30.04.11:

30-Day Minimalist Training Plan
Day 30:

Type: Endurance, Strength-Endurance
Trail Run >90 @ Easy Pace (65% RP)
Chattahoochee Trail
Then...
"Cool-Down"
Nothing But Pull-Ups
Max Pull-Up Attempt
Three Sets
Then...
Recovery Protocol

NOTES: Doing a lot of pull-ups lately...

29.04.11:

30-Day Minimalist Training Plan
Day 29:

Type: Endurance, Power-Endurance
Trail Run
15 Min @ Easy Pace +
15 x 10 Sec Sprint/50 Sec @ Easy Pace
30 Min Total
Then...
2 Min Bulgarian Bag Work
1 Min Rest
3 Min Bulgarian Bag Work
2 Min Rest
2 Min Bulgarian Bag Work
1 Min Rest
3 Min Bulgarian Bag Work
2 Min Rest
Then...
2 x (1-6) Pull-Up Ladder +
6 x 30/30 (30 Sec Sprint/30 Sec "Less Hard") +
2 x (1-6) Pull-Up Ladder

28.04.11:

30-Day Minimalist Training Plan
Day 28:

Type: Power-Endurance
"Those Pull-Ups Suck"
10 x Pull-Ups +
20 x KB Wall Shots +
30 x KB Swings +
40 x Push-Ups +
50 x KB Goblet Squats +
60 x KB Weighted Sit-Ups +
70 x Pull-Ups
All for Time

27.04.11:

30-Day Minimalist Training Plan
Day 27:

Type: Endurance, Power-Endurance
Warm-Up w/
Trail Run <90
Then...
Bulgarian Bag LT Training
10 x Squat-Catch-Jump Squat +
20 x Full-Moons (10 x Ea. Direction) +
60 Sec Rest
Four Rounds
Then...
30m Twisting Lunge +
10 x Bag Power Wipe (Two-Count) +
60 Sec Rest
Four Rounds
Then...
20 x Weighted Sit-Ups (Behind-the-Neck) +
20 x OH Throws
60 Sec Rest
Four Rounds
Then...
"Active" Cool-Down

26.04.11:

30-Day Minimalist Training Plan
Day 26:

Type: Strength, Power
Warm-up w/
3 x 20 Squat
3 x 10 Push-Up
3 x 5 Pull-Up
3 x 5 Burpee Pull-Up
Then...
Heavy Log Muscle Clean
1-1-1-1-1
Rest 2-3 Min Between Ea. Set
Then...
Heavy Boulder Clean & Press
1-1-1-1-1
Rest 2-3 Min Between Ea. Set
Then...
Boulder Throw (For Max. Distance)
1-1-1-1-1
Then...
Agility Drills
"X" Pattern, "N" Pattern, "M" Pattern
Then...
Cool-Down

25.04.11:

30-Day Minimalist Training Plan
Day 25:

Type: Endurance, Strength, Power-Endurance
5-Mile Tempo Run @ 7.15-7.30 Pace
Then...
One-Arm OH Squat (Right Side) @ 45# KB +
One-Arm OH Squat (Left Side) @ 45# KB
Reps 10-9-8-7-6-5-4-3-2-1
Then...
Bulgarian Bag Complex
5 x Swing-Catch-Jump Squat +
10 x Weighted Clapping Push-Ups +
20 x Bulgarian Bag Slams
Four Sets
Then...
Cool-Down

24.04.11:

30-Day Minimalist Training Plan
Day 24:

Type: Power (VO2 Max), Active Recovery
Warm-Up w/
3-Mile Run
Then...
3 x 20 Squat
3 x 30 Sec Dead Hangs
3 x 10 Shoulder Dislocates
Then...
KB Triplet Complex
Triplet = (1 x Clean + 1 x Hang Clean + 1 x Jerk)
1 x Triplet Every 30 Seconds
For 10 Minutes (20 Sets Total - 10 Sets Ea. Arm)
Then...
KB Snatch VO2 Max Protocol
15 Sec Work @ >7 Reps Per Interval
15 Sec Rest
For 10 Minutes
Then...
Cool-Down

23.04.11:

