Like many people during the pandemic, I now work full time from home every day. Thinking of doing a GTG program everyday as it breaks up the monotony of work and gets the blood moving. I have a few questions:
1. Thoughts on using a KB? If so what exercises?
2. Goal is to improve strength but aesthetics as well. Aside from diet, sleep, etc. any additional exercises or things to do to improve body composition? (i.e. sprints, walks, biking, etc.)
If anyone has a different protocol to follow I am all ears! Need to get work on this doughy "dad bod"!!
I don't work at home, but I do a lot of my training in mini-sessions throughout the work day during breaks in my office. I can often accumulate quite a bit of volume over the course of a day or week without it getting in the way of my work schedule and without ever breaking a sweat. It's a great way to train if it fits into your circumstances
If I am working a specific program, I just spread the work out during the day. For instance, lately I am usually doing a structured program for C&P and doing Q&D for ballistics. So I'll just spread out my total sets or total time for the C&P program on days when I do that, and I'll do Q&D in blocks of 1-4 series at a time (I will sometimes do more than 5 series, occasionally substantially more, in the course of a day).
Two dimensions that this kind of training is missing are sustained repeated efforts and low intensity sustained cardio. So that's what I usually do on weekends. For instance, I might do some combination of an hour on the NordicTrack skier, Q&D snatches with 015 timing (10 x 10 starting a set every 3:00), and clubbell swinging.
I don't really think of training in short sessions as greasing the groove. That I consider more of a specific training method where you focus on one or a couple of exercises. I just think of the short sessions as "spreading out the work" (SOTW ©), and it can apply to many types of programs, although not necessarily with exactly the same effects as doing the programs in a longer continuous session.
I'm at a point where logistics and maintaining continuity of the training process trump all. Once I'm done with my work day, I'm pretty mentally and emotionally spent, and if I don't get my training in during the day somehow, I'm probably not going to do it afterward.
"Do what you can, with what you've got, where you are" (attributed to Theodore Roosevelt, but he himself attributed it a Bill Widener of Widener’s Valley, Virginia).