Introduction
Over my 30 years of active training, I have navigated countless training methods, diets, and routines. However, it was only during the unexpected circumstances of the COVID-19 pandemic and its subsequent lockdowns that I was forced to reevaluate and adapt my training habits. This period of forced innovation led to the discovery of a training balance that not only improved my physical fitness, but also my mental well-being and overall quality of life. By experimenting, adjusting, and tweaking, I have developed a training protocol that I believe can be adapted and utilized by many, regardless of their individual training background.
Training routines and discipline
My weekly training plan balances strength and endurance, with an average dedication of 7-9 hours to physical activity. This time is divided into 2-3 strength sessions in the gym, where I focus on fundamental lifts that lay the foundation for muscle strength and mass, as well as maintaining testosterone by performing these heavier, larger exercises. Furthermore, 2-3 endurance sessions are preferably outdoors, which typically include jogging and functional training in a park. To maximize recovery and further improve my overall health, I also integrate regular sauna visits with ice baths on my rest days. This balance between activity and rest is key to maintaining a healthy and sustainable training routine. Read more about using a sauna and ice baths .
Streamlining training routines
The start of the week sets the tone for the days that follow. By committing to a workout every Monday, even a short one, I establish a positive rhythm for the rest of the week. This mental trick helps build momentum and maintain discipline throughout the week. I've found that even on days that were originally planned as rest days, it's often possible and actually beneficial to include a light workout. This helps keep the body moving and the mind engaged in the training goals.
Mentality and motivation
Exercise is more than just a physical activity; it is a mental discipline that requires dedication, patience, and a positive attitude. By viewing exercise as a means to achieve a better version of myself, I find the motivation to continue even when it is challenging. It is about appreciating and caring for your body, understanding its needs and limits, and constantly striving for improvement. This mentality is essential to maintaining a lifelong commitment to physical well-being. It is also important to remember that there will be many days when you do not feel quite ready to exercise, which is completely normal, but the most important thing is to show up and take a possibly lighter workout. Remember, you never regret having worked out!
Suggested training program
To accommodate different skill levels and goals, I have developed training programs that range from beginner to advanced. These programs are designed to offer a balanced mix of cardiovascular training, bodyweight exercises, and strength training with core exercises. Alternating between these forms of training ensures adequate rest and recovery for the different muscle groups, while maintaining a high level of overall physical fitness. The programs are flexible and can be further customized based on individual preferences, available equipment, and specific training goals.
By following these principles and adapting your training routines to your own needs, anyone can find their optimal training protocol. Remember that the key to lasting success is consistency, adaptability, and a positive attitude towards training and health.
Beginner.:
2-3 sessions total per week.
1-2 cardio/bodyweight.
1-2 strength sessions with base exercises
Cardio/bodyweight.
20-35min jogging/rowing, cycling or swimming.
20-25min calisthenics park workout. 2-4 exercises. 3-5sets,
Abdominals: hanging knee raise/hanging leg raise/sit ups 10-30 repetitions.
Chest: Push-ups oblique. 20-30 repetitions.
Back: Incline pull-ups – 10-15 repetitions.
Legs: squats without weights - 20 -30 repetitions.
Incline pull-ups
Strength training with basic exercises:
When it comes to basic strength exercises, I have a personal preference for focusing on building pure strength, which usually involves performing 4-6 reps per set. For those looking to increase muscle mass, it is recommended to stay in the 8-12 rep range. After completing a comprehensive warm-up, I suggest performing 5 working sets of that specific exercise. Any work done up to your target weight should be considered part of the warm-up process. For example, if I am aiming for a training weight of 130 kg in the squat, I will start with 3 sets using only the bar for warm-up, which also includes dynamic stretching and light mobility work. Then I gradually increase the weight, about 20 kg at a time, until I reach my target weight. At this point, I will perform 5 sets of usually 6 reps for each set.
