Yoga for lifters is a game changer. Integrating the practice into a weightlifting routine might seem unconventional at first, but the synergy between stretching and strength training can significantly enhance your performance and overall fitness. Yoga not only increases flexibility and range of motion but also boosts mental focus and muscle recovery, making it a perfect complement to the demands of weightlifting.
Yoga serves as more than just a tool for recovery, it’s key in transforming your strength training into a more holistic form of self-development. When you’re incorporating yoga into your regimen, you gain access to a broader range of motion, which is critical for executing lifts with impeccable form. Additionally, the mindful breathing and meditative aspects of yoga improve focus and reduce stress, allowing for more concentrated and effective workouts.
Understanding Yoga and Its Benefits for Lifters
Yoga Basics
Yoga’s roots stretch deep into ancient Indian tradition, encompassing a rich blend of physical postures (asanas), breathwork (pranayama), and meditation. While commonly associated with flexibility and calmness, yoga offers robust benefits that are particularly aligned with the needs of weightlifters. For instance, dynamic styles like Ashtanga or Power Yoga bring a cardiovascular element to traditional stretches, which can be incredibly beneficial for lifters looking to enhance their aerobic capacity alongside muscle endurance.
Physical Benefits
Regular yoga practice increases flexibility and core strength, crucial for maintaining proper posture and alignment during lifts. By enhancing balance and stability, yoga can help correct the muscular imbalances often caused by repetitive weightlifting movements, leading to improved performance and reduced risk of injury.
Mental Benefits
Yoga sharpens mental focus and concentration through mindful breathing and meditative practices. This mental clarity can translate into more focused and productive workouts, helping lifters to stay present and engaged with their exercises.
Why Lifters Should Incorporate Yoga
Injury Prevention
Yoga improves flexibility and enhances range of motion, which are vital for performing lifts with proper form. This not only helps prevent common injuries like muscle strains and ligament tears but also ensures the longevity of your lifting career by maintaining joint health and muscle elasticity.
Strength Gains
Flexibility gained from yoga can lead to better biomechanics during lifts. For example, deeper squats and improved shoulder mobility allow for more effective and safe workouts. This can lead to more significant strength gains as muscles can work more efficiently.
Recovery
Yoga promotes faster recovery by enhancing blood circulation to tired muscles, facilitating quicker nutrient and oxygen delivery, which aids in repair and growth. The gentle stretching and relaxation techniques in yoga help reduce muscle soreness and stiffness post-training.
Incorporating yoga two to three times per week on rest days or as part of your warm-up or cool-down routine can maximize its benefits without overtaxing the body. Even 10-20 minutes of yoga before or after lifting can significantly impact flexibility and recovery.
Specific Poses for Lifters
Child’s Pose: Releases tension in the back, shoulders, and chest.
Pigeon Pose: Opens up the hip flexors and lower back, areas often tight in lifters.
Warrior Series: Strengthens and stretches the legs and core while improving balance.
Cobra Pose: Enhances spinal flexibility and strengthens the lower back.
Downward Dog: This pose stretches the entire back and improves the flexibility of hamstrings, which is beneficial for deadlifts and squats.
Twisted Lunge: A great pose for opening the hip flexors and improving the rotational mobility, crucial for maintaining form and balance during complex lifts.
Addressing Common Concerns and Misconceptions
Many lifters worry that yoga might decrease their muscle gains or isn’t challenging enough. However, yoga complements strength training by improving muscle elasticity and joint health, which are crucial for long-term strength and performance. Yoga can be as challenging as you make it, with advanced poses and sequences that can significantly enhance physical conditioning.
We’re all constantly being told what to do, what we’re doing wrong, and or how to do something better. Many times those messages are opinion-based and unreliable. And other times they’re science-based, but overwhelming and potentially even unrealistic to follow. In our case, after decades of working in the fitness space, seeing it and hearing it all, we like a blended approach of opinion and science, or as we like to consider it: art and science.
Fitness is something that’s incredibly personal. We’re all built differently, move differently, and lead different lives and lifestyles. It’s impossible to create one absolutely-perfect plan for everyone, but in our opinion there is a way to design a very strong foundation for one.
Whether you’re feeling it’s time to reset and restart your fitness, or simply optimize what you’re already doing with a new approach, read on.
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Your High Performance Workout Plan Overview
In developing this workout plan, we considered the following: strength, power, mobility, heart health, and recovery. Those are essentials.
Strength training is the base of any high performer’s programming. We’ve designed three days of workouts that cover all the major muscle groups.
And considering that research shows power begins to decline by 1% each year after 35, we’ve designed a HIIT (high intensity interval training) and metabolic conditioning workout that incorporates movements that enable you to be explosive and move fast.
As for heart health, 150 minutes of moderate intensity cardio (or 75 minutes of vigorous or a combo of the two) per week is the recommended amount according to the Physical Activity Guidelines for Americans. So, we’ve programmed in one low and slow cardio day within the program along with that day of HIIT training, and if you’re walking daily, you should be able to reach that threshold.
And as far as recovery and mobility goes, we’ve provided a pre-workout warm-up to prepare your body for action and a post-workout stretch to support recovery. We’ve also included a couple days per week of low intensity activities to ensure the body has the time it needs to fully recover.
Your Pre-Workout Dynamic Warm-Up Routine (10 minutes)
Strength Days
World’s Greatest Stretch x 5 each side Cat Cow x 5 Lateral Lunge x 10 each side Bodyweight Squat x 10 Lateral Lunge x 10 each side Push-ups x 5 Superman x 10 Plank hold x 20 seconds
HIIT/Cardio Days
World’s Greatest Stretch x 5 each side Cat Cow x 5 Lateral Lunge x 10 each side High Knees x 20 seconds Butt Kicks x 20 seconds Plank hold x 20 seconds
Your Post-Workout Static Stretching Routine (12 minutes)
Repeat 2x
Forward Fold x 1 minute Seated Twist x 1 minute each side Frog Stretch x 1 minute Pigeon Pose x 1 minute Lat Stretch x 1 minute Pec Stretch x 1 minute
Your High Performance Workouts
Complete the following workouts for 6 – 8 weeks. Each week, attempt to slightly increase the amount of resistance you use for the strength exercises. On HIIT / metabolic conditioning days, attempt to move slightly more quickly and/or efficiently. On the long and slow cardio days, increase your distance or time spent. Incremental increases should not exceed 10% each week.
After the eighth week, reduce your efforts by 20 – 30% for one week. Repeat the cycle.
Monday: Strength (Full Body)
Complete the exercise below as straight sets, one after the next before moving onto the next exercise. Rest 45 seconds between sets.
Plank 5 sets x maximum hold Weighted Squat (of choice) 5 sets x 10-12 repetitions Bent-over Row 5 sets x 10-12 repetitions Chest Press 5 sets x 10-12 repetitions Biceps Curl 5 sets x 10-12 repetitions Triceps Pushdown 5 sets x 10-12 repetitions
Thruster x 5-10 repetitions Mountain climber x 5-10 repetitions Lunges x 5-10 repetitions Push-Ups x 5-10 repetitions Squat Thrust x 5-10 repetitions Jumping Jack x 1 minutes
Thursday: Strength (Full Body)
Complete the exercise below as straight sets, one after the next before moving onto the next exercise. Rest 45 seconds between sets.
Hollow Hold 5 sets x maximum hold Lunges (Forward or Reverse) 5 sets x 10-12 repetitions Lat Pulldown 5 sets x 10-12 repetitions Overhead Press 5 sets x 10-12 repetitions Hammer Curl 5 sets x 10-12 repetitions Triceps Skull-crusher 5 sets x 10-12 repetitions
Complete the exercise below as straight sets, one after the next before moving onto the next exercise. Rest 45 seconds between sets.
Bird Dog Row 3-5 sets x 10-12 repetitions Leg Extension 3-5 sets x 10-12 repetitions Leg Curl 3-5 sets x 10-12 repetitions Pull-Up 3-5 sets x maximum repetitions Push-Ups 3-5 sets x maximum repetitions High Pull 3-5 sets x 10-12 repetitions Eccentric Biceps Curl 3-5 sets x 10-12 repetitions Eccentric Triceps Push-down 3-5 sets x 10-12 repetitions
Sunday: Long & Slow Cardio
30,45, or 60+ minutes of Zone 2 cardio of choice (e.g. run, row, bike, etc.)
Your High Performance Meal Plan
When it comes to nutrition, things get a bit more nuanced based on the individual. For general fitness, we like to consume 40% protein, 40% carbohydrate, and 20% fat in each of our meals, with some generous wiggle room on the percentages. That’s what seems to work best for body composition and day to day performance. However, it’s important to note that endurance athletes, such as triathletes, or hybrid athletes (those who do HYROX, Spartan Races, Tough Mudders, etc.), those numbers will look a lot different. Those types of athletes would need significantly more carbohydrates. Another consideration is everyone’s starting points are different and would change the total amount of food needed. Still, here’s a sample meal plan that looks a lot like what we eat daily.
Breakfast
Eggs (combination of whole & whites), oatmeal and/or whole grain toast, side of avocado
Snack
Mix nuts of choice
Lunch
Mixed greens salad with grilled chicken, tofu, or fish with two to three vegetable toppings, quinoa or brown rice, extra virgin olive oil
Snack
Performance Pudding: Protein powder, chia seeds, oatmeal, Greek yogurt, unsweetened almond milk, water
Dinner
Grilled chicken breast, turkey, or fish, brown rice or sweet potato, vegetable of choice
Your Deep Sleep, Low Stress Plan
Long gone are the days of operating on limited sleep and wearing it like a badge of honor. Quality sleep is non-negotiable for performance since it allows the body to rest, repair, and rebuild.
There are a few ways to set yourself up for better sleep at night that include winding down from stimulating conversations close to bedtime, not eating too close to bedtime, turning off phones, and blacking out the room from light. But one of the simplest ones, that’s quite easy to be consistent with, is turning the thermostat down. Our bodies need a core temperature drop to sleep well, and numerous sleep studies and research show that cooler (but not too cool) are best for sleep. In fact, the Cleveland Clinic recommends temperatures between 60-67 are best for quality sleep. And, temperatures above 75 or below 54 are disruptive.
Breathe Easy
The American Psychological Association has extensively broken down how stress affects every system in the body. Their suggestions for combating it: regular exercise, eating well, good sleep, and stress reduction techniques. One such technique that we’ve found to be helpful is 4-7-8 breathing. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Focus on breathing into the belly and not in the chest. Inhales are from the nose, exhales are out of the mouth. We also encourage daily morning meditation and journaling.
Becoming a hybrid athlete is a pursuit of high performance across multiple fitness disciplines. Hybrid athlete training mostly blends strength training and endurance training (also with skill and agility) into a cohesive hybrid training program. But, it challenges the traditional boundaries of fitness. The hybrid athlete’s challenge is finding that delicate balance to avoid the pitfalls of overtraining and burnout. Something that’s very hard to do.
Hybrid athletes embody the pinnacle of fitness adaptability, combining the rigorous demands of strength training, marathon running, and more within a single training plan. This concurrent training approach develops cardiovascular conditioning alongside muscular strength, pushing the boundaries of what the body can achieve. However, integrating such diverse training volumes and types – from lifting weights to aerobic exercises – is where the difficulty is.
The hybrid training plan requires athletes to lift heavy while also committing to endurance and fitness workouts that promote cardiovascular performance and health. This blend of resistance and aerobic training must be meticulously balanced to prevent the common risk of overtraining, which can compromise recovery and growth. Some athletes will chose the blend the two components in one program, others chose to favor or prioritize one thing, such as strength or endurance, for a set period of time, then shift.
Overcoming Training Volume Hurdles
Managing training volume is crucial in hybrid athlete training. High performance in disciplines as varied as strength and endurance sports like marathon running necessitates a well-structured approach to ensure progressive overload without incurring injury or excessive fatigue. For beginner’s, a carefully designed blended approach can work well. For competitive athletes, it’s best to be working with a coach one-on-one for a highly customized program.
Strategies for Effective Hybrid Training
Developing a Comprehensive Hybrid Training Program
Success in hybrid training hinges on creating a program that aligns with the hybrid athlete’s main goal: to excel in both strength and endurance without sacrificing one for the other. This involves a strategic mix of strength training sessions focused on building muscle and endurance exercises aimed at enhancing cardiovascular conditioning. For the everyday hybrid athlete, or beginner, a mix of 2 – 3 days of strength training and 2 – 3 days of endurance training is usually sufficient.
The diverse demands of hybrid athlete training necessitate a nuanced approach to nutrition that supports both muscle repair and energy for endurance activities. A diet that maximizes the benefits of both strength gains and endurance improvements is essential for recovery and overall health. Hybrid athletes need a tremendous amount of food to fuel the body. Unlike things like training for weight loss or other aesthetic goals, where “cutting” or being a caloric deficit are advantageous, for the hybrid athlete, going too low on calories or certain macros will lead to a decline in performance.
Hybrid athletes must prioritize recovery to balance the training load of their hybrid training plan. Low intensity, low impact days are critical for recovery and long-term sustainability. Dynamic warm-ups should be do before each workout and static stretching should be done after each workout. One day of total rest or active recovery is highly suggested, sometimes even two or three may be needed depending on how aggressive the training progresses.
Embracing the hybrid athlete training program offers an opportunity to achieve all-encompassing fitness and health benefits. By integrating strength training with endurance training, hybrid athletes set a new standard for what it means to be fit. However, the key to sustainable success and minimizing the risk of burnout lies in a carefully balanced hybrid training plan, attentive nutrition, and recovery strategies. As you train, remember that the aim is not just to build muscle and strength or improve marathon times but to foster longevity and overall fitness in life.
Strength training can be intimidating especially if you’re over age of 40, but it shouldn’t be. A lot people over 40, find themselves afraid to lift weights due to fears of injury, thinking it’s too late, or simply not knowing where to start. However, the benefits of lifting heavy weights extend far beyond muscle gain: it’s about preventing injury, moving better, reducing body fat, and enhancing overall health. If you’re over 40, here’s how to look at weight lifting and strength training with confidence.
The gym can be an intimidating place, filled with big weights and the unwarranted fear that lifting heavy could hurt us. This couldn’t be further from the truth. Strength training, particularly for those over 40, is crucial for maintaining muscle mass, supporting bone density, and managing body fat. Overcoming the fear to lift heavy weights can make all the difference in achieving a more resilient, pain-free body.
Embracing Strength Training Over 40
Why Lifting Weights Is Non-Negotiable After 40
As we age, our bodies naturally begin to lose muscle mass, a condition known as sarcopenia. Lifting weights, especially lifting heavier weights, combats this decline, boosts metabolism, and supports weight loss by increasing muscle mass and reducing body fat. For most people over 40, incorporating exercises that involve lifting heavy can significantly affect overall health, aiding in the prevention of osteoporosis, improving cardiovascular health, and enhancing mental well-being.
Overcoming Self-Doubt with Proper Form and Technique
Starting to lift weights can be daunting, with anxiety and self-doubt creeping in. The key to overcoming this fear is education and practice. Learning proper form for exercises like the squat or deadlift, starting with lighter weights to build confidence, and gradually increasing to heavier weights ensures you lift heavy safely and effectively. Remember, every person in the weights area had to start somewhere, and most were once beginners feeling the same initial apprehension.
The Psychological Benefits: Beyond the Physical
Lifting weights does more than transform your body, it changes your mindset. When you start weightlifting and strength training routines, you build confidence, reduce anxiety, and strengthen your mental resilience. The act of lifting heavier weights than you thought possible can profoundly affect how you view yourself and what you believe you’re capable of achieving, both in and out of the gym.
Practical Tips to Get Started
Begin with Guidance: Consider working with a personal trainer who can introduce you to the weights area, teach you the movement patterns of weightlifting, and help you develop a workout plan tailored to your fitness level and goals. If you can’t see a trainer, check out our Very Beginner workout plan or our Over 40 workout plan.
Focus on the Fundamentals: Master the basic lifts with proper form before progressing to heavier weights. Exercises like the barbell squat, bench press, and deadlift are staples for a reason—they engage multiple muscle groups and build a strong foundation. To learn some of these movements, check out our list (and videos) of the 20 best exercises for men and women.
Listen to Your Body: Pay attention to how your body responds to training. Incorporating rest days and lighter workouts is crucial for recovery, especially as your body adapts to the new stress of lifting heavy. If you’re feeling particularly sore or tired, check out these low-intensity workouts your body will love. You may also like reading our piece on the perfect day of recovery for high performers.
Make Your Strength Training a Lifestyle
Lifting weights after 40 isn’t just about overcoming the initial fear—it’s about embracing a lifestyle that prioritizes health, strength, and well-being. The journey may start with apprehension, but it leads to a path of empowerment, resilience, and a newfound love for the sport of weightlifting. Remember, it’s never too late to make a significant impact on your health, and lifting weights can be a rewarding part of that journey. Whether you’re new to the gym or returning after a break, let your desire for a healthier life overcome any fear or doubt. Start lifting, start living.
While it’s true, the rule of specificity states that if you want to be a runner, you need to prioritize running, but that doesn’t mean to completely throw away the strength training. It just means to pull it back a bit. A runner’s workout plan needs strength days.
Erin Warwood, our managing editor, is hard at work on her running performance, but now wants to start incorporating more strength in the mix to keep herself injury resilient.
