It’s been a while since I posted what I’m working on, physically. Honestly, I’m playing with different programs and lifts every 8 weeks or so, so it’s hard to stay current. Workout Structure It’s Summer, which means I’m outside more, adding in more sprinting and aerobic work. Combined with my usual resistance (weight lifting) work, … Read more
My Weekly HIIT Workout Supplies 4 Sport Cones A 50×100 open space Workout Description I love this little workout. It takes 20 minutes, works your tail off, and takes a minimum of setup and supplies. Find a flat, open, space like a soccer, rugby, or football field (or just an open field at your local … Read more
TLDR Your workout routine should take into account recovery time. This is especially true as you age (since it takes more time to recover). Scroll to “Training for recovery” to see my current workout routine for maximizing recovery. The Importance of Recovery Some guys, myself included, go balls to the wall in their workouts. We … Read more
TLDR Try this 8 week hypertrophy (muscle-building) workout. Download the Excel spreadsheet here: Winter 2018 Hypertrophy Workout Hypertrophy Basics I alternate between different types of workouts during the year. Some of the year is about building strength (how much I can lift). Some of the year is dedicated to power (how much I can lift … Read more
Consistency and Variation I use this blog to track all the funky food, nutrition and workout experiments I’m trying. I’m a firm believer in both consistency and variation in my workouts; consistency meaning it’s hard to get a feel for the success of a given method unless it’s been tried over a long-enough period of … Read more
WORKSHEET UPDATED 12/10/2018 In December I wrapped up a workout block I called the “EMOM Workout” (you can see the details here). In the spirit of experimentation, I’ve started something completely new (for me) a 1 x 20 workout. 1 x 20 Explained 1 x 20 is an established – if not well known – … Read more
What is an “EMOM” Workout? Back in September I started a workout block that was built on an upper-body / lower-body EMOM split (you can see the full workout here). The base of the workout was 3 reps of fairly heavy deadlifts, every minute, on the minute, for 10 minutes. After four minutes of rest, … Read more
Workout Philosophy I cycle through workouts every 6 weeks or so. They often change based on what my goals are, especially related to the rugby season. At the beginning of the off season, I concentrate on putting on muscle (hypertrophy). These workouts are generally medium-high reps (8-12) over 4 sets or so, with medium weight. … Read more