The Strength Initiative Split

Strength is the basis for all movement, injury prevention, recovery and rehabilitation.

The Strength Initiative Split

Strength is the basis for all movement, injury prevention, recovery and rehabilitation.

hysical strength is the most important thing in life. This is true whether you want it to be or not.

Mark Rippetoe

In life I try not to live at the extremes. I always set a goals and have a focus, but I try to keep perspective. So as not to go to fare in one direction. Structuring my training around the moto:

Strength, flexibility, speed, endurance and health.

Mark Rippetoe

My primary focus at the moment is to improve my strength. To achieve this I am using the following workout split:

  1. Push Day;
  2. Gut (Core) Day;
  3. Pull Day;
  4. Lift Day;
  5. Leg Day;
  6. Metabolic Conditioning;

Previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function. Mark Rippetoe

I rotate through the split each morning and do metabolic conditioning exercise at lunch or within the split cycle. With a 5x5 workout with progressive weight increases.

Starting Strength - By Mark Rippetoe

I have adopted a lot from the book Starting Strength by Mark Rippetoe. I’m restricted currently because I don’t have a bench or a power rack. So I am doing push ups and cleaning the barbell for squats.

A Push Workout is any exercise where you are pushing. My workout will typically involve a combination of:

  • Push UP (Primary);
  • Barbell Curls;
  • Dips;
  • Bench Press

A Gut Workout is any exercise where you are using your posterior chain1 your will typically involve a combination of:

  • Kettle Bell Swings (Primary);
  • Lower Back Squats;
  • Ab Roll Outs;

A Pull Workout will typically involve a combination of:

  • Pull Ups (Primary);
  • Barbell Rows;

A Lift Workout will typically involve a combination of:

  • Overhead Press (Primary);
  • Kettle Bell Snatch;

A Leg Workout will typically involve a combination of:

  • Deed Lifts;
  • Lower Back Squats;
  • Power Cleans

A Metabolic Workout will typically be one off:

  • Bike Ride;
  • Run;
  • Stair Sprints:
  • HIIT Circuit

Keep up date with the latest happenings:

email
person