The Perfect 60min Training Session Structure

The Perfect 60min Training Session Structure

Do you wanna become a well rounded athlete, jacked, strong, fast, powerful, athletic? Do you think it’s possible to get maximal results from minimal viable commitment? There are many different important factors that should be considered in getting that perfect training session you need to achieve your goals. On this episode of The New Helix Experience podcast, Tim Frey shares about The Perfect 60min Training Session Structure.

You’ll Learn:

  • The perfect 60min training session structure
  • Why you should not train for hours per day
  • The 4 aspects of training


Connect with Tim on Twitter and Instagram

Speaker1: [00:00:02] All right, guys. Today I’m talking about the perfect 60 minute training session structure. Why is this important and why is Tim talking to me on a podcast about training session structures? Because time is the one thing you can’t get back. Literally. It’s the one resource that is always diminishing. And once it’s gone, it’s gone. It’s not like money where you can earn it, you can make more, you can invest more and you can just be smarter with it. Time is that one thing. When you waste it, you’re fucked and it’s gone. So everyone wants maximal results in the minimum viable time commitment. Is that right? Of course. Why the fuck would you want to be in the gym 3 to 4 hours a day slogging away just to have a body that’s maybe 5% better than someone that trains for one hour a day? I’ve seen this happen time and time again. You can scroll social media and say this shit all the time. People just waste their fucking time in the gym. And I think all you need to do is 60 minutes a day, 5 to 6 days a week, and you’re going to have a pretty sweet rig. You’re going to be a weapon and you’re going to be pretty athletic. And to become a well rounded athlete. And I say athlete because I believe everyone should be an athlete. I believe everyone should be jacked, should be strong, should be fast, should be powerful and should be athletic. And newsflash year, this is all possible in 60 minutes. If that sounds good, you’re in the right fucking spot for this podcast.

Speaker1: [00:01:24] Why? Most people wouldn’t want to train 4 hours a day because they have a family and they actually have a life. I think it’s honourable that people want to train for 4 hours a day, but also I’m like, Surely there’s something better you could be doing with your life than training for 4 hours a day. That’s why I developed the Helix method of training. Most people aren’t professional athletes. We don’t need to be in the gym slogging it out, you know, tensing in the mirror, looking at our biceps, all those types of things. And I think, you know, and Charles Quinn said this as well is like once you hit that 60 minute threshold in the gym, you know, all your hormones in regard to growth hormone, testosterone, all these types of things, they they peak and then they start dropping, which means the session becomes a little bit less beneficial over time. So if you’re someone that has better things to do with your life, this is the template for you. This is a micro strategy which I would use. And by micro strategy I mean it just fits into a weekly kind of micro cycle of training. There are many other important factors to getting results in the gym than just this 60 minute template. But if you’re nailing this template, you are going to be well on your way to having a well rounded athletic physique. So the first part of this is the warm up, and I know what you’re thinking is you probably like, I don’t really warm up.

Speaker1: [00:02:45] And if you were one of those people that doesn’t really warm up, you’re probably one of those people that sucks in the gym and doesn’t really get anywhere. You’ve got niggles, you’ve got injuries, everything is hurting. A warm up is absolutely key. I’ve given this one 5 minutes, so warm up has to be dynamic. You have to get your heart rate up. You have to be going through multiple planes of motion and it’s got to prepare you for war or the session ahead. What I mean by multiple planes of motion is we have the sagittal, the frontal and the transverse plane. If I’m speaking jogging to you right now, that’s cool. Google it. But the different planes of motion are the ways and actions which our body moves. The problem is, is when someone goes out of a particular plane of motion that they’re not used to or they haven’t prepared for, they haven’t warmed up, that’s when injuries happen. So if you think about if you’re not used to doing a lot of jumping and someone starts making you jump or sprint or twist or turn or insert any other movement, that’s when your chance of injury gets a lot higher. The weaker you are, the higher chance of injury, the weaker the muscle, the higher that chance of injury. Also taking yourself out of the plane of motion. So the second part to this or phase two is strength. So that’s 20 minutes and this will go from minute five to minute 25.

Speaker1: [00:03:58] Usually with strength, it’ll be decided by an upper or lower body day, usually alternate days. So low body, Monday, upper body, Tuesday and so forth throughout the week. If you’re doing a four day a week program, it would be upper body or lower body Monday and Thursday, upper body Tuesday and Friday. If you’re doing a six day a week program Monday, Wednesday, Friday, low body, Tuesday, Thursday, Saturday, upper body, you get it. Usually in any type of 60 minute training session, reps will start higher and lower over like a 12 week program. So let’s say week one is five by ten, week two, four by ten, week three, three by ten. You get the drift. And then we’d move on to eights, sixes and fours. Appropriately, the main exercises we want to work on here are squats. Dad’s bench, military press pal claims dips like those types of exercises would all fit in because they use the most musculature. When you use the most musculature, you get the most muscle effects in terms of growth, well damage and then growth. And then they have a bigger metabolic effect because they’re using more muscles. The third part of this is the accessories. So accessories are like I call them insurance policy. The insurance policy to being jacked, the insurance policy to being a well rounded athlete and not getting injured. This is what accessories about. Usually I categorise these in higher volume, so we’ll be doing three sets of 15, maybe even three sets of 20.

Speaker1: [00:05:25] Depends where you’re at. And I’ll usually split these up into like a broad split style. So on a Tuesday we’ll be doing like anterior or push dominant for upper body. On Thursday we’ll be doing a posterior dominant accessories for the upper body. And then on like a Saturday we’ll be doing a shoulder and arm focused. That’s how I split that up. Same with the lower body. We’ll be doing Anterior on a monday, posterior on a Wednesday, and then Friday will be a mix, something like that. Any of that, those type of strategies will work. The next thing we need to talk about with the accessories is volumization approach is the easiest way to get gains ever. So a volumization approach would. I’ll give you a hypothetical example here. Let’s say week one, we’re doing three sets of ten week two three sets of 12, week three, three, six and 15. We’re adding volume a.k.a volumization to each week. Volume is the biggest indicator of making gains in strength and muscle mass, so we need more volume volume to get better gains. The fourth part of this or phase four is conditioning or metabolic conditioning. We’ve got heaps of different types of metabolic conditioning. We have low impact, high impact, ERG based. We could do upper body base, lower body base mix modality, heart rate, zone based barbell work, all the different types of metal cons. The most important thing here is you don’t want to smash the same thing day in, day out. So if you’re someone that trained six days a week and you’re doing low body on Monday and then you’re doing a low body mechanism on Monday and then you’re doing upper body on Tuesday, and then and then a low body mat on Tuesday, you hit legs twice.

Speaker1: [00:07:00] So there’s no actual chance of recovery. So when I’m writing programs, these are some of the types of things I’m thinking of, plus like 100 other variables that I’m thinking of. But if you’re just an average person by average person, I mean not a strength coach. Listening to this, you just want to think about what the maximum amount of work you can do that you can recover from is. And if you’re smashing the same areas of muscle groups day in, day out, there’s going to be a very low or slim chance of you to get the gains that you want just because your ability to recover is a lot lower. So in summary here, guys, the four aspects to this is the warm up, the strength component, the accessories and the conditioning. Put a clock on, watch the clock. Give yourself 5 minutes for a warm up, 20 minutes for strength, 20 minutes for accessories and a 15 minute retcon. If you need a program to follow, I have programs. Go on my website. Ww Helix,, click on it. Online Group programming $67 a month You’ll be getting mad gains. Watch my Instagram story. My clients fucking dominate because they follow a structure like this. Let me know if you got anything out of this episode. That was fun.


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