A great little protocol that will be good for fat loss, hypertrophy, strength endurance and fun.
I had this little training program come to me while walking last night.
This it by no means anything groundbreaking.
Keeping that in mind, I reckon it will humble a fair few if the proper effort level is given.
The basic set up –
– Pick 1-5 movements
– 5 sets total
– Each set is a 5min time block
– No Sloppy Reps
– Rest 3-5min between each set
– Train 2-3 days per week
– Enjoy for 6-12 weeks
A 5min block of time where you simply perform only one lift, sounds easy on paper, not so much in reality, especially if you don’t put down whatever it is you’re lifting.
Keeping a hold of a bar or piece of kit for 5min is quite the challenge both physically and mentally.
Of course in some instances it won’t be possible.
This is where the beauty of he above comes in to play and helps you regulate the intensity.
You don’t have to keep a hold of whatever kit you’re using or keep moving if it’s a bodyweight exercise you’ve chosen, you can stop an rest.
The main focus is on training density & work capacity.
You simply not what weight you used, how many reps you got an aim to beat that next session, simple.
I’d personally stay with the same movements for 3 week blocks, you can either repeat the same session for each of your 2-3 days or change the lifts each time, that’s up to you, just keep that the same for the suggested block.
Example 3 days –
*The warm up of the rest will be int he first 5min set, doesn’t have to be, it just saves time.
Set 1 – Kettlebell Snatch (don’t put down)
Set 2 – Farmers Walk
Set 3 – Kettlebell Push Press (don’t put down)
Set 4 – Pull Up – any variation
Set 5 – Kettlebell Double Racked Squat (don’t put down)
Set 1 – Sandbag Clean & Carry
Set 2 – Thruster BB (don’t put down)
Set 3 – BB Row
Set 4 – Kettlebell Single Arm Swing (don’t put down)
Set 5 – Press Up – any variation
Set 1 – The Bear Complex
Set 2 – Squat – any variation (don’t put down)
Set 3 – Power Snatch
Set 4 – Ring Dip
Set 5 – Power Clean
*Warm down with a good old stretch and marvel in all the good effort you put in.
^^ One thing to keep in mind with the above is there needs to be a focus on quality reps.
(Now imagine trying to do this with just one movement for all 5 sets of 5min….. Brutal)
Even though in the example I’ve said in some cases not to put the kit down, if your form is going to pot then don’t be a hero, put it down, grab some rest and try for a few more reps.
There will always be next session to try and make the full time.
Feel free to add in smaller movements as well, thing such as face pulls, reverse flies, bicep curls, skull crushers and so on.
The idea behind this little protocol is to get you focusing on achieving a decent amount of quality work.
Give it a try and let me know how you get on.