Sussex Performance Centre

How To Structure Your Training Weekly For Best Results

Training hard and having fun are two of SPC’s mottos when it comes to our member’s gym experience.

We want people to enjoy exercising without it becoming the only thing in life they think about. It is important to have balance when you train and more often that not, most people can achieve their goals with 3-4 days per week of targeted sessions.

The key is to train with purpose, structure and progression during these sessions to allow you to seek the results you want Рgroup training  at SPC is one example of this.

Alongside your training, having an adequate number of rest days is crucial to seek the adaptations you’re looking for from your training. A rest day can include daily activity like walking, but shouldn’t be a specific training session.

These rest days allow the body to repair, rest and adapt to the training stimulus over time, one factor often overlooked when people chuck more and more training sessions into their week. The downside of this can result in overuse injuries, fatigue, irritability, burn out and mood swings. Basically, you become someone not very nice to be around!

Further Reading

How to structure your training week

The key is to recognise when your training is going well and your nutrition is on point that this shouldn’t result in you adding more training into your existing schedule. The reason you will be feeling so good is that you’re allowing your body the rest it needs between sessions to train with intensity each time you visit the gym.

Training with intensity is such a crucial factor for results. If you train excessively, your body will respond by you finding it extremely hard to train with any vigour on a regular basis, therefore impairing your likelihood of achieving the desired outcome. Check out your heart rate during times like these! We can guarantee it will be lower than usual when training at higher intensities, no matter how much perceived effort you will be adding to the task.

Below is an example written by SPC Personal Trainer Harry Coates on a typical training week:

Monday (resistance training)

A. Medball slam (1-3 sets x 3-5 reps) 120s rest
B. Long jump (1-3 sets x 3-5 reps) 120s rest
1. Squat variation (2-4 sets x 5-8 reps) 120s rest
2. Hinge variation (2-4 sets x 5-8 reps) 120s rest
3. Push variation (2-4 sets x 5-8 reps) 120s rest
4. Pull variation (2-4 sets x 5-8 reps) 120s rest
5a. Sled push (3x30m)
5b. KB carry (3x30m)
5c. Db curls (3×12) 90s rest

Tuesday (off feet endurance – bike/row/X trainer)

5 minute warm up @ 100BPM
25-50 minute @ 130-150BPM
5 minute cool down ( HR down to sub 100BPM)

Thursday (resistance training)

A. Box jump (1-3 sets x 3-5 reps) 120s rest
B. Medball throw (1-3 sets x 3-5 reps) 120s rest
1. Squat variation (2-4 sets x 5-8 reps) 120s rest
2. Hinge variation (2-4 sets x 5-8 reps) 120s rest
3. Push variation (2-4 sets x 5-8 reps) 120s rest
4. Pull variation (2-4 sets x 5-8 reps) 120s rest
5a. Walking lunge (3×12-12)
5b. KB suitcase carry (3x30m)
5c. Tricep kick backs (3×12) 90s rest

Saturday (conditioning)

Circuit (20s on 20s off) x 3-5 rounds 120s between
Push ups
Squats
Assault bike
Db thrusters
Rower
Sled push
Sled pull

As you can see, this type of training week allows for 3 recovery/rest days, which would be a great place to start if you are unsure how to plan your training.

Still unsure how to plan and structure your training? Speak to us today to see how we can help you create the best balance between achieving your goals and enjoying your life to the fullest!

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