If you didn't read Parts 1 & 2, or you don't remember them, take a moment to go back and review them. It will give you the full picture and bring everything together as you read the rest of this selection. Read Part I HERE, and then read Part II HERE.
Since we are basically looking at a 3-month layout and we're considering what will typically work best for most people (the common American looking to get in better shape and shed off a few pounds), we will use the format below as our training basis.
Macrocycle: 3 Month Layout
Over the course of three months you are looking to see improvements in your strength, flexibility, fitness (conditioning) level and body composition. Changing up the training focus each month allows you to keep making progressions without causing overtraining symptoms or the boredom (and quitting) that comes from a monotonous training program that never really changes.
Mesocycles: Each Month's Layout
Month 1 will focus on Basic Strength and a foundation of flexibility and conditioning. An ideal workout format for lifting during this phase is total body focus (all the movements mentioned last article: pushing, pulling, compound leg movements and core stabilization activities/movements) using weights/intensities that leave you feeling like you have only 1-2 more left in the tank after completing 8-12 reps. Typically you are looking at about 2-3 sets per exercise at this moderate intensity weight, and you can give yourself up to 1.5 minutes between sets. I like to superset exercises of different movements or upper body vs. lower body because it allows me to get some work done while I am resting that other area. It saves time and increases the conditioning component of your training. If you are just getting back into exercise after a hiatus, then start out only performing one set of each exercise. Don't worry...you are doing more than you had previously, so your body is going to physiologically adapt to it and gains will be made in the process...even at just one set per exercise. As you progress through the weeks, move up to 2 sets each, and by the end of month one or midway through month two you should be ready for 3 sets per exercise.
You are looking at about 2-3 cardio/conditioning sessions of about 20-30 minutes in length during this phase. I like to do them either before or after my strength training workouts, or on a day off. They still require adequate warm up and cool down, but they can be completed relatively quickly so you can be in and out. There are lots of ways to accomplish the conditioning goals, but I am especially partial to HIIT (high intensity interval training). That's what I use in my ebook, the 28 Day Deadline Workout.
In addition, I'd like to see you have at least 2 stretching sessions per week...following one of your strength training or cardio conditioning sessions, about half a week apart. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility for the strenuous work to come.
Month 2 will focus on Maximal Strength and deepening your foundation of flexibility and conditioning. You should still be doing total body workouts, but you should be using weight that only allows you to get 5-6 or so reps before form drops off or you cannot complete another rep. You may need more time between sets, like 2-5 minutes, but again choosing to superset is often a good idea to save time and maximize your training. You will perform about 3-5 sets per exercise to keep the volume up, and these strength training sessions will typically take longer to complete. Of course, use caution with this phase of training because you don't want to get hurt (that keeps you from being able to train and progress). You should still feel good after each set, but thoroughly challenged.
Again, you are looking at about 3 cardio/conditioning sessions during month two, but you can progress your conditioning in one of two ways. You can either increase the length of the sessions (to 30-40 minutes) or increase the intensity of the 20-30 minute sessions. In the HIIT (high intensity interval training) sessions you go harder/faster for a period of time and then back down the intensity for a period. In month one you might have run faster for 30 seconds and then jogged for 60-90 seconds throughout the session. Now, in month two you could progress by running as fast as you can for 20 seconds followed by 60 seconds of light jogging or even walking. To increase through the month you could add 1-2 repetitions per week, which is equivalent to 1-3 minutes of training time. Small increments, but the high demand on the body of the sprint interval will cause significant physiological adaptations...which is what we're after. Again, that's how I approach it in my ebook, the 28 Day Deadline Workout.
Of course, you need at least 2 stretching sessions per week. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility.
Month 3 focuses on maximizing your ENDURANCE, and ultimately your fitness level. During this phase of training your strength training workouts should be done in a circuit format, with at least 3-5 total body exercises performed back-to-back and only about 30-60 seconds rest between circuit sets to improve your endurance. You are typically looking at a rep range of about 12-15, but in some cases as high as 20 reps. The way I like to do it is to set a timer for about 30 seconds per exercise (with only about 10 seconds transition allowed between), and to see if you can perform more work (reps) from workout to workout or week to week. That shows progression in your work capacity and that is what endurance training is all about. The weight used is inevitably less than what you would use for basic strength or maximal strength training. In fact, much of the time you may only be using your own body weight...but the perceived workout "intensity" will be quite high. You typically will feel like these workouts are harder than most workouts you've ever experienced before.
You will still be performing about 3 cardio/conditioning sessions per week on alternating days from the strength training sessions, but you may choose to do a mix of HIIT training and traditional steady state cardio sessions. Because the workouts in this phase of training can be quite taxing, you may not feel up to doing "killer" hard workouts 5-6 days in a row, so doing a steady state cardio session once or twice a week instead of interval training may be a good adjustment. It will vary from person to person on what the best approach really is, but be honest with yourself about your needs and capabilities and you will be able to determine what's best for you. Many times I have found that I was capable as long as I was willing, and it is a delicate balance from day to day. You make the decision about what's best for you.
You may want to increase your flexibility sessions to three times a week during this phase, especially immediately following the strength training or HIIT training sessions. Some people feel tighter after the cardio conditioning sessions, while others do following the strength training sessions. See what happens with you and plan accordingly. Making sure you are flexible and loose after intense training sessions can be instrumental in maximizing your training results and ultimately the success of your program.
Recap (in outline format)
3 Month Format:
- Basic Strength
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), 1-3 sets/exercise, 8-12 reps/set, up to 90 sec rest/set.
- 2-3 cardio/conditioning sessions/week, about 20-30 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)
- 2+ stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
- Maximal Strength
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), 3-5 sets/exercise, 5-6 reps/set, between 2-5 min rest/set.
- 3 cardio/conditioning sessions/week, about 30-40 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)...increasing intensity/intervals weekly
- 2+ stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
- Endurance
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), done in circuit format (w/ 3+ exercises per circuit), 2-4 sets/exercise, about 15 reps/set (around 30 seconds in duration), 30-60 sec rest/circuits.
- 3 cardio/conditioning sessions/week, about 30 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)
- 3 stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
After an intense twelve-week training program, it is really advisable to take a week completely off or at least back down to recreational activities and light stretching. We are focused on the big picture, so backing off for a week or two will not harm you in the long run...in fact, it will actually help you make greater gains as your body gets a chance to recover and you don't create overuse/overtraining issues. After that point, you can almost go back to square one and repeat the process, at a appropriate intensities (weights and durations) to keep you progressing and improving along the way.
Of course, things can be even more in depth and complicated than I made it, but I wanted to be thorough and yet as simple as possible to give you a real understanding of how the whole process of organizing a training program should be approached.
I hope this helps you...and that means I hope you take the layout I've given and PUT IT INTO ACTION for yourself. It means nothing if it just sits on the page, and I want fitness to be as much a way of life for you as it is for me.
Now is as good a time as any, and what better way is there to preemptively attack the typical holiday pounds?
If you prefer to have EVERYTHING laid out for you and want to jump start your training program over the next 4-8 weeks, then stay tuned for next week's launch of my 28 Day Deadline Workout ebook program. I will be releasing it to all of you (the friends, family and followers I already have) first over the next couple of weeks at a significantly discounted price and with a few bonus features in an attempt to get more specific feedback and a few more testimonials before I release it globally. Watch in the coming days (after Thanksgiving) for the link to further information about it and how to order the program. I am excited about it for both of us!
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