30-Day Minimalist Training Plan
Day 23:

Type: Strength-Endurance, Power-Endurance
"Achilles"
75 x Clapping Push-Ups +
800m Run +
75 x Weighted Sit-Ups @ 45# KB +
800m Run +
75 x "Hardstyle" KB Swings @ 45# KB +
800m Run +
75 x Pull-Ups +
800m Run

22.04.11:

30-Day Minimalist Training Plan
Day 22:

Type: Active Recovery
Work on Shoulder Internal Rotation
Then...
Lattisimus, Trapezius
Active Release/Soft Tissue Work
Then...
Daily Dozen Joint Mobility Drills

21.04.11:

30-Day Minimalist Training Plan
Day 21:

Type: Active Recovery
5-Minute Squat Test
Then...
Gleno-Humeral Active Release
Gluteal Active Release
Hip Internal Rotation
Then...
5-Minute Squat Re-Test

20.04.11:

30-Day Minimalist Training Plan
Day 20:

Type: Strength-Endurance, Power-Endurance
10-Min Warm-Up
Various KB Catches, Carries, Throws
Then...
30 x Single-Arm Hi-Pull @ 45# KB +
30 x SA Hi-Pull @ 45# KB (Other Arm) +
50m Lunge-and-KB Pass +
25 x SA Hi-Pull +
25 x SA Hi-Pull +
50m Lunge-and-KB Pass +
20 x SA Hi-Pull +
20 x SA Hi-Pull +
50m Lunge-and-KB Pass
Two Rounds
Then...
Cool-Down

NOTES: Lunge-and-KB Pass = Lunge forward and hold position. Pass the KB from one hand to the other underneath the forward leaning leg. Lunge again. Pass again. Serve with some anguish and enjoy.

19.04.11:

30-Day Minimalist Training Plan
Day 19:

Type: Power, Power-Endurance
10 x Russian Twists @ KB (Two-Count) +
15 x OH Swings +
20 x RTW (10 x Ea. Direction) +
25 x Russian Swings +
30 x One-Arm Power Cleans (15 x Ea. Arm)
Three Sets
Two Minute Rest between Sets
Then...
Cool-Down

18.04.11:

30-Day Minimalist Training Plan
Day 18:

Type: Endurance, Power-Endurance
Trail Run <90 @ Cedarville State Forest
7 Miles
Then...
10 Min KB Warm-Up
Catches, Throws, RTW, etc
Then...
15-12-10
H2H Swing (Two-Count) +
Half Moon @ Bulgarian Bag
Then...
15-12-10
Russian Swing +
Russian Twist
Then...
21 x Russian Swings +
100m Lunge +
21 x Bag Wall Shots
Four Rounds
Then...
Cool-Down

17.04.11:

30-Day Minimalist Training Plan
Day 17:

Active Recovery

16.04.11:

30-Day Minimalist Training Plan
Day 16:

Type: Strength, Endurance
Trail Run <90 @ Mercersburg Academy XC Course
Then...
4 x 30m
Heavy Log Flip (End-Over-End)
Then...
4 x 30m Tree Trunk Roll (Uphill)*
Then...
50 x Clapping Push-Ups

Results:
Trail Run = 9 Miles

NOTES: *Tree Trunk Roll - Utilize your absolute strength to roll the log up hill. Do not thrust explosively in order to generate momentum. Instead, crouch down, dig in your toes, put your shoulder into it and slowly push forward to roll the tree. Close in again, crouch, and repeat until you've moved the tree the full 30m. To give you an idea of the appropriate tree size - I rolled a fallen oak trunk approximately 3 feet in diameter and 15 feet long. I was able to roll it, but it was too heavy to lift off the ground. This is a full body exercise that fosters full body strength and trains your muscles - arms, chest, torso and legs - to all work in concert with one another.

15.04.11:

30-Day Minimalist Training Plan
Day 15:

Type: Strength, Power-Endurance
3-3-3-3-3
Heavy Log Bridge Press
Increase Log Weight w/ Ea. Set
Then...
"Unworthy"*
Bag Wall Shots @ Bulgarian Bag
One-Arm KB Cleans +
One-Arm KB Cleans (Other Arm) +
SSHP +
"Hard" Style KB Swings
Reps 10-9-8-7-6-5-4-3-2-1
Then...
Bulgarian Bag Complex
10 x Swing-Catch-Jump Squat +
20 x Full Moons
Three Sets
Then...
25 x Weighted Sit-Ups (Bulgarian Bag Behind the Neck) +
25 x OH Leg-Levers @ KB +
25 x Weighted Sit-Ups (Clinch Bulgarian Bag in Arms)

Results:
Max Log Press = 12" Diameter, 6 Foot Long, 210#
"Unworthy" = 12.08

*NOTES: "Unworthy" Standards - (1) Bag Wall Shots - the bag must hit or clear a 10' target; (2) May not "break" circuit (i.e. pause or rest voluntarily or involuntarily); (3) May not set the KB down during the four KB movements.

14.03.11:

30-Day Minimalist Training Plan
Day 14:

Type: Strength, Power, Power-Endurance
5 x 3 Log Overhead Press
Weight Progression (ie, during the last set 3 x reps should be difficult to complete)
Then...
5 x 1 Boulder Thrust-Throw
Throw Boulder for Maximum Distance
Then...
"Up The Hill - Down The Hill"
KB Rack Carry Down the hill (200m) +
Sprint Up the hill +
Bulgarian Bag Shoulder Carry Down the hill +
15 x Bag Power Cleans +
15 x Bag Russian Twists (Two Count)+
KB Rack Carry Up the hill +
Sprint Down the hill +
Bulgarian Bag Shoulder Carry Up the hill +
15 x KB One-Arm Cleans +
15 x KB One-Arm Cleans +
ONE SET!
Six Sets Total
Then...
"Cool-Down"

13.04.11:

30-Day Minimalist Training Plan
Day 13:

Type: Power, Power-Endurance
KB Warm-Up Complex
Goblet Squat +
Leg-Levers +
Russian Swings
Reps 30-20-10
Not Timed
Then...
Half-Moons (Two-Count) @ Bulgarian Bag +
Single-Arm Bridge Press +
Single-Arm Bridge Press (Other Arm) +
KB "Hard" Style Swings
Reps 21-15-9
For Time
Then...
Bulgarian Bag Complex
10 x Swing-Catch-Squat +
30 x Full-Moons (15 ea. Direction)
Max Rounds. 8 Minutes
"Loser's Redemption" = 25 Burpees Per Foul
Then...
Cool-Down

Results:
Timed Complex 21-15-9 = 4.49
Bulgarian Bag Complex = 11 Rounds Total (2 x Fouls)
"Loser's Redemption" = 50 x Burpees

NOTES: The Bulgarian Bag Complex places an enormous strain on the forearms and hand grip. Letting go, dropping the bag, or even letting go and re-catching mid-air constitutes a "foul". Loser's Redemption = Add 25 x Burpees for every foul.

12.04.11:

30-Day Minimalist Training Plan
Day 12:

Type: Endurance, Power-Endurance
Trail Run <90. Columbia Trail
@ Easy Pace (55-60% RP)
Then...
7 x Burpees +
7 x "Hard" Style KB Swings +
7 x Clapping Push-Ups
Seven Rounds
Then...
4 x 30/30 KB Thruster
30 Seconds Work
30 Seconds "Rest" in OH Position

Results:
TR <90 = 4.5 Miles
Seven Rounds = 5.26
4 x 30/30 = R1 - 27 Reps; R2 - 22 Reps; R3 - 17 Reps; R4 - 16 Reps

10.04.11:

30-Day Minimalist Training Plan
Day 10:

Session 1:
Type: Active Recovery
Plantar Fascia Active Release
Then...
Gastrocnemius Trigger Point Therapy
Then...
Work on reopening hip internal rotation
Test/Retest = Squat


Session 2:
Type: Endurance, Active Recovery
Trail Run <90. Columbia Trail
Appx. 8-9 Miles @ Easy Pace

09.04.11

30-Day Minimalist Training Plan
Day 9:

