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Display Name Post: Abbreviated Routine        (Topic#26478)
Calbear7
*
Total Posts: 14
02-28-11 07:46 PM - Post#678444    



For Coach John or others,

I am currently a Marine Officer (26) attending a school which leaves me with little time to train other than the occasional Friday Night and Saturday/ Sunday during the day. I will be here for the next 3.5 months. What would you suggest as an abbreviated routine with an emphasis on maintaining hypertrophy. I was thinking maybe 1-2 times a week some high volume Press and a Pull with maybe a heavy Complex thrown in. The PT program here keeps my "Cardio" engine up to par.
 
Dan John
*
Total Posts: 12287
02-28-11 08:36 PM - Post#678457    



Somewhere in the archives, I have something called "Training for the busy guy." If you are so inclined: try to "do a lot" on those weekend days and then, if you can, do something like a few sets of power cleans (or whatever) one other day a week. It actually works.

Saturday
Farmer Walk
Goblet Squat
Swings
Get Ups

Sunday
Bench Press
Squat
Cleans or Squats

Wednesday
A few Power Cleans

Certainly, vary away, but you get the point.

Semper Fi
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Calbear7
*
Total Posts: 14
02-28-11 09:17 PM - Post#678465    



Coach John,

Thank you I'll look into your article. It's funny because for the past maybe 4 weeks I have been gravitating naturally toward a Friday night-Sunday blast, 3 Whole body sessions in a row with a Press, Pull and Carry along with Goblet Squats Etc. Throwing in a few sets of PCleans and maybe Fr. Squats during the weeks sounds great.

Semper Fi
 
ErwinK
*
Total Posts: 205
Abbreviated Routine
02-28-11 10:20 PM - Post#678473    



It's in this thread:

http://www.davedraper.com/fusionbb/showtopic.php?tid/23839/


Voila.


Training for the Busy Working Guy

A couple of principles that I follow might help the "thinking process" of someone who works a normal job, has a social life, and still wants to train.

First, embrace the concept of "Pareto's Law." This Italian economist discovered the "80-20 Rule" :that is, 80 percent of your results comes from 20 percent of what you do.

In a football program, you will find that 20 percent of your athletes produce 80 percent of the yards, the tackles and the points. In training, 20 percent of your program will get you to that 80 percent mark. That other 80, of course, gets you ever closer to that elusive moment when you produce a "100 percent effort." That could mean one's lifetime best lift, throw, or physical condition.

I have recommended for years that athletes attend to this 20 percent as early as they can in the athletic career. It can be summarized in a simple question: if, for some reason, you could only train 45 minutes a week (three sessions of fifteen minutes), what would you do? The answer to this question, if honestly addressed, is the key to a busy working guy's training. Would you warmup? Do yoga? Well, then, what? As a discus thrower, I answered this question with a couple sets of overhead or front squats, then half-turn drills with a powerball into a wall. I could easily hold "80 percent" on that schedule.

So, what are your goals? If you are an O lifter, what would you do in those 45 minutes? I might alternate snatches and clean and jerks through those 15 minute workouts. What about this or that or this: yes, they are important.but I only have a few minutes!

So, the working guy has to take the long-term goal and run it into the "Prison Riddle," the 45 minute question first. What ever answer arises.is the beginning point of the solution to the quandary of being a full-time person and a full-time athlete.

Second, take a touch of insight from the book, Dinosaur Training. On page 113, Brooks notes an old IronMan "Roundtable" where John Wooten describes his training:

"I started out on a strength routine, really piling on the poundage in the following exercises:

1. Two hands deadlift, favorite exercise of Goerner
2. Walk with weight, favorite exercise of Milo of Crotona
3. Carry bar in dead lift position, favorite exercise of Arthur Giroux
4. Bent Presses, favorite exercise of Saxon
5. Reverse Continental and jerk from behind neck, favorite exercise of Saxon."

Well, there is a great insight here: what is the favorite lift of the "heroes and heroines" of your sport? Westside guys should look at Box Squats, O lifters who like Bulgarian training, should think about Front Squats, fans of Russian training should look to squats, power cleans and heavy spinal erector work.

I have been collecting "gems" of lifting and recording them in a little red notebook since 1975. Every time I hear a point that just "rings true," I add it to this book. I have found through the years that one exercise keeps showing up as a "favorite lift:" the power clean. John Terpak, George Woods, many Soviets, lots of American lifters and throwers have labeled the power clean as "key" to athletic success. Certainly, take a little bit of this advice, no matter how busy, and toss power cleans into your program.

Read what the greats do, and follow their advice. Not blindly, of course, but when enough people argue for this or that as the key to success, listen. I'm a contrarian at heart, I like to go the opposite direction of the crowd at times, but, trust me, adding the O lifts, one hand lifts, overhead work or strongman moves is as contrarian as anyone can get in the last two decades.

Finally, Andy's question dealt with an interesting idea *what lifts give the most bang for the buck?"

My short list:

Clean and Press: if all you did was Clean and Press, you could be awesome

Front Squat: flexible, solid and strong

Power Snatch and Overhead Squat Combo: Tony Nielson, a young man I coached for a few years, was the smallest football player on the field, yet I watched him run for 200+

yards in several games. His reason: this combo. Easy to learn, difficult to master, excellent long term benefits.

Dragging a sled, pushing a car or hill sprints:shoot me, but I believe these are superior to squats for most athletes.

