| Do you make the mistake of training the same | | | | |
| way week in week out? Variation is not only | | | | - Fat burning |
| the spice of life but when it comes to health | | | | |
| and fitness it is paramount. | | | | - Endurance |
| | | | |
| In the following article I will outline same | | | | - Power |
| strategies | | | | |
| | | | A possible plan: |
| - Why change exercise variables? | | | | |
| | | | The following will give you a very basic idea |
| - What can I change? | | | | of how to change the routine because creating |
| | | | programs and periodisation is a real science. |
| - Phase training | | | | So for those who know this already I simply |
| | | | ask: are you currently implementing a |
| - A recommended plan | | | | structured plan of phases? |
| | | | |
| Lack of variation can lead to: | | | | In regards to what exercises to use, you can |
| | | | either think of training muscle groups e.g. |
| - Injury through repetitive strain | | | | back, chest, legs, shoulders, biceps, triceps |
| | | | or movement patterns e.g. push, pull, twist, |
| - Performance/ progress plateaus due to lack | | | | lunge, squat, bend; or better yet both. |
| of physiological adaptation | | | | |
| | | | Week 0-2 Stability (to correct posture and |
| - Boredom from a lack of new stimulus | | | | enhance core stability) |
| | | | |
| So what can and should I change in the | | | | Week 3-5 Growth (increase fat burning |
| exercise program? | | | | potential through adding muscle) |
| | | | |
| Every 2 to 4 weeks depending on the | | | | Week 6-8 Strength (increase functional |
| frequency, intensity and your training | | | | strength and fat burning potential works more |
| experience, variables should be changed to | | | | of the fast twitch muscle fibres) |
| enhance performance and limit the potential | | | | |
| plateau. | | | | Week 9-11 Fat Burning circuits (as the name |
| | | | suggests) |
| Possible variables to change include: | | | | |
| | | | Week 12-14 Endurance (works more of the slow |
| 1. Exercise type | | | | twitch muscle fibres) |
| | | | |
| 2. Exercise order | | | | Week 15-17 Power (optional - I combine this |
| | | | into fat burning circuits) |
| 3. Exercise duration | | | | |
| | | | Conclusion |
| 4. Speed of movement | | | | |
| | | | Without a doubt one of the major reasons |
| 5. Intensity | | | | people fail in reaching their physical goals |
| | | | comes down to lack of preparation. However |
| 6. Number of repetitions (individual times | | | | through careful planning using the principle |
| performed) | | | | of variation or phase training, plateau can |
| | | | be broken and dramatic results are again |
| 7. Number of set (groups of repetitions) | | | | possible. For those who are new to these |
| | | | strategies I encourage you to implement the |
| Phase training | | | | basic plan outlined. But unfortunately for |
| | | | the rest of you it may be a case of not |
| Phases are essential to progression as they | | | | implementing. If that is the case I challenge |
| provide the blueprint to achieving goals. | | | | you now to get yourself a blank book, sit |
| There are many possible phases an individual | | | | down and plan the next 12-16 weeks of your |
| can go through - it obviously depends on the | | | | exercise regime using the principles of |
| desired outcome. The National Academy of | | | | phases training. I guarantee it will add more |
| Sports Medicine uses the following basic | | | | drive to those workouts. Good luck! |
| model: Stability -> strength -> power | | | | |
| | | | Your 3d Coach |
| In creating a fit, lean, balanced, | | | | |
| functionally strong and mobile body I use the | | | | Craig Burton |
| following phases: | | | | |
| | | | Article by Craig Burton. Craig is a prominent |
| - Stability involving necessary postural | | | | European based holistic health and fitness |
| correction | | | | coach and founder of 3D Personal Training |
| | | | Systems. Craig is a Sports Science graduate |
| - Strength | | | | with postgraduate accreditations in |
| | | | nutrition, massage, athletic training, and |
| - Muscle Growth | | | | corrective exercise therapy. |