WORKOUT TYPOLOGY—-> part 2: the system (how many ways can a human move?)

16 Jul

I came across this system when reading Men’s Health “Power Training” book (see picture below)… it breaks down the body into planes of movement… this system works as a great reference when planning workouts. The book also breaks exercises down into Bi-Lateral (2 arms at a time) example= bench press and Uni-Lateral (1 arm at a time) example= Dumbbell Chest Press

You can program workouts however you like but some popular methods are…

Push/Pull

  • Workout A (bi-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability
  • Workout B (uni-lateral):  Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational
  • Workout C (uni-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability
  • Workout D  (bi-lateral):  Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational

Full Body

  • Workout A (bi-lateral): Include one movement from each category
  • Workout B (uni-lateral): Include one movement from each category

EXAMPLES

Explosive: Power Clean/Jump Shrug/Snatch/Squat Jump

Knee Dominant:  Back & Front Squat/ Deadlift

Hip Dominant:  Stiff Leg Deadlift/ Back Extension

Horizontal Pull:  Barbell Row/ Dumbbell Row

Horizontal Push:   Bench Press/ Dumbbell Chest Press

Vertical Pull: Weighted or Plyo Pull Up/ Pull Up

Vertical Push: Overhead Press/Dumbbell  Overhead Press

Rotational: Russian Twist/Bicycle Crunch

Stability: Plank

 

Note: all of these movements can be performed both bi-laterally (2 arms) or uni-laterally (1 arm)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: