🌱 5 Training Programme Hacks

5 TRAINING PROGRAMME HACKS

584 words | 2 min 07 sec read

QUOTE OF THE DAY🌱

If you are reading this, chances are you are interested in developing your health and fitness.

But taking action and putting in the work requires a plan.

There are so many ways, methods, programmes to get fit, strong, lose a few pounds and build muscle.

There is too much choice, this leads to overwhelm and action not being taken.

“A confused mind always says no” - Russell Brunson.

So keep reading as today I am going to break it down for you..

Follow these 5 Principles when designing a training plan:

1. SPECIFICITY

The body adapts to the specific demands placed on it. To get better at running, you will need to run regularly.

To get bigger and stronger muscles, you will need to resistance train at least twice per week.

What do you want the outcome to be, then work backwards to determine the inputs required.

2. PROGRESSIVE OVERLOAD

You need to be doing that little bit more each and every week.

This could look like extra reps or adding more weight to the barbell or even running for an extra 5 minutes.

Do more.

3. VOLUME & INTENSITY

For muscle building purposes, we need to train in the 5-30 rep range.

We need to take these reps close to failure. Every set should feel at least 7/10 in terms of difficulty.

We also need to train each muscle group with 10-20 sets per muscle group per week in order to grow.

These sets can be split up across the number of sessions you do per week.

So training split doesn’t really matter - Full Body, Push Pull Legs, Upper Lower.

If you have running goals, keep your increases in mileage, distance, duration to no more than 10% each week.

If you’re new - running for a specific time rather than distance is a good starting point - and keep the intensity at a conversational pace.

4. REST & RECOVERY

The better your recovery, the better your performance, the better your results. This is driven by good quality sleep and by listening to your body.

5. NUTRITION

‘You can’t outrun a bad diet’.

I’m sure we’ve all heard that saying at some point.

You could have the best training programme around, but if you are not consistently hitting calorie and protein targets, your rate of change will be slow.

FEELING STUCK?

If you are reading this and feel overwhelmed, then don’t worry, this is normal at this stage of your journey. When I first started out I walked this path too.

You feel like you’re being held back, you want to take action but unsure which path to take.

Reply to this email with the word ‘GROW’ and I can see if we can help.

Our 4-Week Challenge is designed to build solid foundations through training, accountability and nutrition support…

So that 2024 can be the year you achieve your impossible.

LESSON OF THE DAY

As long as we train hard, at least twice a week, with enough sets per muscle group - you will build muscle and get stronger.

Think about your goals, your schedule and time investment.

It’s less about following the right ‘split’ - structure it however you want / enjoy.

It’s more about the 5 principles outlined above - follow these and you’ll be in a great place.

Got any questions or thoughts about this edition? If so, send us an email to [email protected] 

Thank you for reading. Have a great day 🌱