Running Short On Time & Still Need To Train? (008)

Quick & deadly. Simple, not easy.

Author

Bryant Ferate
February 08, 2024

The Cat Wade Kettlebell Special.

Running short on time and still need to train? Here you go!

Cat Wade is an incredible human being. She is the original coach who took a chance on me and provided the opportunity to come on staff at the University of Portland. I remember I applied to over 80 schools when I finished graduate school and coaching at the University of Texas at Arlington.

I met Coach Cat for Texas BBQ in Fort Worth (Coopers to be specific) and then when I was home I made the trip down to Portland for the day to meet with her on campus (Got to train too).

I am forever grateful. She didn’t only change my life with that opportunity but she changed my life by creating/putting me in an environment to truly be myself & get more clear on what that means.

So Cat, shout out to you for being incredible.

She also taught me this legit quick and deadly kettlebell series when I’m running short on time.

It is 10 KB swings, on the 30 seconds mark. You get a stopwatch or your phone and get the clock running. 10 swings take about 12 seconds so you get 18 seconds of rest, then 10 more swings. You do this for 5 minutes it turns into 10 sets of 10 reps or 100 reps of KB swings.

Do this for a while & then start to play with the numbers.

11 swings, 12 swings on the 30 or even keep it at 10 swings on the 30 but for 10 minutes instead of 5 minutes.

Simple, not easy. Comes down to consistently committing and taking action.

Another favorite on a day where I just need to move and hit a training session is inspired by another Portland legend, Brad Scott. No aerobic plyos on this one!

  1. First solid movement prep.

  2. On the minute (Brad Scott Special right here!!!)

    1. 30 squats

    2. 25 push-ups

    3. 3 to 5 chin-ups

    4. 5 rounds = 15 minutes of training

  3. Then hit the 5-minute Cat Wade special

  4. Maybe even a walk or run to get the legs going and clear the mind.

Keep stacking those daily deposits and making every day the best day of the year until tomorrow. If you loved this make sure you check out the rest of the Daily Deposit series that dropped recently.

Ferate