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Single Lift Workouts! The Creative Way To Structure Your Entire Workout Around A Single Lift

Single Lift Workouts! The Creative Way to Structure Your Entire Workout Around a Single Lift

 by mj636

So can you simplify the structure or plan of your workout to be easy to understand and effective at the same time? The answer to this is absolutely yes! The key to doing this is to pick out an effectively intense and multi-joint based lift (Olympic style lifts or kettlebell lifts) to execute over and over. This way you get the benefit of strength, lean muscle development, and conditioning all in one hard-hitting workout.

The key to success in any personal fitness and strength program is to be efficient in basically 2 areas. The first area is to be strict with managing your recovery time. This will keep your exertion level up for the duration of the workout giving you a terrific calorie burn and conditioning effect from the session. The next area is to make sure that you choose an intense multi-joint based lift to challenge your body. This will give you great development in strength and overall resiliency making you fitter. Both of these areas can be covered in single lifts that can make up an entire workout! For instance, a great Olympic lift like power cleans, hang cleans, or kettlebell cleans would all be great lifts to complete for such a workout. This is a perfect example of a multi-joint based lift that can be executed for many sets and reps over and over. It doesn’t really matter the amount of volume as long as you are intense and cater it towards your goals. To make it simple I like to use the rule of 10 sometimes. This is where everything is 10. This is where you do something like cleans, deadlifts, or kettlebell swings 10 sets of 10 reps and try to do it in 10 minutes! Thus the rule of 10.

You will no doubt benefit with huge results from a workout that involves only a single lift or exercise! Olympic and kettlebell lifts can be better manipulated in such a program for optimal results because of the total-body exertion you get from these particular movements.

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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