spoiler alert: i linked this
I do 12 ounce curls quite frequently. Unfortunately my results have not been very promising.
It's odd, my 12 ounce curl routine seem to be making my stomach bigger, rather than my biceps. Perhaps I should be studied...
If you get pretty decent with 12 oz curls you can always push yourself with 24 oz curls, but these are for experienced curlers only.
I used to do 40 oz curls and tape them to my hands, but it always ended badly.
It only ended badly because it made me verrrrry sore in the morning.
Specifically my head.
Edward forty hands never ends well. Biggest problem was pissing good thing I my girlfriend was kind enough to help with the process could be pretty tricky otherwise.
We had a rule that you couldn't have any help. So basically, if you had to pee, you better chug.
It's my damn house, I don't wear pants if I don't want to!
Or smash the bottles
My cousin once killed 80 ounces in about 15 minutes. It was amazing. He didn't even look inconvenienced in the least.
I bonged a 40 and immediately regretted it afterwards. Fifteen minutes though, that's pretty impressive. You're talking about a beer every 2 min 15 seconds.
Had a buddy that could do it in less than 10 minutes every time and seemed bored doing so. I could chug beer pretty well and one day made a bet with him...he had a completely full Solo and my beer was 1/4 full. We called it a tie, but Im pretty sure he felt bad for me and just let his victory slide. He had an uncanny ability to dump beer straight down his throat to his gut...sickening
I won that game in my house (7 guys) in undergrad. No pissing, No puking, and you have to break the bottles when you are done. One guy finished before me (TWSS), but he puked. Winner winner nothing for dinner. Proud moment for me.
Those 12 oz. curls have turned my 6-pack into a keg in no time. Those are results!
I love all you people, a question about exercise turns into a discussion on drinking! Let's all go to knight's, get f'ed up and yell at the Friday night softballers at Vet's Park.
i feel like this post should be ended with:
"I'm so ripped. How can I let others know without making it look like I'm bragging?"
The kid is 15. Give him some slack.
He's a 15 year old pain in the ass. Read his history. He'll be a 40 year old pain in the ass too.
Damn, you forgot to tell the kid to get off your lawn.
Color me shocked that a 15 yo football player would boast about how much he lifts.
I used to lift a lot when I was in high school. I could bench 310 and parallel squat 420, but I weighed about 240 then. Now I just drink a lot of beer.
I work out 5-6 days a week. I probably do more cardio (bike and treadmill) than anything else. I generally do upper body on one day, cardio/core work on day two, lower body on day three. Repeat. I'll switch it up once in a while if I tweak a muscle or get bored, but that's my general routine.
I gave up squatting a while ago because it bothered one of my knees, but I still do plyometrics and various other forms of squats (body weight squats, goblet squats, split squats, etc.). And rather than benching, I just do lots and lots of pushups; I hated asking random dudes at the gym to spot me on the bench.
With proper form, your knees should be fine with barbell squatting. I'd recommend looking into Mark Rippetoes instructions on how to properly squat. I have a bad knee from a quadding accident and I can squat all day without knee pain. Now putting bodyweight on my bad knee is a different story. I do any Tebowing without falling over in pain.
Nobody likes a liar, Magnus.
The only workout you get is when you try to clip your toenails once a year.
24oz curls.... 3 for $5 at Sgt. Peppers if you need new equip.
Upgrade that to 3 40 oz curls at Peppers for 6.66, just way too perfect
Well since some I already made a smart ass comment, I will ask a real question now to the board. Any ideas or tips for heavy bag and speed bag workouts? I just bought a stand and have only used it about once, but I feel pretty aimless so any tips, advice, or routines would be appreciated.
is optimal for using a heavy or a speed bag, but don't let your "round" only consist of hitting the bag, try doing 1 minute "slices" within the 5 minute round. For example, heavy bag 1 min, then go immediately to speed bag for a min, drop and do pushups for a min, back to the bag a min, and end it with a min of body weight squats, rest for 2 mins and repeat for 3 rounds. I usually have 1 day a week where I train in "rounds" sometimes with a bag, sometimes with free weights moving from station to station within that 5 minute frame.
Sounds good. I'll have to give it a try thanks for the advice.
Some friendly advise with respect to squats, do lots of reps but don't go for huge weights for another year or two. You will trash your knees and especially your growth plates that are still not fully calcified. REPS are your key and upper body and core strength is the ticket MGOHOMIE....good luck to you, keep working hard!
