A Training Template for Those of You Who Want a Bit of Everything

I received the following question from a reader and I thought it-and my answer-would benefit a lot of readers as I seem to receive this question-or a variation of it-quite often. Enjoy.

P. J.


Love the blog. Hey, I read your posts on metabolic training and also the post covering all of the different set and rep protocols for getting stronger on the big exercises. Is there any way to merge these two approaches? I guess I kind of want a little bit of everything and I want to improve in a lot of different areas (I understand I can't optimize any one area with this type of approach but that's ok with me). I like a lot of variety and trying out a lot of different training techniques-it helps keep me interested and motivated. Do you have a "kitchen sink" template for guys like me?


Jason from Falmouth, KY

Jason:

I love the phrase "kitchen sink template"...I'm gonna steal that. I think you are representative of most people out there who train: you are not a "specialist", but more of a general fitness enthusiast. I also like how you mentioned that you understand a "kitchen sink" approach won't produce optimal results in any one component or quality of fitness, but WILL slightly improve many different components and qualities and also offer a lot of variety. If you understand that, and it seems like you do, try this on for size:

Day 1: Upper Body Strength Training and HIIT (this should be preceded by a 10 dynamic warm-up focusing on the upper body and foam rolling/soft tissue work focusing on the upper body)

1. Barbell Bench Press (or some other Upper Body Horizontal Pressing Exercise): use one of the protocols from THIS POST.

2A. Inverted Row (or some other Horizontal Upper Body Pulling Exercise) 2 sets of 9-12 reps
2B. Feet Elevated Neutral Grip Push-up off of Dumbbells (or some other challenging push-up variation): 2 sets of 9-12 reps

3A. Half Kneeling X Pulldowns (or some type of chin-up, pull-up, or pulldown) 2 sets of 9-12 reps
3B. Half Kneeling Adbucted Single Arm External Rotation (or some other rotator cuff strength exercise) 2 sets of 9-12 reps
3C. Stability Ball Knee Tuck 2 sets of 12-15 reps

4A. DB Hammer Curl (or some other type of curl) 2 sets of 9-12 reps
4B. Rolling DB Tricep Extension (or some other variation) 2 sets of 9-12 reps
4C. Tall Kneeling Band or Cable Pallof Press 2 sets of 5 reps (holding 5 sec. on each) each side

5. HIIT

• 5:00-8:00 Total
• 1:1 or 1/2:1 rest to work ratio (:30/:30, 20:10, :35:25, etc) and keep the work periods <=:30
• It can be anything you like: kettlebell swing tabatas, bike sprints, sledge hammer swings, sled drags, treadmill sprints, sprints, shuttle runs, battling ropes, body weight exercise circuit, jump rope circuit whatever...doesn't matter to me...just make sure it's hard and you are breathing heavy. Stick to whatever you are doing for 3-4 workouts and try to progress this: increase the work period time and decrease the rest, add in an additional interval, etc.

6. 5:00 of Static Stretching

*rest 60-90 seconds between sets of every set and exercise besides #1

Day 2: Traditional Interval Training (this workout should also be preceded by a 10:00 dynamic warm-up, static stretching for the hips and thighs, and foam rolling)

Alternate work periods of 30-60 seconds with rest periods 2-3 times the work period duration (ex: if you sprint on the treadmill for 30 seconds, rest 60-90 seconds). The total duration should be no more than 20-30 minutes (that's rest and work periods). I strongly urge you not increase the # of intervals you are performing: either decrease the rest period (no less than 2:1 rest to work) or increase the intensity of the work period but don't increase the overall volume of the workout. As always, be progressive but don't be too progressive...be moderate in adjusting intensity.

Day 3: Lower Body Strength Training and HIIT (this should be preceded by a 10 dynamic warm-up focusing on the lower body and foam rolling/soft tissue work focusing on the lower body)

1. A Squat or Deadlift Variation: use one of the protocols from THIS POST.

2A. Rear Foot Elevated Split Squat (or some other single leg movement) 2 sets of 9-12 reps each side
2B. Stability Ball, TRX or Slideboard SHELC (supine hip extension leg curl): 2 sets of 9-12 reps

3A. Single Leg 1 DB RDL (if you squatted during exercise #1) OR Goblet Squats to a Low Box (if you deadlifted during exercise #1): 2 sets of 9-12 reps (each side if doing the DB RDL)
3B. Lateral Lunge 2 sets of 9-12 reps each side
3C. Off Bench Oblique Hold OR Some Side Plank Variation 2 sets of 30-45 sec. each side

