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This is often a question I am asked in regards to how to structure a weeks worth of training. However, the answer is difficult due to the many possibilities and variations we all have to deal with in our daily lives as well as; recovery, sickness, goals, movement capabilities etc. But ... there are some generic formats that can be adopted which work well as a loose framework. Option 1 - Neurological Weave Day 1 - No Intensity - Mobility Focus - Zones 1-2
Day 2 - Low Intensity - Strength Focus - Zones 2-3 Day 3 - Medium Intensity - Conditioning Focus - Zones 3-4 Day 4 - No Intensity - Mobility Focus - Zones 1-2 Day 5 - Low Intensity - Strength Focus - Zones 2-3 Day 6 - Medium Intensity - Conditioning Focus - Zones 3-4 Day 7 - High Intensity - Hard Cardio in short bursts - Zones 4-5 This is one of my favourite formats as it focused on recovery for the whole body as opposed to muscle groups. It allows the time for a full recovery and promotes hard training once a week. Many of us don't rest sufficiently and don't train hard enough, this ensures you do! Option 2 - Bodypart Split Day 1 - Upper
Day 2 - Lower Day 3 - Mobility / Rest Day 4 - Upper Day 5 - Lower Day 6 - Challenging Cardio Day 7 - Mobility / Rest The bodypart split is popular, especially for those partaking in a particular discipline or those that need to keep a specific area of the body fresh due to high load - example - road cycling etc. By using this split it shifts the emphasis to different zones. One thing I would recommend with this is to try to hit patterns or bodyparts at least twice per week to promote forms of progress here.
Option 3 - Full Body Split Day 1 - Full Body
Day 2 - Mobility / Rest Day 3 - Full Body Day 4 - Mobility / Rest Day 5 - Full Body Day 6 - Challenging Cardio Day 7 - Mobility / Rest This is a very time friendly approach to training and it is especially popular with those who are keen to hit the whole body multiple times per week. Many entrepeneurs and business owners that I would with default to this due to their long days and time restrictions that limit their ability to train extensively.
These are just three examples of ways to split the week, there are an infinite amount of options available to experiment with and when I work with clients on a 1-2-1 basis I have to go through a three stage process to make sure I have given them the best attainable structure specific to them and their life.
The platform was designed to be able to pick classes that fall within a certain category. Skill work is often an area that is not added to traditional programming, however I believe that this is one of the most important sections of all. Skill training is added into my routine and those I work with daily. It deals with refined motorpatterns and things that ripple through the rest of ones day & life.
When designing your week it is important to plan in time for skill work and always placing demanding skill work at the beginning of your training session prior to strength, conditioning or cardio, due to the need for fine motor patterns and fast twitch muscle fibre corrections. It is also important to note that lactic acid buffers proprioceptive feedback - so you become numb to small movements. This is another reason why it is important to place skill work before or away from demanding sessions when looking to develop that particular skill.
One more thing ... whatever you think you can achieve ... divide it by two. The 50% rule has been highly successful for consistency and can always be scaled up if required. Consistency always beats sporadic efforts!
As always my aim is to get you thinking, not to always provide the answers, the more you have to process something that has been said the more likely you are to own it though experimentation and practice.
Wishing you all an incredible week / weekend ahead!
DT