The Kitchen Sink
The Negotiation Project
This program is a six-week training block in which I decided to throw the kitchen sink at overall training methodologies. I have included everything from mobility to hypertrophy, strength work, aerobic and anaerobic conditioning, and work capacity. This program is for those looking to build fitness, develop a solid physique, and increase self-efficacy in doing hard things.
The training format for this program will look as follows:
Warmup: Each day, 5-10 minutes of aerobic activity will be allocated to elevate the heart rate and increase blood flow to the skeletal muscles. Furthermore, this is a great time to put aside any additional noise and set your intentions for the day's training.
Following the 5-10 minutes of aerobic work, 1-3 mobility exercises will be based on the day's training. Consistency with these mobility exercises will be an integral part of our training.
Movement Prep: Each day will feature a preparatory movement to increase blood flow further and prime your nervous system.
Strength/Power 1: This block typically includes a primary compound movement. Examples of compound movements would be a barbell bench press on chest day or a barbell squat on leg day.
Strength 2/3/4: This block typically includes an isolation movement or a secondary compound movement. Examples of isolation movements include machine chest flys on chest day or shoulder press on shoulder day.
Aerobic Work: This block will only be included in training 1-2 days a week and on active recovery days. Days with aerobic work will consist of walking, rucking, running, biking, or rowing. During these days, activity will be low intensity and maintained at a conversational pace.
Anaerobic Intensity: This block will be included in training 1-2 days a week. Days with anaerobic work will consist of interval training (alternating short and fast bursts of intense exercise with easier, slower activity).
High-Intensity Functional Training/The Negotiation: This form of exercise combines high-intensity intervals with functional movements. These blocks will typically appear in the middle of the week.
Average Duration: 40-60 Minutes
A
Run
1 x 5:00
B
Band Pull Aparts
2 x 10
C
Plyo Push-Up
2 x 5
D
Barbell Bench Press
3 x 8
E
Incline DB Bench Press
3 x 12
F
DB Chest Fly
3 x 12
G
Hanging Knee Raise
3 x 15
H
Run
1 x 20:00
A
Run
1 x 5:00
B
Reverse Hamstring Walk
2 x 10
C
Prone Press-Up
2 x 8
D
Russian KB Swing
3 x 12
E
Deadlift
3 x 8
F
1-Arm DB Row
3 x 12
G
Pull-Up/Chin-Up
8, 8, 5, 3, 3
A
Run
1 x 5:00
B1
Thread the Needle with Rotation
2 x 5
B2
Shin Box Rotation
2 x 5
C
Pogo Jump
2 x 10
D1
Run
5 x 400
D2
Devils Press
5 x 8
D3
DB Lunge
5 x 12
A
Run
1 x 30:00
B
Pigeon Stretch
1 x 2:00
C
Third World Squat
1 x 3:00
D
Athletes Choice
A
Run
1 x 5:00
B
Shin Box Rotation
2 x 8
C
Goblet Squat
12, 6
D
Back Squat
3 x 8
E
DB Lunge
3 x 12
F
Single Leg RDL
3 x 10
G
Dead Bug
3 x 12
A
Run
1 x 5:00
B
Banded Pull Aparts
2 x 15
C
Shoulder Pre-Hab
2 x 5
D
Shoulder Press
3 x 8
E
Seated DB Shoulder Press
3 x 12
F
DB Lateral Raise
3 x 12
G
Run
5 x 0:20
Nick Hall
National Academy of Sports Medicine Certified Personal Trainer. Veteran and First Responder Fitness Coach
We are constantly negotiating between the hard right and the easy wrong, instant gratification and delayed. It’s time to make an investment in yourself through consistency, hard-work, and intentional negotiation of the self.
Get The Kitchen Sink