45-Minute Training Philosophy

Nick Bare, a fitness entrepreneur and athlete, shares his perspective on efficient training and workout programming. He emphasizes that effective fitness doesn't require excessive time investment, but rather smart programming that combines both strength and cardiovascular training.

Key Training Philosophy:

• Optimal Time Investment:

  • 45 minutes to 1 hour per day is sufficient
  • Split between strength and endurance training
  • No need for 2-hour daily sessions

• Cardiovascular Training Breakdown:

  • 70-80% should be aerobic zone (Zone 2/3) training
    • Walking, hiking, jogging
    • Builds aerobic foundation
    • Improves oxygen utilization
  • 20-30% high-intensity work
    • Barry's Bootcamp
    • Soul Cycle
    • Sprint workouts
    • Lactate threshold training

• Strength Training Approach:

  • Focus on compound movements
  • Start with warm-up movements
  • Progress to heavy working compound exercises
    • Barbell squats
    • Hex bar deadlifts
    • Bench press
    • Dumbbell chest press
  • Include accessory movements to support main lifts

• Programming Structure:

  • Prefers separating cardio and strength training
  • Doesn't recommend CrossFit-style mixing
  • Push/Pull/Legs split option:
    • Push: chest, shoulders, triceps
    • Pull: back, biceps
    • Legs: quads, hamstrings, glutes

• Training Flexibility:

  • Auto-regulation based on:
    • Recovery status
    • Sleep quality
    • Overall feeling
  • More rigid during specific competition prep
  • More flexible during maintenance phases

This approach emphasizes quality over quantity, focusing on efficient use of time while incorporating both strength and cardiovascular elements for overall fitness development.