Hello Friends,
If you care about building a weekly outline that allows you to train hard while balancing a busy schedule, then you'll want to read the outline I've developed below.
Most people don't fail because of their effort.
They fail because their training doesn’t fit with their weekly schedule in a way that makes sense.
The weight room steals all their energy.
Sprints get skipped because of time.
Aerobic work never happens.
So they end up half-committed to everything, but great at nothing.
Here’s the solution:
Stop thinking in terms of “perfect workouts.”
Start thinking in terms of weekly balance.
If you want strength, speed, power, and endurance without burning out, this is the formula:
- 3 Total Body Lifts → enough to build strength without frying you
- 2 Sprint + Jump Days → max speed & explosive power
- 2 Aerobic Days → keep the engine running so you can recover & repeat
Everything should be able to be completed in 45 minutes or less.
That's less time than a lunch break.
That’s it.
6-7 days of high-quality work.
Every quality of athleticism covered.
And it actually fits into a busy schedule.
I struggled with this myself.
Tried to be perfect in every aspect, but it became too time-consuming.
This is exactly how I train myself (with 4 kids, a full coaching schedule, and still chasing 10 m/s).
The point isn’t perfection.
The point is repeatability.
Do this week after week and you’ll build an athletic body that doesn’t just look good — it performs.
👉 If you want a plug-and-play system to follow, check out my 8-Week Training Program here.
God Bless You All
Let's dominate this week.
Keith Jonathan Ferrara
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