MILO®: Strength - GENERAL WEIGHT TRAINING AND FITNESS
General Weight Training Guidance
General Weight Training Guidance
| Matveyev's Principle (1 rep max) | 1.1 |
| Basic weight-gaining program | 1.3 |
| Size and strength | 3.2 |
| Power training | 4.1 |
| Upper body | 4.3 |
| Work vs. tonnage | 4.3 |
| Abs | 4.4 |
| Neck specialization | 5.3 |
| Muscle weaknesses | 6.1 |
| Important muscle groups | 6.2 |
| Calf specialization | 6.2 |
| Calf training | 6.3 |
| Triples | 6.4 |
| True strength | 7.1 |
| Parallel bar dips | 7.3 |
| Shoulders | 7.3 |
| Basic exercises | 8.1 |
| Time efficient workout for muscle growth | 8.1 |
| Training variation | 8.2 |
| Shoulders | 8.2 |
| Abbreviated workouts | 8.2 |
| Size and strength | 8.3 |
| Abbreviated training | 8.3 |
| Maximize training effect | 8.4 |
| Cardio options | 8.4 |
| Calisthenics | 9.1 |
| Functional strength | 9.1 |
| Running - Part I | 9.1 |
| Two-day-a-week training | 9.1 |
| Running - Part II | 9.2 |
| Friday night "fun" training | 9.3 |
| Training for bulk | 10.1 |
| Training logs | 10.2 |
| Early morning training | 10.2 |
| Standing barbell pullover | 10.2 |
| High endurance workout (burn fat) | 10.3 |
| Side bends | 10.4 |
| Stabilizers | 10.4 |
| Flexibility | 10.4 |
| Quick hitter training | 10.4 |
| Training fundamentals | 11.1 |
| Training volume | 11.1 |
| Building "showy" muscles | 11.1 |
| Calves | 11.2 |
| Body-maintaining | 11.3 |
| Breathing exercises | 11.3 |
| Arm specialization | 11.4 |
| Working out on the road | 11.4 |
| Taboo exercises | 11.4 |
| Push-ups | 11.4 |
| Daily training | 12.1 |
| Gaining size | 12.1 |
| Train to your limit | 12.1 |
| Mass building methods | 12.2 |
| Bulking up | 12.2 |
| Training to look strong | 12.2 |
| Training variables | 12.4 |
| Cardio conditioning | 13.1 |
| Back work for bulk | 13.2 |
| Boxing | 13.2 |
| Spotting technique | 13.3 |
| Push-ups w/ sticks | 13.3 |
| Traps | 13.3 |
| Big chest—Part 1 | 13.3 |
| Aerobic options | 13.4 |
| 24-rep program | 13.4 |
| Walk and swing | 13.4 |
| Different approach | 13.4 |
| Big chest—Part 2 | 13.4 |
| Grind & go principle | 14.1 |
| Shoulders and traps | 14.1 |
| Whole body / core | 14.1 |
| Legs / lower body | 14.1 |
| Big chest—Part 3 | 14.1 |
| Conditioning workout | 14.2 |
| Variety / consistency | 14.2 |
| Training vs. rest | 14.2 |
| Back training | 14.2 |
| Upper body | 14.2 |
| Stiff-legged DLs | 14.2 |
| Tabata intervals | 14.3 |
| Perfect workout | 14.3 |
| Velocity training | 14.3 |
| Samson's stroll | 14.3 |
| Framework building | 14.3 |
| Weight gain—Part 1 | 14.3 |
| Jumping pull-ups | 14.4 |
| Power of a mentor | 14.4 |
| Weight gain—Part 2 | 14.4 |
| Hard work for success | 14.4 |
| Strength training for pole vaulting | 15.1 |
| Bicycling for conditioning | 15.1 |
| Movement efficiency | 15.1 |
| Pre-exhaustion for strength | 15.1 |
| Core training | 15.1 |
| Lung-booster workout | 15.1 |
| Strength training for high school sports | 15.1 |
| Heavy cardio workout | 15.2 |
| Burpees | 15.2 |
| Abbreviated training | 15.2 |
| Stability push-ups | 15.2 |
| Rope pull-ups | 15.3 |
| Max contraction workout | 15.3 |
| Hise shrugs | 15.3 |
| Return to the basics | 15.3 |
| Dynamic warm-ups | 15.3 |
| Competition prep - getting strong | 15.3 |
| Hip belt squats | 15.3 |
| Upper extremity flexibility | 15.3 |
| Calf work | 15.3 |
| Single-arm barbell snatch | 15.3 |
| Strength/conditioning fads | 15.4 |
| Neck training | 15.4 |
| Free-lifting | 15.4 |
| Arched back good morning | 15.4 |
| Step-ups and sandbag jumps | 15.4 |
| Hip belt squat routine | 15.4 |
| Training with The Bone | 15.4 |
| Biceps | 16.1 |
