Bare Bones.

When it comes to training you don’t need a whole lot.
Sure, you have gyms full of machines, cable systems, and tons of other items designed to support a wide variety of movements. However, this can become a distraction… known as junk volume/exercises. Basically referring to exercises that are inherently a waste of time in respects to ones’ goal(s).

I am obviously not advocating for everyone to stop using machines and cable systems, nor am I implying that they are all a waste of time. What I’m saying is that these should be utilized in a manner of supporting your goals or limitation.
But generally speaking, and in my opinion, the majority of people and athletes should be training in a simpler way.

This “bare bones” approach requires very little equipment, but a great deal of effort in both the physical and mental aspects. Especially when first learning and progressing. You’ll need a barbell, some space, and a box; plus the optional power rack if you want to be on the fancier side.

Now let’s break it down.

Olympic lifts, along with the various types of squats, rows, deads, and presses.
Breaking these down further to help you develop a well-rounded program for that powerful body of yours:
-Clean and Snatch will build the base strength, power, speed, and movement.
-Squats will complement the Olympic lifts and build your foundation overall. Don’t forget to utilize a lunge from time to time.
-Deadlifts/RDLs will ensure a strong posterior chain.
-Overhead Presses are a solid upper body builder in size and strength (no strong overhead presser has a weak looking body… I’m just sayin)
-Bent-Over Rows are a back builder in size and strength. Building that upper and mid back in size, while strengthening the lower back.

Once you have the barbell plan set, you can add some type of jump into the mix a couple times a week. Broad jumps, vertical jumps, hurdles, depth drops, pogos and bounding, etc. You can stick to a couple and rotate after you’ve figured out the form and movement.

Then we want to incorporate a sprint and steady state type cardio. Design this however you’d like, but shoot for each type getting at least one slot every week. I’m a big fan of the Norwegian 4×4 method for the sprint aspect, but they can be done in any interval that suits you.

Okay, so we have a base plan… so what if you have the means, energy, or time for the other stuff?
That’s when we add in the body weight or loaded pull ups, dips, push ups. Along with farmer’s carries, front-loaded carriers, and over-head carriers. To fully round out this program.

And again, this is not to demonize any other training styles or equipment. I’m showing you that training doesn’t have to be complicated to be great. Nor do you need anything fancy to build an amazing physique, have top tier strength, and be explosive.

Both athletes and the average person can follow this type of blueprint to their training and achieve top notch results. There is a small learning curve, yes. But break exercises down, build some strength and confidence, and then keep pushing to progress and learn. This in itself will keep training exciting and rewarding.
So get after it.

Keep it simple. Keep it strong.