Tag Archives: training plans

On planning (and adjusting) training schedules using Training Monotony and TRIMP

The 21 day cycle has worked okay for me so far, though the runs have been short due to a rash on my right arm that required I go to Urgent Care for a prescription (the rash is doing better, though the RX as it does has messed with my body a bit), as well as a dinner for my dad’s birthday, and a car issue I had to sort out before smog check ahead of registration renewal.

Basically, life intervened, and I had to patch a reduced schedule this week with work break runs. I’ve back-loaded my strength workouts to Friday and Saturday, and then my 3 day cycle should presumably go back to normal by Monday (which incidentally is the next scheduled quality-run day).


I ended that 21 day cycle post mentioning Training Monotony, and that’s the subject I’ve been focused on the last week or so (when I’ve had time to sit down and review my records and plans).

Training Monotony is a metric devised long ago by Carl Foster that measures how variable your workouts are during a training week or similar period of time. The concept is that the more day to day consistent your workout volume is, the higher your monotony.

High Training Monotony can be a problem in one of two ways. 1) Either you’re doing a lot of hard workouts with insufficient easy days or rest, which is an overtraining or burnout risk. 2) Or you’re doing a lot of easier workouts without a mix of more challenging workouts, which in turn will stagnate or decrease your fitness.

Though poo-poohed by some writers (and I’d imagine given their plan layout that the Hansons have a problem with the monotony concept as well), Training Monotony is worth exploring because honestly most coaches and training plans do shove a lot of volume down your throat that for many will just run you into the ground (and possibly injure you) more than prepare you for your training goals. Elite athletes and teams get around this by being 99th percentile strong and resilient, and/or through covert systematic doping. For most of us, the relentlessly high training volumes most top coaches swear by are largely unsustainable long-term.

Conversely, you can get into a pattern of easily do-able workouts, and eventually stagnate as your body grows accustomed to and ceases to progress within those training habits.

I could provide some basic examples, but Jonathan Savage aka Fellrnr has done a great job of providing some himself, as well as providing a separate illustration of what it measures and is designed to deter.

Basically, the Training Monotony number is the volume of your week’s training divided by the standard deviation of all the days collected in the data sample (standard deviation is a pain to calculate so I just have Excel do it).

You can measure your volume by mileage or rate of perceived exertion. But because Runalyze provides it to me for every kind of fitness activity I do, I’ve been using TRIMP, short for Training Impulse, a measurement of your effort based on the percentage of your max heart rate, and on the number of minutes doing the activity.

For example, a 1 mile easy run for me is worth about 15 TRIMP. A walk during a work break is about 6 TRIMP. A full strength workout is about 10-12 TRIMP, depending on what I’m doing. A 45 minute spin bike session is about 30 TRIMP. In planning a week’s workouts and measuring likely training monotony, I’ve been plugging in TRIMP approximates for the expected activities. If adjusting the schedule in midweek I use the actual TRIMP from completed days.

You want the Training Monotony ratio not to be any higher than 1.50, e.g. your volume divided by the standard deviation needs to be 1.50 or lower. If your volume doesn’t deviate much day over day, you’re going to have an unacceptably higher number like 3.00 or more. If these are all hard workouts, you’re not recovering between them and you’re going to burn out, if not stagnate and see diminished progress. If these are all easy workouts, your fitness is going to stagnate, and certainly won’t improve much. (You would combine monotony with total volume to get a better idea of which side you’re on: For example, if you’re running 1 mile a day, 7 miles a week, you’re probably on the stagnate/unimproved end, and if you’re running 10 miles a day, 70 miles a week, you’re probably on the stagnate/burnout end)

Going a bit over 1.50 isn’t a killer (consensus is it’s above 2.00 that you’ve got a clear problem), but eking over 1.50 is like drinking alcohol when you’ve got health problems: If you can’t outright avoid it, don’t make a habit out of it, and definitely avoid doing it on consecutive weeks.

Conversely, you usually don’t want it to be too low, below 1.00. This can happen if, say, you have multiple long workouts in a week, or too many rest or easy days. Either you’re losing opportunities to improve fitness on the rest days, or the workouts are too long and the training week is not as productive as reducing the daily workout volume and training more often.

Exceptions are understandable and okay for unusual situations, if you just ran a half marathon and took lots of days off to recover afterward, or if you had to take unplanned off days, etc. But as a practice during serious training you want to keep monotony between 1.00 and 1.50.

