H         H         K

Hang   Hold    Knee bend

Who?

It’s for anyone who wants something time efficient and simple to maintain general levels of health and robustness. 

What it is not

It is not the golden elixir, it is not the best program ever, its not designed with anything in mind other than helping you in the simplest way possible maintain access to some key aspects of movement. 

It does not cover warm up or restoration; we are literally exploring 3 important aspects of a strength/ strength orientated plan.

Why?

Hang:

Enhance your range of motion, stretch your shoulders and back, increase your grip strength, which is an important factor in your quality of life. Develop your back muscles, shoulders, arms and pulling strength.

How:

Dead hang feet on a box, dead hang, dead hang shoulders active with hollow body hold or more dynamic variants such as pull ups or skinning the cat.

Hold:

Guard against falls, develop a keen awareness of body line and develop strength and rigidity from head to toe. Develop your chest, arms and pushing strength.

I would also argue that you help make yourself more robust against falls if you work on your hold strength.

How:

Press up, Beast, Plank, pick your hold/ hold progression, push up, lizard crawl, plyometric push up, the list goes on.

Knee bend:

Develop strength from head to toe, improve your lifting mechanics, and maintain a healthy, robust lower body. I’ve picked a weighted variation as this will be the most easily accessible variant for most people that helps nourish, muscles and bone density and enhance joint robustness. 

How:

Squat, lunge, Turkish get up, body weight with weights there a lot of options but probably the easiest to access will be a goblet lunge or goblet squat.

How often?

The HHK structure can be cycled in a variety of nuanced ways. 

For example:

Say you wish to train 5 days a week and your focus is on strength maintenance (this template is designed with an above average skill base and fitness level in mind but it’s only a template and is just highlighting how this simple system can be scaled) 

MonTuesWedThursFri Sat Sun
IntenseRecoveryIntense RestRecoveryIntense Rest
Hang 
Pull ups
5 x 5
Hold
Gymnastic Ring Push ups5 x5
Knee Bend
Goblet Squats
5 x 5
Hang
Dead hang feet on a box 20 sec x 4 
Hold Press up static Hold
20 sec x 4
Knee Bend
Turkish get up 2 per side
Hang 
Chin ups
5 x 5
Hold Gymnastic Ring Push ups
5 x5
Knee Bend
Goblet Lunges
3 per leg x 5
 Hang
Dead hang feet on a box
20 sec x 4 
Hold
Press up static Hold: 20 sec x 4
Knee Bend
Turkish get up2 per side
Hang
 Pull ups
5 x 5
Hold
Gymnastic Ring Push ups
5 x5
Knee Bend Goblet Squats
5 x 5
 

Well what started off as simple certainly has a lot of caveats but overall, I hope you won’t find this plan to confrontational or offensive? I did not write this blog with an avid and voracious mover in mind, it’s more for someone who is very busy but values movement and maybe just needs something simple and scalable to tide them over both in the short or long term.

Yours thoughts and own simple program variants would be most welcome.

Best wishes

David