Hello, I have train for many years using 2, 3 or 4 day lifting template. I have used Starting Strength, 531 and other training style. I have squatted 4 plates and power clean 2 plates in the past. I have also run 10K under 55 minutes and climbed Kilimanjaro almost 2 years ago so I am not new to fitness. (Right now squatting in the mid 300’s, power clean around 180 pounds, bench a little more than 225 and run 10K in around 1h05. I am 5’8’’ 170 lbs for reference)
However, I am in a situation where time is a big issue right now due to having a baby earlier this year. I have manage to train most days (4 to 6 days a week) for 30-40 minutes. Even such workouts are sometimes hard to fit in my new reality. I try to train at lunch time so it does not interfere too much with my father duty. Working from home makes it difficult sometimes because I see how my girlfriend can be struggling at times so I will skip some workouts to help her. I don’t complain and I consider myself blessed to be in such a situation (working from home, good job, able to see my girlfriend and baby all the time).
My main point is, I am considering doing multiple micro workouts (5-10 minutes) spread during my work hours. I work from home but also have a modest home gym with a power rack, barbell and plates, incline bench, adjustable dumbbells, KB, rings, chin up bar, dip bar, ab wheel, ab mat, slam ball and an airbike. I was thinking about doing a short circuit for a day (let’s say 5 reps deadlift, 5 pull ups and 10 dips) and do it 5 to 10 times during the day. The next day would be something different. Hypertrophy is not my goal, performance and maybe fat loss are.
Do you think I could have great results in strength/endurance/physique while doing that? Have someone tried it before? Do some of you have any ideas on how to do it or know of any sources/material to help me?
I think this would work just fine. In the past, I’ve done daily work as a target number of push ups, air squats, pull ups, sit ups, or similar. I would chip away at the number throughout the day. If you’re lucky to work in a place with a private office, you can crank out push ups and air squats at various intervals throughout the day.
So, I would essentialy be doing that workout with my sets spread during the day? Interesting! I could do one lift at a time so it would take me around 10 minutes for each lift separate by 1h30-2h00. Or I could do one set every 30 minutes. Both options seems interesting. Thanks!
I have done something similar with bodyweight movements at the beginning of lockdown in 2020. Worked great for strength endurance both I lost some strength. I was wondering if I someone had done it for deadlift, squats or presses with sets of 3 to 5 reps repeated through the day. Thanks!
No problem dude! 10 minutes per exercise would probably be on the long side: often the whole workout can get done in 15-20 minutes, but you can definitely stretch it out. Dan talked about how the origins of the workout was from being a busy father/husband/teacher and just sneaking in sets through the day.
Check out his Easy Strength Omnibook on his Dan John University if you have the chance. Otherwise, he’s got some great youtube videos on it
Awesome video! Thanks for sharing with me. I think this is exactly what I need. Doing the same thing over and over without psyching up. I love the fact that he mentionned using it with runners. I forgot to mention in my initial post but one more reason I am short on time for strength training is I already use the time to run 2-3 times a week for 30-60+ minutes. I am preparing for a 17K trail run mid October.
I understand why you say the complete workout should take 15-20 minutes. I should not need a lot of warm up sets if I do the same moves every day.
I’ll have to select movement in a way that minimize my time setting everything up and changing weight. What I mean is I should have a barbell move, a bodyweight move (can add weight with a belt) and one or two dumbbell (Nuobell) moves so I am not always adjusting weight on the barbell. Barbell deadlift (or hang power clean), DB press (if I use the hang power clean I could use the barbell press as I use about the same weight) and weighted pull ups could be my 3 main moves. Ab wheel or leg raises are easy to fit in so are KB swings (heaviest is 50 lbs though so these would be light).
Not sure about weighted carries because all my weights are in the basement and I would have to get some outside to have the space to do them.
I’ll look into other options but this is the best one so far!
I tried it yesterday. I did 2 sets of 5 on hang power clean, push press, front squat, wtd pull ups and ab wheel. I then marched in place holding dumbbels for a minute. Took me about 20 minutes as I did not go really heavy. I might be onto something with this training. Could be divide in 2-3 mini sessions in the day when I have limited time.
I will take the week to think about it as I am having an easy week before a 10K race on Sunday and I don’t want to introduce new stuff. My other option is to run Operator from Tactical Barbell again. When I did it I was strength training 3 times a week for 30 minutes. I could easily do one lift at a time.
I think what is important here is that I should take a few key lifts and do them frequently. Simple!
I’m finally reading the Easy Strength book by Dan John and Pavel Tsatsouline. Incredible! I wish I had read that book sooner. I have just read 20% of the book and I don’t know how to use words to describe how reading this book is awesome. It feels like I am learning some advanced stuff but it is so easy to read!
It also made me realize that for my main long term goal (mountaineering), I am probably already strong enough. Especially for squatting, hinging, pulling and pressing. I could improve unilateral strength as well as core strength but apart from that, my time should be spent mostly on conditioning (hard and easy).
I kind of already knew it but since I like lifting more than cardio (but I like climbing mountain more than being in the gym), it was easy to prioritize lifting over running, biking, rucking and all the cardio I could do in my flat county far from mountain and steep hiking trails.
I will have more time starting from the holidays and it seems like a good training program for me would be something similar to Tactical Barbell Fighter template for strength which is the minimalist 2 day a week template combined with a sensible conditioning protocol (Black Pro or Green from TBII in my case).
Since doing the first post, I trained mostly strength endurance circuits with bodyweight (15-20 minutes, 2-3 times a week) and some easy (2-4 times a week) rides on the Airbike when I had 20-40 minutes. It was almost Base Building from TBII so I am just following with a TB continuation protocol.
Thanks for mentioning that gem to me! Even if not doing the program, I’ll learn tons from this.
That’s so awesome to hear dude! If you really wanna keep getting bit by the Easy Strength book, check out the Easy Strength Omnibook at Dan John University. He was recently running a black Friday sale on it at half price, but maybe it will be reduced come near Christmas time. And if not: it’s STILL well worth the price.
Sounds like you have a great way forward from here.
The sale seems to have ended. I will finish the book I have now and take a look at it later. If it is more of the same stuff, I am interested!
Always useful to have more knowledge especially when life gets in the way of training and time is limited. Being able to keep what really matter and discard the rest seems simple but is always hard to do.