Session 1:
Type: Power-Endurance, Strength-Endurance
10 x "Hardstyle" Push-Ups +
10 Sec "Rest" in Front Plank
Ten Sets
Then...
KB Progression Complex
30 x RTW +
30 x RTW (Other Direction) +
30 x Halos +
30 x Pass-Throughs +
30 x Pass-Throughs (Other Direction) +
30 x Clinch Good Mornings +
30 x One-Arm Swings (Right Arm) +
30 x Bent-Press (Right Arm) +
30 x One-Arm Swings (Left Arm) +
30 x Bent-Press (Left Arm) +
30 x Cleans (Right Arm) +
30 x OH Sit-Ups (Right Arm) +
30 x Cleans (Left Arm) +
30 x OH Sit-Ups (Left Arm) +
30 x Hi-Pull +
30 x Side Lunge +
30 x Spike Swings
Then...
5 Minute Rest
Then...
50-40-30-20-10
Woodchoppers @ Bulgarian Bag +
Bag Power Clean @ Bulgarian Bag
Then...
Cool-Down, for real

Session 2:
Type: Endurance
Trail Run >90. Columbia Trail @ Easy Pace
Then...
Sub-Max Pull-Ups
Three Sets
Then...
Cool-Down

Results:
Session 1: KB Progression - 24.03
Session 2: Trail Run - 20 Miles

NOTES: (1) The KB Progression and the Bulgarian Bag Circuit placed an enormous work-capacity demand on the shoulders, traps, and, most particularly, the forearms. The pain level got so high, I swore the forearms were going to explode. The body was screaming "let go". The mind said "hold on". And then the truth sank in - "sometimes you dig the hole so deep, you just can't get out." (2) Then...dug the hole a little deeper with a 20 mile trail run. Time to ice the legs, and focus on the thought that tomorrow won't be as bad as today.

08.04.11:

30-Day Minimalist Training Plan:
Day 8:

Type: Endurance, Strength, Strength-Endurance
Trail Run. 12 Miles @ Columbia Trail
Then...
"My Pet Rock"
Boulder Complex
5 x Deadlifts +
5 x Cleans +
5 x Zercher Squats +
5 x OH Press
Five Sets
Then...
15m Log Flip +
15m Bear Crawl +
15m Broad Jump Burpee Back to Log
Four Rounds
Then...
75 x Pull-Ups, for time
Then...
Cool-Down

07.06.11:

30-Day Minimalist Training Plan
Day 7: Power-Endurance, Test, Endurance

Session 1:
Type: Power-Endurance
"Rip It Up"
21-15-9
One-Arm Swings (Right Side) +
One-Arm Swings (Left Side) +
Swing-to-Hi-Pull +
Cleans +
"Hardstyle" Push Jerk*

Then, Later...

Drive to Jersey, for time...

Session 2:
Type: Power-Endurance
30 Seconds Accelerating Squat +
60 Seconds Twisting Lunge +
30 Seconds Rest
Seven Sets
Then...
10 x Bag Slams @ Bulgarian Bag +
10 x Bag Plyo Push-Ups +
10 x "Hardstyle" Kettlebell Swings
Two Rounds
Five Sets
Rest some between sets (but not too much)
Then...
Cool-Down

Results:
"Rip It Up" - 7.08

NOTES: "Hardstyle" KB Push Jerk - the bottom of the bell is facing skyward.

06.04.11:

30-Day Minimalist Training Plan:
Day 6:

Type: Strength, Power-Endurance
Warm-up #1:
4 x 15m Twisting Lunge @ 37# Bulgarian Bag
Then...
Warm-up #2:
Single-Arm KB Complex @ 45# KB
5 x Clean +
5 x Hi-Pull +
5 x Bent-Press +
5 x Snatch +
5 x Circular Clean
Four Sets (Two Sets x Ea. Arm)
Then...
10 x OH Press @ Log (7-8 RPE) +
10 x "Hardstyle" KB Swings @ 45#
Five Rounds
Then...
30 x Russian Swings @ 45# +
20 x Take-Down Slams @ Bulgarian Bag +
10 x Squat Cleans @ Log (7-8 RPE)
Three Rounds
Then...
40-Min Run @ Training Pace
Then...
50 x "Hardstyle" Push-Ups
Then...
Cool-Down
MobilityWOD

