Dan John is a legend in the strength industry. He's an athlete, coach, and writer. He travels doing seminars, opens up his garage for anyone to come train with him, and helps people from all over the world through his forum. If I had to choose one mentor in the strength and conditioning field, it would be him.
My favorite piece of his is Easy Strength. It's a book written for athletes and individuals who need to get strong while focusing on other aspects of their lives (sports, family, career). There are many derivatives of the program, but I will touch on the basics quickly. A simple google search of "easy strength", "even easier strength", or the "40 day workout" will take you to multiple articles, discussions, and testimonials.
Easy Strength is a style of training where you use a few main lifts consistently from workout to workout while keeping the weight submax. You will see exercise suggestions come from the fundamental human movements:
5. Loaded Carry
Over the last year or two Dan has come to prefer what he deems the "3 verticals" as the main lifts plus the ab wheel and some form of loaded carry.
2. Overhead Press
4. Ab Wheel
5. Loaded Carry
As far as reps go, you stick to 10 or less. This could take the from of 3x3, 2x5, 5x2, 5-3-2, or 1x10 depending on the load (weight) you choose. Within the easy strength program you should never fail or miss a rep. These workouts are suppose to be EASY. If you were to slap a percentage of your 1RM to guide you, most workouts would fall in the 60-80% range.
Frequency wise, the goal is usually 5 days a week, People have been successful with it on fewer days, but because of the low volume and submax weights higher frequency tends to lead to better results.
I would recommend this approach to most people who are in a time crunch or just looking for general strength. This style of training is extremely sustainable and reinforces consistency which I think are two factors that will make or break your progress long term in your fitness journey.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!