The Pyramid of Physical Training

Training can be as simple or as complex as your goals, fitness level, and physical condition require. While we’ll use popular guidelines to define different training styles, it's important to recognize the nuances—most people don’t train in strictly isolated ways.

For example, slow eccentrics in strength work build stability, while training in stretched positions can enhance flexibility and mobility. These approaches often prioritize control over load, which may slightly reduce short-term gains but can unlock greater long-term progress by removing mobility as a limiting factor.

Higher-rep work can still build muscle, though it leans more toward endurance. Sometimes, supporting muscles—like forearms in pull-ups—fatigue before the primary movers, limiting how well a target area is trained.

Over-focusing on a single quality or the science behind it can miss the bigger picture. Strength, muscle, agility, mobility, and endurance, etc.. all contribute to health. Rather than chasing peak development in one area, the goal is integrated, sustainable progress that supports overall function.

Training also taxes the central nervous system (CNS), especially with heavy strength work, which stresses muscles, joints, tendons, and demands mental focus. Long-duration endurance work can also accumulate stress, particularly for those with limited recovery capacity, previous injuries, or poor mechanics.

This will look at:

• Goal: The primary adaptation or outcome being targeted (e.g., strength, endurance, mobility).

• ROM (Range of Motion): The joint and muscle movement emphasized during the exercise.

• Tempo (Eccentric – Concentric): The speed of the lowering and lifting phases, influencing control, tension, and power.

• Rep Range: The number of repetitions per set, aligned with the intended adaptation.

• Rest: Recovery between sets or efforts to manage fatigue and performance.

• Technique Focus: The technical or physiological qualities prioritized (e.g., joint control, bracing, rhythm, intensity).

Foundation – Low impact

True Mobility:

• Goal: Develop controlled, usable range of motion by integrating flexibility, stability, and coordination to create resilient, adaptable movement

• Rep Range: 5–15 reps or time-based holds (10–60s depending on drill)

• Tempo: Slow and controlled, emphasizing end-range control and joint articulation

• Rest Periods: 30s–90s between sets or drills

• Exercise Selection: CARS (Controlled Articular Rotations), 90/90 transitions, end-range lifts, loaded mobility, animal flow, functional range conditioning (FRC)

• Technique Focus: Joint control, breath coordination, smooth transitions, tension at end-range, full-body awareness

Stability (Subcomponent of Mobility)

• Goal: Build control and strength around joints and through movement patterns to reinforce mobility and prevent injury

• Rep Range: 8–15 reps or 10–30s isometric holds

• Tempo: Slow and deliberate, especially during eccentric and isometric phases

• Rest Periods: 30s–90s

• Exercise Selection: Single-leg balances, dead bugs, bird dogs, Pallof presses, shoulder/scapular control, deep lunge isometrics

• Technique Focus: Joint alignment, core bracing, breath control, resisting compensations

Flexibility: (Subcomponent of Mobility)

• Goal: Improve both passive and active range of motion in muscles and connective tissues

• Rep Range: Time-based holds (30–90s) or 8–12 reps for dynamic/active stretches

• Tempo: Static, rhythmic, or progressive depending on method

• Rest Periods: Minimal (unless alternating sides or using loaded variations)

• Exercise Selection: Static holds, PNF, dynamic mobility, loaded stretching (e.g. Jefferson curls, deep squat holds)

• Technique Focus: Relaxation into stretch, breath work, progressive tension, exploring deeper ranges

Coordination: (Subcomponent of Mobility)

• Goal: Build efficient, precise movement patterns through neuromuscular control

• Rep Range: Skill-based; perform until fatigue or proficiency

• Tempo: Variable — based on complexity and rhythm of the task

• Rest Periods: Short and skill-dependent (as needed for mental reset)

• Exercise Selection: Juggling, reactive footwork, hand-eye drills, animal flow sequences, sport-specific motor learning

• Technique Focus: Timing, spatial awareness, movement efficiency, rhythm and pattern recognition

Cardio & Muscular Endurance:

• Goal: Improve local muscular stamina and low-intensity aerobic capacity for overall movement sustainability

