In the next few minutes, you'll uncover a workout structure with a straightforward yet highly effective pattern. The program spans ten weeks, initiating with a preliminary test week, followed by two blocks of four weeks each, concluding with a retest week. Throughout this cycle, each week is dedicated to specific training focuses: strength and conditioning, endurance and capacity development, and a rejuvenating recharge week.
In the strength and conditioning-focused week, you'll integrate a couple of endurance/capacity sessions. Conversely, in the endurance-focused week, you'll participate in a couple of strength and conditioning sessions. Each week is meticulously designed to incorporate both a regeneration day and a rest day. These recovery days play a pivotal role in balancing the stress accumulated from training and other lifestyle factors, ensuring a comprehensive and sustainable approach to positive adaptations.
Now that you have the framework on what the training weeks will look like we can now outline the entire ten weeks.
Block 1
Week 0 - Test Week (Block 1)
Week 1 - Strength and Conditioning Focus (Block 1)
Week 2 - Endurance Focus (Block 1)
Week 3 - Strength and Conditioning Focus (Block 1)
Week 4 - Re-Charge Focus (Block 1)
Block 2
Week 5 - Endurance Focus (Block 2)
Week 6 - Strength and Conditioning Focus (Block 2)
Week 7 - Endurance Focus (Block 2)
Week 8 - Recharge Focus (Block 2)
Week 9 - Retest Week (Block 2)
What is a block of training?
Block of training consists of a five-week progression that focuses on a high/ low approach to managing physiological and psychological effort, volume, and intensity per week. The reason for this is to offset the overload of training stress and outside lifestyle factors. Within this training program, you will see that this high/low training approach aids in the management of training overload and maximal recovering volume.
Layout of Blocks with HI/Low Method:
Classifying the High/Low Method:
While I can't claim credit for this approach, its foundation was laid by Charlie Francis, a renowned sprint coach who successfully employed it with Olympian Ben Johnson. This method was instrumental in managing neural and physiological stress in Johnson's career. Francis acknowledged the central role of the nervous system in performance, emphasizing the need to prevent its depletion to avoid a gradual decline in performance, overtraining, burnout, injury, and illness.
So, why do I integrate this method into my training programs? Its inclusion enhances the likelihood of observing positive progress throughout training blocks by meticulously controlling variables, thereby minimizing the risks of injury and overtraining syndrome. While I may not have direct control over the actions in someone's life outside of the training program, I do exert full control over what is incorporated into the training regimen.
As a coach and someone who considers writing programs as an art form, my goal is to ensure that the training structure and the program itself serve as positive additions to the lives that ask me to coach them. What distinguishes this approach is its novelty for many individuals new to this style of programming. This unique exposure contributes significantly to enhancing health, wellness, and overall performance.
This perspective reflects my unique approach, shaped by principles and experiences integrated into my worldview. This writing gives a glimpse into how I structure training programs. In strength and conditioning, many methods exist, but foundational principles are scarce. Notably, principles can adapt to contexts, while methods can be streamlined for efficiency.
If you're new to this programming and training style, a warm welcome to you. Feel free to reach out at help@gb3athletics.com for assistance or if you have any questions. Alternatively, you can set up a consultation to tailor the program to your specific needs and lifestyle factors.
