STORY
More gains from fewer sets.
Most people who start training or pick up a sport tend to go all-in… trying to do everything in every session. I know what you’re thinking, “why is this dude calling me out like he’s never chased his tail before.” Because it’s my newsletter, that’s why. But yes, I’ve been guilty of it more times than I’d like to admit. It wasn’t until I had to coach others and track their progress that I finally started actually periodizing my own training. Hard to preach structure if I don’t follow it myself, huh?
That said, you don’t need to obsess over having the “perfect” or most optimized plan. Progress is nuanced. Life and sport don’t care about your spreadsheets. Plans will shift; and they should. What matters more is sticking to core principles and adjusting with purpose.
Most of the time, trimming the fat from your training and focusing on what truly drives adaptation is the better move. If you’re deadlifting and doing bent-over rows for 45 minutes, then tacking on another hour plus of back exercises, you probably didn’t hit the right intensity or have a clear plan. One or two main lifts, plus a few focused accessories, done well, is more than enough.
I’m not jumping on the “two sets to failure” trend either. Hard work still matters. But let’s apply that effort with a smarter plan that respects training, recovery, and life outside the gym.
“It is quality rather than quantity that matters.”
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BREAKDOWN - Exercises and Training
Less is More: High-ROI Exercises
When time is limited, efficiency is crucial. Prioritize these foundational movements to get the most performance out of every rep:
Trap-Bar Deadlift: Maximum strength and power with minimal injury risk.
Weighted Pull-Ups: Upper body and grip strength essential for grappling.
Front Squat: Develop strength, stability, and mobility simultaneously.
Landmine Press: Shoulder stability, strength, and rotational power.
Farmer's Carries: Build real-world, functional core and grip strength.
Minimalist Training Structure Breakdown:
Warm-Up (5 min): Mobility flows targeting hips and shoulders
Main Strength (20 min): Pick two main exercises, e.g., Trap-Bar Deadlift and Weighted Pull-Ups, perform 4–5 sets of 3–6 reps.
Accessory Finisher (10 min): Choose one or two exercises (Farmer's Carries, Landmine Press), and perform 3–4 sets of 8–12 reps.
Simplify Without Sacrificing Performance:
Prioritize Compound Movements: Big movements yield big results.
Consistency Over Complexity: Master fewer exercises rather than being mediocre at many.
Intensity Over Volume: Quality, focused sets with progressive overload lead to significant gains.
Thanks for reading this week’s edition of Unmasked by The Weekly Standard!
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MINDSET
You don't need an extensive library of exercises to achieve peak athletic performance. By simplifying your routine and focusing on high-ROI movements, you'll build strength, power, and durability efficiently. Keeping you ready for competition and life.
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