Power Clean:'nuff said

Farmer Walk:a year ago, I would have laughed at these - now, I don't laugh

One arm lift of some kind: they work, they are simple to learn, they work

Total equipment needs: bar, weights; a revolving Olympic dumbbell is nice, a pair of Mike Rosenberg's thick dumbbells are nice; all you need is a bar and weights.

Option One: Saturday and Sunday Superstar

This kind of program is designed for the person who has some time on the weekends and not much the rest of the week:

Saturday

Lift Day

Power Snatch
Power Clean
Front Squat
One arm lifts (Clean and Press to max each hand)
Whatever reps and sets you like; I like 3 x 3 or 2 x 5 or Singles (after warm ups, these are the "meat" sets)

Sunday

Strongman or Highland Games or Whatever you like Day

Power Clean and Press (Singles up to a Max)
Sled dragging, car pushing, hill sprints
Anything else you would like to do!!!
Farmers Walk (Death March Style)

One other day a week (Wednesday???)

One lift: either Power Clean and Press, Power Snatch and Overhead Squat (might be best of the lot), Front Squat, Power Clean
Some kind of carry: Farmers Walk, maybe that "Dead lift carry" idea,sandbags.

That's it. Now, O lifters would do the classic lifts on perhaps Saturday, and the power moves and squats on Sunday, with the "other" workout being an 80 percent (or less) total day. Highland Gamers would add an event or two on the back end of each day, although I would keep the walks and the dragging stuff.

Option Two:

Abbreviated Training Clusters:

Week One

Day One
Power Snatch
Front Squat
One arm Clean and Press
Farmer Walk

Day Two
Power Clean
Power Clean and Press
Overhead Squat
Sled Dragging, Car Pushing or Hill Sprints

Week Two

Day One
Power Clean and Press
Power Snatch and Overhead Squat
Front Squat

Day Two
One arm lifts (Presses, Snatches, Swings, deadlifts, whatever*have
fun!)
Sled drag, car push, hill sprints
Farmers Walk




Edited by ErwinK on 02-28-11 10:58 PM. Reason for edit: No reason given.
 
Dan John
*
Total Posts: 12287
02-28-11 10:43 PM - Post#678478    



That is pretty good. I know that sounds a little full of myself but that is not bad...
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
ErwinK
*
Total Posts: 205
02-28-11 11:05 PM - Post#678482    



  • Quoting:
It can be summarized in a simple question: if, for some reason, you could only train 45 minutes a week (three sessions of fifteen minutes), what would you do? The answer to this question, if honestly addressed, is the key to a busy working guy's training.



This quote bears revisiting. I've read this quote numerous times now. Something I need to remember in my quest for the "perfect program", along with "You can't do everything, but you can do something."








 
USAWA
*
Total Posts: 221
03-01-11 08:53 AM - Post#678512    



The more I do it the more it fits...been on twice a week with total body using main movement patterns...squat, press, upper body pull and total body pull - deadlift, clean, high pull...ending with weight carries either sand bag or thick dumbell handles and it always works great...as for reps keep anywhere from 3 to 8...endless varieties of lifts endless fun
 
DanMartin
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Total Posts: 20702
03-01-11 09:06 AM - Post#678516    



A kettlebell (singular) offers a solution few will choose.
Mark it Zero.


 
USAWA
*
Total Posts: 221
03-01-11 10:33 AM - Post#678541    



I do not have real kettlebells (just handles) but qutie agree...I think most people forget simplicity is best....with one kb or dumbell you can do all major movements. Dan John had a great broken wrist article...
 
ccrow
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Total Posts: 10054
Real Email Address: ccrowsmail@yahoo.com
Primary Training Purpose: Health
Primary Training Style: Volume
old hand
Bio: No Bio
Signature: The most important test a lifter has to pass
is the test of time.
-Jon Cole

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03-01-11 10:48 AM - Post#678542    



That above is pretty much what I wind up doing at times. For me it looks like this:

Friday night - weights
Saturday - weights, later sled or rower
Sunday - weights, later hike / kayak / snowshoe (try to get outdoors and cover some ground at least once a week)
Monday morning - optional whatever

Tuesday night, Wednesday, or Thursday morning - something else; either complex (rower's combo) or occasionally one lift for the day workout, overhead squat worked well for this.

I find a key is to pay attention to choosing things that don't leave you too beat to come back for more the next day. For example doing a killer deadlift workout Friday night would be a bad choice if your back is all spent for the rest of the weekend. You're going to get more work in on the weekend if you don't go full moron and blow it.

The most important test a lifter has to pass
is the test of time.
-Jon Cole


 
DanMartin
*
Total Posts: 20702
03-01-11 10:58 AM - Post#678547    



  • ccrow Said:
if you don't go full moron and blow it.





Well...
Mark it Zero.


 
ErwinK
*
Total Posts: 205
03-01-11 11:07 AM - Post#678550    



I'm kind of slow .. is this where a Program Minimum comes in?



 
ccrow
*
Total Posts: 10054
Real Email Address: ccrowsmail@yahoo.com
Primary Training Purpose: Health
Primary Training Style: Volume
old hand
Bio: No Bio
Signature: The most important test a lifter has to pass
is the test of time.
-Jon Cole

Show User Page
(Blog, Gallery, Shoutbox & Buddies etc...): No

Last Login IP: 172.70.134.198
Last Online: 10-03-22
User ID: 18
Login Name: ccrow
03-01-11 11:28 AM - Post#678563    



  • DanMartin Said:
  • ccrow Said:
if you don't go full moron and blow it.





Well...


One of those situations where you want to be the bull that walks down the hill.
The most important test a lifter has to pass
is the test of time.
-Jon Cole


 
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