Minimally Viable Plan (Strength Training)

For the next 8 weeks, I'm going to follow an extremely minimal strength training plan of 4 exercises:

  1. Pull ups
  2. Split squats
  3. Push ups
  4. Step ups

I'm going to do 3 sets for each, pairing 1-2 and 3-4. The number of reps is still being figured out (I'm 2 weeks in), but anywhere from 5 to 15, depending on the exercise. Since I don't have weights at home, I'll increase the rep range by 5-10% per week.

In total I'm aiming to being done in under 25 minutes, including 5 min warmup, and if there's any time left I'll do a jump rope finisher.

This is extremely small and and simple. And even though the exercises are reasonably full body, it no doubt leaves stuff on the table. The reasons why I still think it's worth comitting to are:

  • I still need to make training a habit. I've started many times but there's always something that gets me back to the starting line. This is small enough that I can't say no to under almost any circumstance.
  • I need to build basic strength before getting into fancier exercises. There's no shortage of Skate/Surf specific content on instagram and youtube, but after trying a few things, it's clear to me that I need a solid foundation.
  • As a fulltime working dad, that also wants to skate and BMX and surf (and many other things!), I need to be extremely smart with time management.
  • It can't interfere with random bmx/skate sessions throughout the week. There's nothing more frustrating than not being able to do your sport because you're too sore from training.
  • I don't want to rely on a gym. Apart from pull ups. The rest of exercises can literally be done anywhere.
  • Having fewer exercises and low volume should allow me to focus on movement quality.
  • Any plan is better than no plan, and this is mine.
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