Marty Gallagher, J.P. Brice, and Jim Steel revisit “one-day a week” resistance training and show how a single, highly focused session can preserve—and even build—strength and muscle when time is tight. You’ll learn how to organize a 55–75-minute weekly anchor workout around the big four patterns (squat, hinge, press, pull), use smart warm-ups, heavy top sets, and back-off volume for stimulus, and apply simple progression without burning out. The team details recovery, mobility, and nutrition between sessions, plus optional micro-workouts (10–20 minutes) to maintain skill and conditioning. Whether you’re busy, traveling, or rebuilding consistency, this is a practical, evidence-informed blueprint for doing more with less. FULL EPISODE PAGE & RESOURCES → https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep74
ABOUT THIS EPISODE
A step-by-step plan for turning one weekly lift into meaningful progress: from exercise selection and loading to recovery and mindset. Built on decades of coaching and a deep bench of champion experience.
WHAT YOU’LL LEARN
How to structure a single, high-yield weekly session (warm-ups → heavy “money” sets → back-off volume → abbreviated assistance).
Proven set/rep schemes for one-day training (e.g., top triple or 5RM + back-off 2×6–8; EMOM or cluster options when time is short).
How to program recovery days (mobility, walking/Zone-2, protein targets, sleep) so you come back stronger seven days later.
When to add brief “micro-sessions” (10–20 minutes) for skill work, trunk training, or sled/rower conditioning without compromising recovery.
KEY TOPICS
Minimum effective dose vs. junk volume; using RPE/RIR to hit the right stimulus.
Exercise priorities: squat/hinge/press/pull first, then one or two high-leverage accessories.
Warm-up ladders that open hips/ankles/upper back fast; bracing and bar path cues to keep the spine safe.
QUICK ANSWERS
Q: Can I really gain strength lifting once per week?
A: Yes—if that session is progressive (heavy top sets + planned back-off work) and you manage recovery, many lifters can gain or at least maintain for long stretches.
Q: How long should the session be?
A: Most lifters do well with 55–75 minutes: 10–15 min ramp-up + ~40–50 min of focused work + 5–10 min of trunk/mobility finish.
Q: What should I do on non-lifting days?
A: Prioritize sleep and protein, add 2–3 low-intensity cardio sessions (20–40 min), light mobility, and optional short skill/corrective blocks.
SHOP THE EPISODE
Power rack for safe heavy top sets — Pro Series Power Cage
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep74
Adjustable bench for pressing & accessories — Body-Solid SFID425
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep74
20 kg Black Zinc V2 Olympic Bar (195K PSI) — reliable main-lift bar
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep74
Ivanko OM Olympic Machined Plates — precise, durable loading
https://www.ironcompany.com/ivanko-om-olympic-machined-barbell-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep74
Interval timers & stopwatches — manage rest and density work
https://www.ironcompany.com/more-products/interval-timers-stopwatches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep74
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep74