Case Study: How Coach Mash Trains with Little Time

“You can still see results. You can get strong, gain muscle, and lose fat. You can improve functional movement patterns, increase work capacity, and feel more athletic. You can do these things with limited time, but you have to be smart and manage your time in the gym effectively if you want to stand a chance of making it happen.”

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Many of you have approached me with concerns about reaching your goals with having limited time for training. No one knows this better than me. I get it, man. I am no longer the full-time powerlifter expecting the world to revolve around my training times. Those days are gone. Yes, I own a sweet gym, but that doesn’t mean I get to workout all day long. As a matter of fact, if I don’t want to go broke, owning a gym means quite the opposite.

I have priorities in life. Those priorities look something like:

– God
– Family
– Friends
– My extraordinary team
– My incredible new gym
– Coaching all of my sick athletes onsite and online
– Developing content
– Training

Between running a business and a family to care for, time for training is a luxury.

This is the short list, but it gives you an idea.

I have about one hour in the gym. If I am lucky, I have 90-minutes. I refuse to go to the gym and piddle. I would rather sit at home and get fat. I have goals, and I want results just like the rest of you. It’s a new year and many of you have set out to crush some big goals and get big results. Unfortunately, I’ve seen all too many people give up on their goals or fail to achieve a result due to a lack of using their limited time wisely.

Here’s the deal:

You can still see results. You can get strong, gain muscle, and lose fat. You can improve functional movement patterns, increase work capacity, and feel more athletic. You can do these things with limited time, but you have to be smart and manage your time in the gym effectively if you want to stand a chance of making it happen. There are plenty of things that you can do to save yourself countless hours in the gym and make the most of your training time. Right now, I am going to share a few of the things I have done to make the most of my limited gym time and still make progress with my training.

 

Define Your Goals

Your first step in this process is to specifically define your goals. If you have limited time in the gym, you need to know exactly what you plan on doing.

– Are you trying to get strong overall?

– Are you trying to improve specific lifts?

– Are you trying to get jacked?

– Are you trying to lose body fat?

– Are you trying to improve movement and increase work capacity?

If you don’t have the answer to these questions, there’s no way you’re going to be efficient in the gym. However, once you have your specific goal narrowed down, then you can develop a plan that’s totally focused on that goal. If your goal is to get better at squat and deadlift, there is no reason to spend 30-minutes on Snatch and 30-minutes on seated shoulder press!

I am going to give you a case study to give you an idea of what I am talking about. We’ll be looking at an athlete that I am very familiar with, me. Then, I will give you several time-saving tips that you can apply to any program.

 

How I’m training when short on time

Since opening our new gym, I have a rejuvenated love of training. The energy in our club is contagious. I train every day with my longtime training partner Chris “Ox” Mason, so I am having fun again. Let’s take a look at what I am doing!

What are my goals? Of course, I want to be strong and that will never change. Right now, I am dealing with a hip that should be cut off, and I am still recovering from tearing my triceps tendon twice last year. Due to my injuries, I am strategically choosing in the exercises I want to focus on and strengthen. I have chosen:

– Cleans
– Front Squats
– Deadlifts
– Bench Presses
– Strict Presses (to a lesser degree)

These movements seem to allow me to train without causing massive amounts of pain and discomfort. They’re still pretty cool so I’m having fun. Once you’ve chosen the movements that you want to strengthen, you should spend the most frequency on those movements.

I want my accessory work to promote hypertrophy while targeting my hip and elbow weaknesses as well. I’m not interested in becoming a yogi anytime soon, but I am after optimal movement. The exercises that I have chosen promote that by nature, but there is still work to be done.

That’s the summary of my goals. Before we jump into my plan, understand that this program is specifically for my strengths, weaknesses, mobility restrictions, and etc. Part of what makes a good program is that it’s individualized to you and your goals. What I’m doing is likely not going to yield the best result for you. If you need a training plan, you should seek out a coach to write you a program or write your own for what YOU need.

