Stuart McGill: Biblical Training Week & Exercise Tips
The Philosophy
Like all great wisdom, the Biblical Training Week draws from ancient traditions. Just as religions have their Sabbath—a day of rest and recovery—this training philosophy builds around six days of focused work followed by complete rest. It's a system that acknowledges what the ancients knew: rest is not a luxury, but a necessity for growth and adaptation.
The Framework
The weekly schedule breaks down into three distinct focuses: two days for strength training, two for mobility work, and two for cardiovascular conditioning. The seventh day is for rest. A crucial rule: never perform the same type of training on consecutive days. This prevents the accumulation of fatigue and allows for proper recovery.
Building Strength
Strength days incorporate a blend of bodybuilding and fundamental movement patterns: squats, lifts, lunges, pushes, and pulls for strength development. The approach isn't about ego lifting—it's about strategic loading that respects your body's limitations while promoting steady progress. Each session begins with the "Big Three" exercises, which have been scientifically proven to enhance spine stability without unnecessary stress.
Movement and Mobility
Mobility work focuses on problem areas—thoracic extension, neck mobility, and hip movement patterns. The key is targeted approach, followed by full-body joint mobility. This isn't about stretching for the sake of stretching; it's about maintaining and improving functional movement patterns that serve us in daily life.
Cardiovascular Conditioning
The beauty of cardiovascular training in this system lies in its flexibility. Whether it's swimming, cycling, cross-country skiing, or even splitting wood, the focus is on challenging the heart and maintaining endurance. The key is finding activities that suit your environment and circumstances while providing genuine cardiovascular challenge.
Core Principles
Understanding core stability is crucial. Think of it like a heavy equipment operator setting stabilizers before operating the boom—your core provides the foundation for all movement. When you create proximal stability, you direct athletic power more efficiently through your extremities. This isn't just theory; it's backed by extensive research and practical application in real-world scenarios.