A protocol for the brave or the busy.

Short little post today with some wisdom from yesteryear.

Why brave of busy you ask?

Well if you are brave you will trust in the process and if you’re busy then it may be a good option for you.

Firstly you will train once every 5 days (scary thought, such little training, you could say every 3-5 days if it really panics you).

Second you will pick two movements for Strength (Deadlift & Press would be good), then you will pick two movements for Volume (Squatting & Pulling are ideal) and finally you will pick one loaded carry or sprinting related exercise to be done for density (time).

An example session:

A1 – Deadlift 5-4-3-2-1-5
A2 – Press 5-3-2-5-3-2
B1 – Squat 4-6×6-12
B2 – Pull Up 4-6x AMRAP
C1 – Farmers Walk x10min total distance

A classic little thought process from the olden days.

You don’t need to follow the above in regards to strength/volume etc, or the number of lifts, you might just have three movements (strength, volume, density), all you’d do well to remember is that to go heavy for strength, shift a lot of weight for volume and push your limits for the density.

Cover the full body and you’ll find that even if busy you make progress, and if you’re used to doing too much (I’m guilty of this) your body will welcome the extra rest and allow for the strength you’ve built over time to come to fruition.

Give it a go and enjoy the process,
Ross

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