My Perfect Week of Training
This year, I’ve made one promise to myself: commit to being committed. Fitness isn’t just a part of my life—it’s the foundation that supports everything I do. I’ve structured my training to prioritize three key areas: strength, cardiovascular health, and recovery. These pillars keep me balanced, focused, and strong. Here’s why they’re non-negotiable and how I integrate them into my week. I hope you can use this as a guide for your training schedule.
What My Week Looks Like
Here’s how I’ve structured my week to prioritize these three pillars while staying flexible:
Monday, Wednesday, Friday: SGT Program Workouts
These are the same workouts I program for my specialized group training (SGT) classes. They include a mix of strength, conditioning, and functional training, all designed for balanced fitness.
Time: 50 minutes per session.
Tuesday, Thursday: Cardio and Strength Sessions
Cardio (Row or Ride): 30 minutes of steady-state or Sprint Intervals to improve endurance, VO2 max and mental clarity.
Strength: 20-30 minutes of targeted strength work, focusing on compound lifts or accessory lifts.
Time: 60 minutes per session.
Saturday or Sunday: Easy Cardio + Functional Strength
Cardio: 30+ minutes of low intensity cycling or rowing to enhance recovery and aerobic base.
Functional Strength Work: 30 minutes of loaded carries, hangs, and single-leg exercises like Bulgarian split squats or step-ups.
Time: 60 minutes total.
Daily (as the weather warms up): 30-Minute Walks
Easy outdoor walks to enhance recovery, reduce stress, and connect with nature.
Time: 30 minutes, 6 days per week.
One Pure Rest Day
One day of total rest—no workouts, no intentional activity. This is my reset button to stay balanced and fully recharge.
Total Weekly Training Time – 8.5 to 9 hours per week
Why This Works
This plan balances intensity, endurance, and recovery in a way that supports both my fitness goals and my lifestyle. It’s flexible enough to adapt as needed but intentional in covering all the bases: strength, cardio, and recovery.
A Final Thought
I realize not everyone can commit to 8 hours per week of training—but you do need to commit to a well-balanced program that works for your life. The key is to map out your week and have a plan that hits your goals in a realistic, sustainable way.
Let me know how I can help! Shoot me an email or text, and I’d love to help you plan your perfect week based on your goals!
(If you need help refining your goals, you can start HERE!)