Day 1
Squat/leg press
Military press/bench press
Standing rowing/Sitting rowing
Day 2 (optional)
Deadlift
Bench press/Military press
Seated rowing narrow grip
Maintenance training:
4-5 sessions a week.
2-3 cardio/bodyweight.
2 strength sessions with base exercises
30-40 minutes of jogging/rowing, cycling or swimming.
25-30min calisthenics park workout. 3-4 exercises. 4-5sets,
Abdominals: hanging leg raise to a minimum of 90 degrees, preferably all the way up: 10-15 repetitions.
Chest: Push-ups flat - 30 repetitions.
Back: Incline pull-ups - 20 repetitions
Pull-ups: 10-15 repetitions.
Strength training with basic exercises:
Day 1
Squat/leg press:
Military pressure:
Standing rowing:
Seated rowing narrow grip
Day 2
Deadlift
Bench press
Bench press narrow grip.
Seated rowing narrow grip.
Seated biceps curl, (dumbbells)
Advanced:
6 sessions per week.
3 cardio/bodyweight.
3 strength sessions with base exercises
Cardio/bodyweight:
40-60 minutes of jogging/rowing, cycling or swimming.
30-40min calisthenics park workout. 4-5 exercises. 5sets.:
Day 1
Abdominals: hanging leg raise all the way up to the bar: 15-25 repetitions.
Chest: Push-ups flat: 40-50 repetitions.
Back: Incline pull-ups: 20-30 repetitions
Pull-ups: 15-25 repetitions.
Reverse grip pull-ups: 15-25 repetitions.
Day 2
Abdominals: hanging leg raise all the way up to the bar: 15-25 repetitions.
Chest: Push-ups flat: 40-50 repetitions.
Back: Incline pull-ups: 20-25 repetitions
Muscle-ups: 5-10 reps.
Dips: 25-35 repetitions.
Day 3
Abdominals: hanging leg raise all the way up to the bar: 15-25 repetitions.
Chest: Push-ups flat: 40-50 repetitions.
Back: Incline pull-ups: 20-25 repetitions
Pull-ups: 15-25 repetitions.
Strength training with basic exercises:
Day 1
Squat/leg press:
Military pressure:
Standing rowing:
Seated rowing narrow grip
Day 2
Deadlift
Bench press
Bench press narrow grip.
Waves from top to bottom / waves from bottom to top. Different each time.
Seated biceps curl, (dumbbells)
Day 3.
Squats:
Military pressure:
Standing rowing:
Seated rowing narrow grip
Lateral dumbbell raises / Lateral dumbbell raises forward.
Seated bicep curl dumbbells. / French press with Z bar. Different each time.
My top 5 recommended supplements
When it comes to maximizing the results of your training efforts, supplements play an important role alongside a balanced diet and a well-structured training plan. Here are my top 5 recommended supplements that can contribute to improved performance, faster recovery, and overall health.
NMN (Nicotinamide Mononucleotide) from Live Longer
Why it's important: NMN is at the forefront of anti-aging research and has been shown to support cellular energy production by increasing levels of NAD+ in the body. This is especially important for maintaining muscle strength, endurance, and overall vitality.
Benefits: May contribute to improved energy levels, delayed aging, and strengthened immune system.
Recommended Use: Follow the manufacturer's dosage instructions, as optimal dosage may vary based on individual needs and goals. Read more here: What is NMN?
Creatine
Why it matters: Creatine is one of the most researched and proven supplements for increasing muscle mass and strength. It helps regenerate ATP (adenosine triphosphate), which is the primary energy source for short-term, high-intensity activity.
Benefits: Improves strength and explosiveness performance, supports muscle growth, and can improve recovery time.
Recommended Use: A common recommendation is a loading phase of 20g per day for 5-7 days, followed by a maintenance dose of 3-5g daily.
ZMA (Zinc, Magnesium Aspartate, and Vitamin B6)
Why it's important: The ZMA combination supports multiple bodily functions, including sleep quality, hormone balance, and immune function.
