Before we get into detail let me say that this level is optional. Working to achieve a balanced foundation is key to wellbeing and for some maybe all they need or desire. Many people strive for more and this is where the ‘more’ starts to take shape. Ideally you will embark on a journey incorporating all three elements above. This is not to say that each will be balanced in terms or effort or desire.
For someone who enjoys gaining strength, specialisation in heavy lifting will be paramount but would also do one interval training session per week for balance. Along with targeted mobility moves to aid heavy lifting and to allow the body to stay in good shape and counterbalance some of the the strains heavy lifting will put on the body.