Back Yard workout using Time/Volume Training

Since innovative trainer, Nick Nilsson, told me about his Time/Volume training for Mass protocol, I thought I’d give it a go.

But rather than just using bodyweight as he describes in the article (, I did a full body workout combining sandbag and bodyweight.

It looked like this:
Sandbag Clean & Press, 10 minutes. 3 reps with 10 second rests.
Sandbag Zercher Squats, 10 minutes, 3 reps with 10 second rests.
Hindu Pushups, 10 minutes, 3 reps with 10 second rests.

As the clock counts down, the rests get a little longer.

I have to say, it was a good workout. By keeping the reps to 3 it stays a power/strength focused workout meaning even with bodyweight and sub maximal weights the type 2 fibers are targeted. And as we know, these are the power fibers.

I intend to road test this protocol over the next few weeks but with a view to improving my kettlebell sports lifts. The listed workout was an impromptu backyard session, but when I’m back in the gym I’ll be using the Kettlbells.

I told Nick this and he’s very interested in how it works as he wrote it as a mass building protocol. Expect an article in around 6 weeks explaining how it works.

every cause but our own

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.