Build muscle, drop body-fat or increase performance?

Episode 2 of our Hybird series, today I’m going to show you how to choose your mission & build your next block of training.

This framework will allow you to get the most out of your training & get the best results possible.

We go through each step individually & at the end I show you my full weekly training strategy.

Unfortunately, most people don’t train without a plan or structure. They put the time and effort in but don’t get the results that they deserve.

I’m here to help you get all the benefits from your hard work.

Why people don’t get the results:

• They don’t have clarity on their goals or a roadmap how to get there

• Walk in the gym every day without a plan.

• Managing multiple training styles can be difficult.

• Most people are experienced in one type of training & aren’t aware that a mix of training styles is what’s the best overall.

Step 1: The importance of knowing your goal

If you don’t know your destination, how will you get there?

Outlining your overarching goals for the training block is vital for you to know how to train & to plan the roadmap to get there.

Theres 3 main areas of focus:

• Building muscle

• Losing body-fat

• Increased performance

One of these has to take priority over the other two but we don’t abandon the other two though, we’re always aiming to:

• Develop Strength

• Build muscle

• Improve energy systems (aerobic)

• Improve Movement efficiency

Step 2: Picking your training styles & strategies

Now, you’ve picked your big goal but what are the vehicles that are going to get you there?

You need to pick training styles that you’re interested in & that will keep you motivated.

A lot of people fail because they try do what everybody else is doing.

It’s ok for the first week or two but then they lose all motivation & don’t get to their destination.

For simplicity we’re going to break our training structure into Lifting & Cardiovascular.

Here’s some examples to choose from:

Lifting:

• Bodybuilding (Hypertrophy)

• Strength training (Compound lifts/Olympic lifting/Strong man)

• Callisthenics

Cardiovascular:

• Running (Distance: 5km/10km/half marathon/marathon)

• Conditioning (combining resistance training, cardio & bodyweight exercises)

• Cycling

Pick one of each.

Step 3: Structuring your block of training

Now, we’re onto the fun part, some actionable short term goals.

Lets figure out exactly what you’re going to achieve over the next few weeks.

Testing priorities:

• {Exercise 1}: {amount of reps} @ {Weight}

• {Exercise 2}: {amount of reps} @ {Weight}

• {Exercise 3}: {amount of reps} @ {Weight}

• {Cardio style}: {Specific workout} in {time}

Personal preference, I like 4-6 week training blocks, even if it’s part of a bigger training programme, it keeps the motivation levels high knowing you’ve only got a short period to achieve.

Example of a block of training:

Here’s my example:

Step 1:

Main goal: Losing body-fat

Step 2:

• Lifting: Bodybuilding (Hypertrophy)

• Cardiovascular: Running (Distance 5km)

Step 3:

Block length: 6 weeks

Testing priorities:

• Bench Press: 3 Rep Max @ 120kg

• Squat: 3 Rep Max @ 150kg

• Deadlift: 3 Rep Max @ 200kg

• Running: 5km in sub 20 min

Example Training Week:

Saturday Bonus workout: Upper body hypertrophy (Disco pump)

Next week I’m going to show you how to structure the training block.

Specifically to build your strength.

I won’t be asking for any money for The Waite-Lifting Club, we won’t be having sponsors.

All I ask is that you pay the fee by sharing this with a friend if you got value out of it.