Below is the training blueprint she’ll be following over the next 8+ weeks and if you’ll be running more, you’ll want to get on this one too.
How the Injury-Resilient Runner’s Workout Plan Works
The focus will be on building or maintaining a solid base of core, upper body, and lower body strength.
There are lots of core exercise options, but here are some top choices:
Bird dog, dead bug, plank variations (regular and side)
Curl-ups or leg lifts (lying or hanging)
Supermans, and any type of rotational movement, like cable chops.
A combination of these movements for three sets of 8-12 reps 2 – 3 days a week does the trick.
Next, we’ll strengthen your lower body, but place a bit more emphasis on your hips and backside (aka, the posterior chain). Single-leg exercises, like the single-leg deadlift, are a great option. Glute bridges and hip hinges are also helpful supporting exercises for your hamstrings and glutes. And all other variations of deadlifts and squats are a good idea to incorporate for variety and ensure there are no weak spots or “holes”.
For the upper body, basic chest presses and overhead presses are sufficient for “pushing” muscles and exercises like the row, pull-up, and or pulldown cover your “pulling” muscles. The goal here is to achieve balance throughout the body to improve performance.
Finally, maintain and improve your mobility and flexibility by stretching throughout the day whenever possible. Moving in different directions: Variations of spinal twists, quad, and hamstring stretches cover you.
Directions for the Injury-Resilient Runner’s Workout Plan
Follow the program as prescribed for 8 – 12 weeks. Slowly and incrementally increase the running mileage of your long runs week over week. Also, slowly and incrementally increase the amount of weight you use in your strength workout week over week.
The Weekly Workout Schedule
Monday: Upper Body Strength Workout + Core
Tuesday: Speed or Interval Run
Wednesday: Rest or Active Recovery
Thursday: Lower Body Strength Workout + Core
Friday: Rest or Shake Out Run
Saturday: Long Distance Run
Sunday: Rest or Active Recovery
The Weekly Workouts
Monday: Upper Body Strength Workout + Core
1. Bird Dog Row 3 sets of 10 reps 2. Side Planks 3 sets to failure on each side 3A. DB Bench Press 3 sets of 8-10 reps 3B. DB Row or Seated Row 3 sets of 8-10 reps 4A. DB Shoulder Press 3 sets of 10 reps
4B. Pull-ups or Assisted Pull-ups 3 sets for max reps (or 3 sets of 10 reps if assisted)
5A. Bench Curl or Leg Lifts 3 sets of 10 reps 5B. Supermans 3 sets of 15 reps
Tuesday: Speed or Interval Run
3 miles very fast or 400m repeats for 8 rounds with 1 minute walks between
Wednesday: Rest or Active Recovery
Thursday: Lower Body Strength Workout + Core
1. Bird Dog Row 3 sets of 10 reps 2. Single-leg Deadlift 3 sets of 10 reps 3. Front squat 3 sets of 8-10 reps 4. Lunges (Forward or Reverse) 3 sets of 12-15 reps
5. Cable Chops 3 sets of 10 reps
Friday: Rest or Shake Out Run
Take a complete rest day or go for an easy-paced run to allow for additional recovery before the long run.
Saturday: Long Distance Run
This is your key run of the week, focusing on building endurance. Gradually increase the mileage week over week.
Sunday: Rest or Active Recovery
Take a rest day or engage in low-impact activities such as walking, cycling, or gentle stretching to promote recovery and minimize leg fatigue.
Need a different workout plan?Check out any of our 35+ free ones. Looking for a bit more 1-on-1 assistance? Inquire about the few spots for coaching we have open here.
Yes, but you’ll need to balance the two in a way that’s appropriate for your goals.
The principle of specificity states that if you want to improve at a particular skill, you need to train in that skill. Even more simply put: If you want to get strong, you’ve got to strength train. If you want to run a marathon, you need to run. That doesn’t mean you can’t (or shouldn’t) work in other training components, but there should be a focus.
Personally, I want to maintain muscle (both size and strength) so strength training is a primary piece. I also want lungs to go the distance, so cardio is worked in as well. Most times they are separate sessions, other times they are blended. This is where it gets tricky and very individualized.
What I watch for:
If my strength or size is dwindling, then I’ll cut back on the mileage or time on feet per week. If my strength is maintained or improving, then I know I can add more miles or time.
Ways I do it:
I wouldn’t typically add a very long cardio sessions (40-60+ minutes) to a strength workout because it would be too taxing on my body and not allow me to be my strongest on lifts. But shorter (15-20 minutes) interval-style workouts compliment strength training because they add some metabolic conditioning. Those supplemental short cardio sessions would be added to the end of the workout, not at the beginning.