I understand you probably heard those oft repeated weigtlifting "facts" somewhere else and are merely passing them on, but it's largely a bunch of crap. Squats, if done properly to full depth, will not trash one's knees. The only time your knees would suffer from squatting is if you're cutting them shallow, which has a shearing effect at the joint.
As far as weightlifting for youths, it is very safe and quite beneficial if done properly, even at higher loads. The key is to be doing it properly, as most people learn from watching others at the gym and a large portion of that population is clueless.
This is a pretty good article on youth training: http://exrx.net/WeightTraining/Weightlifting/YouthMisconceptions.html
If you have proper form, Squats shouldn't trash your knees. And of course, you should never go for big weights if you can't complete a rep with proper form.
I agree with this, but that doesn't always happen. In fact, most high schoolers who are lifting don't have proper form (I know I didn't). Also, a lot of people see there form slip when they're doing more weight than they're comfortable with, which happens a lot when you max out.
This is why I tell high schoolers (and college kids who aren't lifting with trainers helping them with their form) to bring down the weight and up the reps on squats. That way, you have an easier time keeping your form, and have a lower chance of hurting yourself if you don't.
The reason they don't teach proper form is because the coaches often don't know what proper form is. In their mind, everything is just peachy. It's a hard thing to remedy, though, since more often than not, a football coach is doubling as a strength coach, as many high schools don't have the budget for both.
At the school where I work, one of our coaches happens to be a full-time personal trainer for his day job. He has offered to teach our kids how to lift, proper form, etc.
However, the guy who makes the decisions about such things (who is a special education teacher) is old school and doesn't like to pay attention to "science" and "research" and "professional trainers."
So even though some of us do know proper form and technique, sometimes we're not allowed to teach it because "that's not how we did it in the old days."
That's sad that one guy is limiting the potential of the athletes at your school by not allowing them to learn proper form to get everything out of their lifts and their efforts in weightlifting.
I get angry at the thought of the potential of lost power and force for your football players.
Maybe that special ed teacher needs a "special" visit.
That's no excuse. With the resources brought forth by the internet, budget is no excuse. Maybe I'm different, but if I were a football coach, I'd make the personal investment to learn about strength training. There are dozens of really good books available for under $30, not to mention training DVDs. The return on that investment is huge for both parties, the coach and the kids.
I try to lift 5 times a week, but I'm battling through a shoulder injury right now, which completely sucks. I haven't maxed in quite awhile.
Stay away from surgery. I had a small tear in my rotator cuff repaired and some bone spurs removed back in March and my shoulder still aches from simple movements. It hurts more now than before I had surgery. The doctor told me back at the end of May that I could start lifting again with very little weight but even 100lb bench presses hurt like hell. Wish I would have never had surgery.
6-7 days a week and maxes man I don't know
I like to drink beer and play basketball. I've tried playing without the beer, but then my jumper isn't as accurate.
Lift heavy when you're young, maintenance is easier when you're older. Being 15 though, just stick to the nitty gritty-squats, leg press, barbell and dumbell presses, extentions for arms and legs, shoulder press and so on. Here's something new my uncle got me into-40 seconds of rest in between sets, always grab 8 reps even if you have to do a drop set. Four seconds down, one second up. Lifts will generally only take 45-an hour but I've noticed a definite increase in strength.
6 foot, 215. Bench 315, Squat 445, Deadlift 455
I've recently gotten into crossift though where form is stressed far more than weight. I exclusively do squats to below 90 degrees now and my max there is only 305. Getting better though.
I wish I'd understood form over weight at an earlier age. I would have avoided 2 partially torn rotators and a fully torn bicep. Oh well, better late than never.
I also do plenty of 12oz curls like the rest of the board, hence the 215 lb weight and not a 205 lb weight.
The good Crossfitters stress form more than weight, but a quick search on Youtube for Crossfit fail will show that not all of Crossfit stresses form over weight.
Those are some impressive numbers though! Keep up the strong work!
i started crossfit recently (after doing an on-again-off-again free weight regime of my own for many years) and it totally kicks ass. olympic lifts are the way to go man. if this was the type of stuff barwis was having the team do (though im sure his regimes were waaaaaaaaaay more intense), i can understand why some of the players quit.
I do a three on-one off thing.
day one: chest and tris
day two: arms and back
day three: shoulders
day four : off
day five: start cycle again.
only legs i do is jogging every now and then.
I lift 6 days a week, and mine is just a two-day cycle - upper body one day, legs and abs the next. You really shouldn't neglect your legs, not only does it look goofy, but legs are your biggest muscle group so if you want to burn fat, lifting legs is the best way to do it.
To the OP - don't worry about your max. I haven't maxed out since high school. Worry about what you can put up 10-12 times. Also - like the poster above said, drop the weight and up the reps on your squats or leg presses. Your knee is a fragile joint, and even if you don't have any problem while you're still competing, you'll want to use them when you're older. Squats is a great workout, and probably the most important for a football player, but don't worry about throwing too much weight on the bar until you're older/bigger, drop the weight and do sets of 15 or more.
Also - find a good protein powder to take after your workouts. Not just to get big, but to make sure your muscles are recovering properly and you're getting the most out of your workout. I use Myotein, which I feel is the best, but it's also the most expensive (not that any protein is really that expensive compared to other stuff you probably spend money on). But even the $10 tub from the grocery store is way better than nothing.
The bit about post-workout protein is super important.
I've found post-workout/peri-workout drinks consisting of quickly abosrbed protein and sugar to be really helpful in gaining strength, and I take it that there's a fair bit of pretty legit research to back this up. I've also found supplements like creatine, leucine, and beta alanine to be helpful, but the benefit-cost ratio of taking these is probably a lot lower than it is for just gettting the content and timing of your macro-nutrition right.
(There's also some pretty compelling research to suggest that creatine supplementation improves cognitive performance, so it's not totally embarrassingly meat-headed to take it.)
Hell, even chocolate milk is a great alternative and probably more accessible to teenagers. Just have mom stock up on that and drink a few glasses within a half hour of your workout.
According to a nutrition seminar I attended a couple years ago, the optimal time for a post-workout shake/snack is 15 minutes after your workout, with diminishing returns up to 60 minutes. If you eat an hour or more after your workout, it has no more effect than eating a snack 10 hours later.
Exactly. A tip I read online that I use now is to bring your shaker with protein powder to the gym and leave it in your car. Fill your water bottle up on your way out of the gym, mix your protein before you pull out of your parking spot and drink it on the way home. That way you get it as soon as possible and when you get home you're ready to go on to your next thing (in my case, get ready for work).
Thats exactly my routine, but I feel like if youre a high school kid and the easiest/most affordable option is chocolate milk when you get home, youre doing just fine. Way better than nothing.
Forgot to mention, we have a Wolverine currently crushing the competition in the Crossfit games for the ladies. Julie Foucher. She is in the medical school and works out at Crossfit Ann Arbor.
Check her out when the games are on ESPN 2 or at the games website. They live stream on ESPN 3.
to train for a half marathon. If you can run even a bit and get a good schedule you can do it. I've run 8 miles twice now, and the race isn't until september. Most I'd run previously was 3 miles.
I wish I was young(er) again so that I could actually have time to workout, in HS it was so easy to just blow off working out and I've honestly tried to develop a routine (before work, after work, before/after dinner etc) but somehow I only ever stick with it for a couple weeks than its back to sitting on the couch.
I bet you look pretty funny doing push ups at your desk
Not as funny as his fatass coworkers.
You broke parallel! Nice work! I'm 6'4" 200lb and have a similar squat max but I can't break parallel like that without getting stuck. My legs might be too long, or I'm just a big puss.
Why so wide with your grip? Do you have shoulder problems? If you bring your hands in close and tighten your upper back, you'll create a nice shelf to pull the bar into and you'll feel more solid. As it is, you look a little hunched over as you begin your descent. That said, keep up the good work. You're doing better than most already and a couple tweaks to your technique will go a long way. And for the record, I've certainly got my own share of squat technique issues, so I hope you take this as constructive.
You need to keep your head up and your back tight. try looking at the ceiling when you squat by keeping your eyes up you keep you back in better position to not hurt yourself. Trust me Im 6'3" about 225 and i squat 315 around 20 times so i know it will be harder but you will feel it more in your legs and not so much in your back
Don't act like you're not impressed.
That's what I was freshman year of college. Unfortunately I grew more horizontally than vertically after that.
Okay. I'll act like I'm impressed instead.
1. You can improve your bench press by bouncing the bar off of your sternum, letting its natural springiness do some of the work for you.
2. Red meat helps build bulk, but to really build bulk you should kill a bear and eat its liver raw as a sign of stealing its strength.
3. Curls are just for attracting girls, which is why you should do at least 250 every other day.
4. Plyometrics and squats should be done with your back as much as possible. It's the strongest part of your body, after all.
5. Nothing is more appreciated in a weight room than a towel fight.
Important final note: All of this should be ignored. Do not under any circumstances follow the advice above (to the extent that it is advice). Except maybe the part about the bear.
Thank you for that! I like the bouncing the bar off your sternum bit; great bit of advice! (Though we all know we've all done it!)
Avid lifter checking in. my bench is depressingly weak, however. Slowly and steadily adding a bit of weight to it.
Back in my hay-day playing hockey I was about 5'10" 160 lbs. with a squat max of 350. Speed was my thang, yo.
i`ll be a senior in high school this year, 6 foot, 250. workouts are 2 hours a day 5 days a week. workouts are mostly olympic lifts and dumbell crap (also a lot of 40 oz curls post workout) Bench is 260 Squat is 420 Deadlift is 350
Hah, I'm 5'6", 130lbs. I have to be the smallest male member on this blog.
I only lift on the machines (and also plenty of dips, pullups, and chinups); I alter weeks with 5 / 10 / 15 reps so that my muscles get hit in different ways. I'm too old for free weights alone. I used to have this distant, far-off goal of being able to bench 200lbs, but now I wouldn't dream of maxing out (I'm in my mid-thirties).
I also do HIIT, jump rope, and running on elliptical machines. I highly recommend not ever running on concrete. It'll mess your knees.
Dear everyone else: Please take all of my advice.
Everything I said is pure myth, or just the part about not running on concrete? Go ahead and do so, but there are many people with supposedly proper form and excellent running shoes who corroborate what I said about running on concrete. It's high risk, that's all. If you Google running and sore knees the Internet basically explodes with horror stories.
Concerning free weights: I just meant that I usually don't feel like doing it alone or bothering some dude at the gym to spot me. I have incredible form, though, rest assured.
My knee doctor said to never run on concrete. She said wood floors in a gym or on a rubber track.
Nobody is too old for free weights. With a proper cage or squat rack with catch bars you can bench/squat with no spotter with heavy weights like a real man.
You should worry about reps more than weights cause that is what is important. if you are working out with the football team then you should know that you should work more on your lower body by doing some hang cleans, lunges, leg extensions and leg curls. power comes from the ground up and that works well when it comes to playing sports. just some frendly words of advice and Im only a few years older than you but when i was your age my max bench was around 240 but squat was way high like 400. so just work on your legs and not as much upper body as you want and then your core as well
for Marine OCS. At the moment I'm only working on the PFT (scored running, pullups and crunches). I write my own running program, use their pullup routine (Armstrong pullups on Google, it's amazing how well it can work) and a hybrid of mine and theirs for crunches.
I always sucked at pullups, can do pushups all day but even in the Army I was bad at pullups. I'm glad the Army didn't test for them.
I'm glad for all the benefits they give fitness wise, but that's the area of the PFT I'm terrified of, especially when hearing some stories of Officer Selection Officers not being very (at all) forgiving on form.
I do pushups in the morning as part of my pullup program; I'm certainly not great at them but I'd much rather be tested on pushups then pullups.
Justin, don't just focus on the PFT for OCS. Seriously. Once you break 275 or so, which is easy if you get your 20 pullups, you'll be in the top half of the class and have no problems.
OCS is designed to stress you out and then force you to perform. That's it. Everything else is for show. The people who fail OCS do so because they get hurt, which happens for the following reasons:
- Rolling an ankle / knee on a trail run
- Shin splints for people who refused to run in their OCS training routine
- Back injuries
Everyone else, for the most part, passes. They all want to be Officers, so the common things that would hamper most people, like flat-out quitting, typically aren't a problem--which happens to be the fourth reason people fail OCS.
I recommend the following things to succeed at OCS:
- Keep up the focus on pullups. They also happen to be a great core workout and are the biggest point gainer on the PFT.