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Now, let’s look at my plan:

Week 1

Day 1

Closegrip Bench Press – 3 x 10 at 60%
Deadlift – 70% 7×3 with 60-90 sec rest

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean from Blocks & Press – 10RM Press, then no press 5RM Clean
Front Squats – 70% 7×3 with 60-90 sec rest

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 40 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

ME Rev Band Bench Press – 5RM, then 85% Straight Weigh to Chest AMRAP
ME Deadlift Blocks Bar at Knee – 5RM

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Snatch Grip Push Press – 3×10
1c. Dips – 3 x submaximal

Day 4

Hang Clean & Press – 5RM Press, then no press 5RM Clean
Front Squat – 5RM, then -15% AMRAP

Accessory

1a. KB Bottoms Up Z Press – 3 x 10
1b. Belt Squat KB High Pulls from Hang – 3 x 10
1c. Glute Bridges – 3 x 10

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Week 2

Day 1

Closegrip Bench Press – 3 x 10 at 65%
Deadlift – 75% 8×3 with 60-90 sec rest

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean from Blocks & Press – 10RM Press, then no press 3RM Clean
Front Squats – 75% 8×3 with 60-90 sec rest

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 40 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

ME Rev Band Bench Press – 3RM, then 88% Straight Weigh to Chest AMRAP
ME Deadlift Blocks Bar at Knee – 3RM

Accessory

1a. Belt Squat Holding KB Out  – 3×8
1b. Snatch Grip Push Press – 3×10
1c. Dips – 3 x submaximal

Day 4

Hang Clean & Press – 5RM Press, then no press 3RM Clean
Front Squat – 3RM, then -15% AMRAP

Accessory

1a. KB Bottoms Up Z Press – 3 x 10
1b. Belt Squat KB High Pulls from Hang – 3 x 10
1c. Glute Bridges – 3 x 10

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Week 3

Day 1

Closegrip Bench Press – 3 x 10 at 55%
Deadlift – 65% 6×3 with 60-90 sec rest

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean from Blocks & Press – 90% of 10RM 1 x 10, then 1RM Clean
Front Squats – 65% 6×3 with 60-90 sec rest

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 40 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

ME Rev Band Bench Press – 3RM, then 80% Straight Weigh to Chest AMRAP
ME Deadlift Blocks Bar at Knee – 3RM

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Snatch Grip Push Press – 3×10
1c. Dips – 3 x submaximal

Day 4

Hang Clean & Press – 90% of 5RM 1 x 5, then 1RM Clean
Front Squat – 90% of 3RM for 3×3

Accessory

1a. KB Bottoms Up Z Press  – 3 x 10
1b. Belt Squat KB High Pulls from Hang – 3 x 10
1c. Glute Bridges – 3 x 10

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Week 4

Day 1

Closegrip Bench Press – 3 x 10 at 70%
Deadlift – 80% 6×3 with 60-90 sec rest

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean from Blocks & Press – 8RM Press, then no press 1RM Clean
Front Squats – 80% 6×3 with 60-90 sec rest

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 40 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

ME Rev Band Bench Press – 1RM, then 90% Straight Weigh to Chest AMRAP
ME Deadlift Blocks Bar at Knee – 1RM

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Snatch Grip Push Press – 3×10
1c. Dips – 3 x submaximal

Day 4

Hang Clean & Press – 3RM Press, then no press 1RM Clean
Front Squat – 1RM, then -20% AMRAP

Accessory

1a. KB Bottoms Up Z Press 3 x 10
1b. Belt Squat KB High Pulls from Hang 3 x 10
1c. Glute Bridges 3 x 10

 

Day 1

The Bench Press

First I start with bench press because it’s easier for me warm up for it.  I’m assuming because there are less total muscles being recruited.  That means I am able to get to the work sets sooner, which means that I can finish sooner.  I also use my rest periods to mobilize for the upcoming deadlifts.  

I am very specific in the movements I use to mobilize.  My ankles, hamstrings, and thoracic spine region are all very mobile, but my main problem area is the hip area.  I use three main band traction exercises that free my hips up to move functionally.  Sometimes if my hips are giving me extra trouble, I will break out a lacrosse ball and focus on the piriformis and capsule areas.  

