While I’ve had my successes with helping the aspiring athlete run faster, jump higher, and put more weight overhead, I derive the greatest pleasure from helping the family man or woman. He goes to work, he is likely in a relationship, has a family and probably volunteers in some capacity. These athletes have different stress and value systems. Elite performance and personal records are important but not at the expense of other values.

I recently received that following e-mail which was the genesis of THE M.E. BLACK BOX FOR THE FAMILY MAN.

My name is “JASON” and I hope you are doing well today.

I think I am experienced enough to answer my own question but wanted to see if you had 2 cents to add. I am going to begin the ME Black Box routine. (Thanks by the way!)

However, as a devoted father of small children, a husband and coach of recreational Baseball, I will not be going to the gym on the weekends. I reserve those days for foam rolling, active BW recovery and family. So if I am trying to adapt the ME BB to a 5 day program how do you feel about Crossfit M/W/F and ME Total on Tuesdays and alternating Upper/Lower each Thursday? I know this does not fit the 3 on 1 off parameters so I may find myself needing a rest day towards the end of the week. I am looking for a starting point with the BB.

If it makes a difference in your opinion I am 37 years old and have been doing Dos' Power training since it came out. And have been lifting for about 7 years now.

Thanks for your time and I hope you have a great day.

THE NUTS AND BOLTS

At this stage of the game I trust that everyone is familiar with the ME BLACK BOX and the variants presented thus far. The ME BLACK BOX will provide the necessary strength and power stimulus to accelerate your fundamental strength and propel your CrossFit WOD times and benchmark workouts.

The Family Man MEBB Rules

1. All training must take performed M-F
2. NO workouts are performed on Saturday and Sunday as these are reserved for the family and other pursuits.
3. No workout can exceed 45 minutes.
4. Other healthy practices should be in place.
 

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	ME	CF	ME	CF	ME	Rest	Rest
Week  2	CF	ME	CF	ME	CF	Rest	Rest

The Family Man MEBB Training Template

This template is quite simple. The athlete will us an A/B split.

A = ME Day
B = CrossFit Day

Since there are five days for workouts and two primary focuses of training, there will be a week of 3 ME sessions followed by a week of 2 ME sessions.

I have included the ME Day tier rotation information below.
 

DAY	MOVEMENT POOL	ROTATION
MON	TOTAL BODY (T)	HIGH HANG CLEAN, DECK POWER CLEAN, CLEANS
WED	LOWER BODY (L)	ZERCHER SQUAT, FRONT SQUAT, BACK SQUAT
FRI	UPPER BODY (U)	PRESS, PUSH PRESS, JERK

Rep Rotations
Wk 1 - 5 x 5
Wk 2 - 5 x 3
Wk 3 - 5 x 1

The randomization of your program is completely your call. If your relative strength is the limiting factor then you should only incorporate short duration CrossFit workout challenges.

I believe this training template offers even the busiest of family folks an opportunity to maintain top tier performance while maintaining a balance of family time.