Today I discuss how to construct an effective resistance training program. I talk about using 3 different structures:
Upper body vs lower body
Body-part training (think bodybuilders)
Primal Movement Patterns

Below are the primal movement patterns with a number of exercises for each - search on youtube if you don't recognise them. There are bucket-loads more, but this will hopefully give you some ideas.

Squat: Barbell back squat/front squat. goblet squat, box jumps, sissy squats, pistol squat (1-leg), frog squats

Lunge: walking lunge, forward lunge, reverse lunge, lateral (side) lunge, clock lunges, static spilt squat, box step-ups

Hinge/Bend: Deadlift, stiff-leg deadlift, Romanian dead-lift (RDL), 1-leg RDL, cable machine hinge

Push: Bench press, incline/decline bench press, standing cable press, cable of bench fly, shoulder press, Arnold press, kettlebell press (lots of varieties), dips, triceps push-down (standing or kneeling)

Pull: Chin-up (palms facing), pull up (palms away), lat pulldown (wide vs close grip, underhand vs overhand), gorilla row, Bent-over barbell row, 1-arm bent-over dumbell row, TRX row, Bicep curl (standing/seated with or without incline), standing 1-arm cable row, kettlebell cleans, cable face pull

Rotate/Twist: Standing cable twist, standing band twist, Russian twists (don't mention the war!!), cable woodchop, reverse cable woodchop, medicine ball wall slams, kettlebell cross-body clean, lawnmower

Gait - this includes walking (sometimes with load), running and I don't generally include it in my resistance training.

Today I discuss how to construct an effective resistance training program. I talk about using 3 different structures:
<ol>
<li>Upper body vs lower body</li>
<li>Body-part training (think bodybuilders)</li>
<li>Primal Movement Patterns</li>
</ol>
Below are the primal movement patterns with a number of exercises for each - search on youtube if you don't recognise them. There are bucket-loads more, but this will hopefully give you some ideas.
Squat: Barbell back squat/front squat. goblet squat, box jumps, sissy squats, pistol squat (1-leg), frog squats
Lunge: walking lunge, forward lunge, reverse lunge, lateral (side) lunge, clock lunges, static spilt squat, box step-ups
Hinge/Bend: Deadlift, stiff-leg deadlift, Romanian dead-lift (RDL), 1-leg RDL, cable machine hinge
Push: Bench press, incline/decline bench press, standing cable press, cable of bench fly, shoulder press, Arnold press, kettlebell press (lots of varieties), dips, triceps push-down (standing or kneeling)
Pull: Chin-up (palms facing), pull up (palms away), lat pulldown (wide vs close grip, underhand vs overhand), gorilla row, Bent-over barbell row, 1-arm bent-over dumbell row, TRX row, Bicep curl (standing/seated with or without incline), standing 1-arm cable row, kettlebell cleans, cable face pull
Rotate/Twist: Standing cable twist, standing band twist, Russian twists (don't mention the war!!), cable woodchop, reverse cable woodchop, medicine ball wall slams, kettlebell cross-body clean, lawnmower
Gait - this includes walking (sometimes with load), running and I don't generally include it in my resistance training.

Host Paul Taylor, a Neuroscientist, Exercise Physiologist, Nutritionist and PhD student in Psychology, interviews experts from around the world on cutting edge research and practices related to improving your mind, body and brain to become your best self.

The Paul Taylor Podcast

Host Paul Taylor, a Neuroscientist, Exercise Physiologist, Nutritionist and PhD student in Psychology, interviews experts from around the world on cutting edge research and practices related to improving your mind, body and brain to become your best self.

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