News No Comments 26 September 2017

HOW TO PLAN A LINEAR TRAINING PROGRAMME

How many times have you been given the usual workout sheet by the instructor in the weights room, where the exercises simply change each time? How many times have you received worksheet after worksheet, following on without a trace of logic? How many times have you stopped going to the weights room because you get bored and you cannot see any results?
All this is the result of failing to plan in the medium-long term.

The importance of planning

To get from point A to point B, involves a whole series of intermediary steps, as well as conditions and qualities that need to be developed, whether we are talking about athletic performance or external appearance. It is not enough to progress from a 4 x 10 to a 5 x 5, or from a 3 x 15 to a super set. Neither is it enough to replace the chest press with dumbbell bench presses, since far-sightedness is required instead.

The practical aim of this article

There is no intention or even any pretension in an article like this to describe in detail everything involved in planning training sessions. In this context, instead, we want to try and make readers aware of the approach to planning, that delicate concept which determines a kind of guiding principle, worksheet after worksheet, which is able to maintain the qualities acquired in the previous programme and gradually introduce new ones, directly targeting the intended goal.

Rushing is not a good idea

Take your time. Time is the key to doing quality long-lasting work. It may seem trivial (and perhaps it is) but “Rome was not built in a day”. However, you must set your own targets, in steps and intermediate goals, otherwise... you risk losing your way and missing out on results.

Being objective

Measure, measure and measure! Sensations are blown away in the wind and the image in the mirror changes every morning, if not every hour; when we quarrel with our girlfriend or boyfriend, when we achieve top marks in a maths test, when someone steals our scooter or when we get promoted at work. The image in the mirror is filtered by our mind, our judgements and prejudices.

Example of linear programming:

– Muscle reconditioning: the aim is to lay the foundations for later heavy work. Lubricate the joints, prepare the musculoskeletal system, condition the cardiovascular system and regain focus and motivation.

– Pre-Strength: the goal is to gradually accustom the CNS (Central Nervous System), bones and tendons to support increasingly heavy loads, slowly reducing the number of repetitions and increasing the load. Pyramid training exercises are excellent for this or the 4-5% method, which we mentioned in one of the previous articles.

– Strength: strength is fundamental if you want to achieve a toned and firm physique in a natural way.

– Hypertrophy: the real phase of muscle building.

– Quality/definition: In this phase, any excess fat will be lost and the results of the work done up to now can now be seen, rather like a sculptor who carves a statue out of a block of cement.

– Deficiencies/symmetries: once you have achieved a good BF (Body Fat) percentage, and shown the details, you can continue with "smoothing the corners", adding the final touches.

To go into each phase in detail would require hundreds of pages, even with summarizing. I hope that I have caused a ripple effect, creating that echo and desire to do more, which will allow you to succeed in your fitness programme and athletic training.

You can find more detailed articles on our website: https://corporesanofitness.com

Moreover, our first e-Book, entitled Extreme Bulk by corporesano, will shortly be published. Dedicated to the mass building phase, it includes a practical programme (for men), tips on diet and dietary supplements (with many special discount codes to use on this website). For further information, pre-sales and keeping up to date on its publication, you can send an e-mail to mattiapersonaltrainer.fif@gmail.com or contact us on our official Facebook page: www.facebook.com/ptcorporesano/

#StayTuned


Mattia Lorenzini
Author of the project CorporeSano
Certified Personal trainer
Website: www.corporesanofitness.com

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