New List for Strength Builder Exercises to be added
in progress
PaulausDeutschland
Training style:
Round based training: Select a group of exercises and rotate between them for a fixed number of rounds
Set style:
AMRAP sets: Set a timeframe for a exercise and perform „as many reps as possible“ in this timeframe
Max reps sets: Perform a exercise to failure
Time based sets
EMOM: Perform a certain number of reps of a given exercise „every minute on the minute“, the remaining time of the running minute is used as rest. Can also be modified 2 or more minutes as a period.
Integration of cardio focused exercises in strength training e.g.
- Assault bike
- Rowing
- Running
Exercise can be performed for a given amount of time, distance or calories burnt
Exercises:
Generic full body warm up/cool down e.g. 5 min of different exercises performing various movements to warm up e.g. kettlebell complex, bodyweight movements combining static and dynamic movements. My suggestion for integration would be „Warm Up routine“ with all muscle groups being worked
Sled push / pull for. Define distance and weight used
Rope climbs. Define weight (bodyweight can be weighted with weight vest)
Wall balls
Med ball slams/throws
Farmers carry
Bar/Dumb/Kettlebell complexes (combination of different movements into one e.g. barbell deadlift, clean, front squats, push press and repeat. Performing all four exercises counts as one rep)
Static exercises:
Straight arm hold on TRX/Olympic rings
Hand stand hold
Deep Squat hold (weighted)
Hanging L-sit hold
Front/Back lever
Dragon flag hold
Hanging 90/90 hold
General:
Adaption to bodyweight exercises: Use AI to determine exercise actual oad from bodyweight and exercise e.g. a push up with 80kg bodyweight is not „pushing 80kg“ but a percentage of 80kg, while a pull up with 80kg is equivalent to„pulling 80kg“
Adaption to static exercises e.g. L-sit hold TRX. Tracking reps is not viable doing static exercises, should be time instead
Please feel free to reach out to me for more input or questions regarding implementation! I’m happy to help/elaborate further.
Paul
P
Pranab Roy
I think traditional Bodybuilding or powerlifting is already mentioned by many. Please add the CrossFit style workouts. These are used by both CF and Functional guys. TIA
- AMRAP (As Many Rounds/Reps As Possible)
* Goal: Maximize work in a set time.
* Example: 20-minute AMRAP of 5 pull-ups, 10 push-ups, 15 squats.
- RFT (Rounds For Time)
* Goal: Complete set rounds as fast as possible.
* Example: 5 Rounds for Time of 400m run, 21 kettlebell swings, 12 pull-ups.
- EMOM (Every Minute On the Minute)
* Goal: Complete a task at the start of every minute.
* Example: EMOM for 10 minutes — 10 burpees.
- Chipper
* Goal: Complete a long list of exercises/reps, usually only once.
* Example: 50 box jumps, 40 wall balls, 30 sit-ups, etc.
- For Load
* Goal: Lift the heaviest weight possible.
* Example: 1-rep max deadlift.
- Ladder Workouts
* Goal: Reps increase or decrease each round.
* Example: 1-2-3-4-5... of cleans and pull-ups.
- Interval Training
* Goal: High-intensity work followed by rest.
* Example: 5 rounds of 1-minute max effort bike, 1-minute rest.
- Tabata
* Goal: 20 seconds work, 10 seconds rest × 8 sets per movement.
* Example: Tabata squats, push-ups, sit-ups, burpees.
Amanda
in progress
Amanda
Merged in a post:
Integration for functional fitness
PaulausDeutschland
The integrated functions for strength builders are really good for Bodybuilding or powerlifting or in general classic styles of strength training.
I‘m missing elements of functional fitness. These are some that come to mind:
- Posibility to track Crossfit style workouts (WODs) (AMRAP, EMOM, round based workouts with mix of strength and cardio elements like Rowing or assault bike intervals)
- Time based exercises instead of reps as target
- Static exercises e.g. Handstand Hold, Holds on Olympic Rings
K
Kirk
Missing dumbbell pullover
Amanda
Merged in a post:
Need more types of gym equipment exercises, such as V-bar pulldown.
Stan Shek
Amanda
Merged in a post:
Custom exercise: missing equipment and muscle groups for neck exercises
Quinn Comendant
I tried to add custom exercises for neck flexion and extension but was unable to because of missing options:
- Equipment:Benchshould be one of the options. I could use “Bodyweight” but I would prefer to be precise.
- Muscle groups:Neckshould be one of the options. They could be broken down into neck flexors, neck extensors, neck side benders, and neck rotators but one category for “Neck” is probably sufficient?
- Weights:I didn't know what to select. The options are Single, Double, or N/A. I have no idea what this means! This option needs an explainer.
For neck flexion exercise I would use:
- Primary muscle groups:Neck flexors
- Secondary muscle groups:Abs
For neck extension exercise I would use:
- Primary muscle groups:Neck extensors
- Secondary muscle groups:Traps, Upper back
I've been reading this article about how neck flexion and extension exercises can help strengthen to prevent injury: “Direct neck exercises are necessary for muscle growth and strength beyond what shrugs, rows, and deadlifts provide.”
Amanda
Merged in a post:
Bigger library of strength training exercises
Simon Gilks
Replicate as much as possible of the strength training library from the app Strong.
It has so many more exercises.
Just replicate this app as much as possible.
Grey
planned (tbd)
Aberrans
Front lever and back lever progression (tucked, one legged, straddled)
Nordic hamstrings curls
Archer push up
(Body weight exercises)
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