Ain't Got Time Program is for those people who are always on the go. These workouts will be short, simple, direct and will deliver results. Ain't Got Time will have you lifting heavy weight, moving weight fast, getting a pump, and a touch of conditioning to keep the cardiovascular system in shape. Every weekday there will be a training session revolving around the barbell and the weekends will be used for having fun with friends and family, knowing that you put in the work and deserve a restful weekend.
Prep
A
Total Body Warm Up #1
Two minutes on bike/assault bike/treadmill first. Perform 10 reps of every exercise and finish with a 30 second side plank on each side
B
Hang Clean-
5 x 3
C1
Barbell Clean Pull
5 x 5
C2
Weighted Push Up
15, 10, 10, 10, 10
D1
Dumbbell Chest Supported Row
3 x 12
D2
DB Lateral Lunge-
3 x 8
D3
Reverse Hypers
2 x 15
Prep
A
Total Body Warm Up #2
Two minutes on bike/assault bike/treadmill first. Then perform 10 reps of each exercise (30 seconds each side for Bretzel stretch) one time at a good pace with intent.
B1
MB Slam
3 x 10
B2
Squat Jump-
3 x 5
C1
Dips
3 x 15
C2
Front Rack Walking Lunge
3 x 10
D1
Lat Pulldowns
3 x 20
D2
Dumbbell Reverse Fly
3 x 12
D3
DB Concentration Curls
3 x 15
Prep
A
Total Body Warm Up #3
Two minutes on bike/assault bike/rower/treadmill before beginning exercises below. Perform each exercise for 10 reps
B
Barbell Split Jerk
5 x 3
C1
Front Squat-
5, 4, 3, 3, 3
C2
Dumbbell Alternating Incline Bench Press
D1
Kettlebell Swing
3 x 15
D2
Yoga Push Up
3 x 12
D3
TRX Row-
3 x 20
Prep
A
Total Body Warm Up #4
Two minutes on bike/assault bike/treadmill/rower first and then complete ten reps of all exercises.
B1
Broad Jump-
3 x 5
B2
MB Side Slam
3 x 5
C1
Air Squat
3 x 30
C2
Dumbbell Row
3 x 20
D1
DB Chest Fly
3 x 15
D2
Cable Face Pull
3 x 18
D3
Barbell Bicep Curl
3 x 20
Prep
A
Total Body Warm Up #5
Two minutes on the bike/assault bike/treadmill/rower before starting anything else. Perform 10 reps of each exercise
B
Power Clean-
5 x 3
C1
Barbell Glute Bridge
8, 5, 5, 5, 5
C2
Dumbbell Military Press
8, 5, 5, 5, 5
D1
DB Step Up-
3 x 8
D2
Close Grip Push Up
3 x 20
D3
Machine Row
3 x 20
Prep
A
Speed Prep Dynamic
Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps
Conditioning
B
5km Run
Perform a 5k Run.
Certified Strength and Conditioning Specialist who currently trains Military Special Operators. Extensive Strength and Conditioning experience in pro baseball and college levels, most recently with the Texas Rangers. Experience training MLB and MiLB players, ACC football and baseball players, professional basketball players, and Olympians.
This program is for those who are short on time but still want to increase their physical capabilities. Challenge yourself every day and reap the benefits of your hard work!
Start My 7-Day Free TrialRHP, Los Angeles Dodgers Organization
Verified Athlete"The training was intense! It's meant for you to push yourself beyond your limitations! JP was a great leader and motivator in that weight room. As well as always making sure safety and form were top priorities."
RHP, Texas Rangers Organization
Verified Athlete"I can't commend JP enough. I worked with him for 3+ years and he helped me get back into good health after multiple injuries. He genuinely cares about your goals, strikes the right balance between seriousness and friendly atmosphere, and is a great fit for anyone on their strength journey."
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