Building your fitness program

• Andrew is nice enough to condense all that information into a single pdf : 10-Step Approach to Designing a Training Program
  • which I think is great, I'll just add a couple more notes here.
• Progressive overload is very important, try to increase your work by 3-5% each week
  • This could mean up in reps or weight.
• Deload every 4 weeks
  • which is going back to 70% load.
• The program that you create will ultimately depend on your goals,
  • The order of the 9 adaptation is important, the further two things are in that list, the harder it will be to achieve them at the same time.
  • But if you goal is something like fat loss, then putting in the work will get you there even if you don't optimise anything in the 9 adaptations.
• The 3 day split
  • Andy lays this out in the podcast but also wrote an article on it : Exploring Back to Basics Training with Andy Galpin | XPT®
• The 4 day split
  • strength/hypertrophy day
    • Stay in the 5 to 10 rep range
    • Do multi-joint exercises
  • Long duration day (Next day or the day after)
    • Do anything for 30-60 minutes
    • If you feeling alright, go harder
  • Muscular endurance day
    • Stay in the 11 to 30 rep range
    • Could also do this in a circuit to hit some heart rate stuff
    • A group activity could be good here
    • Maybe combine this with some strength stuff (1-3 rep range)
  • Anaerobic day
    • 30 mins of work
      • pick a cardio machine
      • You could do 1 min on and 1 min at about 50% heart rate
    • Then finish it with 6 mins of max heart rate work
      • 20-30s burst
      • 30-60s rest
  • Alternative shorter anaerobic day
    • pick a cardio machine
    • 10 mins warm up
    • 30-60s burst or 5 minutes trying to cover the most amount of distance
    • then 10 minutes coming down from that
    • Then 2 minutes slow to restore breathing and heart rate
• Seasonal Training
  • You can also lump goals into quarters and train with the seasons
  • Jan to Mar
    • Goal: Putting on muscle mass
    • Sleep more
    • Go up in calories (like 10-20% extra)
    • Do a sport (maybe indoors if the weather isn't good)
    • Then weights 3 - 4x a week
    • Then 2 days, go for a long walk
    • Deload for the last week before the next quarter
  • Apr to Jun
    • Goal: lose fat
    • Hypocaloric state, eat about maybe (10-15% less calories)
    • Get an outdoor sport maybe, or just stick with your previous sport
    • Maybe try a fitness class
    • Then additional 2 days, go and lift some weights
  • July to Sep
    • Goal: Cardiovascular shape
    • Do more high intensity interval training
    • Maintain your calories
    • Do may 2 sports, 2x a week
    • Lift weights about 2x a week
  • Oct to Dec
    • Goal: Pure Cardio fitness
    • Go up in calories because you are going to burn a lot more calories here
    • try to improve your conditioning and endurance
    • Do a sport 1x a week
    • Hit the cardio machine 2x a week
    • Do weight 1x a week
    • Try to walk outside 2x a week.
  • Switch this up if you are in the southern hemisphere
  • If you want to lose more fat or gain more muscle, just do some of the protocols twice

source : Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity - Huberman Lab