One of the most important aspects of your training and nutrition is the proper design and execution of a training split. For those who I have lost already, a training split is the routine that you do your training under. It should encapsulate everything from rest times to even your meal sizes and everything in between, but some would say that the hardest part is not trying to stick to it- it is attempting to build one in the first place. To get over this step some may go to professional help and pay for a training split but if you have been reading my blog for a long time then you will understand my focus on personal fitness. The best way to achieve that is by designing your own training plan and carrying it out in your own way. Over the next few weeks this three part series will teach you how to design your own split saving you money and giving you the best results.
The first stage of the training split is thinking about it. The questions that I always begin with are “what do I want with my plan?” and “how is best to organise it to achieve the desired results?”. These are questions that seem hard to answer but are ones that simple and only you can answer. For example, to help you understand we shall use me, as an avid rugby player I wanted a split that trained me best for the sport and one that had different focuses. This does overlap with functional training and to learn how to use it and use it well then use the handy guide. Now that I had found my desires and how to get them it was about isolating specific parts of the game. One aspect was power, another explosiveness and a third fitness. All of these would become integral parts of my training. But don’t be disheartened because you do not play a sport, simply getting stronger or cardiovasculary fitter is reason enough. So how do you organise a plan to get the best from it? Well start by asking how often can you train? Organising your training around work,school or sports is important because it will allow you to find proper time for your workouts, it will give you a goal or target for the day and it will make scheduling workouts easier. In regards to the number of days you should train I would say a minimum of 3 days a week- this isn’t ideal but if you do have a tight schedule then it may be the only way. Using me again as an example, I have multiple training splits each with different volumes (number of training days), this allows me to design my training around school and sports training.
Now you have the focuses of your training you need to think up training blocks. Having training blocks allows for you to change things up, keep things fresh and concentrate on different focuses. I split by blocks into eight week segments- this I feel gives me enough time to have made a positive difference and is short enough that I can have many during the course of a year. But, as I try and advocate as much as possible, find what is best for you and do that- no one is a better judge of you than you. Now you have your training blocks you need to decide what to fill them in with. This is where your focuses are brought into play as these will fill your training blocks. To help explain myself, my current training block is an explosive training block and I have been doing it for the past eight weeks. I would strongly recommend writing your training blocks down as it can become quite confusing at times.
And thats it for stage one. Sorry its a longer post than usual but the demand for this is very high and I want this to be as comprehensive as possible to avid confusion and give the best advice. If you are confused about this or anything else then contact me via email, DM or in person as I would love to help.