The Time Crunch Template is designed for individuals who meet the following criteria:
- Have some previous experience (>3 months) training with barbells. If you’re new to training that’s great! We recommend our Beginner Template for those who have not been consistently training with barbells. Don’t worry, this template will still be available for you when you’re ready.
- Trainees who want to improve strength and conditioning with limited time to train. In short, this is not a template focused on bodybuilding, powerlifitng, or endurance. Rather, this serves as a combination of these modalities with the busy professional, parent, or student in mind.
This is an 8-week strength and conditioning program that includes 3-4 workouts per week broken up as follows:
- 3 strength-focused workouts
- 0-2 GPP days including conditioning workouts (e.g. 1 anaerobic interval workout and 1 aerobic workout per week) and accessory exercises (e.g. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week:
- Monday – Day 1 lifting
- Tuesday – Off
- Wednesday- Day 2 Lifting
- Thursday – Off or GPP
- Friday – Day 3 lifting
- Saturday- GPP
- Sunday – Off
It is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
After the Time Crunch Template you can pick a number of different paths. One option is to move to one of our other strength-focused templates, e.g. the or Powerlifting I or Strength I templates. Conversely, you could shift focus to hypertrophy (e.g. Hypertrophy I), endurance (e.g. Titan or Endurance), or use our General Strength and Conditioning Template.