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Abbreviated Training for Holiday Time

By Greg Mihovich

Sometimes, whether due to stress or extra work and school load with all the
things that we need to do during this time it might be troublesome to fit your
regular workout schedule in. But you know it, if you just stop exercising all
together, it will be so hard to start over after a two or three week layoff. Plus
you will lose the momentum of your current training and get sluggish. So it is
not an option. What to do?

Abbreviated training is the answer. It will help you to stay on track and even
make lots of progress!

"Abbreviated" means "short" or "essential". Simply trim and cut your regular
workout to bare essentials - what gives you the most results for the time
spend. Of course, that has to be "big" compound movements, for example:

* Turkish Get Up -- intermediate to advanced level

* Squat Clean and Press (video) for more advanced folks or Clean, Front
Squat and Press for intermediate crowd (kettlebells, barbell, sandbag or
dumbbells - does not matter, the movement and the training principals is
what important, not the implement)

* Split Snatch and Sots Press (video) for advanced or Power Snatch,
Overhead Lunge (or Overhead Squat) and Press for intermediate

* Deadlift for intermediate to advanced

* Pull Up Burpees for advanced or regular Burpees for intermediate

* Thruster for beginners and intermediate

The list could go on, but you are probably getting the point across by
now.

To make your mini-workouts even more efficient, you could superset a
"big" exercise with a "lesser" counterpart, for example some upper body
pulling exercises, like Pull Ups or Renegade Rows, or some core
exercises, like Pike Leg Raise or Windmills.

You could either perform anywhere from 2 to 5 supersets as a mini
workout after a warm up, or you could set a time zone, for example
20 minutes, and perform as many sets as possible within that zone.
I'll give you a few specific examples.

Abbreviated Workout 1 (bodyweight / kettlebells)
Beginner: 10 Burpees and 10 One Arm Swings with a kettlebell - 3 sets
Intermediate: 10 Burpees and 10 One Arm Swings with a kettlebell - 5
sets
Advanced: 10 Pull Up Burpees and 10 Double Swings with two kettlebells
- perform as many rounds in 20 minutes as possible

Abbreviated Workout 2 (barbell / bodyweight)
Beginner: 5 Deadlifts and 10 Push Ups - 3 sets
Intermediate: 5 Deadlifts and 10 Divebombers - 5 sets
Advanced: 5 Deadlifts and 5 Handstand Push Ups - perform as many rounds
in 20 minutes as possible

Abbreviated Workout 3 (bodyweight)
Beginner: 10 Burpees and 20 V-Ups - 3 sets
Intermediate: 10 Pull Up Burpees and 10 Knees to Elbows - 5 sets
Advanced: 10 Pull Up Burpees and 10 Pike Leg Raises - perform as many
rounds in 20 minutes as possible

Abbreviated Workout 4 (kettlebell, dumbbell, barbell or sandbag)
Beginner: Turkish Get Up - perform as many reps in 5 minutes as
possible, without rushing
Intermediate: Turkish Get Up - perform as many reps in 10 minutes as
possible, without rushing
Advanced: Turkish Get Up - perform as many reps in 15 minutes as
possible, without rushing

The above workouts are just examples and you could easily put together
some of your own training routines. During the busy time you could
train like this every other day three times a week. On your "off" days I
advise you to still active: perform an "Amazing Mobility" routine, go for
a walk or do both!

Again, if you have limited time to train, do not try to tackle everything at once
or quit altogether. Stick to abbreviated training for a while and when it will be
time to come back to your regular training you will emerge strong,
conditioned and refreshed!

Greg Mihovich
Performance Enhancement & Combat Arts Specialist
www.UndergroundGym.com

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