Strength Training For Busy Entrepreneurs and Parents

For the past 15 years I’ve been using a programming framework I call the “Metabolic Tri-Set.”

I call it “metabolic” because every training session works the whole body, plus it’s a great training option if you are in a busy season of life.

Time crunched entrepreneurs and parents often struggle with the delicate balance between their professional and personal lives. I know this all too well. 

I have 4 kids and run two coaching businesses.  I’m busy. This is why I came up with this framework.

The Metabolic Tri-Set is a training template I created as a practical and effective approach to help people maximize their physical capacities without living in the gym.

This method combines 3 Key Training Elements:

1. Full Body Strength

2. General Conditioning

3. Time Efficiency

Full Body Strength:

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Unless you are competing as a bodybuilder, I don’t recommend doing body part training such as “chest and back” or “shoulder and Tri’s”  or  “Legs and Abs.”

There is nothing inherently wrong with this type of training, but for busy parents and entrepreneurs, you can do much better. 

I  recommend training the entire body every session because it stimulates all muscle groups multiple times per week. 

For one, this just makes more sense as you force greater adaptations with more frequent training of the entire muscular system.

Two, the greater frequency helps you develop better “skill” with your movement, which is an essential component to long term injury prevention and getting stronger. 

The goal is to stimulate as many muscles as possible and this is best done by choosing large compound exercises such as:

• Squats, Deadlifts, Lunges, Step Ups, Kettlebell Swings and their variations.

• Dumbbell, Kettlebell or Barbell Bench Press, Push Ups, Military Press and their variations.

• Pull ups, Chin ups, Bent Over Rows and the variations.

General Conditioning:

The “Tri-Set” means that you perform 3 exercises in a circuit format and then take a 1 to 3 minute rest before starting the next circuit.

Every circuit will have:

• 1 Leg Exercise

• 1 Upper Body Pushing Exercise

• 1 Upper Body Pulling Exercise

Even though the goal of this Metabolic Tri-Set is not cardio, you end up getting a nice aerobic component because your heart is heaving to pump the blood all the way to the legs and then back to the upper body.

I refer to this as “incidental cardio” because you will notice your heart rate will be elevated after each tri-set. 

So again, it’s not the goal, but you do end up getting some nice general conditioning which most people need anyway.

Time Efficiency:

Being able to get an impactful training session done in 20 to 30 minutes is my favorite aspect of this training method.

There is a time and a place to train for longer durations, especially if you are training for a specific sport or event. But for the most part, 20 to 30 minute workouts are not only effective, they are doable and sustainable. 

2 to 4 twenty minute workouts are better than zero. I find most people get motivated and inspired to keep training once they build momentum.

Putting Together Your Metabolic Tri-Set 

1. Exercise selection

• Choose 1 leg exercise 

• Choose 1 upper body pushing exercise

• Choose 1 upper body pulling exercise

• You can perform 5 to 12 reps per exercise. 

• Make sure the movements are multi-joint exercises as opposed to single joint isolation exercises.

• Quit the set if your form breaks down. 

2. Perform in a circuit like fashion

• Do all 3 exercises in a row. 

• Rest 1-2 minutes before doing to the next round

• Perform anywhere from 2 to 4 sets 

3. Always Have an Intention

• Never waste a set and just go through the motions.

• Always have a goal for each set.

• For example, you could focus on driving hard through your feet during a squat. Or you could focus on full range of motion during your military press.

• Being intentional leads to better progress.

4 Week Metabolic Tri-Set Training Plan

Program # 1

A-1 Static Lunge - 6-8 reps

A-2 Military Press - 6-8 reps

A-3 Single Kettlebell Bent Over Row - 8/8

2-4 sets 

Program #2

A-1 Single Leg Kettlebell Deadlift - 6 reps / leg

A-2 Single Kettlebell Floor Press - 8-10 reps / arm

A-3 Chin Ups - 5-8 reps

2-4 sets 

Program #3

A-1 Step Ups with Kettlebells in Suitcase Position - 8 reps/leg

A-2 Push Ups - 8-10 reps 

A-3 Single Kettlebell Bench Row - 8-10 reps /side 

2-4 sets

This method is not the only way to train and I certainly have done other methods and like to switch things up in my training from time to time.

However, I repeatedly come back to this methods because it works so well.

Let me know if you use the “Metabolic Tri-Set” method and how it goes.

Thank you for reading and enjoy the rest of your day.

Franz

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