Training Template

Periodization Plan

The Training template consists of three parts. There's the daily program, the weekly program, and the yearly program. Above is the weekly and yearly programs, where training is broken down into compartments. This is a broad view of your week, with the daily being your focal point and the yearly being your peripheral.

The weekly program will tell you what your workout structure consists of and what the goal outcomes are.

The daily program can either be directed by a coach, or created by the athlete. The exercise parameters are the constant here, but the exercises themselves can vary.

The yearly program will define what the weekly programs consist of (mostly in terms of resistance training, with other exercise modalities such as balance training adapting to the demands)

Nutrition Plan

The nutrition plan will consist of making a menu of your favorite recipes and food items, and then making a multi-week meal plan based on your target macros. Having a plan like this helps in many ways.

1. You become more aware of what you're eating

2. If you follow the plan 100%, and your activity levels are the same, you will lose, maintain, or gain weight

3. You can substitute foods for the same caloric value. You don't have to ban foods, but if you break your caloric/energy balance, you might not achieve your goal that day. Which is okay. Just get back on track. One meal like that in a week won't ruin your results.

4. You optimize results. By providing your body with proper nutrition, your goals become much easier to achieve.

You will cook at least twice a week, typically in four serving batches. Your meal plan will change every four days, and rotate with other ones. This keeps food fresher and more enjoyable.

Click a system function below to see how our subsystems for it works