I watch way too many people spend one hour on mobility and thirty quality minutes strength training.  That’s cool if your main goal is mobility, but that’s less than optimal if your goal is strength.  Find someone that can give you a quality assessment so you can pinpoint the joints that need focus.  Hardly anyone needs that much mobility work unless they’re a ballet dancer.

The Deadlifts

By the time I get to deadlifts, I have completed the warm-ups and my core body temperature is up a degree or two.  At that point, I am ready to start deadlifting.  Here’s a bombshell that I am about to drop on you guys.  The best way to warm up for a movement is to perform that movement.  That’s right, I use deadlifts to warm up for deadlifts.  All that I am saying is that I spend quality time with light weights before progressing to my work sets.  I warm up with light weights until I can get into an optimal position for the movement and until there is little to no joint pain.

Hypertrophy Work

I am trying to gain some hypertrophy during this first block while acclimating my body to hard training again.  The 3×10 in the bench press is great for hypertrophy, and the three-sets can be completed quickly.  The 7×3 in the deadlift is great for me because the multiple sets allow me to practice the movement gaining my efficiency once again.  The short rest periods allow me to complete the sets and reps rather quickly.  I can finish the entire set in 15-20 minutes without a problem.

That leaves me with the accessory work.  I perform all three movements as a giant set.  That means that I perform them at the same time one after the other.  The Belt Squats are designed to encourage optimal movement while strengthening my hip extension.  The Belt Squat has really helped to ease my hip pain.  The extra emphasis on extension has assured that my glutes are firing properly.  This helps to keep the femur, especially the ball, in a more neutral setting versus sliding forwards and causing the anterior pain that I have been experiencing.  

The belt squat while holding a kettlebell to improve posture.

Everyone should perform rows.  I mean have you ever seen a strong man or woman with a weak back?  I haven’t. Look at guys like Ed Coan or Pyrros Dimas, and you will see strong backs.  Was it a coincidence that they were also stronger than everyone else?  The dips are to slowly build my triceps strength at the elbow joint.  I have been rehabbing my triceps since March with movements like pushdowns and DB extensions, and now it’s time to get a little more advanced.  My goal is to build the stability in the elbow so that I can perform all movements by the end of the year.  

Performing all three back-to-back like that allows me to perform the work quickly and increase my work capacity at the same time.  Is it optimal?  I’m not 100%, but if I can progress the movements over the next four weeks, then it’s done its job.  Personally, I have always combined movements like this because at the end of my workouts I am ready to go home, so I hammer the accessory work and hit the road.

 

Day 2

Cleans and Presses

I am more excited about the Clean than the Press really, but I still need to increase overhead strength if I want to get back to Snatch and Clean & Jerk.  Plus it’s pretty darn manly to Clean & Press.  I really just throw in the presses during the warm-ups of the Clean.  I will once again target my hips with the band traction as I warm up the Cleans, but the best way to warm up is to Clean the weight and sit in the bottom while taking five deep breaths.  There is no better way in the world to mobilize than with actual weight.  You can stretch, roll, and wrap anything you want, but it will never work as well as simply using the weighted exercise to warm up.  

Once I find the 10-repetition maximum, I start working up to find the repetition maximum for the Clean from Blocks.  Notice that the repetition and set scheme is very simple.  I haven’t trained hard in over six months so there is no reason to get complicated.  I am taking the advice of Dan John and keeping it simple until it no longer works.  I will get a little more complicated with things on the next block.  Right now I am just getting my body back to normal and the Max Effort Method is by far the best way to get strong.

Front Squats

I love Front Squatting after Cleans because I am already warmed up. Normally I will start front squatting where I left off in the Cleans. For example, if I hit a 120kg Clean for the repetition maximum, I will start with 120 or 130 during my warm-ups in the Front Squat.  That is a huge time saver.  I also time my rest periods with the Front Squats for the same reasons as in the Deadlift.

The accessory movements are also paired together. Again, I’m focusing on my hip and low back so that I can continue to train for as long as possible.  I love using time versus repetitions on accessory movements so that I can monitor the capacity of the hip and low back.  When I build that capacity, it assures me that I am getting more stable.

 I want this to be the healthiest year of my life.

Day 3

Reverse Band Bench Pressing

On this day, I’m going Max Effort all the way as I rebuild strength.  Once again, I start with the bench press and use the Reverse Bands.  I will probably use Purple or Mini Bands so I am not finding myself too far above my one-repetition maximum.  I’m working towards a 3RM, and then taking the bands off and hitting a prescribed percentage for as many reps as possible.  This makes sure that I’m ending with straight weight, and that I’m getting a little volume to keep the hypertrophy gains coming.  

Deadlifts from Blocks

During the bench press, we are once again warming up for the deadlifts so we are ready to move right into them after our last bench press.  One trick that you can use for saving time is to warm up for the deadlift during your rest periods of the bench press.  You can slap 135 pounds on the bar and take some warm-up attempts in between sets of the bench.  That way you are ready to start working up to your repetition maximum.  

Deadlifts aren’t that technical.  Some people try to make deadlifting technical, but at the end of the day you are simply picking something up.  I have never worked with as much volume in the deadlift as the other movements so I can preserve my recovery for other movements needing my attention–like back squats.  Deadlifting twice per week has always worked well with one day being a repetition and velocity based day, and the other day focused on maximum effort.  

550lb Deadlift! I have a new fire in my training. We will see where it goes. 

Working to a 3RM off blocks should be a fast exercise.  If you go into it warmed up, you should be able to work up to a 3RM in 10 to 15 minutes.  Deadlifts off blocks are not as taxing to the body because the range of motion is limited.  Supposing that I had already warmed up with 225 pounds while I was benching, my warm up and max attempts might look like this:

– 315lb x 3

– 405lb x 3

– 475lb x 3

– 515lb x 3

It’s all about taking advantage of every second in the gym.  That’s why you have to hit the gym with the mentality of going to work.  The only thing different with the accessory work is the Snatch Grip Push Presses to obviously strengthen that overhead position.

There is a lot of work to be done, and yes, I am using similar movements because I have identified the accessory exercises that mean the most to achieving my goals.  Specificity is the key to targeting specific weaknesses. When time is of the essence, you have no time for random movements. You are either performing movements that are taking you closer to your goals or you’re not.  

 

Day 4

Hang Cleans and Presses

This time I’m using the Conjugate Method to change things up to Hang Cleans.  I am still using the Max Effort Method with both the Presses and the Cleans in the same way as Day 2.  However, I am using undulating periodization with higher repetitions on Day 2 and lower repetitions on Day 4.  

Once again the Max Effort Method is faster to finish, and Prilepin tells us that weights 90% and above are the best to get stronger.  I will also warm up the hips during the cleans with the band traction work and pauses in the bottom of the catch.  I’ll begin the max effort front squats at whatever weight I end up cleaning with the down sets there just to help us get a little more volume for those hypertrophy gains.  

The accessory movements are once again strengthening my weaknesses.  I am targeting hip extension with both the belt squat work and the glute bridges.  The kettlebell bottom up Z-Presses are great for improving posture, stabilizing the scapula and shoulder region while strengthening the muscles required to press. As I’ve stressed before, specificity will create the adaptations that you are targeting.

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Let’s quickly look at the second block, and wrap this thing up!

