Push, Pull, Squat, Hinge, Carry: A Strength Training Template for the Masses
The Importance of Physical Fitness
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
Strength training benefits an individual's life in a variety of ways. Over the years, the stigma has slowly been beaten down. What stigma? The stigma around strength training and it being "bad" or makes people (especially worried women) about being "bulky".
Okay, now that we have decided that strength training is good and worthwhile for our health, performance and weight management, let's get into how.
Now, where to begin?
Push, Pull, Squat, Hinge, Carry (The Dan John Special)
One of the simplest methods, popularized by Dan John, is the strength training template of:
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Push
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Pull
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Squat
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Hinge
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Carry
These are fundamental movement patterns. If you get strong at each of these movement patterns, you will feel athletic, mobile, capable, and youthful.
The benefits are tremendous. Not only are you gaining on your strength (most people do not care as much about this), but you are also promoting fat loss, gaining muscle mass (which helps with fat loss later on), and looking good. If you like or want to improve endurance, don't worry. Improving strength can also improve endurance.
Examples of each movement pattern:
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Push
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Vertical Push: Landmine Press, Single Arm Kettlebell or Dumbbell Press, Military Barbell Press.
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Horizontal Push: Push-ups, Dumbbell or Barbell Floor Press, Dumbbell or Barbell Bench Press.
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Pull
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Vertical Pull: Pull-ups, Lat Pulldowns, Single Arm Cable Pulldowns.
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Horizontal Pull: Ring or TRX Rows, Dumbbell or Kettlebell Rows, Barbell Bent Over Rows.
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Squat
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Single Leg: Split Squat, Bulgarian Split Squat.
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Double Leg: Air Squat, Goblet Squat, Double Kettlebell Front Squat, Barbell Front Squat, Barbell Back Squat.
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Hinge
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Single Leg: Single Leg Romanian Deadlift.
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Double Leg: Kettlebell Deadlift, Kettlebell Swing, Barbell Deadlift.
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Carry
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Single Arm: Suitcase Carry, Front Rack Carry, Waiter Carry
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Both Arms: Farmer Carry, Double Front Rack Carry, Offset Carry (combine any two of Single Arm variations).
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There are other movements that do not fall under these categories. Those can be considered "Sixth" which is just everything else. Examples would be Core movements like Pallof Press.
Reps & Sets (Easy Strength Version)
If you are looking for a very simple, easy to remember template, take on the 40 Day Easy Strength program.
https://www.menshealth.com/fitness/a19519464/40-day-strength-program/
https://www.t-nation.com/training/40-day-program
https://www.t-nation.com/training/40-workout-strength-challenge
In simplest terms:
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Select one movement from each of the movement patterns.
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Perform 2 sets of 5 (there are other rep schemes in the program, see links above).
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Repeat for 40 days total.
References:
https://drjohnrusin.com/6-foundational-movements-that-every-person-on-earth-needs-to-master/
