The type of training that we advocate at Hybrid Fitness emphasizes quality over quantity. For us, quality is synonomous with intensity of effort.  The tool you use is less important than how you use it. As long as one strives for maximal effort with perfect technique then you are working in the right direction.

With this in mind I will set out some basic principals I use to organize a successful total-body, strength training routine.

1. Train with weights 2-3 times per week on non-consecutive days.
2. Choose 4-6 exercises for the lower body.
3. Choose 6-8 exercises for the upper body.
4. Choose 10-14 total sets for the entire workout.
5. Perform 1 work set of each exercise (not including warm-ups).
6. Create variety by frequently manipulating training variables.*

There are many effective sequences of basic exercises that may be used to achieve success with your strength training program. The real secret to successful strength training can be summed up in these simple words from my friend, coach Tom Kelso:

“Lift the resistance for as many good repetitions as possible, record the result, and attempt to do more next time.”

Rememeber the tools you choose are less important then how you use them. Here is an example of a basic total-body strength program, using free weights:

1. Barbell Squat
2. Dumbbell Reverse Lunge
3. Barbell Stiff-Legged Dead-lift
4. Dumbbell One-Legged Calf Raise
5. Barbell Bent-armed Pull-over
6. Barbell Standing Shoulder Press
7. Barbell Bent-over Row
8. Barbell Decline Press
9. Barbell / Dumbbell Shrug
10. Dumbbell Triceps Extension
11. Barbell Curl
12. Barbell Roll-outs
13. Dumbbell Side-bend



*Manipulate training variables including: sets, reps, exercise order, rest interval, rep cadence, type of exercise etc.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s