However, there are times where a good challenge is in order: I’ll run massive distance and strength train, but that usually would require a couple days recovery afterwards and cannot be sustained.
Overall, there are lots of caveats or variables to this question.
When you work out to failure you’re working a muscle (or muscles) to complete exhaustion. Doing so forces your body to come back stronger or more efficient. There are a lot of different ways to approach it, and without getting too technical or diving into specific training intensity percentages such as 60%, 70% 80% max, etc., it all centers around the concept of progressive overload. Quite simply: when you progressively overload your muscles, they adapt to what you challenged it with, and as a result, they should be able to do/handle more after recovering. If you’re bailing out of an exercise too early, it’s going to be a lot harder to see progress.
However, here are the caveats of failure training:
Training to failure all the time can be risky. Any time you’re challenging your body and muscles to their limit, there are breaking points. Everyone is different and might perceive failure at different times. Some people can naturally push until they are completely fatigued, others might want to stop at the first minor instance of discomfort. A good rule of thumb to follow when training to failure is to always maintain good form; once your form breaks down and you start recruiting other muscles or “cheating”, you’ve probably pushed too far past failure. This is when you can get hurt.
As far as how much to train to failure, this also varies from person to person. When it comes to strength training, if your joints start to ache or you’re completely exhausted everyday, chances are you’ve trained to failure for too long and it’s best to back off. You can train sub-maximally, but still try to do a little bit more with each week so you’re still progressing or continuing to progressively overload your muscles and body.
You could do sub-maximal or lower intensity workouts every other day, or go hard and heavy for a couple weeks, then go lighter and easier for a couple weeks, etc. But, for the most part, training to failure is without a doubt the fastest way to get results.
You’ve probably heard “if it doesn’t challenge you, it doesn’t change you.” That’s pretty much spot on.
By the way, the #1 reason fail to hit their fitness goals is eating wrong. Check out our piece on intuitive eating for lean muscle.
You can lose a ton of weight doing cardio alone, but combining it with strength training is the best way to do it, especially if you want to see improvements in body compositions (That’s the difference between fat loss and weight loss.)
Here’s why: (as explained as simply as possible)
First of all, you burn calories by simply living. Sleeping, waking up, eating, breathing, etc. burns calories. (It’s called your basal metabolic rate, or BMR). Obviously, the more active you are, the more you burn. Going for a nice long run or bike ride makes you all uncomfortable, sweaty, and burns loads of calories. Great! All of the trackers out there tell you that. But after that run or ride, that “burn” is pretty much all done.
Strength training, on the other hand might not give you that immediate gratification of burning hundreds of calories like you’d get from a run, but the rewards come in a slightly different way.
When you add lifting weights into the mix, you’re putting your muscles under tension and work. Those muscles experience “microtrauma” which then requires your body to work to rebuild and recover. This alone, increases the body’s metabolism because it is actually working to repair damage.
The other piece to this is: When you recover and rebuild new muscle, you’ve added lean mass that wasn’t there before. Being a more muscular person will naturally improve your metabolism because your body is working harder to maintain that muscle.
The bottom line:
You can do cardio on top of cardio on top of cardio, and see the weight drop, but it might not necessarily turn out the way you want it to, or happen as quickly as you want it to.
For example, ever see someone that’s done a ton of cardio and lost tons of weight, but doesn’t seem to have a better physique or figure? That’s because they haven’t really built any muscle. The weight they lost was partially fat and partially muscle!
A combination of strength and cardio is the way to go. At least three days of strength training should be added onto any cardio routine you have going on to ensure you’re maintaining and building muscle.
The primary objective of the Super-3 workout plan, as designed by HFP expert contributor Wyatt Krueger (@WyattKrueger), is to dramatically increase your strength. It’s a simplified, yet unique and challenging plan with a strategic variety of exercises.
Many of you may have heard of the Big 3. The squat, deadlift, and press. The plan is built around much of that and enhanced with two other elements. The workouts are broken into three parts: a main/compound lift, an accessory lift, and a stabilization lift. These are the Super-3.
A main/compound lift will stimulate several muscles in the body. An accessory lift will act as a supplement to the main/compound lift. By adding in accessory lifts, you can target weaker areas to improve. For example: strengthening weak hamstrings and glutes will improve your squat. The stabilization exercise, which comes last, will improve your midline core strength, ultimately helping all of your other lifts. Overhead stabilization is overlooked in most programs, but should be included various times throughout the week. They’re a game-changer when it comes to shoulder strength, full body strength, shoulder stabilization. They even do a number on your abs and obliques.
