The definitive method to prepare your weekly training
To achieve your goals, as essential as having enough perseverance at the time of performing the different routines, is to have a weekly training plan that includes the ideal exercises for you in the right proportion and order and holding the precise times of rest. At the end of the Christmas holidays, it’s a good time to organize your weekly trainings with sensible criteria.
A weekly training plan, which includes different stages according to your level of physical fitness establishing the routines to continue, is essential whether you are determined to start a tune-up, or if you want to take a further step and advance in the intensity of your exercises.
The method for preparing a weekly training plan should always take 3 variables into consideration:
- Personal goals: lose weight, strengthen, increase muscle power, have more endurance, gain speed in running, etc..
- Individual circumstances and preferences: your schedule, your pace of life, approximately sedentary, your preferences for one sport or another, etc.
- Your own physical condition: age, constitution (anatomical mass index), sex, level of training, etc.
Weekly step-by-step training plan
To establish your training plan each week, it is essential to know how to determine the time to be devoted to cardiovascular exercises and those focused on strength training, bearing in mind, in addition to this, the essential thing that is to fix and respect rest periods between sessions.
Among the general tips when establishing the guidelines of your weekly training plan, keep the following in mind:
- Train a maximum of 5 days a week for the fact that your body needs to rest at least 2. If you are starting, 3 days of intense work is enough. Little by little you’ll be able to increase the number of sessions.
- It is preferable to do each type of training on alternate days, for example, the first day of the week you can focus on cardiovascular exercise, rest on Tuesday and dedicate Wednesday training strength and power. If you want to do both types of training on the same day, you must reduce the intensity of the 2, leaving a minimum rest between the two and always starting at all times with strength exercises.
- If you are a beginner, start little by little, with basic exercises that allow you to learn correct postures and techniques (without using weights).
Example of a weekly training routine
Do you want to design your training plan? Whether you opt for cross-training or combine cardio with strength training, it’s essential to plan your routine. A case of an intermediate level weekly training plan could be:
Monday: 1 or two series, according to the level of training, with at least 1 minute of rest between each of them:
- Heating eight minutes
- Ten squats ? fifteen repetitions
- Flexions of arms eight ? ten repetitions
- Lunge eight – ten with each leg
- Climb mountain twenty ? forty seconds.
- Abdominals eight -ten reiterations.
- Finish with appropriate stretching
Wednesday: Intense cardio training by doing one of the next activities or by combining multiple activities for example:
- 15 ? twenty minutes of gentle running with high intensity intervals + five minutes of rest + ten minutes of cycling.
- Running fifteen ? twenty minutes (with high intensity intervals) + five minutes of rest + ten ? fifteen minutes of swimming starting with crawl style and finishing with fathom.
- 10 ? fifteen minutes of cycling combining different intensities + five minutes of rest + twenty minutes of walking or walking at an average pace.
- Cardio training in the gym: rope jumping, rowing, crossfit session, spinning, …
Friday: 1, two or three series, according to level, with at least 1 minute of rest between each of them.
- Dominated eight ? ten repetitions
- Funds in bank eight ? 10
- Dead weight with ten – twelve bar (without weight or with moderate weight according to level)
- Leg Extensions eight ? 10
- Extensions of arms eight ? 10
- Press banca ten ? twelve (without weight or moderate weight)
- Finish with appropriate stretching
Sunday: Rest or moderate aerobic activity