STORY
Forget Muscle Groups. Think Movements.
When I first started lifting, I fell into the trap of overcomplicating everything.
Like most, I thought strength training had to be advanced to be effective. The truth is, most of it isn’t that deep. Sure, there are times when things get nuanced, depending on the athlete, injury history, or where someone is in their season. But the core principles stay the same.
Whether you're training for aesthetics or performance, the foundation doesn't shift much. The real difference comes from how you adjust volume, intensity, and load; not from changing the movements themselves.
One quick note before we get into the six patterns. You could argue that rotation, anti-rotation, and carries aren’t essential for traditional bodybuilding or powerlifting. That’s valid. You can get away with a more rigid program. Still, I’d recommend including them if you're training for function, movement quality, or anything performance-driven.
"The body is preserved by movement, just as the mind is preserved by study."
MOVEMENT PATTERNS
These six patterns form the foundation of athletic strength.
Every program, no matter how advanced, should be built from them.
Squat (Bilateral & Unilateral)
Develops force through the lower body. Drives sprint speed, takedown power, and vertical force.
Examples: Front squat, safety bar split squat, goblet box squat, etc.
Hinge
The engine of hip extension. Crucial for explosive movement, posterior chain strength, and injury resilience.
Examples: Trap bar deadlift, RDL, banded good morning, etc.
Push (Horizontal & Vertical)
Upper body strength for control, framing, and striking mechanics.
Examples: Landmine press, push-up variations, incline DB bench, etc.
Pull (Horizontal & Vertical)
Balance, scapular control, and grip development. Transfers directly to clinch, grappling, and posture under fatigue.
Examples: Weighted chin-ups, rows, inverted TRX pulls, etc.
Carry
Core stability, coordination, and load management under dynamic tension. A combat athlete essential.
Examples: Farmer’s carry, front rack carry, suitcase carry, etc.
Rotate / Anti-Rotate
Where real transfer happens. The spine and core must resist and create force. You can’t skip this.
Examples: Landmine rotation, Pallof press, med ball rotational tosses, etc.
Bottom Line:
Most athletes don’t need more exercises. They need a better framework.
Build your programs around patterns, not parts. Everything else is secondary.
Thanks for reading this week’s edition of Unmasked by The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
MINDSET
The strongest athletes aren't chasing variety. They're mastering the fundamentals. You don’t need 30 different exercises. You need a stronger commitment to the right ones.
Stick to the main movements. Load them with intent. Progress them consistently. Let everything else; speed, endurance, and skill. Build off that base.
And remember, sport-specific ability comes from practicing your sport. Lifting won’t make you a better fighter or grappler on its own. Strength and conditioning is there to support your performance by making you faster, stronger, and more durable.
Precision over complexity. Mastery over novelty. That’s how real progress is built.
