Preferred training type?
Variety is key, and I agree with throwing in different weight/rep ranges. In my personal workouts I cycle anywhere between 2-6 weeks on any given type program. Here we are in mid-August & I can honestly say that I have not done the same workout twice yet this year. I've got 9 more training days left on this routine before I get into my more "bow specific" routine to get ready for the Oct 1 bow opener for whitetail here in NY.Reply
For myself, I sometimes add variety simply for variety's sake. There is no need for training to be dull and boring. That being said, some (most) days i find i need to just get it done. A continual source of frustration for me is trying to carve out sufficient time in the busyness of life for training. (Career demands, family demands, 4 children under 9)
As for how I actually train (or try to as time allows) in one typical 3-part workout: (if i have a full hour or more)
1. Extended 2-part Warm up with athletic movement including: 1. Jumps (such as bounding, hopping, skipping rope, plyometrics, depth jumps) 2. Sprinting, (hills, change of directions, agility, obstacles, laterals).
2. Strength Movement or Lift of the day: Squats, or Hinge movement, Weighted Carries, and/or Upper body Push or Pull. Whatever rep/sets range i am focused on at the time.
3. If time allows. A finisher consisting of any amount of possibilities such as: conditioning, core work, mobility.
Again, this is a typical training day. It deviate from this a lot though, especially when short on time.
I personally place a big emphasis on Athletic movement. I no longer play sports on a regular basis, but I feel with athleticism you either use it or lose it.
Many typical training protocols will slowly but surely ruin your athleticism. The majority of guys who have been training for many years have worse athletic ability than they did 10 years earlier. It is a sad but true fact that as you age you naturally lose your ability to perform explosively and move freely into athletic positions without pain or restriction. At 33, i am just now finding this out.Reply
I am just one person with one experience. I joined a CrossFit gym 6 years ago and can honestly say it continues to check every box for me. I tried to do it at home for a few months and it did not go as well. I need the accountability of my classmates who are now some of my closest friends. I am 48 and in the second best shape of my life. When I got out of the police academy in 1998 I asked our strength and conditioning coach what was the best training regiment. He said the one you love - cause that's the one you will do!Reply
Typically, any "quality" program will progress you through a phase of everything you mentioned above. Rarely will you utilize a program that will not progress you through different phases. With my athletes, I utilize less hypertrophic exercises and more endurance, power, and strength. Occasionally, toward the end of the "off-seasons" workouts I will incorporate a cross-style training workout or HIIT workout (NOT crossfit) to add variety, muscular confusion, and overall cardiovascular endurance with resistance.Reply