Once again we will be calling upon our friend the dice.
Instead of training 2-3 days per week though you’ll be training everyday, or if you want to also leave that to fate you can flip a coin to see if you’re training, then go to the dice to find out what you’re doing.
Here is how your training would work.
You’ll be doing one these movement parings:
– Push & Hinge
– Squat & Pull
– Loaded Carry & Sprinting
^^ You can do them in this sequence, meaning they repeat every 4th day, or you can choose to do only one pairing, it’s entirely up to you.
The exercise choice is up to you.
Next you will roll the pair of die, the number you see is the reps you’re doing, so 2-12 and in the case of the carry/sprint it means 20-120m.
Next up you will roll the pair three times, this will give you the time limit you’re training for, so 6-36min (this includes your warm up because you’ll be ramping/waving the loads/effort each set).
Once you’ve gotten your reps and your time limit you train.
The aim of this is to improve density/work capacity.
Give me a second I will roll the dice and see what I get for three days of training, I will pick movements too.
Day 1 – Deadlift & Floor Press: 4reps, 27min
Day 2 – (clean) Front Squat & Bent Over Row: 7reps, 13min
Day 3 – Bear Hug Carry & Sprint: 80m, 24min
Not a bad little rep/time count.
Th difficult thing with the above would be for the times you get a session lasting 10min or under, it would get it to the heads of most people as they’d feel their training wasn’t one enough.
Now this might be true, however it would give you focus in the time you had.
Too many people mess about and waste time and this eliminates this issue entirely, the only hard part will be picking the movements you wish to work on.
“It is vain to do more with what can be done with less.”