4A. Mini Band Clam Shells 2 sets of 9-12 reps each side
4B. Mini Band Supine Isometric Psoas/Hip Flexion 2 sets of 30 sec. each side
4C. "Stir the Pot" Stability Ball Planks 2 sets of 10 circles each direction

5. HIIT/Metabolic Lower Body (this counts as both)

• 15-30 seconds of body weight squats
• 15-30 seconds of body weight reverse lunges
• 15-30 seconds of body weight box blasts/explosive step-ups
• 15-30 seconds of jump squats

*there should be no rest between the above exercises. Rest 90 seconds between rounds and perform 2-3 rounds based on your current fitness level

6. Static Flexibility

*rest 60-90 seconds between all sets and exercises besides #1

Day 4: Traditional Cardio w/ A Purpose (this workout should also be preceded by a 10:00 dynamic warm-up, static stretching for the hips and thighs, and foam rolling)

Use any modality you want (bike, stepper, elliptical, treadmill, rower, etc.). Before you begin, you need to choose a 5-8 minute steady state "work period" intensity. This work period should be hard but not impossible for the duration (5-8 minutes)...remember, this is steady state work/threshold work. You may want to monitor your heart rate: the work period intensity should not cause your heart rate to go beyond 80-85% of age predicted maximum (or a 7-8 on an RPE scale) at any point during the duration.

Once you've chosen your work period intensity, start with a a very light 5:00 progressive warm-up working up to about 80% of the work period intensity. After the warm-up, do the work period. After the work period, do a regressive cooldown. This entire protocol should not exceed 20:00. Here is an example using an elliptical trainer with 20 levels of resistance and a 10 stage incline:

Warm-up

• 1:00 at level 3 2 stage incline
• 1:00 at level 5 4 stage incline
• 1:00 at level 7 6 stage incline
• 1:00 at level 8 8 stage incline
• 1:00 at level 9 9 stage incline

Work Period

• 5:00 at level 12 10 stage incline

Cooldown

• Simply reverse your warm-up

Again, I'd strongly suggests keeping tabs on your heart rate during the work period. If you are going beyond 85% of max at any time, it's too hard. Also, watch your heart rate response to the work period over a series of workouts: ideally, you should see positive adaptation and notice your heart rate response is dropping...that's a good thing.

Day 5: Metabolic Resistance Training Circuit (this should be preceded by a 10:00 dynamic warm-up, foam rolling/soft tissue work, etc.)

There are so many options here it's really up to you, but, I'd suggest choosing 10 stations/drills/exercises/activities and doing each one for 30 sec. with a 20-30 second rest between each station. Do 3 rounds (total of 25-30 minutes for the whole thing).

Use your imagination, do a bunch of different stuff, but definitely balance out upper and lower body movements, locomotion, unilateral and bilateral movements, different planes of movement etc. Also, everything should be multiple joint and/or engage large muscle groups: don't set up a circuit of tricep kickbacks, curls, side lying abductions and terminal knee extensions (hopefully, if you've read this blog, that goes without saying). Here is PURELY one example (and keep in mind, if you are doing this in a commercial gym, trying to setup 10 stations might be hard):

Station 1: Explosive Cable Push/Pull (pull right push left)
Station 2: Sleg Drag
Station 3: Explosive Push/Pull (pull left push right)
Station 4: Kettlebell Swings
Station 5: Jumping Jacks
Station 6: TRX/Blast Strap Recline Rows
Station 7: DB Thruster (front squat to press)
Station 8: Heiden Lateral Jumps
Station 9: Mountain Climbers
Station 10: Medicine Ball Slams

For all of the resisted/weighted exercises above, again, keep in mind, this is not meant to be a strength stimulus. It is meant to be a metabolic conditioning/cardiovascular stimulus. The resistance you choose for resisted movements should be "annoying hard" (you should know it's there), but should not be so heavy to where you are even close to approaching muscular failure during any work period.

Day 6: 60-90 Minute Casual Outdoor Walk or Hike (self explanatory)

Day 7: Total Rest or a 30 Minute Mobility/Flexibility/Activation/Foam Rolling Circuit

The above gives you a little bit of everything: max strength, hypertrophy work, interval work, high intensity interval work, corrective/mobility/activation/soft tissue work, traditional cardio work, leisurely activity, metabolic resistance work, etc.

Every 5th week, on days 1 & 3, I'd deload: cut the volume in half for everything but keep the resistance where it is. After this deload week, I'd change the 1st exercise on days 1 & 3 (and the other movements if you want) and also consider switching up some of your activities on the other days, as well as changing up the metabolic circuit on day 5.

So, if you like to try everything, and feel like you need to incorporate everything...BUT YOU ALSO WANT TO HAVE SOME STRUCTURE AND BE PROGRESSIVE...this might be for you.


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