05.04.11:

30-Day Minimalist Training Plan:
Day 5: Active Recovery

Intermittent Fasting
Also...
Neurodynamics
Ref: The Mobility WOD

04.04.11:

30-Day Minimalist Training Plan
Day 4:

Type: Endurance
20:20:20 Interval, Hylan Pass Trail
20 Min Warm-Up @ 55% RP
20 Min @ Training Pace (85% RP)
20 Min @ 110% Race Pace

03.04.11:

30-Day Minimalist Training Plan
Day 3:

Type: Strength
Warm-up w/
3 x 20 Squat
3 x 10 Jump Squat
3 x 5 Goblet Squat @ Small Boulder (appx. 35-45#)
Then...
5 x 3 Boulder Squats (Heavy)
Rest 2-3 Minutes between sets
Then...
Cool-Down

NOTES: Day three of minimalist training! Today's training centers around boulder squats. Lithosthenics, if you will. Like most of the minimalist training, it's pretty straight forward. You find a large rock approximately 24" in diameter, and roughly spherical in shape. Assume the bottom squat position and cradle your arms around the boulder. Clinch your arms tightly, pulling the boulder towards you as you extend upward to complete the movement. Then repeat until you've completed the set. So what's the big deal about squatting with boulders? Well, mainly because it's an awkward lift that puts a lot of strain on the whole body throughout the movement. This is a critical skill to train, because it's rare that life presents you a symmetrical heavy object, with evenly distributed weight, with a convenient straight bar that fits nicely in your closed grip. More often than not, when life gives you something heavy that needs lifting, it's large, unwieldy, and awkward to pick up. Lifting boulders is good practice for such tasks.

02.04.11:

30-Day Minimalist Training Plan
Day 2:

Type: Power, Power-Endurance
Warm-up w/ a few Bag Drills, Throws and Catches
Then...
40m Plyo Broad Jump @ Bulgarian Bag +
60 Sec Tuck Hold ("Crow") +
30 x Wall Shots @ Bulgarian Bag
Seven Rounds
Then...
400 x SSHP @ Bulgarian Bag
Moderate Pace
Then...
Cool-down, for real

NOTES: What's up lean machines! Another great day of minimalist training and great use of the homemade Bulgarian Training Bag. The 40m Plyo Broad Jump is simple enough. Just saddle the bag on your shoulders, hold on by the handles, and explosively jump forward for 40m. Your legs will be screaming and the blood will be surging to your lower extremities which leaves very little to hold with during the tuck hold. Your red blood cells will be doing an about face and beating feet back to your arms, and by the end of the tuck hold your tri's, bi's and forearms will be so full of blood that you'll expect your veins to explode when your doing the wall shots. Repeat that seven times, without stopping, if you think you can. Kill it!

01.04.11:

30-Day Minimalist Training Plan
Day 1:

Type: Power-Endurance
3 x 20 Squat
3 x 10 Wall Squat
3 x 5 OH Squat @ 37# Bulgarian Bag
Then...
Swing-Catch-Jump Squat @ 37# Bulgarian Bag
Breathing Ladder 1-10
Then...
Digression/Progression Complex
Half-Moons @ 37# Bag (Two-Count) +
Pull-Up
10/1; 9/2; 8/3; 7/4; 6/5; 5/6; 4/7; 3/8; 2/9; 1/10
Then...
10m Bear Crawl +
10m Reverse Crawl +
10 x Wall Shots @ 37# Bag
5 Rounds
Then...
300 Sec Front Plank


NOTES: Living out of your truck? Life on the road? Traveling much? No problem. You don't need to carry an entire gym in a U-Haul trailer. Over the next 30 days, I'll be personally conducting minimalist training to show you how it is possible to foster exceptional strength, power, power-endurance and endurance with just a few simple tools. All you personally need is a 45# Kettlebell, a 37# homemade Bulgarian Training Bag, and a pair of running shoes. All strength training and power lifts will be done in the woods with boulders and logs or park benches. And I guarantee you won't see the same workout twice. My challenge to you is to do the same the next time you have a long road trip or business trip. Necessity is the mother of invention, right? Be inventive. Go kill it!