| Intensive strength and power program | 16.1 |
| Periodization for football | 16.1 |
| Heavy kettlebell pressing | 16.1 |
| Neck training | 16.1 |
| Time-focus workouts | 16.1 |
| Posterior chain | 16.2 |
| Deck circuit training | 16.2 |
| Advanced neck training | 16.2 |
| Ropes training | 16.2 |
| Bench press safety | 16.3 |
| Hold and release | 16.3 |
| Strength–endurance training | 16.3 |
| Battling Ropes | 16.3 |
| Adding muscle | 16.3 |
| Neck training | 16.3 |
| Manual labor | 16.3 |
| Pareto's principle | 16.4 |
| Optimum sequence | 16.4 |
| Deadlifts, dips, dumbbells and dousing | 16.4 |
| Push sled | 16.4 |
| Progressive muscular relaxation | 16.4 |
| Speed lifts | 17.1 |
| Sumo strength | 17.1 |
| Explosive power–endurance | 17.1 |
| Working on a training bag | 17.1 |
| Weight vests | 17.2 |
| Rope drag | 18.4 |
| Negatives | 17.2 |
| Making progress | 17.2 |
| Basketball rebounding | 17.3 |
| Training for public protection personnel | 17.3 |
| Recovery | 17.3 |
| Jo-Bar | 17.4 |
| CrossFit for Lifters | 17.4 |
| Overtraining | 17.4 |
| Training with Jim Schmitz | 17.4 |
| Breathing exercises | 18.1 |
| Body clock training | 18.1 |
| Squats | 18.1 |
| Plank | 18.1 |
| Combination lifts | 18.2 |
| Medicine ball throws | 18.2 |
| Metabolic conditioning | 18.2 |
| Warming up | 18.3 |
| Conditioning circuit | 18.3 |
| Jumping | 18.3 |
| Isometrics | 18.4 |
| Safety | 18.4 |
| Training opposing muscle groups | 18.4 |
| Breath work | 18.4 |
| Strength training for swimming | 18.4 |
| Abbreviated training | 18.4 |
| Making gains | 19.1 |
| Serratus anterior muscle | 19.1 |
| Abdominal training | 19.1 |
| Summer training | 19.1 |
| Inverted postures | 19.2 |
| Minimalist workout | 19.2 |
| Neuro-muscular efficiency | 19.2 |
| Abdominal Training | 19.3 |
| Recovery | 19.3 |
| Assistance exercises | 19.3 |
| Circuit training | 19.4 |
| Preparation warm-ups | 19.4 |
| Neck and trap training | 19.4 |
| Planning your training | 19.4 |
| Back/lat/trap workout | 19.4 |
| High-rep squats | 19.4 |
| Minimalist workout | 20.1 |
| Squats, presses for breakfast | 20.1 |
| Abdominal training | 20.2 |
| Advanced neck training | 20.2 |
| How not to squat | 20.2 |
| Keep your training fresh | 20.2 |
| Postural considerations | 20.2 |
| Multi-tasking for fitness | 20.3 |
| Strong back development | 20.3 |
| Training the respiratory muscles | 20.3 |
| Plateau-busting strategy | 20.3 |
| Breathing techniques to reduce tension | 20.3 |
| Squats for athletics | 20.3 |
| Abbreviated routine | 20.3 |
| Athletic calves | 20.4 |
| Training the core | 20.4 |
| Crushing routine | 20.4 |
| Breathing techniques | 20.4 |
| Stonelifting preparation | 20.4 |
| Training with busy schedule | 20.4 |
| Deep squats and power | 20.4 |
| Train for endurance |
20.4 |
| Strengthen hands and wrists |
21.1 |
| Forward head rounded shoulders (FHRSP) |
21.1 |
| Continuity and variety |
21.2 |
| AM lifting for PM performance |
21.2 |
| Variable resistance |
21.3 |
| Training and rehab questions |
21.3 |
| Upper body overdrive |
21.3 |
| Negatives for stronger arms |
21.3 |
| Break plateaus |
21.4 |
| Barbell squat |
21.4 |
| Drug-testing roundtable |
21.4 |
| Instinctive training | 22.1 |
| Beyond comfort zone | 22.1 |
| Build powerful lats | 22.1 |
| 1/2 and 1/4 systems | 22.1 |
| Time factor | 22.2 |
| Recovery between sets | 22.2 |
| Strength training, periodization for CrossFit | 22.3 |
| Balance, moderation | 22.3 |
| Intensity | 22.4 |
| 15-minute workouts | 22.4 |
| Quality of life | 23.1 |
| Legs and performance | 23.2 |
| Cluster training | 23.2 |
| How much work? | 23.2 |
| Strength in singles | 23.3 |
| Variable training | 23.3 |
