[Marius T]

Hi all,
I have a question related to strength training.
The premium edition plans contain 2 big working sessions, on two different days ( e.g. on Monday and Thursday)

Now, like many others, I found that the time required to execute the sessions is 60 to 90 minutes, if you want to do a proper 10 min warmup, the session itself and a little bit of cool down.

To save time, can one split the big sessions into mini sessions and split them before/after a swim, bike or run workout?
Will be this approach still efficient or the results will be suboptimal and will be better to stick with the plan as prescribed ?

A practical example, using a sample big session from the site:
(3) Elevated Deadlift – 8
(2) Pallof Press – 5 x 10s

(3) Split Squat with Counterweight – 12 each way
(3) Single-Leg Hamstring Bridge -12 each leg

(3) Kettlebell Pull Through – 45s
(3) Posterior Tibialis Heel Raise – 8 each leg

(3) Hip Flexor Leg Swing – 8 each leg
(3) Single-Leg Band Passover – 10 each foot

(3) Single-Leg Row – 15

What I’m thinking is the following:

Mini session A – money makers movements, to be done as prescribed by the plan, as independent workouts
(3) Elevated Deadlift – 8
(2) Pallof Press – 5 x 10s

(3) Split Squat with Counterweight – 12 each way
(3) Single-Leg Hamstring Bridge -12 each leg

Mini session B – core orientated session, to be done after/before a swim, bike or run workout
(3) Kettlebell Pull Through – 45s
(3) Posterior Tibialis Heel Raise – 8 each leg

(3) Hip Flexor Leg Swing – 8 each leg
(3) Single-Leg Band Passover – 10 each foot

(3) Single-Leg Row – 15

Thank you,
Marius

[Dr. Andrew Gregg CSCS]

Hi Marius,

Breaking the workouts into two sessions as you have noted will work great. I would recommend switching the posterior tibialis heel raise and the pallof press to keep all major lower leg efforts on the same day and the B session even more core oriented. My suggestions below:

A:

(3) Elevated Deadlift – 8
(3) Posterior Tibialis Heel Raise – 8 each leg

(3) Split Squat with Counterweight – 12 each way
(3) Single-Leg Hamstring Bridge -12 each leg

B:

(3) Kettlebell Pull Through – 45s
(3) Hip Flexor Leg Swing – 8 each leg

(2) Pallof Press – 5 x 10s
(3) Single-Leg Band Passover – 10 each foot

(3) Single-Leg Row – 15

Let me know if you have any questions.

Best,

[Marius T]

Hi,
Thank you for your kind answer. It really make a difference for us, amateurs trying to juggle with all aspects of life 😊

Sorry if this is splitting the hairs, but I have a development of this idea. I promise that this is the last one :))

I has thinking at Post-Activation Potentiation (PAP) principle and his application on our situation.

So, what is your idea about combining a bike interval session and a SC session, like this:

Warm Up – 10 min on the bike
SC
(3) Elevated Deadlift – 8
(3) Posterior Tibialis Heel Raise – 8 each leg

(3) Split Squat with Counterweight – 12 each way
(3) Single-Leg Hamstring Bridge -12 each leg

Bike intervals, let say CCI5, which is
4 x (8 minutes Zone 3/3 minutes Zone 1)

Cool down – bike, 5 minutes Zone 2, 5 minutes Zone 1

Marius

• This reply was modified 2 years, 1 month ago by Marius T.

[Dr. Andrew Gregg CSCS]

While PAP can be beneficial (especially in high power/strength workouts) I would encourage experimenting with it. Within PAP there are responders and non-responders. Identify if you feel your power output is consistent or better with the PAP or do the strength workout after.

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