As an athlete or sports coach our biggest constraint is time. It is therefore vital that we plan well and are efficient in everything we do. This takes practice and discipline. I believe it is actually a skill, and like any skill, one which can be developed over time.
No matter how well we plan or how efficient we are there are always times when we need to adapt or modify a training session. How many times have you got stuck in traffic on the way to the gym or practice? Often right? It is important that we have the discipline and knowledge to know what we are going to do in these situations. Use this as a challenge. Don’t skip or postpone the session for another time.
We can actually use this time constraint to our advantage and up the intensity of the workout and get our strength/power work done through varying combinations of exercises with minimal rest in between. The following combinations of exercises cover everything you need to accelerate your gains and decrease your time spent training.
- Hip Dominant/ Vertical Pull: Kettlebell Single Leg Deadlift / Pull Ups
- Mobility/ Horizontal Push: Ankle mobility drills/ Barbell Bench Press
- Knee Dominant / Vertical Push: Slideboard Leg Curls/ DB or Kettlebell Press
Move from one exercise to the next with minimal rest. The amount of rest you take will depend on you or your athlete’s level of strength and fitness. Also note that as you progress through your workout, your rest period needs to increase so you keep good form through each movement. While you are resting you can incorporate some form of mobility, foam roll or stretching activity. As a cricket player I often do some eye exercises or reflex catching drills in my rest periods. The point is - Get creative and tweak this idea to suit your own needs. Not everyone is the same but it is important that you just get it done. It important to warm up properly beforehand and then perform as many circuits as you can in the time you have available.
A Sample Training Workout:
Warm Up:
1. Foam Roller- IT bands, hamstrings, quadriceps, upper back and glutes
2. Mobility- 3 way single leg dead lift (SLDL), lunge circuit, leg swings, wall slides
3. Activation- band pull apart series, bench hip lift, shoulder circuit, x band walks, elbow push ups
Circuit:
1. Kettlebell Single Leg Deadlift
2. Pull Ups
3. Ankle mobility drills
4. Barbell Bench Press
5. Slideboard Leg Curls
6. DB or Kettlebell Press
