Sometimes less is more… I think that this statement holds true more often than not. Mo’ Money, mo’ problems, right? Well less is definitely more when it comes to strength training routines. Many people are surprised at how simple our training can look from the outside looking in, but don’t mistake simple for easy [thanks Dan John].
I often get asked what to do on “off days” between strength workouts. I’m not a big fan of steady state cardio. Am I saying it doesn’t work? Absolutely not, but I much prefer varied movements over constant repetition. A mile run averages about 1,500 contacts- 750 contacts per foot. If I told you to do 1,500 repetitions of anything you would look at me like I’m crazy. Unless you want to be a competitive runner, I don’t see the point. We use all sorts of “conditioning” in my facility, but it varies from individual to individual, based on what they “need.”
So today I am bringing you a simple, yet extremely effective full body routine using nothing more than a TRX or Jungle Gym.
Check it out:
I wrote this routine for an online client, Brittany, for her “off days,” with a goal of getting really strong to eventually cut up for a figure competition. We cut all cardio for the next month (at least). Instead she is doing 3 days of week of strength training and then this an additional 2 days per week. I set the reps at 10 each for 5 rounds for her, which look like this on paper:
- Inverted Rows x 10
- Rear Foot Elevated Split Squat x 10/leg
- Push-ups x 10
- Hamstring Curls x 10
- Y’s x 10
- Biceps Curls x 10
- Triceps Press x 10
Move from exercise to exercise with no rest, then rest until fully recovered (if wearing a HR monitor, aim to get below 110bpm) before starting the next round. Don’t think this is “conditioning?” Wear a HR monitor and get back to me…
Now, this is what I wrote for her, but you may find this very challenging to get through five rounds. There is nothing wrong with doing just two.
So give it a try and let us know what you think. Do this twice a week, on top of your strength training, for the next 4 weeks. And for heaven’s sake, please don’t program hop- stick to the plan!!
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