Training The Basics Guide
Today’s blog is really outlining the training basics which some of you may or may not know and to teach you how to make your training more effective. We also give you our top 10 training tip too.
So what do you need to know about training to be more effective in the gym?
A lot of different information is required: techniques, methodology, structure and balance to produce the RESULTS you’re chasing.
Below are a few factors that need to be considered when undertaking a training program, whether you’re experienced training in the gym or you are a newbie.
Basics – Top 10 Training Tips
- Set a goal – short, medium and long term. An example of a short term goal would be ‘I want to be able to do 10 x press ups off my knees in the next 8 weeks’ (more on this in another blog).
- What access methods do you have to exercise, eg gym, bootcamps, home, free weights, resistance machines, cardiovascular machines, outdoors or sports team?
- What type of exercises are you going to do – functional, plyometric, resistance, cardio, bodyweight?
- If you have any injuries or concerns about your health speak to the relevant professional first before undertaking your training.
- Set up a program that will challenge you, but will get you to the result you desire and one that suits your current training experience level.
- If you’re unsure about setting up a program with the correct structure to benefit you consider seeking professional help either from a results driven personal trainer or online coach.
- The program should factor in your goals, with sets, reps, tempo, rest on each day along with progressions whether they be daily/weekly/monthly. An overview that plans out each week and the aim of each day. Then the long term structure of the overviews of the weekly plans.
- Depending on your goal, basic nutrition knowledge will support your training as this will assist the recovery of your body. You should set yourself a nutritional strategy that will complement the training plan. For fat loss you need to create a deficit, whereas for growth/size (“bulking”) you need to create a surplus.
Once you start your training program keep a diary / log of each training session i.e. weight, progressions, how you think the session went to name but a few. Your diary/log can be re-evaluated intermittently but what is even more important is to see if you achieved the desired result / outcome from the program. If not, the training and nutrition log will show why.
- Once you complete the first program, overview or 12 weeks think about whether or not you have got the next program set up ready to go so that you can make progress working toward the medium term goals. If not you should know what phase may follow next. Rinse and Repeat.
- Check back for next week’s blog on Training Terminology along with the video examples.