The Rule of Thirds Framework
Balance exercise selection
The Rule of Thirds Framework is a structured approach to exercise selection, dividing movements into vertical, horizontal, and lateral rotary categories. This framework aims to balance exercise selection to maximize recoverable volume and minimize fatigue. By allocating a third of exercises to each category, individuals can optimize their workout routine and improve overall fitness.
- Balance exercise selection to avoid overtraining
- Divide movements into vertical, horizontal, and lateral rotary categories
- Allocate a third of exercises to each category
- Identify Vertical MovementsSelect exercises that work multiple muscle groups, such as squats, deadlifts, and lunges.Pro tipFocus on compound exercises that target multiple muscle groupsWarningAvoid overdoing vertical movements, as they can be taxing on the body
- Identify Horizontal MovementsSelect exercises that target the glutes, such as hip thrusts, glute bridges, and back extensions.Pro tipIncorporate horizontal movements to target the glutes and minimize fatigueWarningBe cautious not to overdo horizontal movements, as they can still be taxing
- Identify Lateral Rotary MovementsSelect exercises that target the glute medius and minimus, such as hip abductions and lateral band walks.Pro tipIncorporate lateral rotary movements to target the glute medius and minimusWarningBe mindful of proper form and technique when performing lateral rotary movements
A sample workout routine using the Rule of Thirds Framework might include 3 sets of squats, 3 sets of hip thrusts, and 3 sets of hip abductions, performed 3 times a week.
The Rule of Thirds Framework was developed by Dr. Bret Contreras, inspired by his work with strength coaches and observations of athletes' recovery patterns. He recognized the importance of balancing exercise selection to avoid overtraining and maximize results.