Enter the Matrix: A Simple Way to Organize Training and Nutrition

Sorry nerds folks, this has nothing to do with Keanu Reeves or taking the red pill. It's just another system you can use to get more out of training and nutrition in less time.

Consider the average working professional/parent/superhero for a minute. Most of these individuals are highly motivated, goal oriented, and hard working, but they struggle maintaining consistency in their training and nutrition. They simply need some structure in their lives to stay on track.

So enter the matrix, and I'll show you how deep the rabbit hole goes...

What is a Matrix?

In the mathematical sense, a matrix is a rectangular array of quantities or expressions in rows and columns treated as a single entity and manipulated according to rules. (Thank you Wikipedia)

If you paid as much attention in calculus as much as I did, this means absolutely nothing to you.

Basically, a matrix is a super geeky (albeit effective) way to concisely organize information and use it more efficiently.

Nerdy, efficient, yep that's how I like to party.

Luckily for us, our matrix will be nowhere near as complex as ones used in the mathematical sense. We can use matrices to organize our training and nutrition. Here's an example:

Sets & Reps	Push	Pull	Conditioning
Strength: 5x3,3x5,5x5,8x3,6x2, 5x1	Bench	Deadlift	Kb Swing
	SSB Squat	Pull Up	Sled Push/Pull
	Front Squat	Chest Supported Row	Sprints
	Box Squat	Lat Pd	Burpees
Fat Loss/Hypertrophy: NOT TO BE USED WITH OLYMPIC LIFTS 3x8,4x10,5x10	OH Squat	Seated Row	Med Ball Slam
	Back Squat	Hang Clean	Battle Ropes
	OH Press	Power Clean	Erg (concept 2 rower)
	Incline Bench	Inverted Row	Thrusters
Conditioning: (Work:Rest) 30:30x10 40:20x10 20:40x10 30:60x6	Floor Press	Bent Over Row	Finisher
	Push Up	Deficit Deadlift	Anything for high reps
	Dips	Trap Bar Deadlift	Jump Rope
	DB Press	Sumo Deadlift
	Push Press	1 Arm DB Row

Your basic training matrix will consist of just a few columns. You can use excel, or just draw it on a whiteboard or piece of paper. Each column will be used to categorize the type of movement performed. Technically, any movement can be categorized as a push or a pull, this allows for more simplicity.

Simply pick one movement from each column to perform during your training session. Choose set and rep schemes based on your goals. For example, in a strength session I might choose 8x3 for back squats, 4x10 for chin ups, and 40:20 on the erg performed as straight sets.

This is just a quick example I whipped up in a few minutes. You can design your own to include whatever movements you prefer to use. Add or remove columns as you see fit. I am a bit of a minimalist, so I prefer to keep mine to three columns. Things are simpler that way.

Admittedly, this is a little too random for me so I prefer to use the Matrix for conditioning purposes only. With that being said, this is an easy way for the general fitness enthusiast to create some much needed structure while providing some variety in one's programming. In the above Matrix alone there are over 1800 possibilities! Just make sure to keep a training log to track progress.

Matrices can also be useful for nutrition. A useful one I came across is Robb Wolf's Paleo Food Matrix. Regardless of what you choose to include in yours, the principles remain the same.

Now it's your turn. Create your Matrix and put it on your fridge, hang in up in your garage, or toss it in your gym bag so you have an easy reference that can save you some much needed time.

Questions? Comments? Leave your feedback in the comments section!