Our 2021 Plan - Introducing a more structured approach
After toying with it for a long time, I’ve decided to take our training even closer to that of an athlete. One of the main tactics of strength coaches is periodisation, which is basically breaking up the year into chunks, and having specific targets for each part. It’ll also give you a better idea for what to do outside of sessions and give a little bit more focus.
With everyone being so incredibly consistent this last year (you couldn’t get away from me!) I think we should also take that route this year, which will give mini goals inside our larger goals.
So here’s the plan!
Jan - Build your base
(Muscular Endurance and Stability)
increase muscular endurance and control
Cardio for conditioning
12 - 25 average rep range
Feb - Add Strength and muscle
Increase strength and lean muscle
HIIT for conditioning
8 - 15 average rep range
Mar - Add raw power
Increase max strength and speed
Increase agility
1 - 5 Average rep range
Sprints for Conditioning
January Routine (Stabilisation / Endurance)
Focus on increasing muscular control and endurance. Think yoga, running, and circuits based sessions for this month. Try to decrease calories a little, and move as much as possible.
Weekly Template
2 - 3 Circuit Sessions
2 - 3 Cardio Sessions
1 x Yoga
Daily Walk
Daily Stretch
This might seem like a lot, and by all means use a different combination (eg 2 yoga, 2 cardio and 1 circuit with some stretching after each would give you this at base level).
Try to be as human as possible, meaning move often, move with intelligence and remember, we want to improve cardio fitness, so your ability to go longer, and also the control you have on your body. It doesn’t have to be steady state cardio, by all means do sprints, circuit or sport, but try and do something that keeps your heart rate elevated for at least twenty minutes.
Sample PT Workout (Stabilisation 1)
Warm Up
Circuit 1 - 2 rounds of 10 reps
Floor Bridge
Spinal Rocks
Calf Raises
March on Spot
Standing Side Bend
Circuit 2 - 2 rounds of 10 reps
Single Leg Floor Bridge
V Ups
Calf raise in squat
Squat Jump
Arm Circles FW
Arm Circles BW
Core - 3 rounds of 12 reps
Single Leg V Up
Side Plank Raises
Superman
Box Crawl
Balance - 3 rounds of 12 reps
Plank with slow shoulder tap
Single Leg Romanian Deadlift
Workout - 3 rounds (reps are total, both sides included)
Lunges x 60
Star Jumps x 50
Squats x 40
Standing Rows x 30
Push Up x 20
1/2 Turkish Get Up
Sample at Home Workout (Hard, 45 mins)
Warm Up
- Warm up ladder, 10, 1, 1, 10, 2, 2 etc until you’ve completed 10,10,10
10 Marches
1 Squat
1 Spinal yoga roll down
Core
100 crunches (legs at 90 degrees, exhale on crunch)
Workout x 3 rounds (DB or KB)
50 Squats
40 Squat to Press
30 Hinge or Swing
20 V Up
10 Full Press Up
Sample at Home Workout #2 (Light, 20 mins)
Warm Up - 3 Rounds
Arm Circles x 10 FW
Arm Circles x 10 BW
Hip Circles x 10
Calf Raises x 10
Crunches x 20
Workout - 1 x 10 min continuous round, perfrom each exercise for 30 secs. Use weights for the first two exercises
Squat to Press
Hinge
Push Up
Superman
Cardio Ideas (for standalone session)
Running
Add 1 to 2km to normal run length, don’t worry about time, just add a little extra distance
Rowing (for non rowers)
Go for either a fast 2km, or 3 sets of 1km with 60 sec rest between.
Cycling
Either add distance or hills, by all means repeat a route but doubling / Trebling up on a particular hill.
Tennis
Try to stay on the toes for as much as the session as possible
Walking
Aim for repetition, get our daily, even if it’s a walk to the shop and back. A longer walk each week would work great too.
Daily Stretch
Either set a timer for 10 minutes and just choose any stretches you would like to do, feel what’s tight and go for it, or choose three different stretches each day, and hold each for 30-60 sec minimum.
Enjoy the month. Ideally take a progress photo and perhaps your weight, and remember we’re looking for better cardio, better technique and improved endurance as our target.