Week 5

Day 1

Bench Press Volume – 80% 3×3, 85% 2×2, 88% 1×2
Deadlifts Velocity Based with 60-90sec rest – 75% straight weight 8×2 or 60% st weight & 20% Bands/Chains

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean & Press ME – 5RM Press, then no press 3RM Clean
Front Squats  – 80% 3×3, 85% 2×2, 88% 1×2

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 45 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

Bench to Chest  – 80% x 3, 85% x 1 (percentages based on raw max)
Max Effort Sling Shot, Reverse Band with Purple or 2 Board Bench – Max 5
Bench Press to Chest – 88% x 2, 90% for AMRAP
ME Deadlift  – Reverse Band Deadlifts 3RM

Accessory

1a. Farmers Walk – 40yd
1b. Snatch Grip Push Press – 3×5
1c. DB Bench Press – 3 x 10

Day 4

Clean from Blocks – 75% straight weight 8×2
Front Squat Velocity/PAP (Post Activation Potentiation) – 4×2 or 60% st weight & 20% Bands, then 2RM w Bands, & 2RM no Bands

Accessory

1a. Suitcase Deadlifts from 4″ Deficit 3×5 ea side
1b. Belt Squat KB Deadlifts 3 x 10
1c. Glute Bridges 3 x 10

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Week 6

Day 1

Bench Press Volume – 80% 3×3, 85% 2×3, 88% 2×2, 90% 2 x 2
Deadlifts Velocity Based with 60-90sec rest – 80% straight weight 7×2 or 65% st weight & 20% Bands/Chains

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean & Press ME – 3RM Press, then no press 2RM Clean
Front Squats  – 80% 3×3, 85% 2×3, 88% 2×2, 90% 2 x 2

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 45 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

Bench to Chest  – 80% x 3, 85% x 1 (percentages based on raw max)
Max Effort Sling Shot, Reverse Band with Purple or 2 Board Bench – Max 3
Bench Press to Chest – 90% x 1, 93% for AMRAP
ME Deadlift  – Reverse Band Deadlifts 1RM

Accessory

1a. Farmers Walk – 40yd
1b. Snatch Grip Push Press – 3×5
1c. DB Bench Press – 3 x 10

Day 4

Clean from Blocks – 80% straight weight 7×2
Front Squat Velocity/PAP – 4×2 or 65% st weight & 20% Bands, then 1RM w Bands, & 2RM no Bands

Accessory

1a. Suitcase Deadlifts from 4″ Deficit  – 3×5 ea side
1b. Belt Squat KB Deadlifts – 3 x 10
1c. Glute Bridges – 3 x 10

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Week 7

Day 1

Bench Press Volume – 1RM, then -20% 2×3
Deadlifts Velocity Based with 60-90sec rest – 85% straight weight 3×1 & then max or 70% st weight & 20% Bands/Chains

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean & Press ME – 90% of 3RM 1 x3, then 1RM Clean
Front Squats  – 1RM, then -20% 2×3

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 45 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

Bench to Chest  – 80% x 3, 85% x 1 (percentages based on raw max)
Max Effort Sling Shot, Reverse Band with Purple or 2 Board Bench – Max 1
Bench Press to Chest – 88% x 2, 93% x 1, 95% for 1, max, then 85% for AMRAP
ME Deadlift  – Deadlift from 2-4″ Deficit 2RM

Accessory

1a. Farmers Walk – 40yd
1b. Snatch Grip Push Press – 3×5
1c. DB Bench Press – 3 x 10

Day 4

Clean from Blocks – 85% straight weight 3×1 & then max
Front Squat Velocity/PAP – 3×1 or 70% st weight & 20% Bands, then 1RM w Bands, & 1RM no Bands

Accessory

1a. Suitcase Deadlifts from 4″ Deficit 3×5 ea side
1b. Belt Squat KB Deadlifts 3 x 10
1c. Glute Bridges 3 x 10

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Week 8

Day 1

Bench Press Volume – 80% 2×3, 85% 2×2, 88% 1×2
Deadlifts Velocity Based with 60-90sec rest – 70% straight weight 8×2 or 55% st weight & 20% Bands/Chains

Accessory

1a. Belt Squat Holding KB Out – 3×8
1b. Rows – 3×10
1c. Dips – 3 x submaximal

Day 2

Clean & Press ME – 1RM Press, then no press 1RM Clean
Front Squats  – 80% 2×3, 85% 2×2, 88% 1×2

