Month 1: Foundation Building
- Focus Areas: Building strength, increasing endurance, and improving overall fitness.
- Training Components:
- Strength Training: Progression in weights and complexity of exercises (e.g., adding weight to compound movements, incorporating isolation exercises). Four sessions per week.
- Cardiovascular Training: Introduction to interval training (e.g., HIIT sessions) for improved cardiovascular efficiency. Three times a week.
- Flexibility and Mobility: Continued focus with advanced stretching techniques and dynamic stretches.
- Nutrition: Refinement of diet to support increased training demands, including macronutrient timing and recovery nutrition.
Book Your Call - 24hr turnaround.
Kickstart your journey to better health - during this session we will discuss your goals, assess your current fitness level and create a personalized fitness plan.
Month 2: Strength and Endurance Enhancement
- Focus Areas: Establishing baseline fitness, learning proper form, and understanding basic nutrition principles.
- Training Components:
- Strength Training: Introduction to compound exercises (e.g., squats, deadlifts, bench press) with an emphasis on proper technique. Three sessions per week.
- Cardiovascular Training: Low to moderate intensity cardio (e.g., brisk walking, jogging, cycling) for 20-30 minutes, three times a week.
- Flexibility and Mobility: Daily stretching routines and mobility exercises to prevent injury and improve range of motion.
- Nutrition: Basics of macronutrients, hydration, and meal prepping.
Month 3: Peak Performance and Specialization
- Focus Areas: Maximizing performance, specific skill training, and fine-tuning diet and recovery.
- Training Components:
- Strength Training: Advanced lifting techniques, focus on power and explosiveness (e.g., plyometrics, Olympic lifts). Four to five sessions per week.
- Cardiovascular Training: Specialized cardio workouts tailored to individual goals (e.g., endurance runs, sprints, sport-specific drills). Three times a week.
- Flexibility and Mobility: Incorporation of yoga or Pilates for comprehensive flexibility and core strength.
- Nutrition: Personalized nutrition plan focusing on peak performance, recovery, and body composition adjustments.