Training for Tradies

Combining work and fitness training can be challenging, especially if you work a job that requires manual labour. Here are some tips on how you can make it work:

Maximise training economy - apply the 80/20 principle - what exercises and drills give you the most bang for your buck? For most people it will be squats, deadlifts, pull-ups, rows, presses, sprints, box jumps etc. I would recommend a routine like Wendler 5/3/1 - with it's barest variation you can be in and out of the gym within 30min plus a couple of sprint and extensive tempo sessions per week (when team training starts up in full, just the sprint sessions should be enough) and you're gold!

Keep volume low - high repetition work is more likely to make you sore and more likely to lead to overuse injuries, which is the last thing you need when you work a manual labour job. Plus in certain trades you'll get the equivalent of plenty of high repetition work as part of your work.

Train early in the morning - if you're like most people you probably won't want to train after work, especially in summer after a long day in the sweltering heat with your energy drained - if you can manage to then more power to you!

For any tradies reading, feel free to post up your own tips in the comments below.


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  2. Keep in mind that all four of these topics should be specifically designed for a golfer and not for a person looking to just improve their physical fitness.
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