The “Too Busy” Trap and How to Escape It

ByDave

How many times has “life got in the way” and you weren’t able to train for a week?

Yes, life happens. But training doesn’t need to take a complete backseat.

You can still make forward progress on 3 – 4 focused sessions per week.

And always remember, even 1 session is better than 0!

Managing Your Schedule and Training

I’ve worked with athletes who were successful from all walks of life:

  • Those working full-time jobs, both physical and sedentary.
  • Students balancing school and training.
  • Law enforcement officers, firefighters, and military with unpredictable schedules.

The one thing they all have in common? They succeeded when they focused on goal alignment and time management.

Align Your Goals and Make the Most of Your Time

Before you create a plan, take a hard look at your life:

  1. Define Your Priorities
  • What matters most to you (e.g., family, work, training)?
  • If training isn’t at the top, then recognize you have other higher responsibilities and need to be efficient.
  • Be prepared to make sacrifices in other areas like with hobbies, downtime, or other lower priorities to train.

2. Recognize You Can’t Do Everything

Your schedule, energy levels, and job type will dictate what’s realistic:

  • Physical jobs: You’re just not going to be able to handle the volume of a 9-5 office worker or student if you’re working construction.
  • Unpredictable schedules: Create a template and minimum weekly volume you want to hit for strength, endurance, and calisthenics. It can be tough to get into a rhythm with unpredictable schedules – make sure you’re prioritizing sleep and recovery!
  • Sedentary jobs: You have no excuses here. Stay active with short walks at work, and be grateful you can recover during the day!

3. Be Efficient with Your Training

  • Time Box: The old quote “work expands to fill the time allotted for its completion” is a good one, and it applies to more than just training. If you have just an hour four days per week, structure your training accordingly and fit what you can.
  • Prioritize: Focus on the highest leverage activities – the ones in which a little volume will result in the most returns. This often means big compound lifts, goal-pace intervals, and then filling in the remaining time with work to tackle your weaknesses.

Time management is not easy. Sometimes, it can feel like you are a slave to your responsibilities. My recommendation is to force yourself to cut out the dead time and start by replacing half of it with productive activities to take you to your goals.

It’s not going to happen overnight, but it is something you can strive for.

Read More:

How To Achieve More Results in Less Time (2,000+ words)

I'm a coach with a passion for helping athletes dominate the toughest selection courses in the world. Over the years, I've trained well over 100 athletes for Special Operations selection courses, including SFAS, RASP, Air Force A&S, BORTAC, SWAT, and MARSOC A&S. My mission is to bridge the gap between traditional performance training and the unique demands of tactical and military athletes.

I got my start coaching hybrid athletes, blending strength, endurance, and hypertrophy training to achieve peak performance. As I worked with more tactical and military athletes, I realized there was a need for a specialized approach tailored to the grueling physical and mental challenges of SOF selections. This realization drove me to focus on prepping SOF candidates for success, combining cutting-edge research, proven training methodologies, and real-world experience.

Whether you're preparing for selection, seeking to level up your fitness, or simply curious about what it takes to thrive in these elite environments, I hope you'll find the information I share helpful.