MotivationPlanning your Training

Tips to plan out your training year

By January 18, 2018 May 17th, 2019 No Comments

What are your gym training plans for the year ahead? Often people start with a long list of goals: lose weight, getter stronger, improve core strength, feel healthier, improve posture, improve jump height, get better aerobic fitness etc. All these are great goals but often people come to the gym wanting to improve all at the same time!

If we look into the world of sport-specific strength and conditioning it doesn’t take long to come across the words periodisation, macrocycles, mesocycles, and microcycles. Simply put, a strength and conditioning coach will plan out an athlete’s annual training plan to peak at certain points but also focus on different aspects of training at different times. The planning process also recognises that there are different aspects of fitness and, sometimes, doing two forms of training at the same time may compromise improvements in both types of training. For example, if you do high volume aerobic training at the same time as strength training, the benefits of your strength training program will be compromised.

Now as you look into your training year ahead there’s no need to make it too complicated. Decide to work in 2-3 month blocks (or macrocycles as is in the strength and conditioning world). In each of these blocks decide on a theme. Some of the key training modalities you may choose from include:

• Strength training (with a barbell or machines)
• Power Training
• Aerobic training
• High intensity interval training
• Core strength/posture
• Weight loss
• Muscular endurance

For example, your year ahead may look like this:
Feb/March: Interval training
May/June: Core Strength
Aug/Sept: Strength
Nov/Dec: Strength endurance

You can see that nothing is planned in the in-between months (April, July, October). In these times you may decide to have a couple weeks off from the gym – yes that’s ok! And it’s good for your body to recover and get keep freshness to your training. During these months you may also choose to come in and just do what you enjoy doing without too much of a plan. It’s always important to keep the fun in your training.

To help you in this process of learning new training modalities we offer small group training programs at Warwick Workout. These programs can add a new element to your training and teach you some new exercises. The programs are designed to be complete of groups of 3-6 so you will get plenty of input from the coach. Here’s the programs we are offering at Warwick Workout during 2018:

High Intensity Interval Training (HIIT)
Mode of training: Intervals
Currently a popular modality of training this program looks to improve your aerobic capacity. Typically sessions will include intervals of 15-60 seconds which can include cardio machines or functional exercises. You may have heard of F45, which is essentially HIIT. You can read more about the pros and cons of HITT in a prior blog.

Core Activate
Mode of training: Core stability
Learn to hold yourself in a better posture through use of suspension training and exercise balls. This course is great for all people, whether you work at a desk or day or you are training for sport.

Barbell Strength Training
Mode of training: Strength
Often people get scared off from the free weights area as they are not confident that they are using the correct technique. This course looks to teach you some of the key barbell strength exercises and their variations, including bench press, deadlift, squats and rows.

Plyometric Power
Mode of training: Power
Plyometric training is designed to improve your power. More specifically, improve your jump heights. This mode of training is very good for many team-game sports, particularly those requiring a high vertical leap!

Olympic Weightlifting
Mode of training: Power
Begin the stimulating journey of learning progressions to the key Olympic lifts: the clean and jerk and the snatch. This course will take your barbell training to the next level! To go on this course you need to have completed the Barbell Strength training program or demonstrate competency in basic barbell lifts.

Functional Training
Mode of training: Core stability
You may have seen our Synergy360 functional training apparatus but never really known how to use all the equipment or just run out of ideas of what to do on it. In this course you will learn how to use kettlebells, medicine balls, suspension training, the torsonator, cable machine and power bands.

Bootcamp
Mode of training: strength endurance
This is good-old fashioned circuit training requiring lots of sweat and tears. All the different equipment in the gym is used at some point. Can you tough it out?

The schedule for these programs across the year are on the below table, with 6 session programs costing $115 per person and 10 session programs costing $185 per person. If you are interested in registering for any of these programs please get in contact laurence@warwickstadium.com.au.

Program Length Likely Session Time
February High Intensity Interval Training 10 weeks / 10 sessions Thurs or Fri 6-630 am
March Barbell Strength Training 10 weeks / 10 sessions Tues 8-830 pm
Plyometric Power 6 weeks / 10 sessions Tuesday 645-715 pm
April Core Activate 6 weeks / 6 sessions Thurs or Fri 6-630 am
May Olympic Weightlifting 10 weeks / 10 sessions Tues 8-830 pm
Functional Training 6 weeks / 6 sessions Tuesday 645-715 pm
June
July Bootcamp 6 weeks / 10 sessions Tues 8-830 pm & Fri 6-630 am
Core Activate 6 weeks / 6 sessions Thurs or Fri 6-630 am
August Barbell Strength Training 10 weeks / 10 sessions Tues 8-830 pm
Plyometric Power 6 weeks / 10 sessions Tuesday 645-715 pm
September High Intensity Interval Training 6 weeks / 6 sessions Tues 7-730 pm/Fri 6-630 am
October Olympic Weightlifting 10 weeks / 10 sessions Tues 8-830 pm
Functional Training 6 weeks / 6 sessions Thurs or Fri 6-630 am
November Bootcamp 6 weeks / 10 sessions Tues 8-830 pm & Fri 6-630 am
December

by Dr Laurence Houghton, High Performance Coach at Warwick Workout

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