In this video I share one of my favorite workouts from my humble Strength Garden. To be completely honest, most of my physical practice is spent playing and moving in other ways like hiking and Brazilian Jiu-Jitsu but I always enjoy a quick and focused training session.

This particular session consist of an explosive extension exercise (kettlebell or CMB Snatch) super-setted with an explosive flexion exercise, a single-arm slam using a dead-ball that I borrowed from the Baseball world.

I usually match the repetitions per move…5 slams for 5 snatches. And I usually perform 5 sets. I do not work for time and rest as needed since my focus is speed and power.

I add the accuracy by slamming onto stone pavers. It seems a little silly and the dead-balls do not bounce well, but if I’m not on point and accurate with my slam they will bounce off in chaotic directions. Which can be fun as well.

Planning your training week does not need to be complicated. There are a lot of variables to consider for sure, but it’s best to keep it simple.

Simplicity is a skill and can be refined and perfected through practice, just like any other skill.

That’s why I’d like to share a system with you that I learned from my business coach several years ago.

The details will be different for everyone, but the framework remains the same.

Here’s the general design.

Divide your training week into three distinct days. Those days are:

Free Day
Focus Day
Buffer Day.

A Free Day is where you do not train at all. This is your rejuvenation time. Use your Free Days to totally unplug from training and stress and just chill.

This does’t mean you’re not active or enjoying yourself physically. You’re just not tracking or moving with a performance goal in mind. Hiking, swimming, playing with the kids or pups are all wonderful options. Just be in the moment and enjoy, don’t worry about pushing your pace at all.

Focus Days are used to “focus” on your chosen or focus activity. Use these days for your priorities. For me, this is BJJ (Brazilian Jiu-Jitsu.)Yours could be kettlebell sport or improving your deadlift personal record. This is where you do your best, most dedicated work and actively train to improve your performance goal.

Buffer Days are used to maximize the potential of your Free and Focus Days.

Use Buffer Days to provide some tender-loving care and smooth out the rough areas that may have developed during your Focus Days. For me, this is more mobility work and some gentle stretching. After a Focus Day of grappling other humans for 3 hours, I need a buffer day to help me workout the kinks. Placing another Focus Day immediately after a BJJ Focus Day would quickly lead to overtraining, for me at least.

Buffer Days can and should be placed before and after most Focus Days, but can be used very well before Free Days also to help prepare you for a day or two of leisure.

The only issue you may have is if you actually have more than one focus. For example, trying to up your deadlift PR and and win the BJJ world championship in the same month. But it can be done. It takes another level of care and attention. But that’s exactly what you use those buffer days for. Planning and physical prep.

If you need some guidance on putting it all together I do offer online coaching for other professionals and practitioners. I know it can be confusing at times and I’m here to help.

Power and Accuracy Day in The Strength Garden

How to Plan Your Training Week