Daily Archives: March 13, 2020

Time-Splitter

Six session set ups to optimise your time.
 
Breaking down how to set up a training day can be complex or simple, opting for the latter will save you much stress.
 
Here are my suggestions for you:
 
10-20-30
30-20-10
10-30-20
20-30-10
20-10-30
30-10-20
 
I’m aware these mean nothing yet, so try looking at them in terms of minutes and section of training.
 
Warm Up – Main – Accessory Work
 
You’ll find for some people a little more senior in their years will get a great benefit from the 30-20-10 option as the longer W/U & ramp can allow better mobilisation, injury prevention and a better overall feeling in the main session.
 
An average person can do well on 20-30-10, meaning their W/U can lead nicely into the main and a few little extras for posture etc can be thrown in at the end.
 
This simply helps you manage time well.
 
If you’re looking at different lengths of session you can use 50-75% of the numbers above, giving you 30 & 45min training sessions.
 
There’s nothing magical about 30,45 or 60min, it just makes life easier to manage, for people and also PT’s too as many fall about in a fuss not really knowing what to do or how to best use their time.
 
Thus working in a time block will potentially help stop people wasting time because if you can’t utilise what you have well then adding more time to your training by taking it out of your day from somewhere will not provide better results, it’ll just be more wasted time.
 
An example of a couple of training days:
 
Day 1 – 20-30-10
A1 – Mobility Flow – 20min
B1 – Barbell Complex – 30min
C1 – Loaded Carries & Core Work (planks) – 10min
 
Day 2 – 10-30-20
A1 – Loaded Carries & Climbs – 10min
B1 – Giant Sets x2 body parts – 30min
C1 – Postural Work – 10min
 
Day 3 – 30-10-20
A1 – Isolation/Pre-exhaust Work – 30min
B1 – CV Intervals – 10min
C1 – Stretching & Trigger-point Work – 20min
 
I’m sure you get the idea.
 
Tracking your total amount of work achieved in the time you’re working will be a great way to see if you’re legitimately progressing either via total volume accumulation of reps or increased average intensity (load, watts, etc).
 
You should investigate this thoroughly.
 
Enjoy,
Ross

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