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