Today’s Question: How do I organize my training I cannot afford a trainer and I’ve been training for 6 months and now I’m struggling to progress, are there any tips you have that can help me progress further?
Of course it depends on what exactly you’ve been doing in your previous phase/program, so it’s hard to give you any specific details.
But the general rule is that you should change the training stimulus relatively regularly, alternating intensification with volume. Working with athletes, we usually do that on a 2-6 week basis, with an average of 3 weeks per phase. How long exactly depends on many factors: length of off season, your sport/position, training age, etc, etc.
If it works don’t fix it: how long exactly should you stay on any given program? Well the simple answer is as long as it works. It doesn’t make too much sense to switch to something else if your current program is still effective.
What is “effective”? You should improve every workout, at least a little. The general rule of thumb is 2.5-5% in weight, and or at least one rep up from the previous time. When that doesn’t happen any more, you know it’s high time for a change.
How do you alternate the phases? Again that depends on many factors. But to give you a simple example, you might start with 10 reps/4 weeks, go into 5 reps/4 weeks, finish with 25 for 2 weeks. Each rep bracket represents one phase.
Or you could do 12, 8, 10, 5 reps, 3 weeks each.
What I would recommend in your case is go opposite of what you did the last 4-6 weeks. Was it high reps, like 12? then go to 5, even 3 reps: heavy and/or explosive work. If you’ve just come off a strength phase, go for high volume lactate protocol, like 4×25 reps on the back squat. See if that doesn’t shock your system right out of stagnation.
Good luck and progress to you,
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