Accessory

1a. Belt Squat Kettlebell Hinge – 3 x 45 sec
1b. Reverse Hypers – 3 x 40 sec
1c. DB P. Cleans – 3 x 10

Day 3

Bench to Chest  – Max Bench Press
ME Deadlift  – 1RM

Accessory

1a. Farmers Walk 40yd
1b. Snatch Grip Push Press 3×5
1c. DB Bench Press 3 x 10

Day 4

Clean from Blocks – 70% straight weight 5×2
Front Squat Velocity/PAP – 1RM

Accessory

1a. Suitcase Deadlifts from 4″ Deficit – 3×5 ea side
1b. Belt Squat KB Deadlifts – 3 x 10
1c. Glute Bridges – 3 x 10

In this block, the pairings are all the same to guarantee a perfect flow of training.  Even though things are getting a little more advanced, the same principles apply.  The accessory movements are still being paired together, and they are all chosen based on my weaknesses and goals.

 

Key time-saving principles from the case study

Pair movements together that flow!  

For example, bench press gives you time to warm up for deadlift, or cleans prepare you to front Squat.  This pairing will make the second exercise go by much faster.

Focus on the Gold!  

By this I mean to get rid of anything not needed.  If you can’t directly answer why a certain exercise is in the program, get rid of it.  Specificity is key for accessory movements.  

Frequency for Strength

If you have movements that you want to get stronger, perform them more often.  Once again, leave out strength movements that you don’t care about.

Specificity for Mobility

Stop mobilizing for an hour and training for 30-minutes.  Pinpoint the joints that need targeting and use 2-3 go to movements to prepare them for work.  

Use the Strength Movements to Warm Up

Every great strength athlete will tell you that the movement you are about to perform is the best way to warm up. If you are going to squat, doing a few band movements and then grab a dang bar and start squatting.  The same goes for weightlifting.  If you want a better position in the front squat, then front squat more often and consider performing pauses with deep breaths in the bottom.  Thanks Greg Nuckols!

Timed Rest Periods! 

If you are performing velocity-based repetitions, I recommend using a 60-90 second rest period between sets. This keeps you focused on the task at hand and also improves work capacity.  

The Max Effort Method

This is the best way to get strong quickly, and it’s a faster workout.  You warm up, work up, hit the number, and you’re done.

 

A few more tips that weren’t covered in the case study

Keep your headphones in and head down

This sounds like I am being anti-social, and that would be the correct assessment.  Look I love people.  I love helping people, but dang it, when I am training, I am training.  I forgot this principle for the last three years.  Not anymore!

Have a Plan 

If you go to the gym without a plan, you will either take thirty minutes deciding what to do, or you will simply waste the entire time.  

Set the Culture

If you own the gym, you have the ability to create the culture. Teach people that training is a time for work, and chit-chat can happen afterward somewhere designated. Most people will learn to appreciate this culture.  That doesn’t mean that you’re not supposed to cut up and laugh.  It just means that we aren’t talking about relationships and politics during training.

Have your Workouts on Paper

I know that we live in a world filled with apps, but the phone is a distraction.  You go to your phone to check your workout, and the next thing you know you’re on Instagram or Facebook.  My wife uses her planner as it has a place for goals, the date is already there, and there is a section to write the workout, how you feel, and your nutrition.  There is something to be said for using paper because you can easily look back at the past to plan for the future.  I used to do that when I was competing, and now that my wife mentioned this I am going back to it starting tomorrow.

 

A Final Word

I am ready to make 2018 the best year ever.  I am getting in shape.  I am becoming a better husband and father.  I am growing my gym like New York City and I am growing Mash Elite Performance 10-Fold. Priorities are key! Having a Plan is key!

I hope this article allows you to reach your goals in the gym without spending thirty hours per week training.  If you dedicate 4 to 6 quality hours per week with the right plan and mindset, I know that you can achieve all of your fitness and strength goals. If you need help with this, reach out to us for coaching, programming or start by getting the Mash Blueprint where I share more 3 and 4 day-a-week training templates you can use to craft your own efficient programming. 

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Now get to it,

Coach Travis Mash