How I Structure My Training

How I've Been Training the Last 3 Months

First, note on our newest training: AG Cohorts. We’ll be running our first 6-week cohort starting January 1st with a sign-up cutoff of 1200EST December 31st.

We’ll be focusing on efficiency in training, building muscle, fat loss, and improved aerobic capacity as we start the new year. It will give you the necessary building blocks to continue training year round, complete access to all future training and a team around you. We’ll break down nutrition during and after the cohort, have scheduled team calls, and ensure everyone is getting after it.

On Training:

Over the last three months I’ve moved into a new state and restructured the way I train to sync my current work schedule. Below I’ll break down exactly what I’m doing and show you a framework to set up for yourself.

Since the move, I have found it most convenient to train early, so my typical day Monday through Friday looks like:

• 0430: Wakeup

• 0530: Warmup

• 0540: Start Training

• 0700: First caffeine of the day

• 0800-1600: Work

• 1700: Optional steady state (30 min)

• 1800: AG grind (working on super secret project)

• 2030-2100: In Bed

This is less than optimal sleep times, but based on current goals with AG and work fine for the time being. My weekends I usually get up slightly later.

As for training, its currently structured as follows:

• Conditioning:

  • 1 High Intensity Interval Session per Week (track). I alternate short and long intervals each week. Example: week 1: 4x400m @ sub-1:15 with 3 minutes of rest. Week 2: 3x800 @ sub-2:35 with 5-6 minutes of rest. Short intervals look like 100m, 200m, 400m sprints. Long intervals look like 800m, 1200m, and 1600m repeats. I never exceed 3200m of total sprint volume (example: 2x1600m = 3200m of work, not including rest)

  • 2 High Intensity Sessions in the gym per week (METCON style)

  • 2 Short Steady State Sessions per week (running, stationary bike, rucking) that last 30-60 minutes. Optional cap off with a period of Zone 5 (90-100% Heart Rate) at the very end for 2-4 minutes with 4 minutes of recovery.

  • 1 Long Steady State Session per week (running) that lasts 60-120 minutes.

• Strength:

  • Upper/Lower split

  • Training 3 days per week on continuous rotation of Upper/Lower

  • 4-6 movements per session plus additional core work

  • Each movement is 2 sets only

  • Strength work on Monday, Wednesday, and Friday. Example: Week 1: Upper, Lower, Upper. Week 2: Lower, Upper, Lower. Continue the rotation each week.

That’s it. That’s all there is to it. I keep it as simple as possible and focus on doing the basics well. It is extremely efficient and generally allows me to get in and out of the gym with a full warm-up and cool-down in less than 90 minutes per day.

If you have any questions, don’t hesitate to reach out.

If you want to get involved in team training, where we focus on driving efficiency across training as well as behaviors including sleep and accountability, join below: