Plan, Execute, Measure

I know a significant number of recreational and amateur athletes who after years of training have not improved their physical appearance. I also know many individuals who believe that they are in great shape but as soon as they tried some new physical activity they feel out of shape. Here are the reasons for this:

• Individual workouts have never been planned

• Training periodization has not been implemented

• Results of training process has never been measured

Individual workouts have never been planned

One single workout cannot be just a pile of many different exercises. It is not a question do you feel good or not so good after the workout. The question is did your training have effect on development of these physical characteristics: cardiovascular endurance, muscular endurance, power, strength, speed, agility, flexibility, balance, and coordination. A single training session should be planned based on: the specific goals of the individuals involved in the training process, the current level of one’s physical abilities, current training period, work overload during previous workout session, etc… The reason for poor workout planning is incompetent instructors and/or coaches. Planning a single workout in a way that the workout has produced the desired effect for that given training period is a very difficult job. Individuals who plan training their own session must possess waste knowledge on the elements of sports training. This amount of knowledge cannot be obtained through the online certification courses for personal trainers. While I believe that the best coaches are a combination of a great education and great professional experience I know and admire many coaches who have never received formal education in exercise science but who constantly keep track of the latest scientific studies and findings and who are able to implement newly acquired knowledge into their training methodology and strategy. 

Training periodization has not been implemented

Recreational athletes and professional athletes must have the same approach to planning their fitness training. The goals are different, the volume and intensity of their training is different, the tolerance for pain is different, but planning must be the same. It must be the same if you set up and want to achieve a specific goal. If an individual does not have a specific goal, the planning does not make any sense. In order to achieve your goal, your year should be divided into three main phases:

• Preparation phase

This phase consist of longer period called general preparation and shorter period called specific preparation. The preparation phase begins with high volume and lower intensity trainings and that changes going into specific preparation period when the volume decreases and intensity increases.

• Competition phase

You do not need to compete in order to have a competitive phase implemented into your training. If you are recreational athlete this competitive phase can be period when you want to achieve your personal goals and to stay on that level for a certain period of time. If you are an amateur or professional, this is the period when training has to be adjusted so that you can keep your sports form on the highest level for a prolonged period of time.

• Transition phase

This phase is as equally important as the first two. You want to give your body to time to heal and rebuild and you want to decompress from the stress caused from months of constant training. What you do not want to do is nothing. You should still have some physical activities but this time these should be less frequent and less structured. Total inactivity will slowdown recovery and rebuilding process.

Although mentioned phases usually cover a 12 month period, these phases must be planned down to each single workout. This is achieved by breaking down annual plan called the macrocycle into monthly periods (these periods also can be shorter or longer than one month period) called mesocycles. Then breaking mesocycles down to weekly training periods called microcycles.

Breaking an entire year into mesocycles and microcycles also requires knowledge and experience. There is no doubt that a lot of personal trainers and instructors do not have the sufficient knowledge and experience to plan somebody’s training so I would advise every recreational athlete to research their trainers’ professional background before starting to train with them. You should disregard their official certifications, but if your future trainer is current or former competitive athlete, there is a good chance that these trainers have learned a lot from their personal competitive experience and that they will use that knowledge for working with their students or athletes.

Results of training process has never been measured

Personal trainers must be able to measure your abilities at the beginning of your training process: heart rate recovery after the exercise, muscular strength, power, joint flexibility, endurance. If the trainer plans and executes training properly and if the student or athlete executes what the trainer asks for, each measured value will improve. If the results do not improve, the usual reasons are:

• Athletes physical and mental efforts during the training sessions are insufficient

• Execution of workout schedule is inconsistent

• Personal trainer or coach is incompetent

If you have any questions in regards to this article, just go to my website www.goranlozo.com, click on the Ask Goran button and send me your question. I will respond within 48 hours.