Tag Archives: time saver

A little time

You might that guessed I’m in quite the pensive mood of late.
 
Today I shall break with that trend and give you something you can use in the gym 🤗
 
It’s called ’25-35-45′
 
This is the length of time you will spend training in minutes.
 
You will cycle through them each session.
 
Why?
 
Because it will stop you faffing about.
 
You might be thinking that you can’t get anything done in 25min.
 
Well you can, in fact you can get quite a lot done however it relies on you pulling your finger out and being productive.
 
The cycling of session time will get you out of the mindset of –
 
“I need to train to feel tired/worked/like you did something”
 
Instead it will get you in the realms of –
 
“What can I do that is productive and not a waste of time?”
 
There might be some trial and error while you find the flow of it all, however once you do you will find that it’s not about the amount of time you spend in the gym, oh no.
 
It’s about the amount of effort, the quality of work and having a purpose that makes all the difference.
 
Don’t believe me?
 
Try to do 10 Thrusters & 5 Pull Ups without rest for 25min solid (wave loads as needed) and tell me you’ve not achieved something notable.
 
Here are a couple of ways you can set up the rotations.
 
1 – Pull/Squat, Hinge/Push, Loaded Carries/Movement
 
This takes 9 sessions before you start the cycle again, meaning each of the above (Pull/SQ etc) gets a 25-35-45min session.
 
2 – 25-35-45 & 1/2/3
 
25min session = 1 lift
35min session = 2 lifts (ideally in superset fashion)
45min session = 3 lifts (tri-set is good)
 
1 lift = pick a big movement that hits the entire body
2 lift = choose 2 solid half body movements
3 lift = 1 big lift, 1 auxiliary lift & 1 isolation/weak-point lift
 
3 – EMOM or AMRAP
 
Pick one or two lifts for an EMOM (ever minute on the minute), or choose as many lifts as you like and complete as many reps/rounds as possible in the given time.
 
4 – 200-300-400
 
The above are rep targets.
 
25min = 200reps
35min = 300 reps
45min = 400 reps
 
You can cycle the days as in option 1, I’d go for a simple Pull-Push-Legs so you might end up with something like this:
 
25min – 200 Presses (a combination of press/dip etc)
35min – 300 Squats (Squats, lunges, step ups etc)
45min – 400 Pulls (Dl, rows, chins, swings etc)
 
It will take 9 sessions to have each movement go through each rep/time set.
 
5 – Recovery, Run & Ramp
 
25min = Recovery work day – foam rolling, stretching etc
35min = Cardio work of your choice
45min = Lifting day where you ramp the weights/volume up
 
There are many options, however the 4 above should be enough to get you started.
 
Take some time to think about how much time you waste in the gym and for what other reason than you just feel like you should be in there for a certain amount of time.
 
Do less better.
 
Enjoy,
Ross
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20/20 – Tactical Time Based Training

Having no time to train is rarely an excuse that holds much water these days.
 
Time can always be found for something that is a priority to you.
 
I’m sure you can find 20min per day to invest in your health.
 
To get you started you’ll find 20 sessions below to try.
 
1 – Death by Watt Bike
 
An interval program, 8 seconds work, 12 seconds rest for 20min.
 
Personally I’d advise you do 5min of your 20 on the bike as a W/U, then 10min using the interval protocol the 5min slow peddling in to a couple of cool down stretches.
 
2 – Pull & Hinge to Glory
 
Set a timer for 20min at 1min intervals.
 
Each minute do 3-5 chins and 5 swings until all 20min is done.
 
3 – Push it Real Good
 
Put 20min on countdown, load up a barbell and aim to do 100 thrusters in the time.
 
4 – White Buffalo in the Sky
 
Perform one 500m rowing sprint, rest the time it took you to complete the sprint.
 
Repeat until 20min is up.
 
5 – A Complex Series of Events
 
Grab 2 kettlebells, set you clock for 20min and do the following as many times as you can, ideally without putting the bells down even once.
 
3-5 reps for all: Swings, Cleans, Presses, Squats – repeat
 
6 – A Complex Chain of Events
 
Like the previous one only heavier and you put the bells down after the squats to shake out tension.
 
1 rep for all: Swings, Cleans, Presses, Squats – repeat
 
7 – The Bear Essentials
 
Perform the Bear Complex with a barbell, aim for 3 sets of 8 reps per movement.
 
Increase weight each set, if you do all three before 20min is up then congrats, use more load next time just know that for today you’re done.
 
8 – Walk the Walk
 
Simplicity at its finest.
 
Carry 50-100% of your bodyweight for 20min.
 
9 – Bodyweight Blitz
 
EMOM for 20min do 5 pull ups, 10 press ups & 15 squats.
 
10 – DRAW!
 
Pistol ladder 1,2,3,4,5,6,7,etc up as high as you can go in the 20min, no broke sets – this means if you fail to perform say 7 straight on one leg and instead do 4 you do 4 on your second leg, rest a spell and start the ladder over again at 1.
 
11 – Single Arm Sadist
 
As above just with single arm Press Ups.
 
