OTM/VLG
On the minute, very little gear, workout.
By Tom Furman
How do you improve fitness without a fully equipped gym? You work in reverse. Find out what the body requires, use the tools at hand and formulate a method. Therefore we will consider the OTM/VLG.
OTM, means on the minute. It’s a popular way of timing and compressing a workout. It’s not for improvement of one rep maximum lifting. That is not the game today. This program challenges you to get efficient and recover between repeated bouts of effort. Those bouts are scalable, from untrained beginner to hardened killer.
The human body can move in many ways. However to simplify programming, we divide it into hinge, squat, push and pull. Add on something to force bracing on the torso or core muscles and you cover a lot of beef.
Many popular programs use only two or three movements. This may work, it may not. Strength sports like Olympic Lifting, Power Lifting and Kettlebell Sport, include 2–3 movements. However the accessory movements and training used rounds out these programs to minimize unbalance adaptation.
One popular program is Pavel Tsatsouline’s, The Quick and the Dead. It primarily utilizes the push up and kettlebell swing with variations. There is room to use the kettlebell snatch as well. That means you have a push and a hinge. It’s missing a squat and an upper body pull.
The OTM/VLG utilizes four movements to balance the body, add variety and prevent any imbalance or compensation. It utilizes very little gear. A kettlebell and some stretch bands. Don’t underestimate this workout in terms of loading. Kettlebells over 200 pounds exist and band tension can be amped up to an incredible load.
Let’s take a look at the rules of the program.
- You will need a kettlebell and some bands. As well a phone for a timer.
- Workout A, will be alternated with workout B.
- Between these strength workouts, you must do easy aerobics with mobility.
- The program can be done 2–4 days per week.
- Within each workout, you can alternate upper and lower body for one or two sets depending on fatigue and efficiency.
Workout A-
Two Handed Kettlebell Swing with Banded Hips. There are two ways to increase loading. Get a bigger kettlebell or a thicker band. This gives you some variations to consider. You will do TEN reps on the minute. Then move to the second exercise.
Inline Banded Push Ups. This is as simple as draping a band over your upper back, (not low back) and putting your feet on a bench. With the bands, it’s easier to get more explosive without trashing your elbows. However don’t be a plyometric wannabee. No need to get jiggy wit it. Do ten, crisp repetitions.
So just alternate the two exercises. Pretty simple. You can do from 10 to 40 minutes. That’s between 50 swing/push ups at 10 minutes, to 200/200 at the 40 minute workout.
Workout B-
Banded Front Squats or Frankenstein Squats. The difference between Front vs Frankenstein is that you may cross your hands as shown, “Swami Style”, or push them straight out in front of you, like Frankenstein’s monster walks. With the band across the deltoids, it is much more efficient use of resistance. Do ten repetitions and move on to -
The Banded Row. This exercise is simple and efficient. It fits well in this format. Simply step on the band and grab the ends like two suitcases. Keep the torso at 45 degrees and with a neutral curve in the low back. The upper body must remain motionless. Ten smooth repetitions are performed. Go back to the squat and start on the minute.
The workout length is 10 to 40 minutes, alternating the two exercises. That gives us between 50 and 200 repetitions of each movement.
As per your weekly schedule, this is easy to manage.
- A, B, Aerobic/Stretch, A, B, Aerobic/Stretch
- A, Aerobic/Stretch, B, Aerobic/Stretch and so on.
This workout fits in well, particularly with the outdoor athlete who mountain bikes, trail runs, rucks, rows or rock-climbs. It’s also a nice conditioning tool after a big lift if that is your training method.
If you have any questions, contact me for consultations or online fitness coaching at physicalstrategies@gmail.com
