How to Plan Out One Month of Training (A few helpful tips...) / by Stephen Cooper

Do you have a plan to reach your fitness goals?

Is it detailed and well thought out, or do you just kinda do things whenever you feel like it?

I'm going to share with you my personal plan, and some suggestions on how to build your own plan.

I've learned through trial and error what works best for me.  As I've aged, my training is still strong and the weights lifted are the same or better, but my recovery time has increased.  I usually lift heavy weights, with low reps, and low sets only 3 days a week...usually Monday, Wednesday, and Friday.

A typical day is:
Barbell deadlift, 2 sets of 6 reps with 5 min rest periods
Overhead heaxbar shoulder press 3 sets of 8 reps
Calf raises 1 set of, 20 sec., 30 sec, 40 sec, and 50 sec for each leg

On my off days, I usually do a little Tabata style cardio, and maybe some ab work.  

That's it.  Week after week.

 For your plan, I'm going to assume that your goal is fat loss.  For those who have a specific goal, like run a  half marathon, or climb Mt. will need more specific programming.

First, look at the upcoming month.  Will you be traveling?  How about upcoming stresses at work?  Family obligations, parties, anniversaries?  How about any social events, concerts, games?

Put these into your calendar, and realize that these events may derail you.  Plan if you'll need to bring equipment while on the road, or have routines that you can do with bodyweight only.

My suggestion is to get in at least 3 strength training sessions per week.  In my opinion, these provide the biggest bang for your buck.  You'll build muscle which will burn calories during exercise, as well as when you are not exercising.  Remember that resistance training should take priority over cardio.

If you can fit in cardio on other days, then mix it up.  One day try high-intensity interval training (like alternating sprinting and walking for 7-10 minutes), or maybe a long bike ride or hike with your family or friends on the weekend.

If you need to, mark your calendar with your planned workouts.  Most importantly, execute and stick to your plan.

If you need more suggestions or have questions, contact me.

If you'd like to take advantage of the Boot Camp classes that I offer Monday-Friday, here are the details for October.

Oct 1 - Monday/Wednesday/Friday Camps Start, Cost is $175 (14 classes) 

Oct 2 - Tuesday/Thursday Camps Start, Cost is $135 (9 classes) Email me with questions.


P.S.  Current clients, if I haven't heard from you already, please let me know if you'll be continuing in the October  Camp.