Dynamic Intelligence - The Dynamic Intelligence Training Wheel

The Dynamic Intelligence Training Wheel

After introducing the Fitness Bank concept, we answered why we need to train. With the Goldilocks Training Zone concept, we have a sense of how much load to apply. The remaining question is straightforward: what exactly should we train? What kind of exercise should we do?
This section focuses on answering that question. It introduces a simple mental model for selecting exercises. Many people train without a clear framework — focusing on a single type of activity or following social media trends without understanding them. Over time, this often leads to imbalance or inconsistency. To assist, the aim here is to provide a practical way to make training decisions. With the proper structure, it becomes simpler to establish a routine that is both effective and sustainable — one that enables you to make steady deposits into your fitness bank over time.
Before introducing the mental model for selecting exercises, one principle comes first: the best exercise is the one you will actually do, and do consistently. Consistency matters more than intensity or perfection. A simple routine done regularly will always outperform an ideal plan that is followed for a week and then abandoned. Rather than searching for the perfect program, it is more useful to ask a practical question: what kind of exercise or routine can I realistically do three to four times a week for the next eight weeks? The answer to that question should guide your choice far more than any theoretical “optimal” plan.
Another way to understand the “best exercise is what you will do” idea is through the concept of resistance. The aim is to find a low-resistance route—something that naturally fits into your life, fits with your schedule, doesn’t cause too much mental stress, and can be repeated easily. This is what enables training to build up over time. Small, steady efforts add up to real progress, while occasional bursts of intense but irregular activity rarely make a big difference. With this approach in mind, we can now look at how to create a training system that is not only consistent but also balanced and comprehensive.
Let’s break physical training into four dementions: cardio, strength, mobility, and power. These are chosen because they represent distinct and non-overlapping capabilities. Cardio reflects the body’s ability to sustain effort over time—its endurance. Strength refers to the ability to generate force, whether that is lifting weights or producing torque through movement. Mobility represents the range and quality of motion, how fluidly and freely the body can move through different positions. Power, on the other hand, captures how much output the body can produce within a short period of time—it is about speed and explosiveness.
Together, these four dimensions provide a way to describe physical capability. They capture how the body produces energy, generates force, moves through space, and reacts quickly when needed. While there are other ways to describe fitness—such as coordination, balance, or agility—these are often combinations or expressions of the same underlying capacities. By focusing on these four dimensions, we can build a simple yet complete framework for understanding and structuring training.
With these four dimensions, we can visualise any training as a dot on the map. Imagine a diagram where the top represents cardio, the left represents mobility, the right represents strength, and the bottom represents power. Each axis represents a “pure” form of training, and every exercise can be placed somewhere within this space. For example, steady running is largely cardio, so it sits near the top of the diagram. Heavy squatting is primarily strength with some element of power, so it appears on the right side, slightly toward the bottom. Yoga is mainly mobility with a small amount of strength or control, so it sits toward the left. Short sprints or high-intensity intervals emphasise explosive output, placing them toward the bottom in the power dimension.
In practice, very few exercises sit exactly on a single axis. Most fall somewhere between dimensions. Swimming, for example, combines cardio and mobility. Olympic lifts combine strength and power. Even something as straightforward as running is not purely cardio, as it also involves joint movement and coordination across a range of motion. This means that rather than thinking in categories, it is more useful to think in positions—each exercise occupies a point on this map depending on how much it develops each dimension.
Some activities sit closer to the centre, which we can think of as a balanced zone. These exercises engage multiple dimensions at once rather than just one. For example, a continuous bodyweight flow—moving through squats, push-ups, crawling, and transitions—naturally combines cardio, strength, mobility, and a degree of power. Many sports also fall into this category. In soccer, for instance, players continuously switch between running, accelerating, changing direction, and applying force, requiring a blend of all four dementions. This is why such activities appear near the centre of the diagram. Every exercise has a position on the map, and understanding that position helps us make better decisions about how to structure our training.
With this mental model in place, it becomes easier to understand how to choose and combine exercises. The core idea is to balance your training across the system while staying within the recovery budget. Most exercises are naturally biased toward one or two dimensions, and no single exercise fully develops all four. This means that when you select a primary activity—especially one you enjoy and can do consistently—it is useful to complement it with movements that sit on the opposite side of the wheel.
For example, if yoga becomes your main form of exercise because it is something you will actually stick with, it largely sits on the mobility side of the map. To create balance, you can add small amounts of training from other dimensions: some strength work on the opposite side, such as basic resistance exercises; some cardio, such as running or brisk walking; and occasional power-focused movements, such as short sprints or light explosive drills. The goal is not to build a complex program, but to gently expand coverage so that over time, all areas of the wheel are touched.
One way to build a balanced training system is to pick exercises on the opposite side of the wheel. This means if your training is heavily concentrated in one area, look to balance it with something on the other side. At the same time, try to avoid stacking similar exercises that reinforce the same dimension. For instance, combining multiple strength-dominant activities—such as weightlifting, powerlifting, and strongman training—may develop force production but leave other capacities underdeveloped (think about the big-muscle dude who cannot touch their hands behind their back). Similarly, doing only cardio-based activities like running, cycling, and swimming can build endurance while neglecting strength and power.
Another way to build a balanced training system is to choose activities that sit closer to the centre of the training wheel. Instead of combining multiple specialised exercises on the outer circle of the wheel, you can rely on exercises that already integrate 4 dimensions, which are in the middle of the wheel. When an activity naturally includes cardio, strength, mobility, and power, it reduces the need to add more exercises. In other words, if your primary exercise already covers most of the wheel, your program can remain simple.
An example of using a single exercise to cover all training dimensions is playing sports like soccer. Soccer inherently combines all four dimensions. It requires mobility, as you move through a wide range of positions while changing direction. It is cardio, as games are sustained over a long period and keep your heart rate elevated. It develops power through repeated short sprints and explosive movements, and it also requires strength to accelerate, jump, and compete for the ball. Because of this combination, soccer naturally sits close to the centre of the training wheel. If you are consistently engaging in this type of activity, you are already covering most of the key dimensions.
We can now combine the dynamic training wheel idea with the Goldilocks training zone concept. The training wheel helps determine what to include in your program, while the Goldilocks concept guides sustainability. A good training system covers the wheel while staying within recovery capacity. This means creating a program that includes cardio, strength, mobility, and power over time, but in a way that fits your lifestyle and energy levels. More variety often means less volume per activity, and higher intensity usually requires fewer total sessions. The aim is not to do everything at once, but to distribute your training wisely so it can be sustained in the long run.
To conclude the dynamic training wheel section, simply remember to start with what you will do consistently, then build balance across the four dementions.

