If there is one underlying flaw in the modern exercise community it lays in the complexity of training that is typically suggested. Long before web-sites and a ‘white noise’ of endless information, there were sweat stained lifting platforms. Long before there coordinated apparel there was grey sweats, blue shorts, a white t-shirt and a venomous intent with each workout. Long before software that reviews every ounce of data to project who would be the best there was ‘that kid’ who refused to lose, who despite every odd being stacked against would stand atop the victors podium. Long before all of this complexity there was work, an honest handshake after a job well done and acceptance that goals are accomplished with relentless commitment.
During that truly ‘golden age’ of strength and conditioning, equipment choices were minimal, typically barbells, dumbbells, medicine balls with ample use of gymnastics equipment such as parallel and high-bars, rings, vaulting boxes and pommel horses. Simple and effective and the basis of athletic training that would be further implemented with non-conforming objects, all based upon the cornerstone of weight-lifting; Squat, Push, Press and Press.
General points of exercises to consider with a Training Complex
• Place exercises in descending order of motor skill requirement
• Place exercises with greatest amount of muscles recruited first
• The above two points ensure exercises with the greatest amount of weight are first, hence heavy to light.
• Time under tension. Do not take a break during the complex
• Never compromise technical quality for a greater amount of weight
• Never allow posture to be less than optimal
USPlabs Power Cardio 2
Rest 60 seconds and repeat 5 sets
How to perform Cossack Squats
Prepared by John Davies
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