Clients with an average fitness level should complete 6-12 week training blocks. We Alternate between high and low intensities and gradually increase intensity over time while reducing the volume.
Training guidelines for someone with average fitness include: - 45-75 minutes per session
(longer side of this scale is generally athletes, private clients is more set in stone at 30/45/60) - 4-6 sessions/week
Alternate between high- and low-intensity days 2-3 days of high intensity .We will fully monitor the volume of higher intensity work to avoid overtraining.
This group are usually more the amateur athlete or weekend warrior types.
When training clients with high fitness levels, use 10-12 week training blocks. Incorporate both high- and low-intensities into their training. We use the following training guidelines for clients with high fitness levels: - 60-90 minutes per session - 4-6 sessions per week (some of these will be double sessions and worked in and around sports if an athlete)3 days of high intensity, spaced out during the week. This group is almost always athletes. And much of their high intensity training is on the field. So a lot of the time these days I will get them to lift heavy after field training. This means we get to have high and low days rather than more than 2 or 3 high days.
With both average and high fitness levels many sessions will be 2 in 1 sessions. Depending on the goals these will concentrate on one primary element of fitness first and a secondary goal 2nd. Which way these are and how we load them depend on the sport, position, goals, athletes age and experience, time of season etc
In Part 7 of the series we will discuss briefly some recovery and regeneration methods that may be of use to anyone.