• Rep Range: 16+ reps or time-based continuous effort

• Tempo: 1–3 seconds per rep or steady state pacing

• Rest Periods: 30s–1 min (for resistance), or continuous pacing for aerobic work

• Exercise Selection: Walking, cycling, light running, swimming, high-rep bodyweight movements (e.g., squats, lunges, pullups, rows, push-ups)

• Technique Focus: Efficient breathing, consistent rhythm, posture under fatigue, repeatability

Level 2 - Moderate impact

Strength:

• Goal: Develop maximal force output through low-rep, high-load training

• Rep Range: 1–5 reps

• Tempo: 3–1 (3s eccentric, 1s pause or explosive concentric)

• Rest Periods: 3–7 minutes (full neural recovery)

• Exercise Selection: Heavy compound lifts (e.g., squat, deadlift, bench press, overhead press), weighted carries, loaded pulls/pushes

• Technique Focus: Maximal tension, bracing mechanics, posture under load, joint alignment, controlled range (may be shortened to optimize leverage)

Muscle/Hypertrophy:

• Goal: Increase skeletal muscle size through mechanical tension and metabolic stress

• Rep Range: 6–15 reps

• Tempo: Controlled eccentrics, deliberate concentrics (2–8 seconds total rep time)

• Rest Periods: 30–180 seconds (based on volume and load)

• Exercise Selection: Mix of compound and isolation exercises (machines, cables, dumbbells, bodyweight, etc.)

• Technique Focus: Time under tension (TUT), mind-muscle connection, full range of motion where beneficial, emphasizing the stretch and peak contraction

Speed (Tempo-Based Movement):

• Goal: Develop rhythm, pace, and sustained fast movement patterns

• Rep Range: Short to moderate bursts (5–60s depending on modality)

• Tempo: Fast, sub-maximal (controlled and rhythmic, not max-effort explosive)

• Rest Periods: 30s–2 minutes (based on duration and intensity)

• Exercise Selection: Includes ladder drills, line hops, bounding, high knees, and quick-feet patterns done at consistent tempo. Running work features 200–800m intervals and controlled hill sprints at submax intensity. Also includes hand-speed drills like fast ball throws or taps, emphasizing quickness and precision over power.

• Technique Focus: Cadence, posture, breathing rhythm, foot placement, efficient movement mechanics

Level 3 – High Impact

Power:

• Goal: Express force rapidly by combining strength and speed (rate of force development)

• Rep Range: 1–3 reps or brief, explosive efforts (under 10s)

• Tempo: Explosive concentric, rapid intent (e.g., jump, throw, lift)

• Rest Periods: 2–5 minutes (full recovery for max output)

• Exercise Selection: Movements that require maximal intent such as Olympic lifts (cleans and snatches), trap bar jumps, push presses, broad jumps, depth jumps, and medicine ball throws, max effort sprints. These exercises demand full-body coordination and are best performed with maximal effort and long rest periods to preserve output.

• Technique Focus: Max effort with intent, coordination under load, postural alignment, timing

Agility:

• Goal: Enhance the ability to change direction rapidly with precision and reactivity

• Rep Range: Short, reactive bursts (5–15s per drill)

• Tempo: Explosive and responsive

• Rest Periods: 30s–2 minutes (based on intensity and reactive demand)

• Exercise Selection: Drills include cone setups for sharp cuts, reaction-based change of direction work, partner mirroring tasks, sprint-stop drills, and deceleration-focused footwork patterns. These build spatial awareness and rapid body control under unpredictable or dynamic conditions.

• Technique Focus: Balance, center of mass control, reaction speed, spatial awareness, effective footwork

All these training styles can be trained with any form of resistance, whether it's through calisthenics, dumbbells, barbells, kettlebells, cables, resistance bands, or other equipment. The choice of resistance method can be adjusted based on personal preferences, accessibility, and specific training goals, allowing for versatility in program design.

Ultimately, we’re aiming to find the most efficient and sustainable path to a well-rounded, functional standard—not just for athletes, but for everyday people. Athletes train with enhanced capacities and different demands, so the goal here is to draw from those principles and apply them in a way that supports better movement, resilience, and strength for real life.