I’m of the age where lots of friends are having children. Not wanting to lose their hard earned training, I’ve been asked what is the best thing to do when really pushed for time? This is most applicable to new dads (Post Natal recovery and training is a MUCH longer topic that I’ll happily cover if there is interest), but this can apply to anyone with several months where 2-3 30 minute training sessions might be the upmost ceiling rather than the floor.
Lots of ways to think about this, to simplify we’re going look at maximal strength adaptations and muscle mass. Broadly speaking our aim is to provide just enough stimulus to stress the various physical qualities that our body prioritises keeping them.
When we have a significant period in which we can’t manage our normal commitment, the aim should be to slow the rate of decline. Accepting that there isn’t enough time or consistency available we look at a maintenance format using “Themes”.
Theme #1-Something Heavy (1-3 reps)
The Neuromusclar adaptions made from maximal strength training should be our first priority in any session (discarding speed/power). Especially so when we might have to cut the session short and that be our only training till the next window. When pressed for time if we can do 1 lift I’d choose either a Squat or a Hinge. The first 10 minutes of the session is 5,4,3,2,1 reps ascending weight. The 5 and 4 sets are warm up and require little to no rest, 3-1 are your “working” sets and need 2+ minutes.
If our technical 1RM Back Squat is 100kg then our potential rep schemes could be:
5@60, 4@70, 3@80, 2@85, 1@90
Use the previous set to decide the size of your jump. With irregular blocks between sessions it’s important to go by feel a lot more. Keeping notes for reference is an invaluable tool as well. Your old maxes are not set in stone, be fluid and accepting of where you are. Mostly just tired in reality.
Theme #2 -Alternate Accessory (5-8)
The format is to tick as many attributes as we can to keep our plates spinning (definitely some newborn parent parallels there). Whatever heavy movement we did (Squat or Hinge) we’re going to do the opposite for our next section. This doesn’t have to be with a barbell but given the rep range (medium-heavy) we’re leaning more that way. We’re then going to think of a push and pull option for the same rep range/load.
Theme #3 -Hypertrophy Acc. (8-12/15)
Pinch of salt with choosing now to use Hypertrophy as a term, everything is hypertrophy. New evidence does suggest quality gains can be made with higher rep ranges too. For now we’re sticking to the tried and tested bro range. These could be done with a barbell too but for variety and more stabilisation at the higher rep ranges we’re going to prioritise dumbbell here.
Theme #4 -Endurance (10-20)
Again, solid pinch of salt here. Single leg, shoulder stability and core work fit nicely in this bracket for this training.
How does this fit together?
Heavy stuff out the way we’re moving to our 3 x E2OM super sets. E2OM (every 2 minute on the minute) is a 2 minute timer that we use to keep us on track. We have 2 minutes to finish the prescribed work and rest, we should choose weights that allow manageable movement and not rushing in order to finish. Roughly aiming for 30-60 seconds rest each set. Super sets in this case are 3 exercises performed one after another, ideally not stressing each other. 3 sets of 2 minute super-sets with 3 different combinations (3×2)x3 = 18 minutes.
| Movement | (5-8/Barbell) | (8-12/Dumbbell) | (10-20/Body weight) |
| Squat | SS1 | ||
| Hinge | |||
| Push (Horizontal) | SS1 | ||
| Push (Vertical) | SS2 | ||
| Pull (Horizontal) | SS2 | ||
| Pull (Vertical) | SS3 | ||
| Single Leg | SS2 | ||
| Core | SS1, SS3 | ||
| Shoulder Stability | SS3 |
Bold – Either one or the other for the first super set (SS1). Alternating depending on what you did for your Theme 1.
Italics – Pick two to start your next two supersets (SS2,SS3), a Theme 2 push and pull, I like to mix horizontal and vertical per day to cover bases. The remaining two can be either Theme 3 or 4 depending on whats available in your gym at that time.
Roman – Of the three remaining exercises decide what needs the most work and do two of those and one each of the remainder.
A cornerstone technique for cramming all the volume in is this non overloading superset. Similar to a circuit but not quite. It hits a lot of attributes in a short period of time. Over your sessions swap the first 6 between barbell and dumbbell every other time to keep all the plates spinning.
This combined with some brief heavy barbell work will cover a lot of bases. The whole session including warm up is 28 minutes. You’ll spill over with moving between stands but if you’re running out of time you can always drop the last super set, saving you 6 minutes.
It’s worth keeping a small notebook with what you did in previous sessions going. If you’re time strapped and tired just having a reference to previous sessions will help. The idea is to get as much done with what you have to minimise decline. Improvement is unlikely given your life at this point. Be kind to yourself, getting something done is nearly always better than nothing.
IBEX Performance 