Training Template For The Time-Poor

Nakatomi Plaza

 

Often people don’t get anywhere with their fitness goals due poor (or non-existent) training planning. Or worse, people keep going through cycles of getting injured. Hey, I know how it’s like. I used to be one of those people.

To put things in perspective, this training template was inspired by non other than John McClane of the Die Hard fame. The goal is not to build excessive mirror muscles but a functional body build for longevity and fighting terrorists while at the same time being comfortable wearing a white muscle tee.

I’ve seen the first Die Hard over ten times, which in term of the Internet makes me an expert. So there’s all that.

While this is inspired by Die Hard, it is also dedicated to you, the dear reader. To you who I consider a real life John or Juliet McClane. You want to move better and pain free and you value being strong. Instead of fighting the hans grubers of the world you have to tackle other more important day to day tasks.

These can include, but are not limited to: carrying your sick child across the airport, running to catch the 8:32 train to work while simultaneously dodging the slow walking pedestrians and trying to balance your hot cup of coffee, or lifting a container of garden fertilizer at home or carrying three boxes of pinot noir from the bottle shop while battling a steep incline hill and torrential downpour,  or even helping a mate to move his piano to the eleventh floor. On a Sunday morning. After a big night out.

All that while juggling work, family and other priorities. I get it, you are busy, stressed and you have limited resources when it comes to time, health and fitness. Well, real life John and Juliet McClanes, you’re in luck since I am about to show you how to manage at least one aspect of your life, training. This is a plug and play system for you to use.

Disclaimer: Some of the movements are advanced so use proper regressions to work your way up. If you are not sure how to perform a certain movement get proper coaching first. Never sacrifice quality for quantity. Don’t do anything crazy that you are not meant to do. Just because someone said it on the Internet doesn’t make it gospel. And for the love of god, get a clearance from your doctor first!

Anti-Copyright policy: You can edit, share, copy, paste and pull this program apart as much as you like. You can even share it around as your own, whatevs. See if I care.

Here’s our list of exercises. We base our exercise selection on movement patterns, not muscles. This is not a bodybuilding program.

POWER
Medicine Ball Side Throws
Medicine Ball Slams Single Leg Stance

UPPER BODY PUSHING
Single Arm Overhead Press or Landmine Press
Push Up variation (elevated, slow lowering only, full push ups, band push ups, single arm push ups)

UPPER BODY PULLING
Pull Up variation (slow lowering only, full pull up, weighted, neutral/hammer/supinated grip)
TRX Row or Cable Row

HINGE
Kettlebell Swing
Deadlift variation (Kettlebell, Trapbar, Barbell Conventional or Sumo)

KNEE DOMINANT SINGLE LEG
Rear Foot Elevated Split Squat
Single Leg Squat to Box

HIP DOMINANT SINGLE LEG
Single Leg Deadlift
Skater Squat

SQUAT
Kettlebell Front Squat

CORE
Pallof Press
Suitcase Carry
Plank

METABOLIC
Spin Bike
Farmer Walks (slow and steady though!)
Prowler March

CRUCIAL OFFICE WORKER MOBILITY
Full Body CARS
Quadrubed Thoracic Rotation

Instead of writing down sets to follow I’ve given you a time frame in which to complete the training. The idea is not to push through as many sets as possible within the given time but to work on the quality of each and every single rep. Don’t go to failure and make your movements look like you just escaped from circus.

Once the movement becomes easy you can either:
a) try to complete more work in the given time
b) add weight and start again.

Day One:
Warm Up and Movement Prep (10min)
First we’ve got to get the body temperature raised while moving joints through a full range of motion. This will get your body primed for the weights.

Hip, Shoulder and Scapular CARS 
1. Tactical Frog
2. Leopard crawl forward and backwards (gets those hip, shoulder and core stabilizers going, especially after you’ve sat a full day in the office)
3. Downward Dog to Step and Reach (open up upper back through extension and rotation)
4. Glute Hip Lift (your butt is a sleep)
5. Single Leg Backward Walk with Reach

Power + Core (5min)
A1) Power – Medicine Ball Slams Single Leg 6 reps each leg
A2) Core – Goblet Carry 30 meters

First Tri-Set (10-15min)
B1) Upper Body Push – Single Arm Overhead Press – ladder of 1-2-3 (one rep on each arm – two reps on each arm – three reps on each arm – rest)
B2) Hinge – Deadlift Variation 5 reps, focus on the quality of each rep, even if you are going light. (If doing swings do ten reps of more per set)
B3) Mobilty – Standing hip circles 30 seconds for each leg

Second Tri-Set (10-15min)
C1) Knee Dominant Single Leg – Single Leg Squat to Box 8 reps per leg
C2) Upper Body Pull – TRX Row 15 reps
C3) Core – Suitcase Carry 20 meters each side

Metabolic (5-10min)
D) Spin Bike 20s ON : 40s OFF x 4-10

E) Relax by doing few minutes of deep crocodile breathing

Day Two:
Warm Up and Movement Prep (10min)
First we’ve got to get the body temperature raised while moving joints through a full range of motion. This will get your body primed for the weights.
1. Rock back to your knees
2. Leopard crawl forward and backwards (gets those hip, shoulder and core stabilizers going, especially after you’ve sat a full day in the office)
3. Downward Dog to Step and Reach (open up upper back through extension and rotation)
4. Single Leg Hip Bridges (your butt is a sleep, wakey wakey)
5. Single Leg Backward Walk with Reach
6. High Knee Walk

Power + Core (5min)
A1) Power – Medicine Ball Side Throws 5 reps each side
A2) Core – Goblet Carry 30 meters

First Tri-Set (15min)
B1) Upper Body Pull – Pull Up Variation 5 reps
B2) Squat – Kettlebell Front Squat 8 reps
B3) Mobility – Back to Wall Shoulder Flexion 10 reps

Second Tri-Set (15min)
C1) Single Leg Knee Dominant – Skater Squat 8 reps
C2) Upper Body Push – Push Up Variation 12 reps
C3) Core – Pallof Press 5 reps with a powerful 5 second exhale each rep

Metabolic 5-10min
D1) Farmer Walk with heavy weight for 30 meters
D2) Prowler Pushes with medium weight for 30 meters.
Complete as many sets as possible in the given time.

E) Relax by doing few minutes of deep crocodile breathing

You can repeat this program up to four days a week alternating Days 1 and 2. Rest at least a day between each session.

Update 5.10.2016: If you’d like to receive a copy of an updated version of this program, sign up below and I’ll work on some magic.

 

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