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General Fitness

Defunct: superseded by Endurance Training Notes while I am working through a marathon training block.

Some of my notes on strength training for my particular style of living.
These are added in no particular order, as and when needed.

What are my goals

Here are my goals in no particular order

  • be injury proof (If you gotta be dumb, you gotta be tough)
  • Focus on strength only
  • better at running, cycling, hiking and climbing

Some NON-Goals

  • Lose weight
  • Look a certain way

Different Fibre types

Muscles can be divided into slow twitch and fast-twitch fibres. Broadly speaking, the slow-twitch fibres are used for endurance type workloads and the fast-twitch ones are used for explosive workloads.

As a result these fibres have different types of energy systems etc.

Every muscle group has a combination of both of these.

When we do strength train, the slow-twitch fibres are recruited first by the body, followed by the fast twitch ones.

Engaging in strength training is important because this form of stress is a good simulant for the fast twitch ones. As we age the fast twitch fibres are the first to degenerate.

Training for these goals

We do not need a lot of work to incorporate training them. We need as little as 10-15 working sets per muscle group per week to keep them healthy.

The sets need to be heavy enough that you can do only about ⅞ reps. Anything more will lead to hypertrophy. We do not want that.

Strength Training

Here is the consolidated workout system in a clean, copy-pastable format. I have organized it into the Standard Weekly Schedule and the Emergency Heavy Sunday for when life gets in the way.

Part 1: The Standard Weekly Schedule

4 Runs | 2 Gym Sessions

Weekly Flow

  • Monday: Rest Day
  • Tuesday: Run 5k/8k
  • Wednesday: Gym Session A
  • Thursday: Run 5k/8k
  • Friday: Gym Session B
  • Saturday: Run 5k/8k
  • Sunday: Long Run or Cycle (Zone 2)

Gym Session A (Wednesday)

Focus: Knee-dominant strength & Single-leg stability

  1. Squat: 3 Sets | 5–8 Reps (Main heavy lift)
  2. ATG Split Squat: 3 Sets | 8–10 Reps per side
  3. Step Up: 3 Sets | 10–12 Reps per side (Control the descent)
  4. Pull Ups: 3 Sets | 6–10 Reps (Add weight if too easy)
  5. Overhead DB Press: 3 Sets | 8–10 Reps (Second compound lift)
  6. Standing Calf Raises: 3 Sets | 12–15 Reps
  7. Side Plank: 3 Sets | 45 Seconds per side

Gym Session B (Friday)

Focus: Posterior chain, Lateral movement & Shin health

  1. Deadlift: 3 Sets | 5–8 Reps (Main Lift)
  2. Side-to-Side Squat: 3 Sets | 8–10 Reps per side (Cossack Squat)
  3. Horizontal Rows: 3 Sets | 10–12 Reps (Barbell or Dumbbell)
  4. Incline DB Press: 3 Sets | 8–12 Reps (Secondary Lift)
  5. Seated Calf Raises: 3 Sets | 15–20 Reps
  6. Tibialis Raises: 3 Sets | 15–25 Reps (Wall leans or Tib-bar)
  7. Windmills: 3 Sets | 6–8 Reps per side
  8. Dead-Bug: 3 Sets | 12 Reps per side (Slow and controlled)

Part 2: The Emergency "Big 3" Sunday

Use this ONLY when you have missed all workouts during the week.

The Protocol: High intensity, low volume. Focus on perfect form.

  1. Back Squat: 3–4 Sets | 5–8 Reps (Heavy)
  2. Deadlift: 3 Sets | 3–5 Reps (Max intensity)
  3. Pull Ups: 3 Sets | To Failure (Weighted if possible)
  4. Incline Bench/DB Press: 3 Sets | 6–8 Reps
  5. Tibialis Raises: 2 Sets | 20+ Reps (Prehab for next week)
  6. Dead-Bug: 3 Sets | 12 Reps per side (Spinal decompression)

Part 3: Cardio Specifications

  • Endurance (Sunday): 60–120m Zone 2. Choose Cycling if knees feel fatigued.
  • Other runs: I generally do not run with a specific goal in mind. Sometimes I run at my threshold, sometimes I run slow. Depends on my mood and how things are going. Primary goal is to have fun. :)

Some noteworthy achievements

  • I can deadlift 110kg for 5 reps.
  • I can squat 100 kilo for 3 reps.