I’m a big believer in the KISS principle, aka keep it simple, stupid. The simpler we can make things the better off we all are. Simplicity can be a sign of true mastery and knowledge. The most effective and efficient actions are often the most simple. This workout that I’m laying out is a very simple workout. It’s nothing fancy. With a barbell and maybe some gymnastics equipment you could do it. It doesn’t require any machines or anything fancy.
Its goal is to build functional development. Muscle that is go and show. Its designed to help with athletic-ness and overall health, not limit it or hamper it in any way. It covers six simple areas that if used and done consistently will give you major results. I recommend doing this lightly on a daily or five times a week basis.
Its good to do say after you train a sport or you can up the intensity a bit if you want to do the workout alone, it will keep you in shape and allow you to participate in things like pickup games, events, or do whatever you want physically wise without worrying about it and doing well in it.
It’s a template for all around development.
So let’s break it down.
Exercise #1 – Jumps & Throws
Two explosive movements and two movements that should come first in your workout. You don’t want overdo it with these. Explosive movements can be very taxing on the central nervous system. If you’re going to do them every day you may want to do a 2 sets of 3 jumps one day and 2 sets of 3 throws the next. Or switch up what kind of jump or throw that you do.
I use broad jumps and vertical jumps primarily. They can be done anywhere and I think they have good transfer to most things. Just 2 sets of 3 reps each. Nothing crazy. Just priming the central nervous system. You can ever do a set of 3 x 1 jumps for vertical. Don’t try for max each time though. Just go higher and higher without taxing yourself too much.
Exercise #2 – Sprints
A lot of people like to tack sprints onto the end of a workout but I feel like this is cheating your development. Sprints are explosive and coordination intensive, at least compared to say lifting a barbell, and therefore should be done earlier in the workout. Again if you’re doing it every day then keep it low. A few 40 yards dashes or a few hill sprints will be fine. We want consistency over intensity. It’s not about breaking our body down it’s about building it up and controlling intensity is a big part of that.
And sprints are intensive so don’t do too many. Get a workout in, prime the pump so to speak. But you shouldn’t go to exhaustion. No wobbly legs or jelly calves. A few sprints will do, again this is something you’ll be doing five to several times a week. Even if doing it four times a week you’ll want to use less intensity than you think.
Exercise #3/4/5/6 – Push, Pull, Squat, Hinge
These are pretty self explanatory. Pick a movement and do each of them. I prefer to do these in a circuit, alternating what movement I start with each time. The circuit helps to keep these workouts shirt while making you work harder and working on a cardio aspect of the workout. I love circuits and think they should be used more. I understand commercial gyms don’t lend themselves well to this so perhaps with a commercial gym you could super set.
Where you do one exercise and then immediately do the next before going on. So here’s an example of what a circuit workout might look like.
3 sets of 5 back squat, 3 sets of 12 dips, 3 sets of 8 pullups, 3 sets of 15 kettlebell swings.
All done back to back to back.
Now this does make an exercise more intense. Which is why you’ll only do 3 sets of the circuit or so. Don’t use weights that you’re killing yourself to get up. Use weights that are challenging but not going to crush you. You shouldn’t have to collapse after the circuit is done. You’ll be tired and hard of breath but you’ll not be completely destroyed.
You should get a light sweat going.
Nothing crazy.
Cool Down
Go for a light jog or swim. Mediate. Do something to slow things down. This is a great time to fold meditation time into. If you do this right in 45 minutes you could have your workout and meditation done for the day. And you will have gotten a good workout in. It’s nothing revolutionary, though it does go against some common gym, especially Western gym, principles. It’ll do you a lot of good. More than I think you’d expect.
Try it out.
See how it goes.
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-Charles Sledge