20 min will seem like a very long time doing this.
 
12 – Everybody do the Worm
 
Have your trust 20min countdown ready and also a kettlebell.
 
Do 15 swings, then inchworm your self out in to a press up position and do 1 press up, inchworm back to the bell and do another 15 swings, then back to the press up position for 2 press ups and repeat this for 20min.
 
As with all ladders once your form goes start again at one, the swings stay the same throughout.
 
13 – Nice Snatch
 
20min of kettlebell Snatch, you can change hands as many times are you choose however you can’t put the bell down,
 
14 – What a Jerk
 
Like the above except you will use 2 kettlebells and perform jerks for 20min without setting the bells down.
 
I like to add in a racked walk once I need rest from the jerks just to keep moving however this isn’t mandatory.
 
15 – Chains & Whips Excite Me
 
Aim for as many rounds as possible in 20min of the following:
 
Overhead Lunge 20 reps holding a chain(s) overhead, run back with said chains still overhead then put them down and grab a battle rope and perform 15-30 explosive whips (double hand slams you may know them as).
 
Repeat until death ensues and then keep going.
 
16 – Limber Timber
 
Pick a yoga or movement flow and do if for 20min.
 
I’d persoanlly aim for one that has a high bias towards mobility and overall movement, check out Max Shank for Idea.
 
17 – Deadlifts & the Diaphragm
 
See how many sets of the following you can complete in 20min.
 
5 Deadlifts (pick a sensible weight), 10 deep breaths with a focus on utilising your diaphragm, repeat and enjoy.
 
18 – Lift, Run, Bang
 
Out of your 20min us 5 to get warm, then for 10 do the following:
 
20 sec of Clean & Press, 20 sec shuttle runs, 20 sec of power ball/bag slams, repeat for 10min solid.
 
Last 5min will be cool down/stretching off.
 
19 – Shoulder of Justice
 
Using an object of 50-100% of your bodyweight take it from the floor to your shoulder (left then right ,etc), repeat for 20min.
 
20 – Sissy that Walk
 
20min of prowler push 20m (liked out arms) followed immediately by dragging it back (bent arms) the same distance, try to make the transitions as quick as possible.
 
The above is nothing spectacular.
 
All of them are based largely off of density programming.
 
You will want to add weight where you can and always aim to keep a record of what you achieve so that you can do better next time.
 
Enjoy,
Ross

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Got 30minutes because that’s all you need to change the way you look, feel & perform.

Given our age of being ultra busy (we aren’t, not really, people are just lazy and want a quick fix), keeping your training sessions short can be a blessing.
 
Ideally if you can train 2-7 times a week, based on doing 30min a day, not something crazy like 3 hours 7 days a week because that is just silly.
 
Also, if you did decide to do 7 days a week at 30min each session you’d vary how hard you went session to session, so perhaps a hard one followed by an easy mobility one and so on.
 
Variability is the key.
 
Okay, let us look at 7 session options for y’all.
 
1 – Tabata Fun
 
A tabata is 20 seconds of work followed by 10 seconds of rest, repeated 8 times (4min total).
 
You will do three of them in the 30min with 4min rest between each so you can give each tabata maximum effort.
 
Example:
 
W/U – 5min Mobility
A1 – Tabata 1 – Thrusters – Rest 4min
B1 – Tabata 2 – Pull Ups – Rest 4min
C1 – Tabata 3 – Kettlebell Swings – go to CD
C/D – 5min Stretching
 
A good rule of thumb is to think about hitting the full body, your only limit will be you imagination.
 
2 – Mobility Madness
 
30min of mobility work, it’s that simple.
 
Personally I’d recommend getting a hold of either of these books and picking bits that you need to do based on a simple movement assessment to highlight your weak areas.
 
– Becoming a Supple Leopard
– Free+Style
 
3 – 30/30/30
 
30 seconds on, 30 seconds off, 30 total rounds
 
Personally I’d advice picking 3 movements and doing 10 rounds for each.
 
 
A1 – 10×30/30 – Get Ups (easy, to be used as working W/U)
B1 – 10×30/30 – DB or KB Snatches (go hard)
C1 – 10×30/30 – Windmills (medium, to be used as C/D)
 
Simples.
 
4 – And Stretch
 
30min of stretching, be it from Yoga or a routine you made up yourself, it doesn’t matter, just stretch.
 
5 – Litvinov’s
 
The man who bore this name was a legend in hammer throwing, he use dot do this training session:
 
– Front Squat 8×405
– 400m Sprint
Rest, repeat twice more
 
Just epic.
 
You can utilise a similar thought process, which is this: A heavy lift followed by a sprint or CV movement repeated 3 times.
 
Example:
 
W/U – 5min Mobility
A1 – 8x Power Clean & Push Press (Bar, DB, KB etc)
A2 – 200-400m Sprint (run or any bit of kit), rest 2-3min, repeat twice more
C/D – 5min Stretching
 
Any big lift will do, make sure it’s got a lot of bang for it’s buck, that is my only staple.
 
6 – Carry on doing only one.
 
This will seem easy, it’s not.
 
