I am not content with just strength and mass. I want to feel like I could do a good job in any physical task, whether that be deadlifting, running 10 miles, swimming, jumping over stuff, playing tennis, doing handstands, sprinting 100 meters, executing complex physical sequences under stress, looking good nekkid, etc
So, what can I do to make this a reality? I am already doing strength/mass training and endurance cardio with bike. How to make a schedule for all-round fitness? How to set goals for it?
Time is not really an issue, only motivation is. So, training routines have to be moderately fun.
I used Crossfit as a scaffold, since it’s the only philosophy that I know of that espouses total all-round fitness (maybe Decathlon does too?). Anyway, Crossfit’s modalities and my attempt at programming/goalsetting:
Cardiovascular/respiratory endurance - training: running, swimming, cycling. Goals: X meters for time, X tempo for time, X meters regardless of time/tempo.
Stamina - training: I am guessing they mean strength endurance, so weight training complexes (with KB, for instance) as well as bodyweight complexes (ie burpees) for time or reps. Goals: X weight for Y time or Z reps.
Strength - training: powerlifting training, oly training. Goals: X weight for 1 rep in the various lifts.
Flexibility - training: various types of stretching, soft tissue work. - Goals: no idea, maybe ability to do splits or somesuch? How to quantify?
Power - training: plyometrics, oly lifting, maybe sparring. Goals: X inches vertical jump and similar, Y amount of weight in oly lifts.
Speed - training: sprints. Goals: X time for sprints.
Agility - training: hmm, maybe various agility drills like changing direction and stuff like that. Goals: no idea.
Balance - training: no idea. Gymnastics stuff? Indo boards? Goals: no idea.
Coordination - training: no idea. Juggling? Goals: no idea.
Accuracy - training: no idea. Maybe precision pistol or IPSC? Goals: no idea.
Psychology (added this myself) - training: visualizations and other personal development techniques, meditation, nootropic drugs, chess, certain computer games, doing challenging events like Triathlon, martial arts, yoga, stuff like that. Goals: no idea, become more of an organized and quick-thinking bad-ass I suppose
Martial arts probably fit in with all of these modalities, except for maybe max strength.
Your input? What are good modalities? What is good training? How to set goals? What are some concrete numbers for intermediately elite status (ie somewhere between amateur sports player and Olympian)?