So then what would be a good template for "well rounded" fitness?
How does this look
Weights/Strength Training - 2 days a week
Yoga/JM work - daily with 2 longer sessions per week
Cardio (walking, jogging, biking, swimming) - 3 times a week.
Adjusted as needed, for example taking strength up to 3 times a week with the cardio dropping down to 2.
For any of them you could rotate every three weeks. Go from three weeks of barbell/DB work to three weeks of clubbell, kettlebell work. Three weeks of "heavy" training to three weeks of bodybuilding.
Try to break out of the "set PR's" mindset and just lift well, adding weight every so often, over the years.
Go from three weeks of jogging to three weeks of swimming or biking. Once again, no records. Just move.
I'm just an injured guy trying to figure out how to put it all together with the help of IGx, but the template that I think I've come up with (work in progress) is by adjusting Ross' 4-on/1-off template:
Day1: 15m joint mobility, 20m escalating density training/"warrior challenge", 5m yoga cooldown
Day2: 15m joint mobility, 30m low-to-medium rep strength training, 10m core training, 5m yoga cooldown
Day3: 15m joint mobility, 30m heavy bag, 20m cardio sprint circuits, 5m yoga cooldown
Day4: 15m joint mobility, 30m thai boxing (shadowboxing), 30m combat conditioning*, 10m core training, 5m yoga cooldown
Day5: 15m joint mobility
-* this 40 day cycle it will be combat conditioning because it is really helping me to recover my hip and back flexibility, as well as overall strength endurance. After this 40 day cycle (or maybe the next one after that) I plan on using Day4 for high-rep KB work. My plan is to just keep using this overall template and then Day4 becomes my ability to switch around to try "different stuff" if I want to-- so this is where I could rotate BB, KB, CB, shot, whatever.
-while I am doing some yoga and my overall flexibility is improving from a combo of the JM, CC and yoga cooldowns, I also plan on doing supplemental YRG workout(s) on the weekend days, since I have more free time then. Evening workouts during the week just aren't going to happen.
-while I'm not sure that there was a consensus as to what constitutes the YRG of Qigong, but I went ahead and ordered the Cohen Qigong Essentials program. I figured I had to pick one of the 30 sources that were reccommended, IGx really needs to go ahead and just endorse one
of them for us. Per Mickey's suggestion, I think I'm going to replace half of the JM and yoga cooldowns with the Qigong and see how that feels.