- Put some miles on your legs. Three miles won't cut it. Try running about 25 miles per week if you are already able to run comfortably.
- Buy a pair of Marine Corps boots online and run in them. Don't buy the Bates Lites, buy the standard issue. Gradually build up your distance over a couple of months if you have time. Start with hiking in the boots, then add weight in a backback, and then start running 1-2 miles and gradually build up to several miles at a time. "Boots and utes" runs are what tear peoples' shins up early on.
- Functional training. Read: Crossfit. Scale however much you need to scale and focus on form, but it will build stamina, strength, and endurance like nothing else you can do. The only exception here is keep your pullups strict until after TBS.
- Get a good OCS candidate knowledge guide and learn the material early. Don't memorize the General Orders, Marine Corps history, or proper nomenclature at OCS. Do it early and be less stressed during OCS.
- Don't spend the last month getting drunk and not exercising. The first three or so days at OCS are spent sitting in a classroom, getting gear, and eating high calorie chow hall meals.
- Learn how to climb a rope, if possible.
- Don't ask a question. EVER! There is nothing whatsoever to be gained at OCS by opening your mouth and asking questions of the Sergeant Instructors. The best candidates are physical gods who keep their mouths shut. The worst candidates open their mouths on day one and ask about immaterial things like how payday procedures work and what time graduation will be in 10 weeks. The ultimate success at OCS is having one of your Sergeant Instructors ask you what your name is over halfway through the class.
I did this all this stuff on the advice of others, except the rope climb, and OCS was pretty easy except for the constant yelling and the general insanity your fellow candidates will put you through once they start getting leadership positions. Seriously, your fellow candidates will drive you crazy. The Sergeant Instructors are playing a role and know how to do their job.
By the way, the only time I ever got yelled at was for failing the rope climb on our Obstacle Course test.
The time to stand out is TBS, when you're competing for your MOS (assuming you're not an aviation contract). If you are an aviation contract, start studying the T-6 in TBS, choose Corpus Christi for flight school if you don't want helicopters (it's cheaper to keep people in Pensacola / Whiting Field) and have fun with the suck. TBS was really, really painful and boring for most aviation contracts.
I know where I'll be going for advice when I'm ready to ship. Right now, my focus is on getting the PFT done* (along with finishing up a medical waiver), my package completed, and graduating college with as many "green weights" as possible. Being pretty optimistic, I hope to have a ship date in early 2013, hopefully with plenty of time to prepare just as you've suggested.
As a side note to all this, I won't be aviation. I'll (again, hopefully, though the signs seem positive) be a ground contract with a few MOS's in mind, but nothing I'm deadset on.
*I'm sitting around sixteen pullups, I'm maintaning as a runner until my pullups are better and know where I need to be as a former cross country runner, and my crunches are good.
The advice you've just received is spot on and you will do well to heed it.
1) While I agree that keeping the focus on pull-ups is key for the PFT score, everything else you do athletically will focus on endurance. Squad runs, individual runs, the obstacle course, Fartleks, Upper-Body Development et al will all value endurance over pure strength. The only time you will be doing 20 pull-ups is on the PFT.
2) Not much to add. Find some hills. Quantico is not flat. Once you hit Da Nang, you'll know it if you've only been training on a track. Focus on all the other stuff first, but know that on squad runs, you won't be running with your natural stride. If you are tall, this may take some getting used to, I know for me it took awhile for me to adjust.
3) Nothing to add. I don't know if it's changed, but they'll issue ICB and Jungle boots, each have a different feel. Get used to one of them before you go.
4) COSIGN! Many of the CrossFit affiliates are owned / operated by former service members and will likely support your training at a significant discount. The UBDs and Fartlek runs are fairly analagous to CrossFit workouts. Also, it's probably one of the only places you'll find a rope. You'll have a 30 ft rope climb on the confidence / obstacle course. (Charlie Company, Third Platoon!)
5) Do as much studying as you can before hand. 25% of your "score" is athletic, 25% academic, and 50% leadership. Don't forget the Code of Conduct as well, don't even think about showing up without knowing the rank insignia. Call your Platoon Sergeant "Staff Sergeant" (He'll most likely be a Gunnery Sergeant) and you will be a marked man from day one. "Good Morning Platoon Sergeant Gunnery Sargeant Blaine!". All of your others are to be addressed as "Sergeant Instructor - Rank - Name". Do this right on the first day.
