Podcast Archive

E85 | Competitive Training On A Limited Schedule

Episode 85 Staying Competitive With A Limited Training Schedule  


Episode at a Glance

In Episode 85 of the Doc & Jock podcast Coach Joe sits down to answer a question from a listener. This week’s question comes from John S who wants to know “how he can stay competitive when you can’t be at the gym 5 days a week and can’t be there for 2 hours when you are.”

Well, John S, you sir are in luck, because our very own Coach Joseph M Szymanek placed 2nd at USAW’s Masters Nationals competition and he only trained 2-3 days a week. Here is Coach Joe’s prescription for staying strong/fit on limited training schedule.


1: Assess your schedule: Are you actually too busy to train like you know you should? Are your priorities in order or are you just totally out of control and need to “flex your no muscle” a little bit as our bud Jesse Itzler taught us back in Episode 64.

  1. Manage your stress. The hormone cortisol is a powerful thing when we are fighting or running from something trying to kill us. Unfortunately when it’s released on an hourly basis because we aren’t sleeping enough, eating right or hate our job it retards our bodies ability to build muscles AND lose weight. If you are training on a limited budget of time then make sure you pencil in your 3 days a week. It doesn’t matter what order of the week. Just put them on there even if that’s Tuesday, Saturday and Sunday. Once you know what you are working with your stress level will go down.  Another thing you can do to help manage your time & stress level is to have some training gear laying around the house. It’s not to hard to get in the backyard and hit a 10 min EMOM of Front Squats if you have the gear and resolve.
  1. Keep Your Training Simple: Coach Joe likes the Texas method of programming, but there are tons of other SIMPLE programs out there that aren’t bogged down with 6 days of lifting. Check out coach Joe’s little 3 day template below.
  2. Focus on Strength: People who move well and are strong perform better. That’s a fact anywhere you go. So prioritize those 2 things if you have a limited budget and you’ll still be able to compete at a high level at most things.

In closing Coach Joe reminds us to be realistic with our sport specific training goals. Is it feasible that you’ll be able to train 3 times a week for 45 minutes – 1 hour and be a Regionals level CrossFitter? HELL NO! Is it feasible that you can train 2-3 times a week for 45 minutes to 1 hour and be a good weightlifter or runner? HELL YES! Manage those goals and be sure to commit to things you want to compete in (a lifting meet, 5k race..etc). Having something to train for on the calendar tends to focus your training and make that limited time more effective.

That’s it for this week gang! If you have questions be sure to head over to iTunes and ask them via an iTunes review. If they are good questions we will answer them on one of our upcoming Friday shorts.



Focus on a Heavier Back Squat

Day 1

Back Squat 3 x 5 @ 100KG/220#’s


Day 2

Overhead Squat 10 min EMOM @ 50% of your best snatch. Goal is speed and stability. Add weight as possible. Keep the weight moving fast.


Day 3

Back Squat – Build to a heavy 3. You don’t need to PR, just get as heavy as you can for 3.


Stay on that for 3 weeks and then change movements. Either change day 2 or change to front squats for days 1 & 3.


Post Comments about this episode, potential topics, suggestions for interviews and questions to the Doc and Jock Website, facebook page, and twitter account.  Also be sure to reach out to Dr. Danny and Coach Joe at their personal social media accounts listed below in the show sponsor section.  

Webpage http://docandjock.com/

Facebook https://www.facebook.com/pages/Doc-and-Jock/413659638795840?fref=ts

Twitter @docandjock

Instagram @DOCandJOCKpodcast


Also, please check out these links to the articles and content creators mentioned during our conversation.

Doc Jackie’s article on Athlete’s Potential: http://www.athletespotential.com/blog/baby-bumps-and-barbells


More on the Show Sponsors

Mobility WOD – The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance. www.mobilitywod.com

Doc and Jock would like to thank official Show Sponsor Mobility WOD for their support.  Please gang head over to www.mobilitywod.com for all you mobility needs where you will find the latest MWOD products, episodes, upcoming seminars, daily MWODS, help finding a provider and the subscription services Mobility WOD Pro.  Mobility WOD PRO is a perfect resource for any coach looking to up their positional knowledge base and infect their community with true suppleness!      

Facebook – https://www.facebook.com/Mobility-Wod-155425314471727/?fref=ts

Twitter and Instagram – @mobilitywod


Performa Sleep – Better Performance through Better Sleep.  www.performasleep.com

Performa Sleep has developed what they believe to be the perfect mattress for athletes.  Their athlete – specific sleep technology is a three layer mattress designed to ease muscle tension, boost recovery, and sooth hard working bodies.  Head over to their webpage to read learn more about their CopperCool technology and to read testimonials from our very own Dr. Danny, and CrossFit Games Athletes Scott Panchik (@ScottPanchik), Emily Bridgers (EmilyBridgers), and Lauren Fisher (LaurenFisher).     

Exclusive to the Doc and Jock audience, Performa Sleep is providing a discount code to receive $75.00 of the purchase of any size mattress.  Simply head over to www.performasleep and enter the code JOCK75 at check out.  Along with $75.00 off Performa Sleep already offers a 90 day money back guarantee and free shipping.  

Facebook – https://www.facebook.com/PerformaSleep/?fref=nf

Twitter and Instagram – @PerformaSleep


Athletes’ Potential – Where Movement is Medicine!   http://www.athletespotential.com/

Dr. Danny offers an assortment of services.  If you are in the Atlanta area be sure to look him up.  If you are not in Atlanta please be sure to shoot him an email or follow him on the social sites listed below.   

facebook page https://www.facebook.com/athletespotential?fref=ts

Youtube https://www.youtube.com/channel/UCzbIpnafDLDvqCztuFkdsdQ

Twitter @AthPotential

Instagram  @dannyMattaPT


Joe’s Barbell – where lifting at JOE’S is just a click away. http://joesbarbell.com/

Coach Joe offers a variety of live and online training options including a private facebook group titled #HeelsOff where you can get his honest and FREE opinion on your movement and unfiltered take on Weightlifing. Join the conversation at any of the links below.

Webpage Facebook https://www.facebook.com/groups/905586666194729/

#HeelsOff facebook forum https://www.facebook.com/joesbarbell?fref=ts  

YouTube https://www.youtube.com/user/BarbellsandBabies

Twitter @JoeShu2326

Instagram @JoesBarbell

Thanks for listening and remember, If you have a BODY you’re an ATHLETE

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