“To build a superman, slow movements and quick lifts are required.”
– Bob Hoffman, York barbell
As easy as it is to gravitate toward one or the other, a really great all-around training program that doles out the best overall results is no doubt the one that teaches you the value of brute strength with heavy weights and explosive strength with moderate weights (or my favorite, explosive strength with HEAVY weights). Here are some examples for you to play with for a few weeks. Take note of your strength, stamina, physique, and leanness both before and after.
– Turkish Get Up
(a classic program)
– Front squat
(double the ballistics, double the grinds, quadruple the fun)
What if you have no access to equipment?
– Box jumps
(step down rather than jumping down from the box)
– Weighted dip
– Weighted chinup
– Weighted pistol
– Hill sprints
Whether you find yourself more in love with fast, explosive movements or slow, grit-your-teeth-and-grind brute strength movements, a mixture of the two will take you from a one-trick pony to a well-rounded recreational athlete (and quite possibly bad mofo, but don’t quote me on that).
Try one out, stick with it for 6 weeks or so, and enjoy reaping the physical rewards.