Whether you’re new to fitness or looking to elevate your current routine, a structured approach to training can make all the difference in achieving your goals. From booking classes and planning your schedule to knowing what to do when you arrive at training, here’s a comprehensive guide on how to plan your training journey to go from building fundamentals to achieving peak performance.
The First Steps: Building the Fundamentals (0-6 Months)
When you are first starting, focus on mastering the basics. This foundation will set the stage for more advanced training later on, and you don’t have to be good on day one. At a facility like VSC, your first goal when building the fundamentals is to aim for 3-4 strength and conditioning sessions per week. This allows your body ample time to recover between sessions and prevents overloading your schedule right away. Each class follows a similar structure to help you feel confident and competent quickly and be able to understand the system as soon as possible. A general class structure goes as follows;
- Warm-Up: Each session at VSC includes dynamic stretches and light cardio to prepare your body.
- Strength Training: Focus on learning the techniques of compound movements like squats, deadlifts, bench presses, Olympic lifts, or bodyweight strength exercises. These exercises engage multiple muscle groups and are essential for building strength. Start with light weights to ensure proper form and allow your muscles, tendons, ligaments, and joints to adapt.
- Conditioning: Each class incorporates varied time domains of conditioning to improve cardiovascular fitness and endurance. Concentrate on how you perform the exercises rather than how fast or heavy you can go.
At the start of your fitness journey, your goal is not to show how good you are but to show your coach or coaches where you are. This helps VSC coaches understand how to guide you safely and effectively towards your fitness goals from the beginning.
Increasing Intensity and Volume (6-12 Months)
After establishing a solid foundation of fitness, you will start to see repeated movements in your workouts. This is an ideal time to increase the intensity and volume of your workouts to see significant fitness results.
Weekly Routine:
- Frequency: Increase your workouts to 5-6 training sessions per week.
- Components: Push the weights, skills, and speed at which you execute movements.
- Additional Classes: Incorporate additional classes like cardio or weightlifting, which VSC offers to help you work on your skills and increase your exercise knowledge even faster.
Achieving Performance: Advanced Training (12-18 Months)
Once you have maintained a consistent training schedule and achieved a training age of 12-18 months, you can start tailoring your program towards your specific performance goals. This phase focuses on fine-tuning your fitness and achieving peak physical condition while staying injury-free.
Weekly Routine:
- Frequency: Maintain 5-6 training sessions per week.
- Specialised Training: Incorporate sport-specific or goal-oriented training sessions.
- Active Recovery: Implement active recovery days with activities like yoga, stretching, or light cardio to aid muscle recovery and prevent injury.
- Performance Assessment: Regularly assess your progress through fitness tests or benchmarks to track improvements in your fitness and physical performance.
Key Principles for Success
Consistency is King
No matter your fitness level, consistency is the cornerstone of success. Adhering to your training schedule, even when motivation is low, is crucial for long-term progress.
Progressive Overload
Gradually increase the weight, intensity, and volume of your workouts to continually challenge your body and stimulate growth. First, stay vigilant with your weight selections, volumes, and training loads. As time progresses, build your capabilities and confidence step by step.
Recovery and Nutrition
Prioritise recovery through adequate sleep, proper nutrition, and hydration. These elements are essential for muscle repair and overall performance. They also help keep you motivated, disciplined, and excited for each workout.
The Role of a Good Coach
At VSC, our knowledgeable coaches are instrumental in your fitness journey. They provide:
- Personalised Workouts: Tailoring your training and each class to your needs and capabilities.
- Technique Guidance: Ensure you perform exercises correctly to prevent injury and help with weight selection and movement adjustments.
- Motivation and Accountability: These will keep you motivated and accountable, helping you stay on track even when challenges arise and motivation wanes.
Conclusion
Planning your training from fundamentals to peak performance is a journey that requires dedication, consistency, and a strategic approach. VSC is here to help. By starting with building solid foundations, gradually increasing your workload, and incorporating specialised training as you progress, you can achieve impressive fitness results, and with the support of a committed team of coaches, you can advance further and faster than you ever thought possible.