Benefits: Can improve sleep quality, support testosterone production, and contribute to better recovery.
Recommended Use: Best taken on an empty stomach, approximately 30-60 minutes before bedtime. Avoid taking with calcium-rich foods or supplements, as calcium may inhibit the absorption of magnesium.
Cod liver oil (Fish oil)
Why it's important: Cod liver oil is a rich source of omega-3 fatty acids, which are essential for the heart, cognitive function, and are anti-inflammatory.
Benefits: May contribute to reduced risk of inflammation, improved heart health, and better joint function. Omega-3 is also important for muscle repair and recovery.
Recommended Use: Be sure to choose a high-quality supplement and follow the recommended dosage on the label, often around 1-3 grams daily.
BCAA (Branched-Chain Amino Acids)
Why it's important: BCAAs, consisting of leucine, isoleucine, and valine, are essential amino acids that the body cannot produce on its own. They play a critical role in muscle protein synthesis and recovery.
Benefits: May reduce muscle breakdown during exercise, accelerate the recovery process, and improve muscle growth.
Recommended Use: Taking before or during exercise may be particularly effective. Doses vary, but 5-10g around the time of exercise is common.
Dietary supplements as support, not replacement
Most supplements are designed to complement your diet, fill nutritional gaps, and provide extra support where it's needed most. This could be to enhance performance, speed recovery, or address specific health needs. Their effectiveness is most noticeable and significant when used as a supplement to, and not as a substitute for, a well-balanced and nutritious diet.
In future discussions, I look forward to sharing more about my personal experiences with diet, and what has proven to work well for me, and potentially for you as well.
A holistic approach to health and fitness
To truly maximize your training results and maintain optimal health, it's essential to adopt a holistic approach. This means paying as much attention to your diet and lifestyle as to your training. Here are the basic components of such an approach:
Proper Nutrition : Prioritize a diet rich in nutrients that support both your energy levels and your body's ability to recover. Include a wide range of whole foods like fruits, vegetables, whole grains, proteins, and healthy fats to ensure you're getting all the necessary vitamins and minerals.
Hydration: Water plays a critical role in almost every bodily function, including transporting nutrients and oxygen to cells, regulating body temperature, and as a means for the body to get rid of waste products. Be sure to drink enough water throughout the day and during exercise to maintain optimal performance and overall health.
Rest and Recovery: Training is only part of the equation for building strength and improving fitness. Equally important is rest and recovery, which allows the body to repair itself and build back up stronger. Make sure to get enough sleep, take rest days when necessary, and practice active recovery to maximize your training benefits.
By implementing these principles into your daily routine, you can ensure a balanced approach to fitness and health, which focuses not only on physical activity, but also on nutrition, hydration, and recovery. This will not only improve your immediate training results, but also contribute to long-term health and well-being.
Conclusion and invitation to dialogue
As illustrated, there are a variety of approaches to this form of training. It is quite possible that, in your own training journey, you will discover a unique balance or innovative methods that resonate better with your personal goals and preferences. It is important to keep an open mind, be willing to experiment, and not be afraid to challenge established training routines. Exploration and adaptation are the keys to lasting progress and personal growth.
Given the interest this article may arouse, I am motivated to prepare a follow-up part. In this continuation, I plan to explore the topic even deeper, enriching the discussion with additional insights and detailed strategies.
We hope you find value in what we share here, and encourage you to continue to engage. Should you have any questions, need further clarification, or would like to share your own experiences, we encourage you to comment below or contact us directly.
Our goal is to support you on your path to realizing your fitness ambitions. We look forward to being a part of your journey towards results! 
Chasing sunsets, relishing the post-gym endorphin rush. Remember: Progress doesn't sleep! Embrace each day, make your own success, and let the sunset be a reminder of your journey. 💪🏾🌄 Trust yourself and don't look back!
-Malcolm