Free Week of MINIMUM EFFECTIVE DOSE Training

The following week of training is taken directly from the posted sessions of my Minimum Effective Dose or MED program.

I post sessions Monday through Friday each week in advance to ensure that participants can look at the workouts ahead of time and plan their schedule accordingly.

MED is a comprehensive periodized gym-based or at-home training program for those who are interested in maintaining an active lifestyle and improving their physical and mental readiness in only 30 minutes a day.

MED employs compound or multi-joint exercises hitting each major muscle group and movement patterns training every plane of motion in balanced fashion.

Light, medium, and heavy is the training approach to ensure each major muscle group has the right amount of stimulous to ellicit an adaptation. Aerobic capacity is also addressed through weekly cardio training sessions (1x interval-based and 1x zone 2/ aerobic base).

This is the perfect program for the busy professional, combat sport athlete or practicioner, stay at home mom, those in the military or first responder communities, and anyone in between navigating a busy season of life. If you are looking for a highly effective program without the fluff, this is your training regimen.

MED is available through the website or the FIT by WIX fitness app.

23 MAR - Resistance Training

CNS Prep & Potentiation

2 ROUNDS

A1. Overhead Med Ball Tosses-5

or Kettlebell Swings-15 reps @ appropriate weight

A2. Pallof Press-8-10 reps each side

A3. Forward & Backward Monster Walk-10 yards each way 

A4. Split Squat w/ rear foot elevated-8-10 reps each leg

Rest 30-60 seconds between rounds

Training

4 ROUNDS

B1. Loaded Split Squat w/ rear foot elevated each leg or BB Zercher Squat-6 reps @ medium heavy - weight you can squat for 10 reps without hitting failure

B2. Straight Arm Copenhagen Side Plank-20-30 seconds each side

Rest 2:00 between rounds

ROUNDS for 10 Minutes

C1. Band-Assisted Bar Dips, Bar Dips, or Loaded Bar Dips-8 reps @ appropriate intensity level

C2. DB Single-Leg RDL @ 25-50 lbs-5 reps each leg 

C2. Pull-ups or Chin-ups-4-6 reps @ lighter intensity level or Inverted Bar or Ring Rows-8

C3. Flutter Kicks-30 reps each leg alternating

Minimal rest between rounds

Coaching Comments:

* Perform at an intensity level or weight that allows for the completion of 12 reps in one set without hitting failure. Perform Assisted Pull-ups or Chin-ups or Band-Assisted Pull-ups or Chin-ups if necessary.

24 MAR - Cardio Training

General Warm-up

A. Cardio of Choice 5:00 @ EASY - MODERATE effort/ RPE 4-5

B. Modified Dynamic Warm-up

-World's Greatest Stretch

-Quad Pulls

-Butt Kicks

-Dynamic Side Lunges

-Hamstring Scoops

-Walking Frankensteins

Training

Max # of ROUNDS necessary to cover the prescribed distance below:

C1. 15 seconds @ VERY HARD Effort/ RPE 9

C2. Active Recovery 1:40 @ EASY Effort/ RPE 4

1 Round Every 2 Minutes

Choose One - Run, Row, or Bike

Run 2-3 Miles

Row 4-5 K

Bike 6-8 Miles

Coaching Comments:

Run, Row, or Bike. Ensure that the pace of each work interval is consistent for the prescribed time period.

25 MAR - Resistance Training

CNS Prep & Potentiation

2 ROUNDS

A1. Med Ball Slams-8-10 

or Rotational MB Slams-5 reps each side alternating

A2. Glute Raise or Hamstring Curl variation-10

A3. Lateral Monster Walk-10 yards each way

A4. Pull-ups or Chin-ups-3-5 reps @ appropriate ability level *

Rest 30-60 seconds between rounds

Training

4 ROUNDS

B1. Pull-ups or Seated Cable Lat Pull Down - Overhand-6 reps @ medium heavy - doable for 10 reps in one set without hitting failure

B2. Single-Arm OH Carry-30-45 seconds each arm @ appropriate weight *

Rest 2:00 between rounds

ROUNDS for 10 Minutes

B1. Dynamic Side Lunges-5 reps each leg @ controlled tempo

B2. Dive Bomber Push-ups-5 or Hindu Push-ups-8-10 **

B3. Sit-ups w/ feet unanchored-10-15

Minimal rest between rounds

Coaching Comments:

B1. Perform Assisted Pull-ups or Chin-ups or Band-Assisted Pull-ups or Chin-ups if necessary. 

For those who are strong on the Pull-up and need more of a challenge, perform a Loaded Chin-up as a substitute.

* Perform with a weight you can press overhead for 8-10 reps each arm for best results. 

** Perform Dive Bomber or Hindu Push-ups w/ hands elevated

if necessary.

26 MAR - Cardio Training

General Warm-up

A. Cardio of Choice 5:00 @ EASY effort/ RPE 4

B. Modified Dynamic Warm-up

-World's Greatest Stretch

-Quad Pulls

-Butt Kicks

-Dynamic Side Lunges

-Hamstring Scoops

-Walking Frankensteins

Choose One - Run, Row, or Bike

C. Run 3 Miles @ EASY - MODERATE effort/ RPE 5-6

C. Row 5 Kilometers @ EASY - MODERATE effort/ RPE 5-6

C. Bike 8-10 Miles @ EASY - MODERATE effort/ RPE 5-6

Coaching Comments:

Run, Row, or Bike. This is a Zone 2 cardio session. Ensure that the pace is consistent @ RPE or Rate of Perceived Effort being a 5-6 out of 10 for the prescribed time period.

27 MAR - Resistance Training

CNS Prep & Potentiation

2 ROUNDS

A1. Med Ball Chest Pass-5-10 - Choose a variation *

A2. Arm Haulers-10-20 reps @ slow tempo

A3. Face Pulls-10

A4. Seated DB OH Press-6 reps each arm @ increased weight each set - Build to your working weight or intensity level

Rest 30-60 seconds between rounds

Training

4 ROUNDS

B1. Standing Single-Arm DB Shoulder Press-6 reps each arm @ medium heavy - weight you can press for 8 to 10 reps without hitting failure

B2. 2-Hand Bar Hang-30-60 seconds - use assistance as necessary

Rest 3:00 between rounds

ROUNDS for 10 Minutes

C2. Inverted Bar or Ring Rows-8

C1. Loaded Russian Twist @ 15-25 lbs-8 reps each side alternating

C3. Loaded Goblet Squats @ 25-50 lbs-12 

Minimal rest between rounds

Coaching Comments:

* Med Ball Floor Pass - Perform as a substitute if you cannot access a sturdy wall.

If you are interested in training long-term with a sustainable program, click below to get started!

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