# Maximize health and longevity in as little time as possible **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Tags:** programming\ **Created:** [December 22, 2024, 4:43pm UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051 "2024-12-22T16:43:12Z")\ **Posts on this page:** 8\ **Page:** 1
**Author:** ![BatmanDK](https://avatars.discourse-cdn.com/v4/letter/b/6bbea6/32.png) [@BatmanDK](https://forum.barbellmedicine.com/u/BatmanDK)\ **Post date:** [December 22, 2024, 4:43pm UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/1 "2024-12-22T16:43:12Z")
I am a 40 years old male, and I have been training CrossFit for 20 years. I am trying to make an exercise program to maximize health and longevity in as little time as possible. Right now the program looks like this, what can I do better? **Monday** 03:00 PM Every 3 min. in 21 min. From RPE 6 to RPE 8 1 Rep Snatch or Clean and Jerk Week 1: Snatch. Week 2: Clean and Jerk 07:00 PM 45 min. Zone 2 (biking, running, rucking, rowing or swimming) **Tuesday** 03:00 PM Every 2 min. in 20 min. From RPE 6 to RPE 8 5 reps alternating Back Squat Shoulder Press 07:00 PM 45 min. Zone 2 (biking, running, rucking, rowing or swimming) **Wednesday** 03:00 PM Zone 5 (biking, running, rowing or swimming) **Thursday** 03:00 PM Every 2 min. in 20 min. From RPE 6 to RPE 8 5 reps alternating Deadlift Bench Press 07:00 PM 45 min. Zone 2 (biking, running, rucking, rowing or swimming) **Friday** 03:00 PM Every 2 min. in 20 min. From RPE 6 to RPE 8 5 reps alternating Weighted Pull-ups Weighted Ring Dips 07:00 PM 45 min. Zone 2 (biking, running, rucking, rowing or swimming) **Saturday/Sunday** Family time Playing/Hiking/Swimming/Biking with the kids. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [December 22, 2024, 4:50pm UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/2 "2024-12-22T16:50:38Z")
BDK, Welcome to the forum and thanks for the question. Doing a full program review is more of a consultation thing. There are a few things I notice that wouldn’t be on my longevity program, but admittedly, some of this is bias and personal preference. A few items: - I only see 180-min/wk of conditioning. I suspect getting to ~ 300 minutes/wk that over the next 3-5 months would be a good idea. - I don’t love EMOM setup for strength work, though it’s certainly viable as a strategy to get it in if needed. - I’d put some single leg, single arm work in there - I suspect some variation in rep schemes would be helpful - The progression and periodization strategies aren’t clear to me, but those need to be on point as with any program. - not sure of your current training and how well this matches up to your preparedness Overall, I think this is pretty decent and you could certainly do a lot worse! If you want some help sussing out the details, we’re here to help. -Jordan ---
**Author:** ![BatmanDK](https://avatars.discourse-cdn.com/v4/letter/b/6bbea6/32.png) [@BatmanDK](https://forum.barbellmedicine.com/u/BatmanDK)\ **Post date:** [December 23, 2024, 5:34am UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/3 "2024-12-23T05:34:29Z")
Many thanks for your inputs! Maybe it will be best if I just use one of your Training Templates? Which on will be best if the goal is to maximize health and longevity in as little time as possible? ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [December 23, 2024, 4:50pm UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/4 "2024-12-23T16:50:48Z")
BDK, Just so I understand, do you mean improving health/longevity with the lowest amount of time required weekly for training, or how-to maximize fast (e.g. months vs years)? Perhaps both… Let me know! ---
**Author:** ![BatmanDK](https://avatars.discourse-cdn.com/v4/letter/b/6bbea6/32.png) [@BatmanDK](https://forum.barbellmedicine.com/u/BatmanDK)\ **Post date:** [December 23, 2024, 6:54pm UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/5 "2024-12-23T18:54:44Z")
I mean improving health/longevity with the lowest amount of time required weekly for training. I like training but I like more to be with my family and friends. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [December 24, 2024, 5:21pm UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/6 "2024-12-24T17:21:19Z")
Makes sense to me! I’d favor [General Strength and Conditioning II](https://www.barbellmedicine.com/shop/training-templates/strength/general-strength-conditioning-template-ii/), 3-day template. You can split it up however you want over the week, but those sessions should be relatively short and the programming supportive of strength, hypertrophy, and conditioning for this purpose. Happy Holidays! -Jordan ---
**Author:** ![Bumby](https://avatars.discourse-cdn.com/v4/letter/b/3ec8ea/32.png) [@Bumby](https://forum.barbellmedicine.com/u/Bumby)\ **Post date:** [December 26, 2024, 2:37am UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/7 "2024-12-26T02:37:04Z")
Can you explain the thinking behind including single arm/leg movements? Is this a balance thing? Curious because I generally avoid them for fatigue/time considerations. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [December 26, 2024, 4:36pm UTC](https://forum.barbellmedicine.com/t/maximize-health-and-longevity-in-as-little-time-as-possible/16051/8 "2024-12-26T16:36:40Z")
I think they’re useful for improving proficiency in unilateral tasks, which is likely to be common in life. I think humans are asymmetrical when at their best, and that balance training can be accomplished without unilateral work specifically. I do not think unilateral exercises are more taxing or fatiguing than bilateral ones, but I do think they’re undertrained in many strength-focused athletes. I think there’s pretty good carry over from unilateral work to bilateral stuff, a decent hypertrophy stimulus, and provides a strength stimulus that’s otherwise would be lacking.