How to Make Predictable Strength Progress on an Unpredictable Schedule
Unless you live the predictable life of a pampered lap dog — with every meal and physical activity already planned out for you — eventually you’re going to butt up against the inevitable: a cog thrown into your well-oiled machine.
That cog can be anything that throws your schedule out of whack; a sick kid, a spouse out of town on a business trip, visiting in-laws, or worse, all 3 at the same time plus a few extra surprises (don’t ask me why your in-laws would be in town while your spouse wouldn’t be, we’re talking worst-case scenario here).
Situations like the above prove more than anything the biggest drawback of conventional programming, and also the need for some strategies and tactics to move unapologetically forward when the unpredictable happens.
And a “tactic” it is. Enter “Tactical periodization”.
Traditional periodization is merely planning out your training according to a few measurable variables (exercise selection, training frequency, intensity, volume, and what have you), and while I love me a good 2–3 month plan, never once have any of my plans — either for myself or my students — gone off without a hitch of some sort. This is where tactical periodization comes in.
Now, before I get into the details, there are 3 things that both tactical periodization and traditional periodization have in common — the 3 things that guarantee long-term progress no matter what your goal is:
1) Continuity of the training process (i.e. long-term consistency)
2) Waving the loads (i.e. going harder, moderate, or really easy in your workouts)
3) Specialized variety (i.e. doing the same exercise but different — ex: chin-ups instead of pullups)
Traditional periodization works its way through the above principles and toward your goals via nice, smooth, and calculated steps. Tactical periodization does so through random jumps in volume and intensity to match the random “jumps” in your schedule. And for the sake of clarity:
- Volume = total number of reps you do
- Intensity = how heavy the weight is/how difficult the exercise variation is
So here is a sample of how you might order your week on a crazy schedule. Let’s say the exercises are pullups, pistols, military presses, and swings.
Now, again, this is just an example, but it illustrates how you can put your kettlebell and calisthenics combos to good use while keeping in mind your life schedule.
While there is a lot of value to putting your nose to the grind stone and following a strict, 2–3 month long program, life is going to get in the way no matter what — and if your goals really matter to you, having a plan for anything life throws at you will ensure that you’ll be able to find excuses to succeed rather than reasons to fail.
Another important thing for everyone to have — in my CORRECT opinion — is some sort of a daily routine that keeps you anchored to your goals and moving boldly forward no matter the circumstances.
If you’ve got a few kettlebells, some space on the floor, and a body (which I’m sure you do), then you just might dig my free 9-Minute Kettlebell & Bodyweight Challenge.
It consists of some simple, easy-to-learn movements that I can almost guarantee you’ve NEVER done (including crawling, loaded carries, etc) and as the name implies, it only takes 9 minutes to do.
Not only does it fit neatly at the end of whatever other routine you’re currently doing anyway (so no need to put your regular training on hold), but many people have found that it actually enhances their workouts.
Have a look-see at what a gent named Mark had to say when he added my 9-Minute Kettlebell & Bodyweight Challenge into his current training program:
==
“Just wanted to pass this feedback along about the 9 min KB BW challenge.
I am on my 5th trip through it. I use it primarily as a warm-up, sometimes as a finisher, and sometimes as a stand-alone workout (when I am under recovered or just super pressed for time). I get in at least 3, usually 4, and sometimes 5 days a week including it.
I am to the point where I can get through 3 min straight of just about anything except double overhead carries (at about 2:10 with 16's), farmer’s carries with 32’s (about 2:15 when I push it), and can make 3 min of crawling but it smokes me.
I’ve now shared it with a dozen or so folx and the ones who “get it” have seen incredible benefits. Of course, there are those that never get it, but that’s part of the deal.
of note, the big thing I notice besides a massive (and positive) change in my abs is that I gen really feel more “tied together” and “ready” all the time. At 40, this is really important.
Thanks for making it SIMPLE to integrate this really important work!
best,
Mark Reinke”
==
Check it out for yourself at www.9MinuteChallenge.com
Have fun and happy training!
Aleks “The Hebrew Hammer” Salkin
