Minimal Viable Program - Athletic Performance Training for the Minimalist

What is the LEAST amount of training required to maintain or even improve your athleticism?

That is the question I was trying to answer while developing this training program. As I have gotten older, I no longer have the time or energy normally required to dedicate to improving my vertical jump, speed, and power. But as a "Weekend Warrior", I still enjoy playing sports recreationally and want to maintain what little athleticism I still have for as long as possible.

The old adage "If you don't use it, you lose it" is especially true when it comes to athletic performance. You must sprint, jump, and express power on a regular basis if you want to stay athletic. Plus there is more and more evidence demonstrating that performing high intensity exercise is necessary for maintaining your health and longevity.

However, contrary to popular belief, you don't need to spend hours in the gym or on the track/turf to do so. The key is to "micro-dose" your training. It is easier to perform multiple shorter bouts of high intensity exercise per week rather than perform a couple high volume, high intensity, training sessions. While both training styles work at improving your athleticism, micro-dosing is significantly easier to maintain over the long run without burning out, especially for busy people.

If you are someone who wants to maintain your speed, power and agility as you get older; or if you want to rebuild your athleticism to what it once was, but you don't have much time to dedicate to training; or if you're someone who just wants to improve their athleticism without dedicating hours of their day to training, then this is the program for you!

PROGRAM OVERVIEW:

In this program you'll perform multiple low volume, high intensity sessions over the course of the week. These sessions can be completed in under 30 minutes and will gradually increase in intensity over the course of 12 weeks, split into 4 phases.

Since this is a minimalist program, you also won't need much equipment to perform the sessions. As long as you have access to some moderately heavy Kettlebells, or Dumbbells, or Barbells (depending on your preference), and some open space, you are good to go!

Example Training Session: