If you stop training when life gets busy you will lose the strength that you have acquired.
If You Don’t Use It, You’ll Lose It!
To avoid this you can give your body a reminder, so that your strength level stays the same and all the „hard“ training was worth the time and effort.
I call it “Maintenance Training“. You train just enough to remind your body that you still need your strength.
I use two rules to structure my maintenance training:
Rule 1: Train at least one hour a week or break it up in two 30-min sessions or three 20-min sessions.
Rule 2: – Train “basic” closed chain movement patterns that you can do for 2-5 reps, push/pull on upper and lower body
Google „close chain exercises“. It’s stuff like squats, deadlift, pull ups, dips, push-ups, muscle-ups, etc.
Here is an example of my recent program when I had to invest more time into my business:
2-5 sets of upper body push / pull:
- 3-5 reps muscle-ups (bent arm strength)
- 2 reps straddle ups and 15 sec front lever (straight arm scapula strength)
- 5 reps external rotations
2-5 sets of lower body push / pull:
Notes:
- Once a week then 5 sets, twice a week then 3 sets, three times a week then 2 sets
- Weight / resistance has to be adjusted, so that one can do max 5 reps.
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