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Dec 28, 20248 min read

The Power of 28: Training the Mind, Body, and Spirit in Seven Rounds




The Power of 28: Training the Mind, Body, and Spirit in Seven Rounds

There are many ways to train. When I began my training career, I was initially perplexed by the fact that trainers approached their own training in many different ways, but all got consistent results. This led me to think that maybe it’s not "the way" they were training which yielded results. Over time, I asked myself the question, "what is the common denominator here?" It was time under tension and intensity of exercise which yielded people results.


If we are speaking about acquisition of specific strength skills, then work and rest time, intensity level, and speed of movement must be specifically gauged. However, when we speak about building a base—GPP (general physical preparation)—it is more about the dose, variability (to avoid overloading tissue through consistent daily training), and time under tension or time while loaded.


As a trainer, once you see all the moving pieces and possibilities, you can tend to overthink. Leaving elite athletics aside, when it comes to most of our clients' general fitness needs, we can make things fairly simple while still getting results.


The Influence of Westside Barbell and the Conjugate System

Years ago, when I completed the Westside Barbell course, I remember thinking about how a system so seemingly chaotic at first glance made perfect sense when explained. Louie Simmons’ revolutionary Conjugate System emphasizes training variety by constantly rotating movement patterns, speeds, and loads while managing recovery. This variety not only optimizes athletic performance but keeps athletes mentally engaged and prevents tissue overload.


The principles of the Conjugate System are particularly applicable to GPP and strength training. By targeting different physical attributes in each session—such as maximum effort, dynamic effort, and repetition effort—this method provides a structured yet versatile approach to progressive overload and functional fitness. For more information about Westside Barbell and Louie Simmons’ methods, you can visit their official website.


A Simple Yet Effective Approach

Firstly, the client must be familiar with a general BORG scale, and have a sense of their body feeling to understand and estimate intensity (1–10, with 1 being easy and 10 being maximal effort). Secondly, the client must understand the main goal:


  • Keep good form first!

  • Maintain the right cadence throughout the set to accommodate perfect form.

  • Once they cannot continue, either lower the weight or change exercises to accommodate the same muscle group while maintaining perfect form.


For example:

  • Bench press followed by cable flies, followed by push-ups on the knees - for 1 set of 3 minutes

  • Pull-ups followed by horizontal rows with rings, kettlebells, or dumbbells - for 1 set of 3 minutes

  • Squats/Deadlifts followed by single-leg Romanian deadlifts. - for 1 set of 3 minutes


This workout approach was inspired by classic boxing rounds. Growing up at All Canadian Martial Arts Academy (www.allcanadianmartialarts.com), I lived in a state of 3 minutes of work and 1 minute of rest. That makes one cycle 4 minutes. As a result, I developed the mentality of being able to endure just about anything for 3 minutes. I see the end, and it allows me to maintain high intensity and endure significant discomfort. Everyone is different, but that is my personal hack to get quality work done regularly.


Training for 28 Minutes: A Boxing-Inspired Structure

The other day, I didn’t want to overthink my workout. I’m very cognizant of the fact that I tend to overdo the intensity—a remnant of my aggressive training in the past. So, I decided to start planning with a "cut-off" and build the program from there.

Given how many times I’ve overtrained and been unable to move for days, I decided to limit my workout to 30 minutes. I decided to start with the Big 3 (Bird-dogs, side-planks, and curl-ups) and set a boxing timer. After the first round, the bell rang, and I instinctively picked up my boxing gloves. The bag was right there, so I banged out 3 rounds with 1-minute breaks. The first was technical, the second was quicker, and the third I started to throw bombs. It felt great, so I stopped there, knowing I would overdo it otherwise.

I then transitioned to pushing patterns: a light bench press with slow, controlled movement, focusing on grip, shoulder position, and body tension. Once I reached fatigue, I moved onto cable flies. By the end of the round, I was amazed at the pump I got from "1 superset set."

Continuing this way, I alternated between back (pull-ups, rows) and legs (squats, deadlifts, single-leg Romanian deadlifts) for the remaining rounds. The timer went off after 28 minutes, and I realized I had achieved a well-rounded workout. I incorporated core stiffness, cardio, general strength, and conditioning—all without overthinking or overtraining.


Integrating Classic Strength and Conditioning Science

The simplicity of this method belies its effectiveness. Underpinning this workout philosophy are principles of classic strength and conditioning science, particularly the works of Vladimir Zatsiorsky and Yuri Verkhoshansky. Their research offers invaluable insights into optimizing physical preparation through structured training.


Principle 1: Specificity and Adaptation

Zatsiorsky emphasized the importance of targeted adaptations through specific training stimuli. While the 28-minute structure focuses on GPP, it inherently builds a foundation for more specialized work. The mix of multi-joint compound lifts (e.g., squats, deadlifts, pull-ups) and dynamic movements (e.g., boxing or sprinting) aligns with his principle of "dynamic correspondence," ensuring that the movements build transferable strength and endurance.



Principle 2: Progressive Overload

Verkhoshansky’s research on progressive overload emphasizes incremental increases in intensity, volume, or complexity to drive adaptation. By scaling the load or modifying exercise selection, this workout framework allows for controlled progression. Whether through increasing resistance, adding rounds, or refining technique, the adaptability keeps the body challenged while reducing risk of overtraining.



Principle 3: Fatigue Management and Recovery

Both Zatsiorsky and Verkhoshansky highlighted the critical balance between work and recovery. The 3-minute work/1-minute rest ratio mirrors this balance, providing enough recovery to sustain intensity without diminishing effort. This ratio is particularly effective for improving aerobic and anaerobic conditioning while managing fatigue.


