Very few of us have ever stared death in the face.
Many of our military veterans and law enforcement have.
I have never looked at it personally.
The closest I have come was when my daughter was born.
She came out gray-blue.
I was supposed to cut the cord and the doctor whisked
her away to the the triage team.
Man, even writing about this emotion wells up from
Anyway, she came out and wasn’t breathing.
And she didn’t breathe.
Time it seemed, stood still.
And it was the hardest I’ve ever prayed in my life.
It was the longest minute and 15 seconds of my life.
When she did take that first breath, I cannot express the
sigh of relief and the joy that I felt.
Funny thing is that many of us look at our KB workouts
like they’re life and death.
If we don’t get them in, the end of the world will happen.
We’ll literally “die.”
Here’s the thing:
It’s just a workout.
It can be done later in the day.
Or even tomorrow.
The problem arises when your workouts are long and complicated.
The longer they are and the more moving parts they have,
That’s why I prefer simple, short, frequent training sessions.
Because I don’t have to worry about missing anything.
Think about it:
If you’re “only” doing 2 hour long workouts a week and you
miss one – you’ve missed 50% of your workouts.
The psychological ramifications can be devastating:
“Well, you know, I’ve missed half my workouts this week.
I may as well just skip this one too because I have so
much work to do / the house needs to be cleaned /
I’m too tired / etc, etc, etc…”
In short order you’re doing nothing, no longer working
out and once again you’re seemingly a million miles away
from ever achieving your goals, so, what’s the point
Conversely, there’s a trap set for many just waiting to be
sprung for those of us who prefer frequency.
I like to do something 6 days a week.
Many others do too.
The upside is when you’re doing something 6 days a week,
just something simple – maybe one or two exercises and
you miss a workout –
Well you’ve only missed 16% of your training for the week.
Way less significant.
Therein lies the trap.
You can unwittingly fall into the trap literally becoming
addicted to working out on a daily basis.
I’ve had many clients who’ve had this problem.
I’ve even faced this problem myself.
A sense of panic – an “end of the world” – literally a life
or death feeling comes over you if you can’t get your workout
You have to remember to keep your workouts in perspective.
It really isn’t life or death – unless of course it is. And again,
that’s probably only the case if you’re a military special
operator or combat soldier at a forward position.
If that’s not the case, you can safely say we have to get
this workout thing back into perspective.
In fact, it’d probably do you some good from a mental
perspective to miss a few workouts just to break those
So then, is there a “perfect” workout frequency?
What if you “can’t” or don’t want to work out 6 days a week
and you still want something more than 2 days a week?
Aim for the sweet spot. Right in the middle.
Use the tried and true template below:
Days 1 and 3: Strength
Days 2 and 4: Conditioning
Take the rest of the days off.
And the cool thing is you don’t have to spend a lot of time
working out on those 4 days.
You could literally make your total workout time less than
90 minutes a week if you do it right.
90 minutes a week?
That can’t possibly be enough, can it?
Depends on what exercises you’re doing and quite honestly,
whether they suck or not.
When you pick “big bang for your buck” exercises like
the Double Clean + Press or the Double Swing you can
kiss the lunges, crunches, and bi’s and tri’s supersets
These powerful exercises will use every single muscle in
your body and then some.
That’s why the Double Clean + Press is the backbone of
the “STRONG!” program and the Double Swing is the
only exercise used in the powerful “One” conditioning
program found inside “Kettlebell STRONG!”.
Both programs, and their exercises are incredibly time-
efficient and can help you get over that “life or death”
And the really cool thing about those programs is that if
you’re one of the few who actually faces life or death on
a regular basis, the workouts in the programs don’t
leave you feeling trashed, but rather invigorated, so you
can focus on other people instead of the soreness and
crankiness of your shouldn’t-be-tired body.