After a lot of reading and experimentation, I have developed a workout composition that seems to work for me. However, there is likely room for improvement, so I would like some feedback, comments and suggestions for the following approach.
My goal is all-round development. I am a generalist in all aspects of life, including fitness.
This is a typical full-body 3 times a week split. The remaining days, I do some kind of sport (mainly swimming, row machine or running).
The idea behind my approach is that sports can only increase my strength and power so much (due to poor options of progressive overload), whereas by extending the duration or intensity of the sport, I can increase cardio and muscle endurance through the sport itself and get functional/real-life movements incorporated in the workout.
On the other hand, strength and power will benefit from the addition of external weight.
Therefore, I will train strength (heavy weight, 3-5 reps) and power (light to medium-heavy weight, 4-6 reps) in the gym and push my cardio and endurance in the water/on the trail/on the field.
The Workout Template
All workouts consist of a power circuit followed by a strength circuit, then 2-4 reps of a carry (farmer, overhead, suitcase or front) and 10 min static stretching.
A circuit consists of 3 rounds with no or very little rest between exercises and 3-5 min rest between rounds. 1 exercise for each muscle group.
Day 1 and 5
Power circuit for pushing and squatting.
Strength circuit for hip hinging, overhead pushing and back.
Day 3
Power for hinging, overhead pushing and back.
Strength for pushing and squatting.
Core training is fitted in where I find it best.
After 4-6 weeks, the template for day 3 and for day 1/5 will switch.