As the Simplifaster link above would indicate, worrying about Monotony can be seen as much ado about nothing, that it’s an older traditional metric first used with racing horses, and that advances in training have theoretically rendered the concern obsolete.

However, looking back at my prior years’ training (and without getting into a granular breakdown and collection of graph images), I can see that times my training was productive often had more of a 1.30-1.40 monotony, and that training that didn’t pan out often cruised around 1.60-1.80, often exceeding 2.00. I see some loosely correlative evidence in my own training that worrying about it, at least in my case, can have some merit.

Someday I’ll probably write a granular breakdown post with all those old tables, graphs and images. It’s just not going to be now. However, I’ll show a sample of what I do now to plan training and keep Monotony at a proper level. This is using the Electric Blues “Daniels Tables” Excel spreadsheet, which has a section to enter in training volume, and shows percentage breakdowns by workout type.

A sample week of training using TRIMP values, entered in the Electric Blues spreadsheet, with Training Monotony measured in the bottom right.

I’ve been entering in TRIMP values for planned workouts in a given week, and also entered in an equation in the bottom right corner to quickly measure the Monotony for that week. I can immediately see if the Monotony goes under 1.00 or over 1.50 after making a speculative entry.

While a side topic, I do try to maintain 80/20 training principles, so you’ll notice the easier Recovery & Aerobic training is around low 80’s%. Harder training at this point is any intense running (not just zone 3 and above… harder zone 2 counts right now as I work back into regular running shape), and any strength training (the 10’s in the sample are strength workouts). ‘Aerobic Zone’ I use for easier zone 1-2 runs and cross training like the spin bike, elliptical or ARC Trainer. Warmup/Recovery I mostly use for walking, which does count and registers TRIMP scores that are part of my volume.

Back to the main point… I’ll not only plan weeks ahead but put the current week’s completed volume in and compare it with my remaining schedule to make sure the Monotony stays on track, or if I need to make an adjustment. The sample above is the current week and I’ve had to make several adjustments to the remaining schedule, since as mentioned earlier this has been an unusual week with multiple distractions. Friday was supposed to be heavier, and the strength workout that day was originally scheduled for Wednesday. As I rearrange the schedule, I make other adjustments to re-balance the monotony.

One thing quickly noticed in doing this is that, the longer the long workout is, the lower the training monotony goes (since a harder long workout increases the standard deviation). While helpful, its usefulness is obviously limited by how long and intense of a workout you can do there. For example, it doesn’t do good to plan 150 TRIMP worth of training if doing 80 is currently a herculean task. Fortunately, I just did about 200 TRIMP in a 2 hour 45 minute hour workout (a 45 minute run and 2 hours on the spin bike), so in this case I know the 105 TRIMP long workout in the sample above is well within reach (which for me is either about 7 easy running miles or 5ish tempo or interval miles).

I also notice that if you add any volume to longer (but not the longest) training days, it reduces the increase in Training Monotony over if you put it in an empty or lighter day.

It also creates a monotony problem if you have to shorten that long workout, since the deviation can decrease and the monotony could surge to a bad level. This can be averted by just cancelling the workout, though of course long workouts are important.

If measuring by TRIMP, a long workout being cut short because it’s TOO hard could actually even things out, if the end result is an average heart rate so high the shortened workout produces the same TRIMP (maybe if pressed for time you can turn a long run into a shorter tempo or interval run that results in the same TRIMP).

All of this is infancy-stage experimentation and research for me right now, and the goal is to create sustainable consistent 21 day cycles, not to mention training weeks, that are better repeatable than some of the training approaches and plans I’ve previously struggled with.

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The Working Class 21 Day Training Cycle

After a few weeks of training daily, lots of strength training, lots of 45-60 minute cross training sessions, several short treadmill runs and work break runs… I’m feeling pretty worn out, clearly needing a break from what I’ve been doing, but obviously not wanting to take a full training break after having just come back from a long training break following Vancouver 2022.

Motivated by Kevin Beck’s 21 day cyclic training approach, though obviously not wanting to mirror high volume that I’m obviously not running nor in the condition to run… I decided to borrow from both him and Budd Coates to create my own 21 day cycle.

