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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday provided the Big Five Audit — five movement tests measuring capacity across squat, hinge, push, pull, and carry. Today we use those results to build the next 12-week training cycle. The principle: prioritize the category where you scored weakest, not the one where you are strongest.
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TEMPLATE 1: PULL-DEFICIT FOCUS (MOST COMMON FINDING)
Day 1: Single-Arm Row 4x10, Face Pull with External Rotation 3x15, Band Pull-Apart 3x20, followed by standard hinge and core
Day 2: Zone 2 cardiovascular, 35 to 45 minutes
Day 3: Full body with every push exercise immediately followed by a pull at 2:1 ratio
Day 4: Zone 2 plus 4x4 interval finish
12 weeks, then re-audit
TEMPLATE 2: HINGE-DEFICIT FOCUS
Day 1: RDL 4x10, Single-Leg RDL 3x8 each side, Glute Bridge with pause 3x12. Progress load every 2 weeks.
Day 2: Zone 2 cardiovascular
Day 3: Full body with hinge as the opening movement
Day 4: Loaded carry session (Farmer Walk plus Overhead Carry)
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TEMPLATE 3: CARRY-DEFICIT FOCUS
Include a 3 to 5-minute loaded carry in every session as a primary exercise, not a finisher
Alternate Farmer Walk, Suitcase Carry, and Overhead Carry across sessions
Add grip-specific work: dead hang 2x30 seconds, wrist curls (Issue #22)
Progress carry load by 5 lbs every 2 weeks
TEMPLATE 4: SQUAT-DEFICIT FOCUS
Goblet Squat opens every strength session for 12 weeks
Add Rear-Foot-Elevated Split Squat (Issue #33) as secondary lower body movement
Address mobility contributors: ankle dorsiflexion (slant board, Issue #33c), hip capsule (pigeon, Issue #37)
Progress load every 2 weeks; prioritize depth and quality before weight
COMING UP
Saturday closes out Issue #50 with a full reflection on the first fifty issues and the roadmap for the next fifty.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
SIM60 receives no commissions or affiliate compensation for any equipment referenced. All mentions are for illustration purposes only.
