This is a simple training method to get it done...

Now, you'll notice I didn't say "easy"...I said simple...

Because I'll tell you right up front...this ain't easy.

This is Time-Volume Training done using Farmers Walks.

Time-Volume Training is fantastic density training method I came up with that allows you to maximize your workload in a given training session, by doing more work up front then gradually and strategically doing less and less work as you fatigue (known as Front Loading).

You can read the full article and in-depth explanation of this method here.

 

Here's a brief rundown...

The normal version of TVT is done using regular weight exercises such as bench press or deadlifts. You take a weight you can get 10 reps for and you do a set of 3 reps with it. Then you take 10 seconds rest, then do another set, then 10 seconds rest, then another set.

You continue with 3 rep sets until you can no longer get 3 reps with good form. Then you take 20 seconds rest and repeat...then 30 seconds (if you need it)...then 40 seconds.

Repeat this for a set block of time such as 15 minutes. You stay away from failure on all sets, focusing on volume and just doing a lot of work.

Now...in this case, we're going to be doing short but heavy Farmers Walks instead of weight exercises, going by distance instead of reps.

 

Here's a rundown of how it works with Farmers Walks.

1. Do a Farmers Walk for about 20 feet. The weight should be something fairly challenging but not super heavy. I'm using 450 lbs here (225 in each hand). You can use handles, a trap bar, dumbbells, kettlebells, whatever you have available.

In terms of distance, I'm limited by space in my basement, which is why I really like this method. You can go for longer, if you have longer space to use. I used hooks for grip assistance so grip wouldn't be a limiting factor, just overall workload capability.

2. Set the weight down and turn around. You get 10 seconds rest from the time you set the weight down to the time you pick it up again.

3. Walk back in the other direction, same distance. Set the weight down.

4. Repeat this process, taking 10 seconds rest in between every carry.

5. When you get to the point where you feel your form breaking down or your distance might be a bit short, start taking 20 seconds rest in between carries. Don't push to failure on any of these carries.

6. Keep going, repeating this process until you can't maintain form (or you'd be gassed if you tried again) on 20 seconds rest.

7. Then start taking 30 seconds rest.

8. Repeat for whatever time block you decide...I did 30 minutes of this. I completed about 5 minutes on 20 seconds rest, another 17 minutes on 20 seconds rest, then the final 8 minutes on 30 seconds rest.

That's the whole workout.

This is GREAT strength/endurance training and metabolic conditioning, and is especially useful for development work capacity in your whole body when you don't have a lot of space to train in.

Watch the full video here.

Start from the exercise demo here.

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Want More Killer Metabolic Conditioning Workouts Like This?

I've got 6 more for you here.

•  The Single Dumbbell Attack
•  Total-Body Countdown Murder
•  The Inside Out Core Crusher
•  Lactate Tolerance Training for Chest
•  Dueling Banjo Hell

These are awesome...

Nick Nilsson
The Mad Scientist of Muscle

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https://youtu.be/vxEVDw4r2ew
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