The Working Class Runner 21 Day Training Cycle

In Running On Air, Coates built training schedules using a 3 day alternating easy-medium-hard workout pattern. Similar to this, I patterned this 21 day schedule around big workouts every 3 days, the surrounding days easy, and a relatively easy strength workout coupled with easy training on days after the toughest, longest workouts.

Long Run: However long your longest workout needs to be, that’s the long run. I’d like to get this to a minimum of 2 hours. But it can be 60 or 90 minutes if that’s longer than my midweeks.

Notice that there’s only long runs every three weeks, and on that week they happen on back to back weekends within six days of each other. Then there’s not another long run for 15 days.

This patterning combines a bunching of long workouts with an extended break from long runs for a couple weeks while focusing on more medium-long workouts and strength training.

60-90min workout: These can be regular 60+ minute runs, or quality workouts like intervals or tempo work, or any mix of the above. But they need to be runs and they need to be 60-90 minutes, the sweet spot for aerobic endurance fitness growth.

Initially, they should just be regular easy runs, and if you can’t go 60 minutes then go however reasonably long you can at first, until 60 becomes do-able.

easy: These are either very short runs, no more than 30 minutes, or can be easy aerobic cross training for 45 minutes or more.

If an easy day falls on the weekend, you can go long on cross training, 2+ hours. On weekdays, keep it to 60 minutes.

But even on weekends, easy runs cannot go longer than 30 minutes. This is meant to be an active break, and the runs are best done as recovery runs, perhaps light work on technique or hills.

strength + easy: Here in addition to easy runs or cross training, you do strength training, no more than 20-30 minutes. I have two designated 20 minute workouts I can rotate between.

On the 2nd week, with three strength workouts, I actually would split into three separate 15 minute workouts, to make sure I do every exercise once per week. But it’s no problem to just rotate through two separate workouts and have them flip flop in order every 3 weeks.

I would keep weekday cross training to 45 minutes rather than 60 minutes, to keep the workout at about an hour. On weekends (or any day with more free time) it’s okay to cross train a full 60 minutes if desired.

Again, keep any running to 30 minutes or less, and that remains true with the strength workout. This will make these training days a bit longer than the other easy days.

When races and life intervene: If on a given day or weekend you have a race and it doesn’t line up perfectly with planned workouts, go ahead and turn the 2 days before and after the race into easy days. Don’t strength train within 3 days before the race, but feel free to strength train the day after the race or beyond if you’re up to it.

If an event in your life comes up and it interferes with a workout, it’s no problem to skip it. If you want to try and do a workout off-schedule the day after (leaving only one easy day before the next workout or long run), keep it to 60 minutes max.

The next easy day, you are allowed to skip the run or cross training if desired. If the next big workout is a long run, you can also skip strength training and just make the next one. If it’s not, it’s optional whether or not to make up the strength training displaced by your postponed workout. However, if possible, you are also allowed to switch your strength training to the day of the event postponing your workout.

If you need to take multiple days off in a row: Just do it, and don’t worry about it for now. If it creates a problem, it would have created a problem on any training schedule. Usually, though, a couple or few missed days shouldn’t derail you badly. Just get back to the schedule when you can.


So this 21 day cycle is the training template I’ve settled on going forward. Barring any random lumps in my schedule, I can follow this cycle without an issue through summer into fall racing season.

During summer, I’ll cross train on the easy days to avoid running in the heat, and then as the weather cools I’ll switch to shorter 2 mile runs up and down a nearby hilly trail during lunch. On weekend easy days I have a 2.2 mile circuit near home I can run for that, or I could just do a 2 miler on the treadmill, or cross train. However, the plan is to cease cross training once it cools off, until after Vancouver Round 4.

I have races planned for the fall, and that puts some lumps in the schedule. But the cycle should get me race ready, and it won’t be a big deal to put it aside for a few weeks to focus on frequent races. In fact, that will be right around time to transition from indoor treadmill/cross training to running outdoors regularly once again. So once the races are done, I’ll just begin doing runs outside.

Right now, the workout runs will all start at around 45-60 moderate minutes on the treadmill as that’s where I’m at right now with run fitness (the long runs will basically be like the other workouts). Once I get the workout runs to 60 minutes I’ll begin stretching out the weekend long runs beyond that, another mile or two every time out, until it gets to about 12 miles.

I’ll stick with that through racing season, then stretch it out once I’m training outdoors again and get it to 20 miles during training for Vancouver Round 4.

Also after race season, the 60 minute treadmill runs will become 90 minute outdoor workouts: The easy 8 milers I used to run in Summerlin, some interval sessions, some 8 milers with fast finishes or tempo segments. These will all be done outdoors (barring extreme weather or similar circumstances, in which case I’ll do 60 minutes on the treadmill if I must).


The goal with this was to refine everything I’ve been working on into a sustainable routine of training, demanding enough to build my fitness but not so demanding it burns me out.

Along with this cycle, I’ve also been focusing on adjustments for training monotony, but that’s another post for down the road….

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John Hadd, A Long Run, and Simplified Marathon Training

After cutting last week’s long run short at 13, bonked and exhausted, it was clear I had been training too much in some way. The mileage wasn’t necessarily the problem.

My midweek runs are now extended to about 8 easy miles along a hilly route several times during the week, and each of these feel reasonably comfortable, even tired at the end of a workday, even with walking up to 3 miles during work breaks throughout the day in addition to the runs after work.

Lately I’ve repeatedly come back to the work of John Hadd (RIP), an old running coach who in the early 2000’s dropped into the old Let’s Run message boards and dropped a ton of wisdom on keys to successful marathon training. This lengthy collection of posts have since been compiled into its own website, and PDF/Word copies of the posts are also floating around the internet.

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Pete Pfitzinger’s Advanced Marathoning, and the nuts and bolts of Hal Higdon’s Marathon plans

I luckily picked up and am now reading a copy of Pete Pfitzinger’s Advanced Marathoning this week at a substantial now-or-never discount (the book usually costs a relatively steep $27.95+tax). Even though I’m nowhere near the fitness to do one of his high volume maniacal marathon training plans, the book itself is more about the finer points of marathon training in general, and is still quite useful.

He goes into detail about the effect of hard workouts and Delayed Onset Muscle Soreness (DOMS) on quality workouts during marathon training. Obviously, you want to avoid going into speed/tempo workouts (especially long workouts) still sore or tired from the last hard workout.

He made an interesting point in agreement with Jack T. Daniels about how back to back hard workouts can take advantage of DOMS typically not setting in until 2 days after a hard workout. The idea is that (presuming you have the legs to do back to back hard workouts) you do the 2nd hard session the day after, and the soreness will not yet have set in.

One common example he cites is how college athletes will run a race on Saturday, and then do their long run on Sunday. Or how during a race week they will do their speed and tempo workouts back to back early in the week, like Tuesday and Wednesday, to allow for 2+ easy days before a Saturday race. In fact, if you own Daniels Running Formula, you’ll see that some of his sub-marathon plans book back to back quality workouts during some phases of training.

This immediately reminded me of Hal Higdon‘s Intermediate Marathon plans, where he has you run back to back pace and long runs on the weekends, plus back-to-back-to-back short/medium easy runs during the week. I suddenly realized, however unintentionally, that Pfitzinger was explaining in detail why Higdon’s Intermediate schedule was such an effective plan.

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Discussing the 1-1-2 Marathon Training Template and Who It’s Good For

Many marathon coaches and writers have similar, converging ideas. It’s impossible for every training plan to be unique, and it’s not that anyone’s necessarily stealing from anyone else. With so many minds, coaches, runners… many are eventually going to find similar approaches and follow very similar schedules.

I just ran into one such case, where Hal Higdon recently created a new marathon training schedule (Marathon 3), and its three day weekly structure is very similar to the FIRST Marathon training approach.

Another example is that, even though fundamentally they employ different approaches, IronFit and Hal Higdon in their marathon plans each gravitate to what I call a 3 and 2 schedule, where the week starts with three consecutive workouts, and after a day off the week concludes with back to back workouts ending with the long run, followed by a day off.

Those are examples of plans I’ve covered. However, many many other plans I have read and analyzed but not discussed here follow a four day a week approach I will call a 1-1-2 template. In large part, I haven’t discussed them because each of them follow the template in very similar fashion.

The 1-1-2 Template:

Whether it begins Monday, or Tuesday (with Monday off), the first workout of the week is a shorter/medium distance run, or a speed interval workout (400 meter repeats, 800m repeats, or similar).

After the following day is taken off, the 2nd workout on Wednesday/Thursday is a medium distance run, often a tempo or marathon pace run.

After that workout’s following day is taken off, a Friday/Saturday easy run of short/medium distance is followed the day after by the long run. Some may do the whole long run easy, some may insert a marathon pace segment in the run or at the end of the run. But that ends the week’s training.

