The Pomodoro Technique For Better Productivity and Fitness

The Pomodoro Technique For Better Productivity and Fitness

All over the world, more and more of us are working from home. 

This presents some real challenges for health, fitness, and productivity. It also presents some choices: do you use this time to get better, or not?

Today, we're going to look at two different techniques that can be used together to get more done and to get fitter.

Those two techniques are the Pomodoro technique and greasing the groove.

The Pomodoro Technique

The Pomodoro technique is a time management and productivity technique developed by Francesco Cirillo in the late 1980's.

There are six basic steps to the original technique:

  1. Decide on the task to be done
  2. Set a timer to 25 minutes
  3. Work on the task without distraction for the 25 minutes
  4. End work when the timer ends and put a check mark on a piece of paper
  5. Take a short break of 3-5 minutes
  6. After four rounds, take a longer break of 15-30 minutes

Pomodoro means tomato in Italian, and was used to name the technique because in the original technique, Cirillo used a kitchen timer shaped like a tomato.

Greasing The Groove

Greasing the groove is a training technique that uses submaximal sets of an exercise several times throughout the day.

The technique was popularized by the great Pavel Tsatsouline and has been used by many people to get stronger and fitter over the years.

The goal with greasing the groove is not to break down the muscles and accumulate a ton of fatigue throughout the day. Rather, the goal is to strengthen the neurological pathways of a movement.

For instance, let's say you want to focus on pull ups, and right now you can do six pull ups in a row.

One approach would be to perform 5-6 sets of 2 or 3 pull ups spread throughout the day.

Now let's look at how we can combine these approaches to make your workday more productive and to get stronger and fitter.

Putting It All Together

So your workday begins. Right at the outset, decide on your tasks or project. Choose the most important and mentally demanding to start.

Set your timer for 25 minutes and work without distraction. 

When the timer goes off, take your break. Head over to the pull up bar and do a set. Set another timer for 25 minutes.

On your next break, you might do some push ups. On your third break you might do some air squats.

On your fourth break, you have more time. Get up and take a walk for 20 minutes around the neighborhood. Get some air.

Depending on the equipment you have, and your goals, you could do any number of things.

For me personally, I've been focusing on pull ups and kettlebell snatches. It's up to you, but remember, every set is meant to be submaximal. You aren't going to failure.

This will have the added benefit of keeping you alert mentally and performing at your best.

Take Advantage of this Time

These are unprecedented times for sure, but what hasn't changed is our ability to choose how we will use these times.

Will you be one of the few that comes out of all this a better version of yourself?

Pin For Later

Pomodoro Technique For Strength and Fitness

How To Use The Pomodoro Technique to Get Stronger


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