The first variable in our workout programming template is “Modality/Load.” Put simply, we have identified and strive to constantly rotate the movements within three three distinct modalities: monostructural metabolic conditioning (M), gymnastics (G), and weightlifting (W).
- The monostructural metabolic conditioning activities are commonly referred to as “cardio.” These movements improve cardiorespiratory capacity and stamina because of their repetitive, cyclical patterns that can be sustained for long periods of time.
- The gymnastics modality comprises body-weight exercises also known as “calisthenics”. These movements improve body control through increased neurological components such as coordination, balance, agility, and accuracy. They also develop incredible upper-body capacity and strength, especially in the trunk.
- The weightlifting modality is anything with an external load (think kettlebell, barbell, medicine ball or dumbbell). The aim here is to increase strength, power, and hip/leg capacity. We break this modality down even further to load adjustments, labeled as “light,” “medium,” and “heavy”
The table at the bottom of this blog post gives the common exercises used by our program, separated by modality.
- For metabolic conditioning the exercises are run, bike, row, and jump rope.
- The gymnastics modality includes air squats, pull-ups, push-ups, dips, handstand push-ups, rope climbs, muscle-ups, presses to handstands, back/hip extensions, sit-ups, and jumps (vertical, box, broad, etc.).
- The weightlifting modality includes deadlifts, cleans, presses, snatches, clean and jerks, medicine-ball drills and throws, and kettlebell swings.
The elements, or exercises, chosen for each modality were selected for their functionality, neuroendocrine response, and overall capacity to dramatically and broadly impact the human body. More on that in future blog posts.
For now, just know that there is intentional variance and intensity put into each workout under the “Modality/Load” variable.