The Perfect Week of Training
Hi all – We are entering Week 2 of our 6-week Specialized Group Training Cycle. On deck this week are the following workout types:
Sprint - M/W/F
Build - T/Th
Grind - Sat
What does the Perfect Week of Training look like for you?
One question I get asked often is, “how many days per week should I train and what should it look like?” We all are at different ages; we have varying goals and may be experiencing different limitations. However, it’s easy to make some guidelines to live by and adjust these accordingly to your goals:
Prioritize: Plan out your week. Schedule your workouts/training. Block out your calendar and make your training as important to you as “breathing air”. Ok – maybe a little extreme but this will create a habit. AND good habits are just as hard to break as bad habits. Let that sink in for a minute.
Consistency: You must be consistent on a weekly basis. Commit to a minimum of 4 sessions per week of 45 minutes. This is a guideline, a starting point, by no means is this written in stone.
Training Type: For at least 2 days, the goal is extended periods of elevated heart rate training (Higher Intensity Training). Two days should be heavy resistance training utilizing weighted elements (Full-Body Focus). And if you have another day or 2, I would focus on some longer steady state work with a cardiovascular focus. This could be long brisk walks, bike rides, swimming or even the rower. This steady state work - think Zone 2 if you are tracking your heart rate.
I have several client types. Some of my clients may only do Specialized Group Training (SGT) while others only do Personal Training (PT). I also have clients who do a combination of both SGT and PT.
Sample client types are outlined below to understand how you can train to compliment your passion, get in better shape or to live a healthier life! All these clients would be doing a “Perfect Week” as defined by their goals!
Client A – SPECIALIZED GROUP TRAINING
Female, early 40s; Goal - to “GET in BETTER SHAPE”!
Participates in 2-3 SGT classes per week on a very consistent basis. She joins on the days that work with her schedule.
Outside of SGT she does 1 day of “lifting at her house” – 45-60 minutes. Goal is to increase to 2Xs per week, but we are happy with 1 day!
RUCKs 1-2 days per week; 1.5-3-mile walk carrying a load of 10-15lbs.
Client B – SGT + 1 PT per week
Male, late 30s; Goal - to increase overall strength and endurance for mountain biking meets without having to do more time on the bike!
Participates in 1 SGT per week. He joins on days that he doesn’t bike to compliment his mountain bike riding.
Personal Training one time per week. The 1:1 focuses on moves not done in SGT or that compliment his SGT session. The focus is typically strength training lower and upper body. We have the ability in the 1:1 to follow a program of strength solely to get him faster on the bike.
To get more skillful on the bike, this client must ride his bike and practice his skills. The work done with me is to make him stronger and faster!
Client C – PT only
Female, Mid-50s; Goal – move better, feel better and look better!
Personal Training 2 times per week, focusing on strength and stability, power and stamina. All with an eye towards proper warmups that focus on mobility and core stabilization.
The goal for this client is to build a base of workouts and warmups that she can do 1 additional day on her own. This takes 8 weeks to build a base and knowledge for her to work on her own.
She typically walks 4 days per week 30-45 minutes.
1 Yoga class per week.
The perfect week is not easily defined, but you can see from my avatar clients above that they all train consistently for their goals and have a plan that works for them. They make it a priority and missing a session is the exception… not the rule!
Remember fitness should be fun! And my goal is to make it a little more fun for you all!
Coach Dar
