When was the last time you slammed a medicine ball against the ground as hard and as fast as you could? Or jumped in the air as high as possible?
It’s the final month of Strong, Fast & Fit: Part II — a time to build on everything you’ve done so far while taking another step forward in your strength and cardio fitness. In the next four weeks, we’ll be adding new explosive, athletic movements: jumps, throws, pushes, and leaps.
It’s hard work, but it can be a lot of fun, too.
These moves are designed to turn all your newfound strength into power — the ability to move quickly and accurately in all planes of motion. It’s a key component of athletic movement and an insurance policy against falls and accidents.
At the end of the month, you’ll be strong, powerful, flexible, and resilient enough to take your fitness journey in any direction you wish. Enjoy the new vigor you’ve worked so hard to build.
With a foundation of fitness supporting you, the sky’s the limit.
As you come to the end of the six-month program, you might be wondering, “Now what?” The truth is, when fitness is a part of your life and an ongoing tool for physical and mental well-being, there is no “end.” Rather, you take the lessons you’ve learned and the strength you’ve gained and apply it.
You can opt for a new program — possibly one that is focused on a sport-specific goal, such as a triathlon or powerlifting meet — or progress previous programming to suit your improved strength, speed, and endurance. The beauty of the Strong, Fast & Fit programming is that it’s a solid template that can be repeated and progressed.
If you choose this route, go back to month 1 and progress the moves by choosing more difficult variations, adding weight, aiming for more good-form repetitions in the time allotted, or a combination of the three.
Here are other programs to try:
- “Strong, Fast, and Fit Program”: Experience Life’s original keystone program, SFF1 offers six months of varied strength-and-conditioning programming.
- “The Workout: 8 Weeks to Strong”: This two-month “powerbuilding” program combines powerlifting and bodybuilding to strengthen and sculpt your entire body.
- “How to Get Your First Pull-Up”: A 30-day program to help you lift your chin over the bar, once and for all.
- “Exercises for Lower-Back Pain”: Lower-back pain might get you down, but it doesn’t have to take you out. This program can keep you moving to come back stronger than ever.
- “The Easy-Strength Workout”: This two-month program focuses on building strength without wrecking your body.
- “Three Months to Your First 5K”: This 12-week running plan is a realistic, beginner-friendly approach to tackling the 5k distance.
This originally appeared as "Strong, Fast & Fit: Part II — Month 6: Bringing It Home” in the June 2020 print issue of Experience Life.