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Big Time Functional Fitness:  The P.P.T. Rule For Getting In Tip Top Shape!

Big Time Functional Fitness: The P.P.T. Rule For Getting In Tip Top Shape!

  1. Are you interested in applying a training strategy to your workouts that is simple, practical, and can be done anywhere? 
  2. Are you looking to build optimal physical function in terms of your movement and overall fitness? 
  3. Are you interested in getting into the best shape of your life without the need of a fully stocked gym, or weight room? 
  4. Are you looking for a strength and conditioning workout that you can do outdoors? 
  5. Are you familiar with the P.P.T. rule? 

There’s an element of training that I refer to as the P.P.T rule. that I utilize with my athletes on a regular basis to achieve significant functional fitness.  If you like training outdoors then this should be right up your alley. The good news is that this strategy can easily be applied either in the gym, or outdoors right in your back yard.

The P.P.T. Rule-Functional Fitness Strategy:

Once again spring and summer is fast approaching and the outdoor weather is certainly proving to be ideal for training conditions.  If you are looking to enhance your athletic performance, or just to build a substantially fit body then you have got to get outdoors and implement the P.P.T. rule! So what is the P.P.T. rule? This is a simple abbreviation for a training strategy that I like to use with my athletes and it means to Push something, Pull something, and Tote something. The strategy is simple enough, but it gets the job done.
Brandon performing suitcase deadlifts with a couple of kettlebells for functional fitness
If you are looking at a training routine to implement outdoors then this is a smart and simple way of doing it.  The great thing about this is that you can really apply the use of kettlebells, sandbags, dumbbells, and even elements from your own garage such as wheelbarrows and tires if necessary. Along with these tools of strength you can really utilize the outdoor space to implement the P.P.T. strategy.  The great thing about this strategy is that it can be structured any number of ways. Remember when it comes to developing functional fitness you don’t have to make things complicated. The P.P.T rule is about keeping your training simple in terms of your approach.
In fact, you can make it as simple as picking 3 different exercises. Simply choose one pulling movement, one pushing movement, and one toting drill. From here you can work on gauging your training by controlling the volume of these lifts and exercises to optimize your workout. You can treat this style of training as a conditioning session to crank out the reps and movements in circuit to get in your conditioning for movement and to build on your overall work capacity.
You can get creative. The only other piece of equipment that you may need would be a stopwatch. This is only essential for managing strict work to rest intervals so that you can get a punishing workout that will yield you bigger results. The P.P.T rule
can be structured into a pretty intense circuit and you can play with the exercise combinations to challenge yourself in different ways.
Brandon performing farmer's carries with a couple of dumbbells for functional fitness
If you’re a garage gym warrior then a simple set up may involve the following circuit…
  • Push ups
  • Pull ups
  • Loaded Wheelbarrow Walks
This is a simple circuit that you can set up  and perform for 5 to 10 rounds depending on your individual goals and fitness needs. Once you get the set up the rest is all about execution.

The Takeaway: P.P.T. Rule For Functional Fitness

When it comes to getting in a day’s significant conditioning the key to doing so is to focus on increasing your physical function and overall work capacity. A simple model such as this is incredibly effective because you do not need to have a lot of resources (in terms of equipment) in order to make it work.
Do you currently use a circuit for your conditioning workouts? 
Do you get your conditioning in outdoors? 
Are you a garage gym warrior? 
Please post up and share here in the comments below. 
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3 Push Up Variations To Give You Knock Out Punching Power For MMA And Combat

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Thai fighter delivering a knee strike displaying functional fitness

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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