article: strength training ยท changes
diff --git a/src/strength-training.md b/src/strength-training.md new file mode 100644 index 0000000..002d7ab --- /dev/null +++ b/src/strength-training.md @@ -0,0 +1,40 @@ +--- +title: strength training +--- + +My ideal of fitness is a body that is capable of moving fluidly through challenging obstacles in the world. +I want strength and agility. + +I focus on bodyweight exercises with modest amendments to achieve overloading. +Keeping a couple reps in reserve is safer, aids form as well as recovery, and builds muscle effectively. + +# schedule + +day | focus +---|--- +monday | pulling +wednesday | pushing +friday | mixed, small weight increase + +# movements + +**pulling** + +movement | target reps | comments +---|---|--- +pull ups | 4 x 6-10 | +inverted rows | 3 x 8-15 | +chin ups | 3 x 6-10 | +bicep curls | 2-3 x 8-15 | barbell +hanging knee raises | 3 x 8-15 | +plank | 3 x 30-60 seconds | variations side, offset + +**pushing** + +movement | target reps | comments +---|---|--- +dips | 3 x 6-12 | +push ups | 3 x 8-15 | +pike push ups | 3 x 6-12 | +lateral raises | 3 x 10-20 | +triceps extensions | 2-3 x 10-15 |