BASIC STRENGTH GUIDELINES

1x per week each:

• Push + Squat (~5-12 sets each)

• Pull + Pike (~5-12 sets each)

PUSH:

• Primary variation: round-back knee-push-ups (RB KPU)

• Emphasis: connect to full upper body tension, including scapular muscles

• Initial test: RB KPU x 6

• Hierarchy of progression: feeling -> volume -> (at 12+ reps) inclusion of reps without knees down

SQUAT:

• Primary variation: pick-up squat

• Emphasis: finding tempo / activation that allows for finding best feeling pathway of movement

• Initial test: 20lbs x 17

• Hierarchy of progression: feeling -> volume -> weight

PULL:

• Primary variation: pull-down bar (PDB) bent-leg (BL) pulls

• Secondary variation: PDB straight-leg (SL) pulls

• Emphasis: full connection to upper body / pulling musculature

• Initial test: PDB BL pull x 7 // PDB SL pull x 5

• Hierarchy of progression: feeling -> BL volume -> SL volume

PIKE:

• Primary variation: pick-up pike (down the middle, weight to floor)

• Alternate variations (in order of likely frequency of use):

  • Elevated pick-up pike on stair

  • Angled pick-up pike (alternate reps going to left/right)

  • Behind the back pick-up pike

• Emphasis: allowing natural movement / loading of the entire posterior chain with locked knees

• Initial baseline: 90sec sets of slow movement

• Hierarchy of progression: feeling -> depth / volume -> weight