How to follow the Super-3 workout plan
For three weeks you’ll workout out three days per week with rest or cardio in between. You might be wondering if three workouts per week and three exercises per session is enough? The answer is, yes. In the Super-3 workout plan you’re effectively covering all muscle groups during those three days, even if you don’t see some of more common exercises from other programs. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. If you’re giving it your all on every rep and set of each exercise, you’ll be ready for your post-workout shake, nap, and sports massage.
How much weight or resistance to use for lifts
All of your main/compound lifts will have a moderate rep range focusing on strength building instead of size. Volume and specific muscle group targeting will be added in the form of accessory exercises with higher rep ranges. Higher rep overhead stabilization and core lifts will then round out each session.
Rest periods between sets will be 90 seconds to 2 minutes. This will ensure proper recovery before the next set and your best effort to lift more weight.
Each of the three weeks will be the same: all of the muscle groups for improving overall strength and stabilization will be worked. However, the use of different lifts will provide variety, or a different stimulus, to get the same end result: more strength.
Use the first week and first set of each exercise to gauge where you are at with loading for that specific lift. As you progress into week two, try and increase the weight used for each set of all exercises, or stay at the same challenging weight across all sets until you are ready to increase.
What about cardio?
As mentioned above, The Super-3 workout plan is meant to have at least one day of rest or cardio between each workout. Cardio can be anything from HIIT to a longer aerobic bike, row, or run. Cardio can also be put into each workout ideally after all the lifts are completed towards the end of your workout.
The Super-3 overhead exercises for body and core stabilization
1. Bottom Up Overhead KB Carry
The bottoms-up kettlebell press is a great drill to build shoulder strength, stability and mobility. The challenge of keeping the kettlebell upside down teaches you how to tighten the core and find your groove in the press.
This movement is performed unilaterally (on one side) by gripping the kettlebell upside down from the handle and placed directly overhead while bracing the abs and maintaining a tight body position as you slowly walk.
Trains the Press: It helps you find the right groove for presses. Your shoulder will find the path of least resistance and most stability to press the weight.
Teaches Core Stability: Your thighs, glutes, abs, and lats must all be kept tight to build a solid foundation for the shoulder to press the kettlebell.
Relieves Achy Elbows and Shoulders: With the weight upside down, you will feel the pressure in your palm. This tends to keep the elbows in a great position. Bottoms-up presses are also an effective rehab tool, as they build rotator cuff strength.
2. Overhead Walking Lunge
The overhead lunge is a weighted variation of the basic lunge that works the entire body and involves nearly every muscle group. By holding weights overhead, you build upper and lower body strength, increase the power of your legs, and improve core strength.
The overhead lunge not only builds strength in the quadriceps and glute muscles but also improves your balance, core stability. This movement can be done with dumbbells or kettlebells and can also be performed unilaterally with just one arm. A barbell or plate also make great tools to perform the overhead walking lunge.
These are performed with a tight core (think about squeezing your abs and bracing throughout the movement), active shoulders, and arms locked out directly overhead. You will alternate lunge steps, stepping directly into your heal with a vertical shin and driving through that leg into the next step.
3. Behind-the-Neck Snatch Grip Press
Although a bit intimidating, this exercise offers similar benefits as the standard press but can also help to fully develop the upper back, traps, and posterior shoulders, all of which are highly critical in lockout stabilization and packing of the upper back. The behind the head starting point in the lift also allows lifters to potentially overload this pressing movement (when compared to the front racked press), allowing for increased strength development over time.
This lift is performed with a barbell coming from either the rack or ground. In order to perform this lift, you must have some shoulder mobility. Meaning the ability to open up your chest, externally rotate your shoulders and lift the bar straight up from the back rack position. I recommending starting very light to get a feel for the movement and work up in weight from there. If your shoulder mobility is not quite there substitute in one of the other overhead strength and stabilization exercises or take the time to work on your upper body mobility with resistance band stretching.
The 2 exercises to improve your shoulder mobility
1. Resistance Band Front Pull Apart
Resistance Band Front Pull Aparts are one of the best ways to improve scapular mobility and strength in the back and shoulder muscles. Set up with a resistance band in front of you, wrists as straight as possible, shoulder blades and rib cage down. When you draw the resistance band towards your body maintain a neutral posture throughout the exercise, and use your back to perform the exercise allowing your shoulder blades to move freely.
