August Program of the Month is brought to you by Performance Coach Jack Parker!
GET STRONGER, BECOME BETTER CONDITIONED IN JUST 10 MINS.
I know what you’re thinking. It sounds like something you would read in a health magazine trying to grab your attention, as it sounds too good to be true right!?
Well, like anything health and fitness related, it’s all about consistency and progression. One 10-minute session probably wouldn’t do jack (excuse the pun), but 12 weeks of consistency; that’s a whole new ball game.
Very simply, most people think training has to be really complex, with lots of movements, thus over-complicating it all. This simple program requires one exercise at a time and uses the “on the minute, every minute” format (EMOM).
Now your choice of exercise can vary, and I would suggest using an exercise that is compound (movement at more than one joint) i.e. deadlift and squat variations. Plus, an exercise that you can add more load to.
To illustrate this method, we’re going to use a proven rep scheme developed by an English Power lifter by the name of Adam Bolton. He’s a strength and conditioning coach who has won 9 world titles in powerlifting and was the first human to deadlift 1000lbs, so this guy knows his stuff.
The exercise he suggests is the Kettlebell swing, and here’s the format of the sessions.
ADD A REP EACH SESSION
Session 1: 5 reps x 5 sets
Session 2: 6 reps x 5 sets
Session 3: 7 reps x 5 sets
Session 4: 8 reps x 5 sets
Session 5: 9 reps x 5 sets
Session 6: 10 reps x 5 sets
ADD A SET EACH SESSION
Session 7: 10 reps x 6 sets
Session 8: 10 reps x 7 sets
Session 9: 10 reps x 8 sets
Session 10: 10 reps x 9 sets
Session 11: 10 reps x 10 sets
So, first things first, you would perform the swings at the start of every minute. Its that simple. Your rest period is however long is left in that minute. So, if you’re doing 5 swings you’ll probably have 50 seconds to rest.
A decent kettlebell swing should be really powerful, with a constant neutral spine and, in this instance, only swung to shoulder height. Some of you may look at that rep scheme and think “ah yeah that’s not too bad” but you must also consider what kettlebell weight you are using. FORM really is the key here, so you must find a weight that challenges you but doesn’t cause your form to change.
I would suggest that you try to compete the EMOM with a 16kg first, then work upwards. Rather than start to heavy and struggle. Let’s imagine you can do 10 reps and 10 sets on the minute every minute for 10 minutes with a 32kg kettlebell, being as powerful as you can in each swing. Now that’s strong and conditioned.
Implementing the Program:
My suggestion on implementation would be to use this method as a supplement to a strength-based program, so that your body isn’t completely fried when you attempt the EMOM. How often you perform the sessions is really dependent on the recovery of your body and what other movements you may be doing in the gym. You body may cope fine with 5 reps 5 sets, but pull up sore on 10 reps 5 sets. Like all exercises, warm up effectively!
This format can be used with different exercises, so you could apply this to your front squat or back squats etc. You just need to use a weight that doesn’t cause failure of the movement and that you can do with power in mind, not control and tempo.