Sounds like some dodgy “8 minute abs” infomercial doesn’t it? But this is what i managed to do in September so bear with me
“Easy Strength” is a very effective strength training program that has been used successfully by elite and everyday sports men and women for years.
It can work for you whatever your sport.
Its “easy” because you are only hitting the weights at between 40% and 80% of your max effort for 30mins leaving you plenty of time to work on your sports skills (eg. penalty kicks, putting, 800m time, offspin, passing drills etc.) or just get back to work!
Before I explain how its done, some caveats:
1 - This method was developed by Dan John and Pavel Tsatsouline. I take no credit
2 - You need to be able to hit the gym 5 days a week for approximately 30mins for 3-4 weeks so may be tough to do if you have a full on family/work life. (but could easily be squeezed into a lunch hour)
3 - if you don’t have much experience lifting weights make sure you get someone to teach you the proper technique
Here’s how its done.
1 - Take 3 compound exercises and calculate your one rep max on each (this can be done using a number of websites if you only know how much you can lift for 10 reps for example)
2 - complete 10 reps everyday for 5 days a week at between 40% and 80% of the1 rep max. a - the 10 rep total should be broken down into multiple sets (eg 2 x 5, 5 x 2, 3,3,3,1 etc.) b - make sure you alternate light, medium and heavy days. Keep it easy!
3 - add on 50 kettlebell swings and 5-10 ab rollers a day
DONE. Stronger - easily and quickly.
I like using trapbar deadlift, bench press and pull ups for my 3 compounds but you can pick your own. Just make sure you are covering the major muscles groups (no bicep curls!!!!)
Drop me a note if you would like to know more.
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