Compound for Success

When training to enhance athletics, Compound movements should be your bread and butter. Training using almost exclusively compound movements saves time and guaranties maximum efficiency in your training. As a minimum standard be sure that you push and pull both vertically and horizontally and include some forms of squatting lunging and dead-lifting movements in your over all plan. Resisted and dynamic midsection work as well as neck and grip work are, an effective way to round out a well planned training program.

Here is a short list of movements you should include on a regular basis:

1. Horizontal press variations (Flat / Incline / Decline)

2. Horizontal Rows Variations (Overhand / Underhand / T-bar)

3. Vertical pulling variations (Chin-ups / Pull-ups / Pull-downs)

4. Vertical press variations (DB / BB / Military press / Press Behind neck)

5. Squat variations (Front / Back / Zercher)

6. Dead-lift variations (RDL / Stiff-legged / Standard)

7. Lunge variations (Forward / Lateral / Reverse)

8. Mid-section variations (Full contact twists / GHD / Knee raise)

9. Neck variations (Neck harness / Manual resistance / Neck-ups)

10. Grip variations (Farmers walks / Grippers / Timed Hangs)

PAU for NOW

TAKU

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