You do not need several hours for each training session. Lengthy training sessions are usually the result of excess rest between exercises, or a lack of training intensity. If you train with real intensity, your workouts can be short and highly effective. Many professional athletes divide their day into several short sessions. A perfect example of quality over quantity can be illustrated when comparing the roadwork practices of two boxers. One boxer runs 5 miles each morning at a relaxed pace. He averages 8 minutes per mile. His total roadwork session is 40 minutes in length. Based on the length of his workout, this boxer believes he is training very hard for his bout. Another boxer performs his roadwork on a 400-meter track. After a brief warm-up, he begins to run 400- meter intervals. He runs each interval at an intense pace. He averages 70 seconds per lap, with 1-minute of rest between each interval. During his rest period, the boxer performs 20 pushups. After approximately 12 minutes, he has performed 120 pushups, and completed 6 intervals. He then concludes with 10 x 100 meter sprints. His total workout lasts 20 minutes, which is half the time of the 40-minute jog. The second boxer’s 20-minute workout is far more effective than the long, slow paced 40-minute run.
Always focus on quality, not quantity. This principle applies to strength training, skill training, and conditioning. Train hard, train intense, and train smart.