My Current Workout Format & Schedule
A common question I get is, “How do you fit all this into a program?”
So today I’ll describe my exact workout format and schedule.
Since I train outside, I’ve found 3 workouts per week to be most realistic for me, weather-wise.
If you’ve done Zero or followed my work for a while then you know I’ve stumbled into a style of working out “from the ground up.”
Here’s what that looks like…
I walk outside.
I start on my Backward Treadmill. 60 seconds backward, on my toes. Then I do 30 seconds forward (it happens to work surprisingly well for forward). Another 60 sec backward. Another 30 sec forward.
3 minutes.
My legs are PUMPED and my lungs are winded.
I sit down on my Nordic bench and work my tib bar to perfect form failure.
Then I place a 90-pound kettlebell on my knee and train my soleus to a deep burn, being sure to strengthen from my ankle mobility and then to hold the top position of every rep.
Sometimes I do a second set, but I don’t have to.
Then I do 3 sets of 12 ATG Split Squats per side, which I find have greater potential after the pump and the ankle work.
Right from the first set, I have my back foot elevated. The first set is bodyweight. Then I load the second set. And I load the third set a little more. But please remember that when I started this 10 years ago, I had to elevate my front foot and assist myself!
Then the posterior.
Then nooks and crannies around the hips and lower spine.
Then I flow at least one set for my mid spine, shoulders, and elbows/wrists.
This takes me less than an hour.
No other warm-ups needed.
No other mobility needed.
No other body treatments needed outside the gym.
Once per week I do 6 sets of 3 jump-lands per leg, after the treadmill pump. I start really gently. I rest about 20 seconds between sets. And I gradually get a little higher each set. I do NOT think you have to do this drill. My sport is basketball but I only play once a month, so this is the simplest drill I can think of to keep some stimulus toe-first and heel-first.
Once a month I set up a basketball game with my friends.
Dunking has never been easier for me.
Flexibility has never been easier for me.
Injury-resistance has never been easier for me.
And this is the LEAST time and money I’ve spent on my body in the last 20 years.
I believe the biggest reason is STRETCH-STRENGTH.
It’s such a powerful long-term investment in the body, training both strength and flexibility at the same time, with a long-term payout of less time needed to maintain uncommon mobility, athleticism, and injury-resistance.
Sled or resisted treadmill is also a solution unlike anything else I’ve experienced.
It’s so gentle, yet delivers so much circulation in such a short time.
And now with the backward treadmill allowing those results in just a few minutes from a small space, we have entered a golden age of EFFICIENCY for exercise.
I also try to eat at least 80% real food.
And I try to shut my phone off when my kids go to sleep.
Now you know everything I do for my body.
Conclusion:
- Sled or resisted treadmill plus
- stretch-strength training, done
- from the ground up has created results beyond what I thought were possible from exercise, in a fraction of the time I used to spend when still struggling and needing painkillers and other treatments to get by, and for a fraction of the cost of cardio and strength machines at the gym!
Yours in Solutions,
Ben
