Training principles

Focus on these five movements:

  1. A large posterior chain movement (heavy pull: DB-toss, deadlift, etc.)
  2. An upper-body push (seated or standing press)
  3. An upper-body pull (pull-ups, rows, heavy bicep curls, etc.)
  4. A simple full-body explosive move (KB/DB cleans, swings, snatches)
  5. Abs (something with planks, rotation, etc.)

Source: https://www.amazon.com/Easy-Strength-Stronger-Competition-Dominate-ebook/dp/B005Q6M79A

Strength Goals

These are general goals for strength:

  • Back squat: 1.75-2x your body weight

  • Deadlift: 2-2.5x your body weight

  • Front squat: 1-1.5x your body weight

  • Overhead squat: 1x your body weight

  • Power clean: 1.25-1.5x your body weight

  • Power snatch: 1x your body weight

Masters-level training (past age 35) takeaways:

  1. The bad news: the general consensus is that a man’s testosterone level starts to decline by ~1% per year after he passes 30, and muscle tissue is lost at the rate of ~3%-8% each decade for people who don’t perform resistance training

  2. You’re getting slower and weaker: Type 2 (fast twitch) muscles starts to decrease faster than Type 1, so power/speed is the first thing to go (which is why it’s so important to train)

  3. Get your shit together: The effects of sleep/nutrition/alcohol become more pronounced (it’s impossible to ‘work off’ a bad diet or excess alcohol consumption)

  4. Less is better: To avoid muscle loss, perform multiple-joint exercises supplemented with single-joint exercises that cumulatively address all of the major muscle groups 2 or 3 nonconsecutive days per week

Source: https://www.amazon.com/NSCAs-Essentials-Training-Special-Populations/dp/0736083308/