Stefan Olsson
Level 4 Valued Member
So, right now Im in no mans land currently doing IPD (One Program per Day, thank you Dan John ) with no structure or idea where to go next.
I want to do a program that you can do once or seven times per week. Like S&S in that sense but with excercises and vareity. Just plugging away at two excercises is nothing for my restless mind. I cant workout say mon-wen-fri... if I get a possibility to work on tuesday i need to be able to do that. I guess it need to be auto regulated and hit the whole body each time for no start my ADD.
I know that when I follow a program with presses I always miss the good ól push-ups, knowing its good for me. When doing a program with push-ups I miss the fun of putting weights over head.
So far I´ve been eying Super Simple Strength
The other program is The Best and Simplest One Kettlebell Workout
And lastly More Muscle in 10 Minutes A Day
Have I missed any programs? Which one would you choose?
I dont have any specific goals other than I want to be able to satisfy my training need swhen I can (life, energy etc.), I cant follow a structured program as stated above. A punch the clock type of workout. One could argue that "well ... do whatever you want".. but thats a little to loose for my likings .. some sort of structure is needed.
I want to do a program that you can do once or seven times per week. Like S&S in that sense but with excercises and vareity. Just plugging away at two excercises is nothing for my restless mind. I cant workout say mon-wen-fri... if I get a possibility to work on tuesday i need to be able to do that. I guess it need to be auto regulated and hit the whole body each time for no start my ADD.
I know that when I follow a program with presses I always miss the good ól push-ups, knowing its good for me. When doing a program with push-ups I miss the fun of putting weights over head.
So far I´ve been eying Super Simple Strength
Here is an example of what this may look like:
Day 1: Squats x 10, Pushups x 5 for 10 minutes. Then Overhead Carries x 10 minutes.
Day 2: Kettlebell Swings x 10, Pull-ups x 3 for 10 minutes. Then Backward Leopard Crawl x 10 minutes.
Day 3: Bodyweight Getups, or Formal Turkish Get-ups, for 10 minutes. Then Goblet Carries x 10 minutes.
Day 4: rest
Rinse and repeat with the same movements, or similar movements, or mix it up.
The other program is The Best and Simplest One Kettlebell Workout
With the following single kettlebell workout, you can work on all your strength movements in one session with 2-6 sets of 3-8 reps. Each movement provides an adequate amount of rest for the next item in the superset. The finisher, which consists of swings and planks or pushups is a great way to add some cardiovascular work as well as some extra core/arm training.
Superset the exercises below for 2-6 rounds:
Press (up to 80% effort)
Row (up to 80% effort)
Squat (front squat or goblet squat)
Then perform kettlebell swings and planks (or pushups) for 2-5 sets
Together, this workout covers all the main strength movement categories:
Upper Push (press and/or pushups)
Upper Pull (rows)
Lower Push (squats)
Lower Pull (swings)
Part of the reason that programs generally work well is that they provide workouts which are already designed for you. If you struggle to think of what you should do at the gym, you’re less likely to do as much work–or any at all! It’s very helpful to at least have a go-to workout in your collection.
And lastly More Muscle in 10 Minutes A Day
- All you need is a heavy kettlebell and a doorway pull-up bar to add some serious muscle.
- Alternate between the swing/pull-up and goblet squat/one-arm push-up combo 4 times each day. It'll only take 10 minutes each day.
- With HFT (High Frequency Training), you don't need to train with balls-to-the-wall intensity every workout to stimulate muscle growth. Just add circuits into your current training plan and get ready to add lean body mass across your upper body and legs.
- Example of first week
- Monday: Primary workout in the morning, SOP circuit for 2 rounds in the evening
- Tuesday: GHO circuit for 2 rounds at any time
- Wednesday: Primary workout in the morning
- Thursday: RDI circuit for 2 rounds at any time
- Friday: Primary workout in the morning
- Saturday: SOP circuit for 2 rounds at any time
- Sunday: Off
Have I missed any programs? Which one would you choose?
I dont have any specific goals other than I want to be able to satisfy my training need swhen I can (life, energy etc.), I cant follow a structured program as stated above. A punch the clock type of workout. One could argue that "well ... do whatever you want".. but thats a little to loose for my likings .. some sort of structure is needed.
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