Succinct Strength - 6 Week Minimalist Program for Those Short on Time

I’m a fighter. Most of the guys I train are fighters. Something we know as fighters is that time is sacred.

Time spent honing the fight craft is more important than anything else. The technique, the drills, the push, the pull, the artistry, the suffering, the knowledge, the physicality, and the mental exhaustion that comes with it are always top of the priority list.

Related - Shaw 6 Week Strength Program

You and I both know well though that strength and conditioning is something that cannot be overlooked.

Fighting, life, work, family, goals all come with huge commitments of time. More often than not there is a turmoil, a balancing act that needs to be constantly addressed to fit it all in in harmony.

Sadly, if you’re not willing to put in the work and the sacrifices, then nothing good will come of it. Good news is if you are willing to put in a little time, I have the perfect answer for your strength and conditioning needs, even when time is short.

It’s pretty simple.

People fear simplicity, believing it’s somehow inferior to verbose, overly bloated routines, but I beg to differ. The answer is simply performing two big lifts, three days a week.

Pick two big movements that are appropriate for you and your sport or goals and hammer the hell out of them.

The fact that you’re dealing with just two movements means you have nowhere to hide. You have to give 100% of your dedication and focus on them.

This limiting nature frees the mind and relieves any burden of unnecessary thoughts. No messaging, no posing, no photos, no f**king around. Just get in and get the work done.

Here is my suggestion for a fighter, grappler or weekend warrior looking for something hard hitting with minimal time constraints and maximal gains.

As a note, continual improvement is always the goal. So as the reps and volume decrease over the weeks, add more weight. Don’t let the additional weight take away focus on movement quality and clean looking reps. Be intelligent with your jump in weight, but in the same vein don’t sandbag yourself either.

6 Week Strength Program

Day One - Deadlifts and Floor Press

*When it comes to the deadlift I couldn’t care less if it’s conventional, sumo, trap bar or even Romanian, just hit a heavy hinging movement and see it through for the six weeks.

**Likewise, the floor press is your preference – kettlebells, dumbbells, barbell…

Deadlift

• 2 weeks of 3 x 5
• 2 weeks of 4 x 5
• 2 weeks of 5, 3, 2

Floor Press

• 2 weeks of 3 x 8
• 2 weeks of 4 x 6
• 2 weeks of 5 x 4

Day Two - Front-Loaded Reverse Lunge and Pull-Ups

*Front loaded on the reverse lunges can be any implement held in the racked position – kettlebells, two kettlebells, barbell or sandbag…

**On the pull-ups, mix up the grip with each set – neutral, pull-up, chin-up, alternating…

Front Loaded Reverse Lunge

• 2 weeks of 3 x 8 each leg
• 2 weeks of 4 x 6 each leg
• 2 weeks of 5 x 4 each leg

Pull-Up

• 2 weeks of 4 x max quality bodyweight reps
• 2 weeks of weighted 5, 4, 3, 2
• 2 weeks of weighted 4, 3, 2, 1

Day Three - Front Squat and Single Arm Rows

*Like the reverse lunges, the front squat refers to an implement held in the racked position. The implement you choose to use is up to you – kettlebells, barbell, sandbag…

**The single arm rows are done heavy, for high reps to build the grip, the back, and the mind. So don’t be using straps…

Front Squat

• 2 weeks of 3 x 8
• 2 weeks of 4 x 6
• 2 weeks of 5 x 4

Single Arm Rows

• 2 weeks of 2 x 10 each arm then 1 x max reps (shooting for 20+) each arm
• 2 weeks of 2 x 10 each arm then 1 x max (shooting for 25+) each arm
• 2 weeks of 1 x 30, 1 x 20, 1 x 10 each arm

Yeah, that's it.

There it is in its entirety. A succinct plan that will get you stronger in probably just 40 minutes a day, three days a week.

Yes, It sounds like I’ve joined the marketing world of the fitness mainstream masses, but if you stay focused, put in the work and quit your BS you’ll be surprised just how much you can get from so little.