It seems yesterdays post on functional training ticked a few boxes, I’ve not had as many page views or shares on a post so quickly in a long time, so thanks to all who did share it.
For those of you who missed it, here’s the link.
And if you did miss, get on the email subscription list so that you never miss again!
I’ve some cool posts planned, a detailed breakdown of the kettlebell windmill, with detail I don’t think anyone’s ever gone into before and also a look at stretching as it’s been a bit of a hot topic around Wild Geese recently with me banning several folks from doing any stretching whatsoever!
Anyhow enough teasing about what’s coming up in the future, what about today?
Today I want to talk about time.
How long should a workout take?
I’ve had a few people drop into my lunchtime sessions where we aim to have people complete a full body workout in around 30 minutes, and leave feeling cheated.
Cheated by the fact that they weren’t there for over an hour, cheated because we use very little equipment and cheated because if they’re new in, I INSIST they go light enough that they can ensure form is as close to perfect as possible.
How can you get a good session in in so little time?
Here’s the answer.
Intensity trumps duration.
This is true in every case except for the training of specific endurance.
You have to make a deal with yourself if you’re going to get a good session done in a short space of time. You have to commit, no excuses, just balls out focussed effort.
Pick big bang exercises, ie the basics ( you know, the shit those “functional” guys like to diss because they’re too basic or just plain hard!)
Use moderate reps, multiple sets and be careful of the order you put them in.
For example, yesterday we had a nice workout that hit used a favourite pairing:
1A: Turkish Get Up x 1 L/R
1B: Pull Up x 5
x 10 minutes, increase weight each round.
This was followed by a conditioning set, but more on that shortly.
The Turkish Get Up hits pretty much the entire body, it’s great for the shoulder, helps develop pressing strength and anterior core control.
The Pull Up is an upper body bent arm pull that also asks a lot from the core.
A good pairing. 10 minutes should see you get about 3 – 5 rounds in, depending on how heavy you go on the Get Up.
Follow this with:
2A: Split Squat x 5L/R
2B: Cleans x 6-8
2C: Mountain Climbers x 8-12L/R
15 minute AMRAP (as many rounds as possible)
Now we get the heart & lungs kicking while working the lower body.
As much as I like lower body strength training, I feel strength endurance is a better option than simple all out power. So the Split Squat is a hip & knee extension strength focus, the clean a hip extension power focus and the mountain climber opposes them in that it’s hip flexion based.
Simple workout, but not easy.
You can go flat out into this and really leave yourself wiped out should you choose to.
The lift selection and the order in which they’re placed leaves the entire body stimulated in pretty much all the key movement patterns (Push, Pull, Hinge, Squat & Core) and has lifts that can be loaded up enough (all but the mountain climber) to elicit a serious hormonal response, yet the whole thing has only 25 minutes of work.
We put all our lunchtime workouts on the WG-Fit facebook page, usually after the guys have done their training, so as not to spoil the surprise for them. So feel free to join us there (HERE)
Or better yet, if you’re in the Dublin 2 area, drop into us, details HERE