This post is directly linked to the one about Goal-setting.
This time we should focus on planning and programming. Simply put, once we know where we’re going we should chart the best way to get there.
What makes a program?
- Excercises: what we’ll do
- Intensity: how hard we’ll do it.
- Volume: how much we’ll do.
- Frecuency: how often we’ll do it.
- Progression: how we’ll advance.
- Rest: how you’ll recover
These items will, of course, depend on our goals. Back in the other post I mentioned that one of my goals was to do 3 one-arm pull-ups by September, so here is how the programming will look like:
- Excercises: any that builds towards the OAPU. Mostly Pull-up variations.
- Intensity: this is a strength feat, so my focus should be on high intensity training (basically, the hardest pull-up variations I can manage for at least 5 reps).
- Volume: Mid to low. It’s best to practice strength excercises while being as fresh as possible.
- Frequency: The higher the volume, the lower frequency should be. Being that the OAPU is going to be a tough challenge, a higher frequency is recommended. So let’s say high.
- Progressions: Here we should determine two things:
- Which excercises to tackle: assisted pull-ups, pull-ups, grip variety pull-ups, archer pull-ups,…
- When to tackle them (as in, when do you believe you’re ready for the next step) (once you manage 3 sets of 10 reps, advance, etc.)
- Rest: You should determine your de-loading weeks, how often you’ll workout and how you’ll rest.
So, once you’ve defined your goals you should be able to write up your plan. I’ll make a list of some generalities to take in account:
Goal orientation
Strength focus
Intensity: High, between 80% and 90%
Volume: low (think 3-5 sets of 3-5 reps).
Frequency: highish. You should do this between 3-5 days a week. And, since volume will be low, feel free to repeat your workouts during the week.
Rest: High rest periods between sets are preferable. And deloading at the end of each cycle will be key.
Stamina/endurance focus
Intensity: mid to low (think 50%-60%)
Volume: high to ridiculous (just do as much as you can)
Frequency: here it’s a tough one: you want to leave enough to recover but want to train to go on while tired. Go with a mid frequency, but allow time to recover yourself.
Rest: as little as possible between sets, many swear by heart rate measurments (ie: once you’re back to 135 bpm). Also, you should deload after every cycle.
Muscle building focus
Intensity: mid to high (think 70%-80%)
Volume: high. You want to create fatigue. I’d recommend going to muscle failure often (probably in your last sets of each exercise)
Frequency: Depending on how you’ll split your routine. But I’d go no more than 3 times a week for the same movement patterns.
Rest: a mid term rest (between 1 and 3 minutes) between sets is usually a good place to start. Try to let your muscles recover between their workouts (if you’re working on split routines)
Please bear in mind that muscle building, as well as fat burining are tied to a diet and nutrition plan. Much more so than your routine.
General health
Intensity: Varied. Go through the whole spectrum at least one a week.
Volume: Varied as well. You’ll want to do more on your lower intensity days, less in your higher intensity days.
Frequency: I’d recommend daily, but allowing plenty time to rest. A good way to manage the fatigue would be to create a small cycle in your week, having light, medium and tough/hard days.
Rest: This will depend on that day’s/cycle’s focus. But please bear in mind that you should feel “fresh” on the next day. A deloading week after each cycle is highly recomended.
Just remember, this is not enough. Once you know what to do you should start doing it. The only programs that give results are those that ar followed.
There’s not much more to this (if you’re a pro, your needs will probably be very different). The rest is up to you. And remember, the plan is the path, but you’ll have to walk it to get to your goals.
What are your fitness plans? Feel free to share with us!
Motus Virtute