My Training Plan: March 2018
- Tips for your training
- ideas to have more fun in the gym
I’ve taken a break from this particular blog series so it’s time to revisit what I’m doing with my training.
The structure of the sessions has remained primarily the same although the setup has been adjusted. The following is the general template…
Monday: chest workout
Tuesday: back workout
Wednesday: leg workout
Thursday: focus on nutrition
Friday: shoulder workout
Saturday: Run (60 mins endurance)
Sunday: Run (30 mins intensity)
The week is structured around the gym however, cardio is still important too.
The gym sessions themselves are now moving in the direction of power based training. Repetitions begin with 6 for two sets then it’s either 4 for two sets or under four and focus on tempo. The goal is to build lean muscle and lifting heavier with fewer repetitions is the method.
The repetitions dictate the weight and not the other way around (as is common with people who just “wing it” in the gym).
It’s easier to find an alternative for when gym equipment is being used when you know what’s ahead. So many times when I’ve got the Olympic bar on my plan it’s being used, however jumping forwards then back on the plan means I’m not wasting time in the gym. After all, the goal is not to spend more than one hour there per session so time is of the essence (which also increases the intensity and effectiveness of the workout).
The cardio sessions are based on higher intensity to spike the heart rate, get the lungs firing and build lean muscle. The slightly longer session is more a freestyle endurance run with some sprints along the way. Basically, the training is designed to compliment the gym sessions.
A solid plan is definitely the way to get results, knowing your routine not only speeds up the workout but improves motivation.
RYPT is all about sustainability, motivation and enjoyment. If you do not have these three factors in your fitness plan, then it will be far less likely to succeed.
