Inspiring your health and fitness
Planning your week

Planning your week



Planning your week can be a complex consideration of work life balance, nutritional
choices and training sessions. Hopefully this brief blog on planning your weekly training
will help you get he most bang for your buck when considering your approach come
Monday morning.

What’s the long term goal!?

First thing we need to identify is what’s the outcome goal for your training, I.e. what do you
want to achieve? Many of us have several long term goals for example losing 10kgs and
increasing lean muscle mass or strength. With this in mind we must take several factors
into consideration:
Logistics: how many times can we train this week? What are your work or life
commitments? Will travel be an issue? Always air on the side of caution here. Try to push
yourself to complete relevant sessions but don’t set unachievable target numbers of
training sessions. If you can only do one or two sessions in the week, make sure they are
good ones!

Fatigue: this comes in the form of mental and physical fatigue. If you’re suffering from
highly stressed work or family life then don’t plan to have any killer sessions or test
sessions that week. A fresh athlete is more likely to express their true capabilities. But we
can always be fresh, so remember that fatigue will play a large part in terms of your
performance in the gym and therefore the outcomes you will achieve. Pan your week as
best you can and identify sessions of highly mentally demanding and highly physically
fatiguing, compared with low mental demand and low physical fatigue session. As a
personal rule I try to keep the highly demanding physical sessions at the start of the week
and slowly taper my sessions toward the end of the week.

Interaction of training goals: if your goals are too increase muscle size and strength, then
it’s probably best NOT to practice too much endurance training in that week. Try to block
periodise your training weeks into larger goals e.g 8 weeks hypertrophy training bias
followed by an 8 week endurance training bias. From a practical standpoint I would tend to
use an undulating periodised training system to try and keep moving all concurrent goals

Eat to train: plan your food intake alongside your training for the week. Having food diaries
and food plans are a good way to do this, you can buy the exact food you need for the
week too so it’s easy on the budget. This also tends to curb over-eating and panic buying
of poor food choices. Remember we can’t out rain a bad diet.

Schedule rest: rest and recovery are just as important as training itself. We grow and
develop through recovery periods and sleep is an important part of this. It helps us
maintain hormonal balance and reduces our stress levels. Proper sleep and recovery is
potentially the missing link in your training, so don’t neglect it.

Eyes in this prize: remember that every week brings you one step closer to your overall
goal. It is the consistency in training that brings the best results, so train hard and keep
reminding yourself that when the going gets tough, it’s all for good reason. It’s important
that your weekly training fits into the larger scope of your macrocycle/year/monthly plan to
ensure you have an ‘finish line’ to work toward. So try not to lose sight that although one
week or one session might not mean that much in terms of your week, consistently poor or
skipped sessions will ultimately take away from your potential achievements.
Thanks for reading guys