Minimalist Weight Training
Pavel Tsatsouline:
Kettlebell swing
Kettlebell overhead press
Personal experience: While it's difficult to gain strength on this program, it's a good way to maintain the strength you brought to the Academy. The swing is a splendid anaerobic exercise, and that may be very helpful.
Dan John:
Barbell deadlift
Barbell overhead press
Farmer's Walk
Personal experience: I've gained strength on this, and use it without reservation when time is short. John's expected strength standards are: dead @ bodyweight; farmer's walk @ half-bodyweight per hand. No expected strength standard for the overhead press was indicated in my notes. As a personal note, for a complete-er program I add pullups. John's expected number of pullups is 5. Fifteen is a game-changer, he says.