Tom Holland, Dr. Jim, Jeff Gaudette’s Runners Connect, are some quick examples of writers/coaches who follow this basic template. They can vary in what strength training or cross training they ask you to do between workouts, as well as exactly what kind of workouts you do on the running days.

As a quick hit to the Who’s It Good For concept, and recognizing these plans are different between one another, I still think some general groups may or may not want to consider a plan with this structure:

Who Does This Not Work For?

Run streakers. Obviously you would not be running every day in these plans, and typically these plans ask for so much volume or intensity in the midweek workouts that running short/easy on the rest days is counterproductive. You may as well pick a plan not following this template.

High volume runners. The reasonable ceiling for weekly mileage on plans like these is about 50 miles per week, and that’s presuming you log double digit mileage on the weekday workouts as well as consistently get near that 20 mile mark on the long run.

You could double workout on the training days, but the main workouts are typically somewhat tough, and that could inhibit recovery.

Like the run streakers, you probably want a plan with more frequent, consecutive midweek runs.

Runners who don’t like speed or tempo work. On all these plans I’ve always seen some volume of at least marathon-pace work or tempo running, if not full speed interval workouts. If you’d rather not do any speedwork, Hal Higdon’s Intermediate plans are typically devoid of any speed or tempo running outside of marathon pace runs. If you just want to run easy, you probably need more frequent run workouts than 4 days a week anyway.

Who Does This Work For?

Runners who need breaks. There is a built in day off after three of the four key workouts. If you’ve burned out or worn down from plans with back to back to back runs, a plan like this could help you immensely, possibly more than FIRST or Higdon’s Marathon 3 (since they tend to ask for a lot of extra cross training outside of the workouts).

Runners who have other interests outside of training. The extra days off also give you more space for the rest of your life than most plans do. Some people need the days off to recover between workouts more than others, and plans like this are more accommodating than the other plans I’ve discussed before, while still providing suffient training volume and intensity to get you ready for the marathon.

Runners who struggle with tempo work. The thing with tempo workouts in this format compared to other day-off-rich training plans is that the day off before AND after the midweek speed/tempo sessions better allows you to load up for and recover from these workouts. Some people have a real hard time with executing tempo workouts, and much of that is having to do a workout the day before and/or after, leaving little time for recovery.

This schedule typically assures you have rest time before and after the tempo workouts, maximizing your energy on the workout itself and facilitating your recovery afterward before you tackle the back to back workouts to end the week.


The large number of 1-1-2 plans would be a redundant exercise to cover. But hopefully the above can help you determine if these styles of plans are worth pursuing, or if you’re better off moving along whenever you see them.

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Hal Higdon’s Marathon 3 training plan: Who’s It Good For?

You’ll notice I’ve never written a What’s It Good For feature on the somewhat famous Hal Higdon marathon training plans.

Part of that is they’re by and large recognized as a reliable starter-plan for runners unfamiliar with serious training for a race, or just seeking a straight-forward training plan. It’s often one of the first plans most aspiring runners find and turn to when they want to train for a race. It’s a more old school, traditional approach to run training, fairly straight forward and reliable.

So the audience for these plans is pretty clear. Why write a whole What’s It Good For piece on Higdon’s plans when many reading have already (most likely) gone to and possibly followed his plans before reading? There’s little confusion about whether or not these plans work for someone, and someone reading is typically looking for a different approach.


Now, that said, I’ve come back to Higdon’s work time and again. His writing helped me get back into running years ago and helped me build my ability to run for distance. In fact, for all the What’s It Good Fors I’ve written, if someone on the street asked me for advice on running regularly or doing races for the first time, I’d most likely send them to Hal’s website as a starting point. His basic advice and plans consistently work.

So while figuring out my intended training for the 2022 Vancouver Marathon, I also looked up Hal’s old marathon plans. Incidentally, I wanted more intel on how he’d schedule strength training (because obviously I want to continue strength training through Van training), and his incumbent marathon plans didn’t specifically discuss strength training.

I ran a search to see if I could find reference thereto on his website, and it led me to a plan of his I hadn’t found before: Marathon 3. This is a newer hybrid plan for recreational “gap” runners: Not quite a traditional intermediate marathoner, not really a novice.