7) Again, most CrossFit gyms will be outfitted with one. Also get used to doing knee-ups on a rope.
8) My interpretation of the Sergeant Instructors is that it is their job to place you under as much stress as humanly possible to evaluate your potential as a leader of Marines. There are three of them and ~60 candidates in the platoon (to start). They have rotate their focus through select candidates to accomplish this. If you stand up to the scrutiny, they will move on. If you don't, they will try to make you DOR. As zone left suggests, you want to stick out for leadership and nothing else. Also, when you're filling billets, they will get on you more for indecision than imperfection. Remember "80% solution implemented swiftly and aggressively".
9) You will mess-up and be writing essays. "Failure to Follow Simple Instructions" is a favorite to hand out. Be smart and pick a theme from whatever you're being taught in the courses. It will help you study while you are completing the mundane task.
10) Stay up late with your squad / platoon. The most common problem will be close order drill. If you're OCC you will have enlisted Marines, find one to help you. Get on this the first three days when you aren't doing anything.
11) It's probably cheating, but a couple items that will help...
a)Bring extra 1" stencils and build a jig for your name. You will be making thousands of name tags on athletic tape. Start making them the first few days and just tape them in the back of your OCS binder. In everything you do, get you're shit together and then help the rest of your squad / fire team do the same.
b) Get used to calling yourself "candidate".
c) I'm having second thoughts about the rest of these, because coming up with them really helps the team building, but remember they're looking for team cohesiveness / uniformity rather than adherence to some OCS manual.
I still have the OCS candidate course materials and can mail them to you, if you think they'd be of help / have time to review. But again, out of all the advice given, I'd say Zone Lefts #2,3 &4 are the most important. Best of luck!
I didn't do the officer thing, but as a former Marine I can cosign on the crossfit stuff. Between the CFT and the PFT, crossift will get you rocking it. As a now avid crossfitter, I wish I knew about it while I was still in.
Im 5'8", 150. My bench sucks (155), squat is 250, Deadlift is 335, row 145, Shoulder press, 120. I lift 4 days a week, and have a very strict diet. Eating 3300 cal and cant gain though
Best ever in the 1 testing was a 235 weight, 390 bench press, 550 squat, and a 4.9 forty. late twenties now and weigh 200, can't squat no mo', only jog for running, and bench 225 3x10 for a workout.
I have an unrepaired blown left ACL and 3 times as old as the OP and I still do squats. At this stage of the game, I use light weight and try doing more reps. I still bench, dead lift, squat, hang clean, and push press. I also coach football and sometimes do the sprints with the kids during conditioning.
I'm 38 and lifted on and off for the last 20 years. I didn't realize how much time I was wasting till I read Lou Schuler's New Rules of Lifting
Don't waste your time with curls or any other isolation exercise, they do nothing for real strength. Instead work on a program that focuses on natural movements like deadlifts, squats, chinups, pushups, bench/shoulder presses. Don't use machines if you can avoid it, always use free weights as these will work many more secondary muscles.
Read Schuler's book and see if you can do one of his 52 week programs. The strength gains I've made in the last year have been amazing, I can only imagine how well I would have done if I was a teenager.
Pick your head up Mr kid.
For post workout whole milk is better than nothing but if you have the money use whey protien isolate (not concentrate) and waxey maize. The best whey for your money is Optimum Nutrition but if your rich Species Nutrition is great. Supplement Warehouse or Bodybuilding.com usually have the best prices.
Second on the Optimum Nutrition Whey Protein...it doesn't give me explosive diarrhea like the cheap shiat you get at Meijer and doesn't contain a lot of weird stuff that you have no idea what it does to your body.
I'm not sure if you're allowed to use it yet, but creatine is also a very effective way to add strength and size. Maybe talk to your coach (and parents) about it first and if you start taking it get the micronized powder version.
Focus less on the numbers and more on the functional lifts. Crossfitfootball.com is a great resource for you. All of the best strength coaches today are focusing on those types of movements. LSU, for example, has what is generally regarded as one of the best strength programs out there and it focuses almost exclusively on olympic lifts to build explosive power. Read this for a good pep talk.
Football players need explosive power in really short bursts, which exactly mirrors olympic lifting and classic strength movements like the squat, bench press, and deadlift. If you get strong at those, using proper technique, you'll be in great shape.