If you’re looking to create your own highly effective training plan, then you’ve come to the right place!
In this article, we’ll go through the ins and outs of how to design your own highly effective training plan according to four critical steps.
(If you haven’t yet read my other blog post ‘The Importance of a highly Effective Training Plan’ then I recommend you do so, as it provides essential background information to support this article. Check it out here)
So, let’s get stuck in…
STEP 1 – MAP OUT A TYPICAL WEEK
The first thing you need to do is map out what a typical week looks like for you.
Be brutally honest about all of your commitments. These may include work, family commitments, extra-curriculars, clubs, hobbies, chores. Whatever it is, put it in the plan.
Once you’ve mapped out what a typical week looks like then start writing it down into a monthly schedule split into four weeks and the corresponding number of days.
The goal at this stage is to get everything written down to reduce any potential clashes as a result of unforeseen life events. Life often gets in the way, but by planning we can minimise it as best we can.
STEP 2 – PLAN YOUR TRAINING SESSIONS
After mapping out what your typical week looks like, spot the times when you can schedule a workout or training session. It’s up to you when you choose to do this, but just make sure it’s realistic.
What I mean by this is, it might sound ideal if you have a free morning one day, but there’s really no point scheduling your training session for 6am if you can’t get up that early…
Believe me, we’ve all been there, and I admire your optimism… But you need to be able to stick to your training plan. This is essential!
If you’re like me and you do enjoy working out in the mornings, but you also love your sleep, then try to schedule your workouts progressively earlier each week. This is a good strategy and doesn’t risk it all on the first day if you can’t get up. Build up to it!
Another factor to consider when scheduling your sessions is the time of day you know you perform your best. Try to plan your training sessions around these times.
STEP 3 – TRAINING PLAN AWARENESS
When your training plan is looking full and juicy, put it somewhere blindingly obvious. Now a billboard on the side of the road on your way to work might be a bit over the top, but I like your thinking!
Write it up, print it off and put it on the fridge, on your wall, on the TV, on the cat… You get the idea. Even pro-athletes do this (okay, maybe not on their cats).
Constant reminders of your plan will help you to stick to it because you can’t ignore it.
It may also help to share your training plan with your friends and family, a loved one or even a coach if you have one. Knowing that other people are aware of your training plan is a useful way to apply pressure on yourself and create accountability.
(...If you’re looking for a friendly coach, shoot me an email at firstname.lastname@example.org)
STEP 4 – HOLD YOURSELF ACCOUNTABLE
Now all you need to do is stick to your plan. Sounds easy enough but this is usually the hardest part.
If you’ve struggled to stick to your training plans in the past, then I challenge you to implement all of this advice and try again. If you’re still struggling, then re-evaluate your plan and whether you’ve scheduled your sessions appropriately.
Hold yourself personally accountable by imposing high standards upon yourself. It’s never okay to cheat yourself. No one else will suffer if you don’t stick to your plan, only you and your progress.
The good news is, once you’ve stuck to your plan for only a few weeks, an incredible thing starts to happen… the formation of habit!
Yep, it really doesn’t take long to start forming long-lasting habits, meaning if you had to push yourself to honour your plan at the start, it’ll soon become easier as self-discipline and a hunger for consistent results takes over.
For more information on how to stay motivated like a pro, check out my five essential tips here!
So, there you have it!
I wish you all the luck in the world with designing your effective new training plans and smashing your goals!
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See you in the next blog post!