“Keep Moving Forward, Forge Your Own Path.”

~ Jarick X. Horne

*Focus my workouts around calisthenics for functional strength.

1. Stabilization

  1. Promote optimal joint stability and endurance to keep good form and prevent injury in the long run. 
  2. Keyword: BURN
  3. Variable: TEMPO
  4. Frequency: 3-6 days per week 
  5. Moderate volume with lower intensity = 50-70% 1RM
  6. Lower-moderate sets = 1-3 sets
  7. lower to higher rep count = 6-20 reps
  8. Slow and controlled tempo = [4/2/1/2]
  9. Shorter to moderate rest breaks = 0-90s breaks
  10. Utilize total body, multi-joint, single joint, controlled unstable exercises.
  11. Best Integrations: Balance
  12. Training systems used: Vertical loading, isometric movements, EMOM single sets, multiple sets, timed intervals, time under tension, steady state, cardio circuit, single time set, multiple time set, super time sets, drop time sets, giant time sets, triple drop time sets, pyramid time sets, circuit, peripheral heart action circuit, negatives, burnouts/failure.
  13. Splits Example, a 5-day split focused on the major joint regions– neck/spine, shoulders, elbows, wrists/fingers, hips, knees, and ankles/toes.

2. Endurance

  1. With joint strength, stability and endurance established, build a strong muscular endurance base. 
  2. Keyword: BURN
  3. Variable: REST BREAKS
  4. Frequency: 3-6 days per week
  5. Moderate volume with low-moderate intensity = 50-75% 1RM
  6. Lower-moderate sets = 1-3 sets
  7. Moderate to higher rep count = 12 – 20
  8. Slow and controlled tempo = [4/2/1/2]
  9. Shorter to moderate rest breaks = 0-90s breaks
  10. Utilize total body, multi-joint, single joint, controlled unstable exercises. 
  11. Best Integrations: Cardio conditioning
  12. Training systems used:Vertical loading, isometric movements, EMOM single sets, multiple sets, timed intervals, time under tension, steady state, cardio circuit, single time set, multiple time set, circuit, peripheral heart action circuit, complexes, burnouts/failure, distance milestones, 300’s, alpha 200, density, fartlek, super time sets, pyramid time sets, tri time sets, giant time sets, drop time sets, triple drop time sets, super sets, tri sets, giant sets
  13. Split Example, a 6-day split focused on the energy systems– anaerobic phosphagen/glycolytic system and aerobic oxidative system.

3. Hypertrophy / Metabolism

  1. With a strong muscular endurance established, introduce more stress inn resistance to recruit more muscle fibers during lifts. This will require a mixture of endurance in terms of rest breaks and fatigue in terms of stress factor (slightly heavier weight). 
  2. Keyword: BURN AND FATIGUE
  3. Variable: VOLUME
  4. Frequency: 3-4 days per week
  5. Moderate volume with moderate intensity = 75-85% 1RM
  6. Moderate-higher sets = 3-6 sets
  7. Moderate rep count = 6-12 reps
  8. Even paced tempo = [2/0/2]
  9. Shorter-moderate rest breaks = 30-90s
  10. Utilize total body, multi-joint, single joint exercises. 
  11. Best Integrations: Flexibility
  12. Training systems used: Horizontal loading, negatives, time under tension, single sets, multiple sets,  pyramid sets, reverse pyramid sets, super sets, tri sets, giant sets, drop sets, triple drop sets, complex compounds, HIIT,  EMOM, timed intervals, 300’s, alpha 200, density, fartlek, cardio circuit, aerobic intervals, sprint sets, super time sets, pyramid time sets, reverse pyramid sets, tri time sets, giant time sets, drop time sets, triple drop time sets, sprint density, wind sprints.
  13. Split Example, a 4-day split focused on regions of the different major muscle groups —
    • Back/Rear Deltoids | Chest/Front Deltoids | Arms/Medial Deltoids | Abs/Serratus Anterior
    • Quadriceps/Calves | Glutes | Hamstrings/Calves | Abs/Lower Back

4. Strength

  1. With a strong muscular endurance established, focus on the overall recruitment of muscle fiber to perform optimal lifts.
  2. Keyword: FATIGUE
  3. Variable: LOAD/INTENSITY
  4. Frequency: 1-3 days per week
  5. Low volume with high intensity = 85-100% 1RM
  6. Low-high sets = 1-6 sets
  7. Low rep count = 1-6 reps
  8. Explosive tempo = [0/0/0]
  9. Moderate-higher rest breaks = 60-300s
  10. Utilize total body, multi-joint, single joint exercises.
  11. Best Integrations: Coordination
  12. Training systems used: Horizontal loading, cheat reps, negatives, single sets, multiple sets, pyramid sets, super sets, tri sets, giant sets, drop sets, reverse drop sets triple drop sets, complex compounds.
  13. Split Example, a 2-day split focused on Upper body strength and lower body strength.

5. Power

  1. With the overall recruitment of more muscle fiber to perform optimal lifts, focus on the rapid recruitment of muscle fiber within a short period of time to execute more explosive movements. 
  2. Keyword: FATIGUE
  3. Variable: EXERTION/INTENSITY
  4. Frequency: 3-5 days per week
  5. Low-moderate volume with low-high intensity = 30-85% (10% bodyweight for med balls)
  6. Low-moderate sets = 1-3 sets
  7. Low-moderate rep count = 1-12 reps
  8. Explosive tempo = [0/0/0]
  9. Moderate-high rest breaks = 60-300s
  10. Utilize total body, explosive multi-joint exercises.
  11. Best Integrations: SAQ, Plyometrics
  12. Training systems used:Horizontal loading, vertical loading, cheat reps, single sets, multiple sets, pyramid sets, super sets, tri sets, giant sets, drop sets, triple drop sets, complex compounds, sprint sets, wind sprints, single time sets, multi time sets, pyramid time sets, drop time sets, tri time sets,  triple drop time sets, speed milestones, fartlek, cardio circuits, peripheral heart action circuits, EMOM, HIIT, timed intervals.
  13. Split Example, a 3-day split focus on the 3 major movements– push, pull, and squat.