Tag Archives: program
Not going to lie, I just smashed out a wall of text for a post elsewhere.
As such I am going to keep this one nice and short.
If you want to read the wall of text then head over to Gains Central 🤗
Below you’ll find one of my favourite lifts for getting in a solid session in less than 20min.
To be fair CrossFit paired it with pull ups and called their monstrosity Fran.
Thrusters – 95lbs
Do it as fast as possible, lay down, die.
^^ When this was created it was based on the principle of 21 was the max amount of reps achieved (momentary muscle failure), then 15 was next, then 9 and so on.
These days people can hammer through Fran with little issue.
Anyway, enough about Fran, let’s talk about thrusters.
A front squat followed by a press.
This is a movement that hits pretty much everything.
Give me 20min and I can use this lift and nail myself with it.
Here are 5 options for a 20min thruster session (this includes the warm up).
1 – Rep Ladder OMEM
Say you load the bar with BW, do one thruster on the first minute, the two on the second, three on the third and so on, until you do twenty at the end.
If you miss the reps on a minute then take the next one as rest and start over with the number you failed on.
2 – Weight Ramp
Star tog off with the bar and then add 5-10kg, or whatever every set and go as high as you possible can.
If you miss set (do 3-5 reps per set), drop the load by 25% and start over from here adding weight as before.
3 – 30/30
Pick a load (you can increase it as you go if you wish, I like BW for this).
Do 30 seconds of thrusters, then rest for 30 seconds.
Repeat until 20min is up.
4 – Breathing Thrusters
You will pick a load, start off light.
Each set will be 20 reps broken down like this:
10 reps then stand and hold the weight, 5 deep breathes, 5 more reps, 10 deep breathes, last 5 reps, then drop the bar, add load and repeat for the remainder of the 20min.
5 – Time drops
Pick a load and do the following.
5min of continuous thrusters, then 3min rest.
4min of continuous thrusters, then 2min rest.
3min of continuous thrusters, then 1min rest.
2min of continuous thrusters, then lay down & die.
There you have it, a one movement wonder.
You don’t have to use thrusters, you can sue plenty of over movements, however there is something about this particular spawn of satan that hold a special place in my heart.
Much like sitting outside a coffee shop in the summer with a friend and laughing at elderly people who can’t parallel park with no remorse of hesitation, ah, good times.
Yep, I’m going to hell, meh, it happens.
I came across this article while browsing through the inter webs for knowledge and it’s too good not to share.
Christian Thibaudeau is one of my favourite and his knowledge is phenomenal, you’ll enjoy this read.
I will certainly be giving this a go as I am currently short on time in my own training.
The introduction and more frequent use of ‘back off sets’ has become quite popular of late.
You’ll find you can use them to determine suitable loading for your next session, increase total TUT and even help you maintain your progress if you find your gym training time has been chopped down due to life getting in the way.
In the past this has happened several times and as such a way and to be found to get in some quality work, here is an option for you, it will take anywhere from 20-30min tops, try not to spend longer than 30min (especially if your time is limited), just focus on hard work.
This protocol will:
– Provide suitable mechanical tension for strength
– Generate metabolic stress for adaptation
– Create muscle damage for new growth
All you need to do is follow the guidelines and put in all your effort, eat the calories required for your goal (I’ve written about this previously), sleep and stay focused.
Let’s get down o the details.
– Use compound movements (Squat, DL, Press, Chin, Row, etc)
– 1 or 2 per workout (A1/A2 pairing)
– Ramp up your weights each set, start off with 5’s and work to one heavy set, then add a little more weight for a 3, then finally a little more for 1 single. The triple/single aren’t all out efforts, only the 5, they’re just for extra neural stimulation.
– Take 70% of the top 5 and perform 1 back off set of 10-20 reps unbroken
– Rest is minimal between sets, go as soon as you feel ready
– 3 sessions per week is a good minimum to cover the full body
You will be in and out in no time at all.
This short style of workout will allow heavy enough loads to trigger a host of positive things and the back of set will further potentiate this.
If you find you’re doing all of this in 20min then use the extra 10 for some accessory movements (arms, calves etc).
The protocol above is nothing fancy, it’s devised to get maximum results out of minimum time and as such leaves no room for dilly-dallying.
Stringing exercises together one after the other with the same piece of kit if known, no rest and not putting said kit down is often known as a complex.
You can do them with dumbbells, barbells and a personal favourite, kettlebells.
Here are three short kettlebell complexes to hit the entire body and build strength, lean mass and strip fat (provided calorie requirements are also correct).
Each complex is done with 2 kettlebells.
– Push Press
Start off with one rep of each, then two, then three, aim to work up to 5 without stopping. 3-5 rounds of this will help create an impressive upper body, increase the weight of the bells by 4kg once you can do 5 rounds of 1-5 unbroken.
– Swing to Pull (pull elbows towards hips)
Reps, sets and progression as above.
– Lunge (any variation of your choice)
– Rack Tip-Toe Walk or Rack Walk
Reps, sets and progression as above.
Now this could be one workout three times per week, several smaller workouts during the day (morning, afternoon, evening) or a short 10-20min workout for each day depending on your commitments and available time to train.
This style of training is one that lends itself well to daily practice (push day, pull day, leg day, repeat works well).
These are by no means the only options, they’re just simple ones to get you started, you’ll find some great complexes in the writing of Dan John.
Give them a go.