Principle 4: Time Under Tension

The 28-minute structure inherently maximizes time under tension (TUT). Research indicates that maintaining muscular tension within optimal ranges stimulates hypertrophy and strength development. For instance, using slower tempos during compound lifts increases TUT, activating more muscle fibers and promoting strength gains—a principle Verkhoshansky explored extensively in his "shock method" training.


Balancing Intensity and Recovery for Long-Term Success

Remember that you are committing to improving yourself every single day for 28 minutes. This program will teach you to "gauge" your needs. In other words, if you go maximally hard each and every day—you will, in the end, fail, either by getting injured or becoming weaker. This program emphasizes listening to your body’s feedback, monitoring the rate at which you recover, and incorporating adjustments like compensation, stretching, breathing exercises, or meditation as needed.

Think of it holistically. By doing so, you will accomplish much more than you set out for. For example, many of us have tried meditation without apparent results. It can be hard to quantify something like meditation. However, practicing for just 3 minutes each day doesn’t have to feel arduous, and the repetition will eventually yield results—not as much the quantity as the consistency.

Reaping the rewards is about regularly getting into a state, whether of stress or calm. At one end of the spectrum, you might have a "recovery day," dedicating your 28 minutes to mobility, posture, and breathing, whereas at the other end you might engage in high-intensity cardio or heavy lifting. In between, you can have a mix of activities performed at 6/10 intensity. Learning how to "tune" this balance is where success lies.

Much of the benefit of interval training comes from stressing your body and then allowing it time to recover naturally. Over time, this trains your body to recover better and respond to stress more efficiently. The ability to recover and respond to stress is a foundational mechanism for positive adaptation.

Returning to our training formula, you can program high-intensity training followed by recovery and meditation. This method works particularly well in fight sports, where the ability to quickly "switch modes" between opposite states is crucial. This approach also enhances your ability to focus on and regulate breathing and gas exchange effectively.


The Significance of the Number 28

Why 28? For me, the number has personal and symbolic meaning. In Japanese Esoteric Buddhism (Shingon), the number 28 is associated with Fudoo-myoo, a deity representing immovable strength, determination, and clarity. Additionally, the structure of 7 rounds of 4 minutes—including rest—fits perfectly into the concept of 28. This workout design not only "ticks the boxes" of sport science but also ties into my personal psychological and spiritual practices.

From a psychological perspective, having a defined time limit creates a sense of urgency and focus. It’s easier to commit to 3 minutes of intense effort when you know there’s a break coming; and especially when you know that you won't get another round to do this again!  It is about respecting the time you've given yourself with effort you put into the activity at hand.  You don't want to cheat yourself, and it pushes you to be present and apply yourself properly. This aligns with a "Samurai" mentality of being absolutely present and immersed with ultimate dedication to outcome.


The Power of Time and Intention

Another benefit of limiting training time is that it forces you to prioritize. Time is a valuable resource, and approaching workouts with this mindset shifts your focus to making every minute count. When I train this way, I find I’m more consistent and engaged. By scaling intensity, exercise choice, and cadence, I’m able to adapt the workout to my needs on any given day.


Seven Rounds of Training: A Guide

This structure can be used by anyone, from beginners to advanced athletes. Here’s how it works:

  • Round 1: Warm-Up (3 minutes) Focus on mobility, dynamic stretching, and light cardio. This prepares your body for movement and reduces injury risk.

  • Round 2: Skill or Power (3 minutes) Choose an explosive movement like kettlebell swings, box jumps, or Olympic lifts. Keep intensity high but maintain perfect form.

  • Round 3: Push (3 minutes) Perform pushing exercises such as bench press, push-ups, or cable flies. Use a weight or intensity that challenges you but allows for good form.

  • Round 4: Pull (3 minutes) Work on pulling movements like pull-ups, rows, or deadlifts. Adjust intensity to maintain proper technique.

  • Round 5: Cardio or Conditioning (3 minutes) Use this round for high-intensity intervals, bag work, or sprinting. Focus on effort and speed.

  • Round 6: Legs (3 minutes) Perform squats, lunges, or Romanian deadlifts. Emphasize controlled movement and range of motion.

  • Round 7: Core and Finish (3 minutes) End with core work like planks, or ab rollouts. Finish strong and leave the session feeling accomplished.


Conclusion

This 28-minute, seven-round training structure is more than just a workout. It’s a blend of sport science, psychology, and personal meaning. It simplifies the complexity of training while delivering results. Whether you’re a trainer, athlete, or someone looking to improve general fitness, this approach offers a flexible, effective, and enjoyable way to train.

By integrating the principles of Westside Barbell, Zatsiorsky, and Verkhoshansky, this method aligns with decades of strength and conditioning science while staying practical and accessible. At the end of the day, consistency and intention matter most. By committing to 28 minutes of focused effort, you can build strength, endurance, and resilience—both physically and mentally. With this structure, you’re not just training your body; you’re training your mind and spirit, one round at a time.


References:

Simmons, L. (2006). The Westside Barbell Book of Methods. Westside Barbell.

Simmons, L. (2012). The Strength and Power Primer: From the Man Who Developed Westside Barbell's Strength Program. Westside Barbell.

Verkhoshansky, Y. (2009). Special strength training: A practical manual for coaches. Verkhoshansky Strength Training Systems.Retrieved from https://www.amazon.com/dp/1891369725(Note: ISBN may vary depending on edition.)


Zatsiorsky, V. M. (2006). Science and practice of strength training (2nd ed.). Human Kinetics.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training (2nd ed.). Human Kinetics.

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