The Marathon 3 program fits conveniently between Novice 2 and Intermediate 1, but its main feature (and appeal) is that it offers only three days of running and an extra dose of cross training for those of us who need a bit more rest between our running workouts.

Hal Higdon.

That said, I think more advanced runners may find value in the plan as well, especially if they’ve been burned out or injured on higher volume plans.

Marathon 3 (which I’ll also call M-3) looks decidedly different in schedule-pattern from Higdon’s other plans, which traditionally follow a 3 and 2 weekly cycle: Three early week workouts, rest, then a two workout block of a moderate effort run followed immediately by the long run and a rest/cross day. This one has no scheduled back to back runs.

So you know what? I think Higdon’s Marathon 3 is not only different enough from his other training plans to warrant a write-up, but the fact that it was a bit out of digital sight and I had to find it by accident tells me it’s worth linking and showing to readers.

Plus, you’ll get some insight into my thoughts on Higdon’s principles, and when/how they work well.

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Progressive Machine Strength Training: Modifying the Rapid Fire Sets

So since introducing the Rapid Fire Sets I’ve modified the approach in a way that suits my training and has benefitted me quite a bit. I should probably talk about it, and note that what I do now is not really true to the name anymore. I still think Rapid Fire Sets are valuable, but what I do now while similar is rather different.

First of all, this approach is exclusively used with strength machines at the gym, where the weight is set using a metal pin. You could probably use this with a Tonal or similar machine, if you have one.

But I don’t use this approach with free weights of any kind, as switching between them at the gym is too complicated and at times prohibitive. For exercises requiring free weights, I still continue to follow a standard four set block, with the first and last set 12 reps at a light weight, and the 2nd and 3rd middle sets 8 reps at twice the weight.

Given that, here is the (as of now unnamed) approach I follow for any given machine exercise.

  • I start with a light weight. On most machines I’ll start at the lightest weight possible. In many cases I’ll start several pounds higher as the lightest weight is so effortless that it’s not an exercise. (As I get stronger I imagine I’ll do the latter with every machine)
  • I do 8 reps at that weight.
  • I pause/rest 30 seconds, during which I increase the weight by 10-20 pounds, depending on how the weight is divided on the machine. In my case, some stacks are in 10 pound blocks, some are in 20 pound blocks. Whatever the next step up in weight is, that’s what I increase the weight to.
  • Then I do 8 reps at the new weight. Then I stop for 30 seconds, and increase again by one step. Repeat.
  • Once I’m at a weight that’s too heavy to finish 8 reps, or I finish an 8 rep set and know I probably don’t have enough to do the next weight up… I stop increasing. I rest another 30 seconds.
  • I divide the highest weight I lifted in half. I set the pin to that weight. Most machines have some way to let you do half increments, so if the half-weight is not an even number I use that to set the correct weight.
  • I then do 12 reps at the half-weight. After that, I am done with this exercise, and move on.

I now do this on machines for all my 20 minute workouts. I still restrict my strength workouts to 20 minutes, and find this way I can do two machine exercises, plus at least one regular 4-set block of a free weight exercise. I don’t always do 2-and-1… I might do all free weight exercises, or just one machine exercise. It depends on what I plan to work on that day.

Sometimes there’s enough time left over to do 2-4 sets of something else, and often I’ll do seated cable rows at a single light weight, hanging raises, or Russian twists, as these exercises work on muscle groups I incidentally want to improve. Which ones I do depends on feel. I’ve also mixed in odd exercises like farmer’s walks or goblet squats.

Since starting this approach I’ve found that if I leave a machine exercise for last, I often run out of time before I reach a weight too heavy to continue. I don’t go over-time: I just end the workout after the last set I’m able to complete before the clock reaches 20:00. So now, if I find maxing out an exercise important, I make sure to not do that one last. And I typically default to the old wisdom of “do the most important thing first”. Likewise, if I want to take it easy on a machine exercise, I’ll often schedule that one last, knowing the clock may run out before I can max it out.

Because I can only do about three exercises per workout, this allows me to spread my full routine across multiple workouts, without burning me out or leaving me too sore to continue in subsequent days. I’ve done a couple of 5-day splits and been able to strength train 4-6 times a week without problems. In the last month or so I’ve done this, I’ve made a ton of progress.

So while I have yet to codify this process (it is a bit complicated to clearly describe for others), I’ve found this progressive approach to strength training effective and repeatable.

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