动态智能训练轮模型

在介绍了“健身银行”（Fitness Bank）概念之后，我们回答了为什么要训练；通过“黄金训练区”（Goldilocks Training Zone）概念，我们也大致知道了应该施加多大的训练负荷。剩下的问题就变得很直接：我们究竟应该训练什么？应该做哪些类型的运动？

本节将聚焦于回答这个问题。它引入了一个简单的思维模型，用于选择训练内容。很多人训练时缺乏清晰的框架——要么只专注于单一类型的活动，要么盲目跟随社交媒体上的潮流而不理解其本质。长期来看，这往往会导致训练的不平衡或难以持续。为此，本节的目标是提供一种实用的方法，帮助你做出训练决策。有了合适的结构，就更容易建立一个既有效又可持续的训练习惯——一个能够让你持续向“健身银行”存入收益的系统。

在介绍这个选择训练的思维模型之前，有一个原则需要先明确：最好的运动，是你真正会去做、并且能够持续去做的运动。相比强度或完美程度，一致性更重要。一个简单但长期坚持的训练，永远优于一个理想但只坚持一周就放弃的计划。与其寻找所谓的“完美方案”，不如问一个更现实的问题：在接下来的八周里，我能否每周稳定进行三到四次的训练？答案应该比任何理论上的“最优方案”更能指导你的选择。

理解“最好的运动是你会去做的运动”，也可以通过“阻力”的概念来解释。目标是找到一条低阻力路径——它能够自然融入你的生活，符合你的时间安排，不会带来过多心理压力，并且容易重复执行。这正是让训练能够长期积累的关键。微小而稳定的努力会带来真实的进步，而偶尔高强度但不规律的爆发通常很难产生显著效果。在这个思路之下，我们可以进一步思考如何建立一个既稳定又均衡、全面的训练体系。

我们可以将身体训练拆分为四个维度：心肺（cardio）、力量（strength）、活动度（mobility）和爆发力（power）。之所以选择这四个维度，是因为它们分别代表了彼此独立且不重叠的能力。心肺能力反映身体在一段时间内持续输出的能力——也就是耐力；力量指的是产生力的能力，无论是举重还是通过动作产生扭矩；活动度代表动作范围和质量，即身体在不同姿态之间移动的流畅性和自由度；而爆发力则描述身体在短时间内产生输出的能力——强调速度与爆发。

这四个维度共同构成了描述身体能力的一个框架。它们涵盖了身体如何产生能量、如何施加力量、如何在空间中移动，以及在需要时如何快速反应。虽然我们也可以用协调性、平衡性或敏捷性来描述体能，但这些往往是上述基础能力的组合或表现形式。通过聚焦这四个维度，我们可以建立一个既简单又完整的训练理解与结构框架。

