Zach Homol – @ZachHomolPower
Over the past 4-6 weeks I reintroduced timed training back into my training sessions and it has been great for a multitude of reasons! In this article I am going to break down some of the benefits my training partners and I have seen since switching our training to timed! I have also receiving a ton of great feedback from everyone who has been running my latest programming: PowerShredz Vol. 2 E book and The 8 Week Peak! Both of these programs are based around timed training.
What is time training?
I break my programming into 4 main catigories: Warm up, Main Movement, Main Accessory, Sub Accessory (or finisher). From here each section of the training has a tentative time to complete the exercises, sets and reps within. This time is not always* exact due to multiple variables such as: How large your gym is, how many training partners you have, how long it takes to set up an exercise, and other things. But, the recommended time is always a very close guide to work off of!
Example of a timed training session:
CHEST/TRICEPS/LIGHT UPPER BACK
Warm Up: 20 Min
- Banded Face Pulls:
3 x 20
- Seated Rows:
3 x 20
- Barbell Flat Bench:
3 x 20
- Banded Pull Aparts:
3 x 20
Main Movement: 20 Min
- Flat Bench:
4 x 3
2 x 10 (Back Down Sets)
Main Accessory: 15 Min
- Incline Dumbbell Press <Superset> Hammer Curls:
4 x 12 <Superset> 3 x 10
Sub Accessory: 15 Min
- Dips <Superset> Flat Bench Tricep Extensions <Superset> Preacher Curls:
100 Total Reps <Superset> 3 x 10 <Superset> 3 x 10
Core work: 5 min
-Ab wheel Roll outs: Shoot for 100 total
Core work is to be done after the workout each day! Core work is 5 mins each day with the goal of 100 reps. If completed before 5 minutes, the core work is over for that day. If time runs out and you only compete X amount of reps, the core work is still over for that day. Therefore, we are shooting to complete up to 100 reps of core work each day within 5 miniutes of whichever core movement is programmed that day.
Why Timed training?
-Accountability to push though the workout
-Keep intensity high
-Keep from getting stagnant between sets
-Hold a stronger focus
-Get a better pump
-Create more initiative to get into the next set
-Maximize your time at the gym
Timed training has without a doubt been the best move I have made in my training in a long time. My intensity is at an all time high, my lifts are increasing dramatically by the week, I’m fully maximizing my time at the gym and seeing the results day in and day out!
To purchase Powershredz Vol. 2: https://ironvalleybarbell.net/product/powershredz-vol-2/
To become a member of Zachhomolfitness.net and access to the 8 week peak program: Zachhomolfitness.net
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