Dondon Developments

Strength, Endurance, Mobility - a Strategy

This is a loose idea for my weekly exercise that I am playing with. I feel good about where it is at right now. It’s definitely developed enough to start using. But it could use some more development.

Essentially, the core methodology is a 3-day rotation, each with a different focus:

  1. Day 1 - Strength
  2. Day 2 - Endurance
  3. Day 3 - Mobility

Each day will have a specific focus. But the work that you do can vary so long as you accomplish the larger goal. These days are meant to be complimentary. Do 2 cycles a week and rest on Sunday

Strength

Strength day can be simply described as the day that I lift weights. I include body-weight exercise here because it’s conceptually the same. Current Strength day routine:

  1. Pull-ups - 5 sets of 3
  2. Dips - 5 sets of 3
  3. Push-ups OR Inclined Dumbbell press - 3 sets of 5
  4. Body-weight rows (gymnastic rings on a bar) OR Weighted, bent-over rows - 3 sets of 5
  5. Squats 285lbs - 3set of 3
  6. Dead lift 285lbs - 3 sets of 3

Change this however. But hit all of the major muscle groups

Endurance

This is the one that has just straight up been missing and I can tell. I need to incorporate cardio back into my routine so that my heart is healthier. But also, so I can do other stuff for longer. Like lifting weights and the Mobility routine that I have. I have been neglecting cardio for far too long because “it doesn’t do anything for gains broh!” But fuck all that, do some cardio. My target for this right now is about 30-45 minutes of cardio on Endurance days. Nothing crazy. Essentially just a VO2 max sort of exercise. I’m not trying to burn out. The rough metric is that you should be able to carry on a light conversation while you’re doing whatever you’re doing. Options that make me happy:

  • Bike ride
  • Sets of jumping rope with breaks because I can’t do that for 30m straight
  • Burpees
  • Jogging if I literally can’t do ANYTHING else

Mobility

This one is important! It’s also the most versatile. I really like Strength Side. I have watched LOTS of their YT videos and I bought a couple of their products. But the concept is pretty universal. Do just about anything that has a focus on building strength at a greater range of motion. Just be able to move your body better. I will usually do one of the routines from the programs that I bought. But sometimes one of their routines will pop up on YT and I’ll do that. There really are not any wrong answers here. Just move better.