Training Methodology & Corresponding Home Gym

I was inspired to post this based on a Reddit thread initiated by a Powerlifter asking why Crossfit?  The second motivation was a Home Gym Community Thread asking what is next on your purchase list.  The Top (5) items were:

• Hack Squat/Leg Press
• Functional Trainer
• Leg Curl/Leg Extension
• Lat Pulldown/Low Row
• Glute Ham Developer/Reverse Hyper

The following list are types of athletes (but blur the line into training methodologies/programming)

• Bodybuilders - Majority of fitness enthusiasts who want to look better
• Functional Fitness - Popularized by CrossFit that preaches constantly varied functional movements performed at high intensity (shameless stealing from gymnastics, powerlifting, weightlifting, strongman and endurance athletes)
• Powerlifters - Competitive sport featuring Squat, Bench Press and Deadlift
• Weightlifters - Competitive sport featuring Snatch and Clean & Jerk
• Gymnasts - Competitive sport featuring floor, beam, uneven bars, vault, pommel horse, still rings, parallel bars
• Strongman - Competitive sport featuring squatting, deadlifting, clean and press, loading, carrying and pulling
• Highland Games - Competitive sport featuring stone put, weight for height, caber toss, hammer throw, throw for distance
• Endurance Athletes - Rowers, Runners, Cyclists, Swimmers, Multisport Athletes
• Individual/Team Sports - Football, Basketball, Tennis, etc.

I would argue health and longevity are best improved by some amount of resistance training and some amount of movement that elevates heart rate for moderate time domains.

I would further argue that everyone from bodybuilders to sport specific athletes need the same combination, but the art is in the programming as a Powerlifter should train differently than a Weightlifter, but both would benefit from resistance training and heart rate elevation.

The corresponding home gym is where this gets interesting.  

• Bodybuilders typically train with plate loaded machines to train with heavy weights safely and to isolate muscle groups.
• Functional Fitness train with a little bit of everything
• Powerlifters train with barbells, plates, dumbbells and often benefit from reverse hyper, glute ham developer and conjugate tools such as bands and chains
• Weightlifters train with barbells, plates dumbbells and you will often see squat stands and jerk blocks in weightlifting facilities
• Gymnasts will typically train in a dedicated facility, but may have scaled down equipment at home
• Strongman need the most stuff with yokes, atlas stones, logs, farmers carry handles, ropes and sleds taking up a considerable amount of space
• Highland Games athletes can fit stones, weights and hammers in a crate, but will need a truck for the caber
• Endurance athletes need a boat, running shoes, bicycle, pool/lake to row, run, bike and swim respectively.
• Sports will need access to equipment and field of play

No equipment programming is everywhere.  One can do perform calisthenics and walk to achieve tremendous fitness.

First tier additions for resistance could include one or two pairs of dumbbells.  35# is a good weight for me.

As I enjoy powerlifting, I want a squat rack, barbell and plates.

Past that everything is tailored to the individual athlete and I have a smattering of functional fitness goodies, gymnastics rings and pull-up bar, atlas stones and farmers carry handles, as well as a rower, running shoes and a bicycle.

Getting back to the top five wanted items, leg press/hack squat would benefit body builders and powerlifters who want strength without worrying about form and mechanics.  Functional trainers can simulate a variety of muscle isolation exercises.  Leg curl/leg extension are isolation movements and more for bodybuilders as is the lat pulldown/low row.  Posterior chain tools such as Reverse Hyper or Glute Ham Developer is used by a broad swath of sport specific athletes, powerlifters, weightlifters and Crossfitters as a means of prehab, rehab and general posterior care health.