The PaleoEdge Workout program does not involve any machines or isolated muscles movements. You do not move like a machine, so don’t train with one. Nor are you ever in a position where a isolated bicep curl will come in handy. Unless you’re Batman sliding down a mountain face after your future foe and you catch him with one hand, curling him back up with one arm. Every sport requires explosive movements. Slow moving reps on your back for strength isn’t how you move in a sport. Imagine a pitcher winding up and throwing a 90 mile per hour fastball, a linebacker exploding off the line to sack the quarterback, a runner off the starting line, a wrestler, a boxer, a tennis player and the list goes on. Train for your sport.
The PaleoEdge workout is designed to build a solid foundation of power, speed, stamina, strength, balance and flexibility that is applicable to every sport. You will notice that each sport develops the body in a unique way. A swimmer has a different build than a wrestler, and a runner has a different build than a football player. These sports build an incredible and unique body outside of the gym. Look at a gymnast and try to argue that you can’t build an impressive physique with just your bodyweight. ADHD workouts with hundreds of isolation exercises and two hours at a gym will not get you results. Keep your rotation manageable so that you can easily track your progress. Get stronger and move faster every week.
Train your weaknesses. Measure your strength, test your balance, clock your speed, and time your endurance. Don’t worry about replicating the movements of your sports with isolated machines, but instead compliment your sports with activities that use the movements slightly differently. Focus on where you need to improve that includes a full body movement. Need more explosive power? Power cleans, chop wood, hit a tire with a sledgehammer or do ball slams. Balance? Yoga. Grip strength? Rock climbing, deadlifts and pull-ups. Speed? Sprints, swimming, and rowing for time.
Programming should include 3 training days and 1-2 days of yoga. The distance, set, time, weight and rep scheme will be the changing variable depending on your goals. The most important thing is to track the amount of weight lifted, reps and the time or number of circuit rounds for sprints/cardio. I recommend 90 seconds between sets on exercises for optimal testosterone production. Each week should show a 2.5 to 5lb increase on the major lifts. If you plateau after 3 attempts, decrease weight 10 percent and work your way back up again. Yoga increases balance and flexibility -which equals more velocity and power – adaptation to stress, and injury prevention.
Make sure to sleep 8 hours a night and take naps as needed. Avoid overtraining! Overtraining will cause testosterone loss from excessive stress, catabolizing your results.