Imagine your shoulders gliding along the side of your body. Do not allow the resistance band tension to forcibly retract to the starting position, maintain your posture, and control the movement back to the beginning. Move your grip in to add more resistance and make this exercise a bit tougher.
Incorporate the resistance band front pull apart in your warm up for all of your workouts to improve your mobility and strength. You will be performing the Snatch Grip Behind The Neck Press in no time.
2. Resistance Band Pass Throughs
A must in any workout that requires you to open up your shoulder and lift over head. The increased mobility by performing the resistance band pass throughs will allow you to lift properly, work through great range of motion, and maximize your performance on any lifts dealing with your shoulders. Start with the resistance band in front down by your hips and slowly front raise the band up keeping your shoulder and rib cage down and arms fully extended. Start with a few to just behind your ears and as mobility increases, work your way back for a full pass through.
You may also substitute in a pvc pipe or any other straight object that allows you to maintain a similar grip. Perform these in every warm up or cool down to increase shoulder mobility.
The Super-3 accessory exercises for supplementing the main/compound lift
1. Tall Kneeling Single Arm Kettlebell Press
An effective unilateral exercise to increase shoulder strength along with core and midline strength. Start in the kneeling position bringing the kettlebell into the front rack position. While squeezing your abs and preventing any over extension of the back, press the kettlebell directly overhead to a full locked out position.
2. Glute Ham Raise
Done on the Glute Ham Developer machine, these are a must in developing the hamstrings and glutes. Similar to a hamstring curl machine, these are done using your bodyweight (or add weight in the form of med-ball or plate). With the torso perpendicular to the floor and the knees in a straight line with your neck. Maintain that body alignment by squeezing your glutes, hamstrings, and abs, and slowly lower yourself until you’re parallel to the floor. Come back up in the same manner maintaining the same alignment.
Note: if your gym does not have a Glute Ham Developer machine you can substitute the hamstring curl machine to effectively target the same muscle groups.
3. Double Kettlebell Deadlift
Consider this a full-body strength-developer. Two heavier kettlebells placed on the outside of your hips, slowly push your hips back while keeping your chest up, shoulder back, and maintain that natural lumbar curve. Track the kettlebells down along your legs, tap the floor maintain tension in the glutes and hamstrings. No kettlebells? No problem. Dumbbells can be substituted for a similar stimulus.
The 3-week Super-3 workout plan routines
Week 1/Day 1: Shoulders/Upper Body Accessory/Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Strict Press 4 x 6
2.Tall Kneeling Single Arm Kettlebell Press 4 x 10
3.Bottom Up Overhead Kettlebell Carry 4 x 60’
Week 1/Day 2: Legs/Lower Body Accessory/Lower Body+Core+Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Front Squat 4 x 6
2.Glute Ham Raise 4 x 12-15
3.Overhead Walking Lunges 4 x 20 (10 each side)
Week 1/Day 3: Posterior Legs/Back+Lower Body Accessory/Core+Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Deadlift 4 x 6
2.Barbell Good-mornings 4 x 10
3.Static Overhead Plate Hold 4 x 1:00
Week 2/Day 1: Shoulders/Upper Body Chest Accessory/ Core+Overhead Stabilization
1:30-2:00 rest between sets: increase weight with each set
1.Strict Press 5 x 5
2.Banded Push Up 4 x To Failure
3.Double Overhead Dumbbell Walk 4 x 60 ft.
Week 2/Day 2: Legs/Anterior Legs Accessory+Core/ Shoulder+Core Stability
1:30-2:00 rest between sets: increase weight with each set
1.Back Squat 4 x 6
2.Kettlebell Goblet Squat 4 x 15
3.Shoulder Taps 4 x 20
For some of us, walking into a workout with the confidence that we’re going to give it our all comes naturally. And quite honestly—going solo is preferred. Who needs those distractions between sets, right? You know what we’re talking about—where those rest periods that were slated to be 30 seconds turn into 3:30.
On the other hand—some of us like to work off someone else’s energy, or have our intensity or commitment challenged.
Eric and Ryan Johnson, aka @SonsofStrength on Instagram are brothers—and training partners—that thrive off rivalry in the gym. The following program is a 3-day plan that was designed for training partners—or rivals—depending on how you look at it. And 3 days is the perfect amount of time together—no matter how much you love and or hate each other.
