Let’s take a closer look at this suggested schedule.
SPRINT
One day a week is dedicated to all-out sprints (and
sprinting does not necessarily mean running). It’s
a highly effective workout that takes only 15 to 25
minutes, including your warmup. Conduct these
workouts only when you are feeling 100 percent
rested and energized. Once a week is the maxi-
mum you need to sprint, while once every ten days
is a good minimum to shoot for.
LIFT HEAVY THINGS
There are two strength training days each week
(Day 3 and Day 6 in the above schedule). You’ll
finish these brief, intense sessions in anywhere
from 10 to 30 minutes. Twice a week for 30 min-
utes (45 minutes is okay for very experienced
strength trainers) is the maximum you need to
Lift Heavy Things. If you aren’t able to do the
second recommended 30-minute session, con-
sider conducting an abbreviated LHT session,
such as a single set of the Five Essential Move-
ments. Even a session as short as 10 minutes
can produce excellent fitness benefits. On LHT
days, you will also have the option to substitute
your regular LHT workout with a Workout of the
Week (WOW).WORKOUT OF THE WEEK (WOW)Mark’s Daily Apple publishes a new Workout of the
Week every week. Expect High Intensity/Metabol-
ic Conditioning routines, but really anything goes
for the WOW. Generally, these sessions should be
conducted in place of a Lift Heavy Things workout,
but they can also substitute for a Sprint or Play
session if the WOW contains those elements. This
is an optional workout that you can integrate into
your schedule as you see fit, just to spice things
up a little and apply your fundamental PBF skills to
a variety of new challenges.The PBF Schedule cont’d 8