I follow a hybrid training schedule that involves strength and cardio. My primary goal is to be a well-rounded athlete that can participate in a variety of sports and activities with longevity in mind.
My simple weekly schedule:
- 3 Strength
- 3 Cardio
- 1 rest day
The content and workload is flexible depending on my current priorities and how my body feels, but I do aim hit these numbers every week. I make adjustments based on the following priorities:
- Rehabilitation from injury or pains
- Most impactful exercises related to my current goals
- Slow progressive overloading to stay consistent without going backwards
Strength
My strength workouts usually take 45 mins. All strength workouts follow the format below, usually in this order:
- Loaded Isometrics – activates muscles. Safely builds strength at end range of motion. I have found this to be critical and most effective for injury prevention and rehabilitation.
- Plyometrics – train quick twitch, athletic movements. I have to be very careful with these because it is tough on nervous system and tendons, so I modify often.
- Primary Lift – heavy loaded olympic lift variations (squats, deadlifts, presses)
- Functional Accessory Lifts – target specific muscle groups
- Core – Loaded reps
This is what each day looks like:
Day 1: Back + Hinges
| Loaded Iso | – Deep Lunge with loaded barbell x 45 s – Iso Squat with loaded barbell x 45 s – Eccentric Calf Raises x10 |
| Plyometrics | – Pogos x3 – Single Leg Box Jumps x3 – Power Jumps x3 |
| Primary Lift | – Trap Bar Deadlift x3 – Weighted Pull Up x3 |
| Functional Accessory Lift | – Single Leg Deadlift x3 – Ring Suspended Curls x3 – Ring Suspended Rows x3 |
| Core | – Side Bend Loaded Barbell x 3 – Toes to Bar x 3 – Seated barbell hinges x 3 |
Day 2: Press + Clean
| Loaded Iso | – Deep Lunge with loaded barbell x 45 s – Iso Squat with loaded barbell x 45 s – Eccentric Calf Raises x10 |
| Plyometrics | – Pogos x3 – Single Leg Box Jumps x3 – Power Jumps x3 |
| Primary Lift | – Overhead Press x3 – Tricep Extension x3 |
| Functional Accessory Lift | – Power Clean x3 – Ring Dips x3 |
| Core | – GHD Sit Ups x 3 – Banded/Cable Twists x 3 – Hanging Knee Raise x 3 |
Day 3: Legs
| Loaded Iso | – Deep Lunge with loaded barbell x 45 s – Iso Squat with loaded barbell x 45 s – Eccentric Calf Raises x10 |
| Plyometrics | – Pogos x3 – Single Leg Box Jumps x3 – Power Jumps x3 |
| Primary Lift | – Front Squat x 3 – Nordic Curls x3 |
| Functional Accessory Lift | – Bulgarian Split Squat x3 – Side Lunge x3 |
| Core | – Ab Wheel x 3 – Hanging Leg Raise x 3 – Side Deficit Dip x3 |
Cardio
This can be highly flexible depending if I am maintaining, playing sports, or training. I always perform a warmup of lightly loaded isometrics or stretching, cardio, and cool down of loaded isometrics or stretching.
Day 1: Long, easy cardio (45 mins – 1 hr)
Day 2: Short, easy cardio (30 mins)
Day 3: HIIT cardio, V02 Max training (15-30 mins)
Usually my cardio is running outside for convenience. However I may replace with a bike ride, swimming, or playing sports with friends.
Tracking
I have learned tracking is critical to maintaining consistency and making progress. I used to think I could do this casually, but have come to realize that every serious athlete tracks their progress. It does not have to be complex, but it is essential.
I manually track my workouts on a printed monthly calendar. I record workouts with a green highlighter dot and written title of what I did (i.e. ST Back+ Hinge, 3 Mi Run, etc). The calendar is on my refrigerator so I see it every day. At the end of the month, I can quickly total up strength and cardio to reflect on consistency. With tracking, I feel motivated by seeing green dots stack up and rarely fall out of rhythm.
I use apps to log each workout. Strava is used for all cardio. Hevy is used for all strength, and also posts into cardio. I have an app called Healthview that I like which lets me easily see health stats over time (why this is not possible in the apple health app is beyond me).
Equipment
I love working out once I start, but it is a daily challenge to kickstart my body and mind into workout mode. Since COVID, I have done all my strength workouts at home and will never go back. While public gyms have many benefits – specialized equipment, trainers, social atmosphere – the home gym provides the least friction transitioning into exercise. Within 5 minutes I can change and be working out, and be finished and showered an hour later. Driving back and forth to a gym, loading and hauling a gym bag, cramming my stuff into a locker is just unfathomable now. It’s also much cheaper, customizable, and no wait times at home.
My outdoor set up includes a basic Titan squat rack with a pull-up bar on astroturf, a bench, gymnastic rings, 4 sets of plates ranging 10 lbs – 45 lbs, and 2 sets kettlebells. I also have a variety of bands and accessory equipment that I keep in an weatherproof container. The entire footprint is about 12 x 12 ft – small enough to fit in a small patio. Total cost for all of this in new condition is under $1000. I have had all of this for about 5 years, so considering its use I am nearing less than $1/workout.