Let’s keep it simple silly!
In the Internet age, there’s no shortage of info on the Internet about the ‘best’ way to design your training program for strength, fat loss, etc. I won’t bore you with another article or ‘secret’. Instead, I wish to highlight a few points that can help you reduce your risk of getting injured.
#1 Avoid fancy stuff
Pistols (one legged squat) and jumping to reach a box, jump down are impressive feats but could damage your knees and feet (impact force).
If you can’t stabilise yourself on the floor, it’s probably not a good idea to attempt suspension type training (eg, TRX) such as the following example.
#2 Keep expectations realistic
For those into strength training and endurance sports (marathon, triathlon, etc), the positive aspect is being able to MEASURE your performance (how many reps, kilograms lifted, minutes to complete, etc).
However, you need be realistic and not obsessed about achieving personal best and personal records. For example, a performance such as in the Crossfit video below is probably unachievable for average people.
#3 Sensible program per session
We seem to have an obsession with packing as MUCH as possible into a day in the office, gym, running on the road, etc. Whether it is ‘kiasu’ attitude (afraid to lose out) or as a consumer, perceiving that you get your money’s worth (attend as many group exercise classes since you have paid for your gym membership), etc, there’s only so much the body can handle. After that it breaks down! Think knee, shoulder, elbow wear and tear! Or worse, a heart attack while running a marathon!
Prof Stuart McGill has some comments about Crossfit (Prof McGill )
You may need to rest one or more days for each day of intense physical activity. You also need some rest during your physical activity to catch your breath, etc.
While Crossfit has got a bad reputation for leading to injury, there is no denying that they do have some great ideas for improving mobility as Kevin Kula demonstrates below:
#6 Try different activities (aka cross training)
If you do predominantly strength or endurance activities, try adding or substituting with mind-body classes such as Yoga, taichi, or qigong; racket sports such as badminton, etc.
#7 Use your brain
There you go… KISS. Principle #7 reiterates the need to think rationally and not be driven by ego, emotion etc.