有了这四个维度，我们可以将任何训练在一个图中表示为一个点。想象一个图表：上方代表心肺，左侧代表活动度，右侧代表力量，下方代表爆发力。每一条轴线都代表一种“纯粹”的训练形式，而每一种运动都可以在这个空间中找到自己的位置。例如，稳定的跑步主要属于心肺，因此位于图的上方；大重量深蹲主要属于力量，同时带有一定爆发力，因此位于右侧并略向下；瑜伽主要是活动度，同时带有少量力量或控制，因此靠近左侧；短跑或高强度间歇训练强调爆发输出，因此位于下方的爆发力区域。

在实际中，很少有运动完全落在单一维度上。大多数运动都处于多个维度之间。例如，游泳结合了心肺与活动度；奥林匹克举重结合了力量与爆发力。即使是看似简单的跑步，也不仅仅是心肺，还涉及关节运动与动作协调。因此，与其用分类来思考，不如用“位置”来思考——每个运动都在这个图中占据一个点，取决于它对各个维度的贡献程度。

有些活动更接近图的中心，可以理解为“均衡区”。这些训练同时涉及多个维度，而不仅仅是单一维度。例如，一套连续的自身体重训练流程——包括深蹲、俯卧撑、爬行以及动作转换——会自然地结合心肺、力量、活动度以及一定程度的爆发力。许多运动项目也属于这一类。例如足球，运动员需要不断在跑动、加速、变向和发力之间切换，因此需要四个维度的综合能力。这也是为什么这些活动在图中更接近中心。每一种运动都有其在图中的位置，而理解这个位置可以帮助我们更好地设计训练。

有了这个思维模型，我们就更容易理解如何选择和组合训练。核心理念是：在保持恢复能力范围内的前提下，让训练在整体上达到平衡。大多数运动天然偏向一到两个维度，没有任何一种运动可以完全覆盖全部四个维度。因此，当你选择了一项主要训练（尤其是一项你喜欢且能坚持的活动）时，可以用位于“对侧”的训练来进行补充。

例如，如果你选择瑜伽作为主要训练方式，因为它是你可以长期坚持的活动，那么它主要位于活动度这一侧。为了达到平衡，你可以适当加入其他维度的训练：加入一些对侧的力量训练，例如基础抗阻训练；加入一些心肺训练，例如跑步或快走；以及偶尔加入一些爆发力训练，例如短距离冲刺或轻量爆发练习。目标不是建立一个复杂的训练体系，而是逐步扩展覆盖范围，让训练在长期中触及整个训练轮模型。

构建均衡训练体系的一种方法，是选择位于“对侧”的运动。这意味着，当你的训练高度集中在某一维度时，可以用对侧的训练来进行平衡。同时，也要避免叠加过多相似的训练强化同一维度。例如，将多种以力量为主的训练（如健美、力量举、强人训练）叠加在一起，虽然可以提升力量输出，但可能导致其他能力的发展不足（比如那些肌肉很大却无法把双手在背后合拢的人）。同样，如果只进行跑步、骑行、游泳等心肺类训练，虽然可以提升耐力，但会忽视力量和爆发力的发展。

另一种构建均衡训练体系的方法，是选择更接近训练轮模型中心的活动。与其组合多个位于外圈的专项训练，不如选择那些本身就整合了四个维度的运动。当一项活动天然包含心肺、力量、活动度和爆发力时，就减少了额外补充训练的需求。换句话说，如果你的主要训练已经覆盖了大部分训练轮模型，那么你的训练计划可以保持简单。

一个通过单一运动覆盖所有训练维度的例子是足球。足球天然融合了四个维度。它需要良好的活动度，因为你需要在不同姿态中不断移动和变向；它具有心肺要求，因为比赛持续时间较长，心率持续较高；它通过反复的短距离冲刺和爆发动作发展爆发力；同时也需要力量来完成加速、跳跃和对抗。因此，足球自然位于训练轮模型的中心区域。如果你能够持续参与这类活动，你已经覆盖了大部分关键维度。

现在，我们可以将“动态智能训练轮模型”的概念与“黄金训练区”的概念结合起来。训练轮模型帮助我们决定“练什么”，而黄金训练区则帮助我们控制“练多少”。一个好的训练体系，既能覆盖整个训练轮模型，又能控制在恢复能力范围之内。这意味着，在时间维度上涵盖心肺、力量、活动度和爆发力，同时又符合你的生活方式与精力水平。训练种类越多，每项的训练量通常越少；强度越高，总训练次数通常需要减少。目标不是一次做完所有事情，而是合理分配训练，使其能够长期持续。

总结“动态智能训练轮模型”这一部分：从你能够持续做的训练开始，然后在四个维度上逐步建立平衡。