Training Blocks

Once we had a look at your movement patterns, training data (Subjective and Objective), bucket list, and availability to train, we can start putting together a custom training plan that transforms what you want to accomplish into something you can accomplish.

It starts with making your ultimate goal possible by creating smaller 4-week Training Blocks that become achievable steps leading to what you want to accomplish. The sum of these 4-week Training Blocks is your Training Plan. What is now achievable allows for something that many individuals struggle with… consistency.

Every week in the Training Block has their own Training Objective guided by the overall focus of the Training Block.

This plan is broken down into 4-week training blocks that have a specific training load and focus set for each week. This training load is calculated through formulas of varying intensities and time. Depending on what step you are on in your Training Plan, the focus of the Training Block can be one of four.

Preparation (PR)
Build (BD)
Peak (PK)
Recovery (RC)

You will start with a Preparation Training Block (PR) if you are new, unfamiliar, or out-of-habit with doing a particular movement. You may start here if I see that your form needs some adjustment. We want to make sure your form is efficient and resistant to injury before the next step.

Preparation (PR) Training Block is focused on bringing you to a stable base, characterized with moderate intensity, in preparation of higher training stress. The body is becoming more regular in training and with this used to forces placed on the body, Developing a basic Aerobic Infrastructure and Movement Patterns, basic Stability and Force Production. It is a time of preparing the body for more aggressive forces coming about in the Build Training Blocks. The Training Objectives for each of the weeks in the Preparation Training Block looks something like this:

Moderate Intensity/Moderate Volume (MI/MV): The initial week of a Prep training block is defined with Moderate Volume.
Moderate Intensity/High Volume (MI/HV) The 2nd week of a Prep training block is defined with Higher Volume.
Moderate Intensity/Moderate Volume (MI/MV) The 3rd week of a Prep training block is defined with Moderate Volume.
Moderate Intensity/Low Volume (MI/LV) The final week of the Prep training block will focus on Building. After three weeks of volume, the emphasis is now on allowing body to adapt to its stimulus

As your fitness develops performance will likely follow, but at some point, progress in performance may plateau. This may call for a change in Focus… If the goal is to progress in performance and you are at the limits of available training volume, the next Block focuses on Building on the Base. The Build Training Block (BD). In this block the body is teased with sessions of a particular focus into further developing the Aerobic Infrastructure.

Build (BD): Training Block is focused on taking you from a stable base and building the fitness needed to accomplish the goal. This training block is characterized with heightening the stress on the body a bit to stimulate a greater change. The Training Objectives for each of the weeks in the Build Training Block looks something like this:

High Intensity/Moderate Volume (HI/MV) Initial week of the Build training block is defined with a greater emphasis on Higher Intensity. Not all sessions will be high intensity, but a greater emphasis will be given. Upper Aerobic (Threshold) and Form Endurance will be developed.
Moderate Intensity/High Volume (MI/HV) The 2nd week of the Build training block will focus on Training Stress coming from greater amount of Volume at Moderate Intensity. Form Endurance is developed
High Intensity/Moderate Volume (HI/MV) The 3rd week of the Build training block will see the return to higher intensity training.
Low Intensity/Moderate Volume (LI/MV) The final week of the Build training block will focus on Building. After three weeks of high intensity and volume, the emphasis is now on allowing body to adapt to its stimulus

Preparation (PR) and Build (BD) are the two main blocks of training that will help with building towards your goal, but as you get closer to your event day the focus must shift again. This block is called Peak Training Block (PK) and depending on how long the individual has trained can be up to 8 weeks.