Yeah, no problem at all. The first thing that I do when I work with…if someone says DM me, help me, the first thing we do is we map out how many hours a week do we want to deal with this? And let’s start like, a lower end athlete, and I’m going to say 10 hours a week, and that’s just because I picked that out of my head.
There is no reason that I pick 10 hours. Oh, I guess, could’ve said five hours. But five hours, actually…and David, remind me about five hours in a minute, and we’ll get back to that. If you give me 10 hours, basically what I would say, 80 percent of your time should be on your sport or what your goal is.
If you’re a fat loss client, 80 percent of the time should be meal preparation, planning menus, going shopping, coming home and chopping vegetables, chopping up whatever, the chicken or the salmon or whatever you got, preparing meals, preparing easy to make things because fat loss happens in the kitchen.
My good friend Josh Hills always talks about body…he says about body recomposition…you said recomposition, we call body composition. But the hardest workout of the week should be your shopping. If you’re going to take those drinks, the Monster Drink and all that nonsense.
You get your shopping list, you go shopping, you chop vegetables. That’s the most important work out of the week, is your shop and food prep, for body composition. But say you’re a discus thrower or a swimmer or whatever, 80 percent of your time should be in the pool or throwing.
The other 20 percent of your time would be in getting stronger, more powerful, more flexible, more mobile. Basically, traditional strength conditioning. Now, how you blend that through the week, though that’s going to be the realities of your schedule. That’s going to be the realities of your schedule, I’m not saying my schedule, but I’ll work with you on that.
All the sudden you sit back, and you go, we said the athlete’s going to work out 10 hours a week. Eight, are going to be doing the sport, which, by the way, is not bad in a week, and two are going to be training in the weight room. If we break that up into four sessions, that’s four half-hour sessions, which means in those half-hour sessions, I’m going to have to make sure we get a lot done.
We have to be very spot on, so ideally, if you’re a thrower, those days would be, Snatch, Clean and Jerk, Front Squat, Farmer Walk or Snatch, Clean, Farmer Walk, or ideally, we’d get some hill sprints out on the field to play. But that’s how I would break it out first. What you’re going to see is that the strength and conditioning coach is very supportive of the other goal sets.
And now the thing you’re going to say is well, wow, in that time, in that two hours a week in the weight room, we’re going to have to really be on task when we’re in there, and that’s when hard discussions about exercise selection…personally, I’d love to see you Snatch, and Clean and Jerk [indecipherable 26:41] .
Rest periods, well if you’re Snatching and Clean and Jerking, you know, we’re going to have to get really on target here, which is why I tend to move to things like the one lift a day program, with throwers, who don’t have a lot of time.
If you have four sessions a week, session Monday is Powers Match, Tuesday is Frog Squat, Thursday is Clean, and Friday is Bench Press or Press. And that’s how we’re going to train things, now that’ll be a little bit higher-end athlete than a new thrower, that’s how I do it.
You have to stand back first and look at the amount of time available. The amount of energy and resources going into practicing the sport or the dietary stuff. And by the way, diet, fat loss, that is one of the most difficult things the human body can do.
You need to look at fat loss like an athlete. I’ll tell you one thing, I’m going shopping on Sunday, bro. Yeah, bro, chop those vegetables. That’s right. It’s all you, it’s all you. Thursday when I go back to my minor shop, I need basil baby, basil. [laughs] Give me one more licorice root. Sorry, I’m laughing to myself when I should really shut up.