Pick one lift, movement or my personal recommendation, loaded carry and do it for 30min.
 
Example,
 
W/U – 2-3min mobility
A1 – Bear Hug Sand Bag Carry x20m, repeat for 20-25min
C/D – 2-3min stretching
 
If you were doing one lift, such as squats for example, keep the reps between 5-10 and never let your form slip.
 
7 – Just keep swimming, just keep swimming
 
30min of any CV method you like, swimming is nice 🤗
 
There you have it, some simple ideas to get you results in only 30min.
 
Of course you will need to have optimal nutrition for your goal – Fat Loss = Calorie Deficit, etc.
 
Until next time, enjoy,
Ross

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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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The best, or worst 4min of your life.

Depending on your point of view 🤗
 
Morning All,
 
Given how the sun is being dispensed in sparse amounts it will be wise to keep your training sessions as concise and effect as possible.
 
In doing so it will give you more potential time to spend outside.
 
So what is this 4min then?
 
Well those of you who are well versed in training will probably have already guess it is a Tabata.
 
20 seconds of work, 10 seconds of rest, repeated 8 times.
 
A true thing of beauty.
 
You will find that plenty of people claim to do these on a regular basis, some even attend Tabata classes where they do up to 10 of them.
 
While they may indeed speak the truth, their intensity will be a tad compromised, how do we know this?
 
Body composition.
 
As a general guideline, if you are performing/training as hard as you claim you’re body composition will be rather good, if it isn’t then you’re either the one true exception to the rule, or you just don’t work as hard as you think.
 
You can mull over that one yourself.
 
Okay, so the aforementioned, what is it performed on?
 
Pick one of these three movements
 
– Thruster (double kettlebell is good)
– Double Kettlebell Snatch
– Loaded Carry (any variation)
 
Once you choose you’d do just one Tabata because if you truly go all out it will leave you pretty toasted, if you can do more than one then you may have sandbagged some of your effort.
 
The above is of course great for conditioning and fat loss, however doing it alone may seem a tad pointless to some, as such here is are 3 example training sessions for 30min each (including WU/CD).
 
W/U – Mobility/Patterns/Complexes – 5min
A1 – Deadlift: 1,2,3,4,5,4,3,2,1
A2 – Pull Up: 5,3,2,5,3,2,5,3,2 (set a 15min time limit)
B1 – Tabata: Thruster – 4min
C/D – Full Body Stretch/Release Work – 5min
 
W/U – Mobility/Patterns/Complexes – 5min
A1 – FS: 2,3,5,2,3,5,2,3,5
A2 – Press: 5,3,2,5,3,2,5,3,2 (set a 15min time limit)
B1 – Tabata: Double KB Snatch – 4min
C/D – Full Body Stretch/Release Work – 5min
 
W/U – Mobility/Patterns/Complexes – 5min
A1 – Power Clean: 1,2,3,1,2,3,1,2,3
A2 – Bench Press: 2,3,5,3,2,3,5,3,2 (set a 15min time limit)
B1 – Tabata: Loaded Carry – 4min
C/D – Full Body Stretch/Release Work – 5min
 
As with most things shared here, this is not gospel, it’s an option. You could run this for 3-6 months and make progress if you really pulled your finger out of your ass and utilised the ‘same but different’ philosophy and actually tried to progress.
 
Give it some thought.
 
Enjoy,
Ross

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A complex situation.

We’ve discussed the benefits of complexes before.

Linking several exercises together without rest forces a great metabolic demand on the body, not to mention it ramps up the oxygen debt you get overall.

They are also useful for putting on slabs of muscle due to their amount of TUT that is required to complete them, think metabolic stress/mechanical tension hypertrophy triggers.

So if they are so great, why don’t people do them?

A great question, with a simple answer.

They’re horrible.

Soul crushingly horrible.

Take for example this humble barbell variation:

A1 – Squat
A2 – Push Press
A3 – Row
A4 – RDL
A5 – Shrug* Optional

– 6-8 reps of each movement
– 120-180 seconds rest after each round
– repeat 3-5 times

Or this one with dumbbells:

A1 – Renegade Row
A2 – Clean & Press
A3 – Squat
A4 – Lunge
A5 – Shrug* Optional

You see, horrid.

They will often leave you gasping for breath, burning from head to toe and wishing that wasn’t the first set.

If your training has become dull then an infusion of these can make all the difference.

You can plan full body complexes or focus them on specific movement patterns –

– Push
– Pull
– Hinge
– Squat
– Carries

A pushing one might look like this:

Double Kettlebell – 3-5 reps, 3-5 rounds.

A1 – Press
A2 – Push Press
A3 – Push Jerk
A4 – Waiter Walk
A5 – Farmers Walk* Optional

(if single kettlebell do all on one arm and replace farmers walk with turkish get up, then rest, then swap arms)

Simple, yet, horrid.

If your overall goal isn’t one of a pure aesthetic endeavour then I wouldn’t waste your time with too much isolation work, 1-2 movements per workout is enough for that.

Training, a complex situation indeed.

Enjoy,
Ross

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