The Best Training Scheme. Period.
When baby number 2 came in to the scene at the start of this year, I knew this 'adjustment' would impact my own fitness and training routine.
Normally, my standard advice when anyone is going through a life adjustment- new job, moving, baby, puppy, family help, you name it...- is to simplify everything.
Simplify the process, simplify the routine, simplify the resources.
Need to simplify your nutrition? Purchase individually wrapped items that are ready to eat and super accessible.
Need to simplify your fitness? Cut the fluff out of your workouts and put the intensity towards the 'big' lifts.
But what does 'simplify' look like? I was having this conversation with a friend recently. We were discussing our current training programs and how were were going about it. My buddy is due to have his second child later this year so he was definitely probing to see how I was doing it.
And I made a very profound statement.
"I have the greatest training scheme ever. It's easy to implement, it's easy to program, and it's easy to create paths of progress so I know how to make those gains".
And that scheme is called 'countdown sets'.
Now, if you're a fitness veteran, you've probably heard of this programming scheme. For those who haven't, countdown sets are where you start an exercise at a number of reps - most commonly 10 reps- and set after set you remove a rep until you're all the way down to 1 rep. Set 1 = 10 reps...set 2= 9 reps and so on.
Why is this the greatest rep scheme ever?
Because it's incredibly versatile. Let me explain.
With countdown sets you know the total number of reps is 55. With those 55 reps you can manipulate the intensity any way you want. For your first 5 sets you can perform exercise A, for the last 5 sets you can perform exercise B. Likewise, you can perform different variations of the same movements. Say you perform full chin ups for the first 5 sets, and then you perform flex arm hangs for time on the last 5 sets.
Or you can flip the countdown and count up. Exercise A can be performed as a count down, and exercise B can be a count up. This strategy is amazing for keeping the total volume per set manageable.
Keep reading, I'll show you the full template and workout below...
And here is the simplicity kicker.
You can make these workouts fit your desired timeframe pretty easily.
With kiddo number 2 in the scene I typically have 30-40 minutes total to workout. With countdown sets I know when I am done and I have some autonomy with my exercise selection so that I know this workout won't take lightyears to complete.
Here is what a countdown training template looks like
A1) Upper body movement - countdown from 10 reps to 1 rep
A2) Lower body movement - 10 reps after each countdown set
A3) Core movement
B1) Lower body movement - countdown 10 reps to 1 rep
B2) Upper body movement- count up from 1 rep to 10 reps. (This is almost always push ups. Don't wake the baby!)
I say 'template' because I plug and play the movements that I...1) know I can do safely. 2) can do without making a bunch of noise and waking my kids up and 3) can rotate day over day so that I am not constantly repeating the workout.
It really checks a ton of boxes. The Personal Trainer in me is very happy about that.
For a touch more context, my literal workout this morning was this...
A1) TRX Row- countdown 10 to 1
A2) Split Squat x 5 reps per leg (10 reps total) after every countdown
A3) Side Plank with a Leg Lift
B1) Goblet Squat - countdown 10 to 1
B2) Push ups- count up from 1 to 10.
All in, this sucker was about 20 jam packed minutes.
Another reason it's the best- there are many paths of progress.
If you've been reading along, then you have heard me mention 'paths of progress' last week...
Regardless of a countdown or count up, I can focus on holding more weight for the entire countdown. I can focus on increasing the weight as the reps decrease. I can also break up the weights for different sets along the way. As long as those 55 reps have more total weight moved- no matter how you stack them up- strength gains are being made.
I can also work faster- specifically on that B block. If my Squat/ Push up combo took me 7 minutes today, I can aim to beat that next time. I can also look to add weight to this pairing. Hell, I can even look to add weight AND work faster.
Wowza! Look at the options. Don't confuse simplicity with a lack of progress, that just isn't the case.
For many, when we need to simplify, we often think we need to 'remove'. That isn't the case. The 45-75 minute training sessions that we used to have does not dictate the success you can achieve with a thought out plan. When that plan matches your current lifestyle, the magic happens.
Yes, even if those workouts are 20-or-so minutes long.
Countdown reps, give them a go in your next workout!