- power exercise
- strength exercise
- mobility/stability drills
The set and rep schemes will vary, the percentages will vary, and the exercise selection, among other things, will vary as well. This all depends on the athlete, the available equipment, the space, the ability, etc. It really is just another way of saying it depends on the situation. So, consider your situation, which means your ability, your needs, your goals, your equipment and available training time and make a solid plan. And I guarantee if you follow that basic template outlined above, and train in a way that challenges you, but does not destroy you on a regular basis, you will see your athleticism skyrocket in no time.
The following video was shot a few weeks ago in a local commercial gym where I live in Fort Lauderdale. They had no bumper plates, but I still perform fast barbell movements to overhead, and I don't drop them, which would probably get me in trouble, asked to stop or leave. But pay attention to how the exercise is being done: fast, controlled, and safe (kind of) without me dropping the iron to the ground. Obviously learning how to lower the weight safely is probably most important given this situation.
In this particular training session I started with power snatches for a few triples, doubles and singles, but never went to max because that was too risky given the environment. I also chose to wear straps for all my sets because the bar was shit and I didn't want to risk it flying out of my hands. After working up to a few sets at 225, I moved on to a few sets of front squats. On this day I worked up to 315x5. Then I wanted to experiment with windmills with a weight plate. It was one of those plates that have a hole for a handle so it worked well. I hope it gives you an idea because it works well. I did a few sets of 3 windmills on each side and felt great. I then finished up with a barbell complex for a few sets with a light to moderate weight to build my work capacity, train my athleticism and jack that heart rate up. Check out the complex and the rest of the session below.
Just because you don't have the perfect gym, the perfect equipment, or the perfect situation, doesn't mean you can't get a pretty damn good session in. Get yours now and let me know how it goes for you. Also, let me know what your favorite exercises are for the chosen template above. One of each;
You'll be amazed at the amount of different workouts you can get from this very basic template.