Do you want to be ready for anything? Do you want to be ready to push one more ridge when you see that bull of a lifetime? Do you want to be ready to keep up with your kids? Or do you want to be ready to save your own life or be ready to help a friend in an emergency?
Then you want to make sure in addition to mastering the fundamentals that you also add some unconventional training movements to your routine. Spend some time at least once per week dedicated to focusing on asymmetrical or full body movements that challenge you mentally and physically, here are a few everyone should know:
The Asymmetrical High/Low Farmer Carry
Movement in the real world is not symmetrical, so don't train with perfectly balanced barbells all the time. This farmer carry variation challenges your transverse plane and stabilization in a way never possible with a squat. For an extra challenge after you master this movement add a walking lunge for a real treat.
The Reverse Lunge and Press
Nearly all real world scenarios are going to require your upper body to work at the same time as your lower body. This requires coordination and your heart needs to pump blood north and south. The reverse lunge and press will build a big heart, boulder shoulders, and incredibly strong legs all at the same time. After you master this movement add an extra challenge by making it asymmetrical, pressing just on heavy dumbbell each lunge.
Weighted Bulgarian Squat
Arguably one of the best exercises you can do to develop strong quads and hip flexors for the mountains. The Bulgarian is a single leg movement so it can correct some muscle imbalances you are seeing in your squat. Plus you are getting added grip strength, balance and stabilization from holding the heavy dumbbells. Make sure you try both variations, standing straight up and also hinging forward to target both the posterior and anterior chain in the legs.
Pull-ups and Weighted Pull-ups
There are few movements as tried and true as the pull-up for true physical preparedness, upper body strength and being ready for anything. MTNTOUGH pull-ups have no kipping, so make sure you aren't swinging and keep the movement strict. Once you master this movement add some weight and lower the reps for an extra challenge.