Do you agree that there’s more information about training plans than ever before?
Here’s the deal.
Despite massive amounts of training information…
People are struggling to achieve their goals.
Let me explain.
Since I designed my first training plan in 2000, I’ve helped hundreds of people on six continents.
Here is what I’ve learned:
Whether it’s training plans for running (5K, 10K, Half Marathon, Marathon), endurance (swimming, biking running), losing weight, gaining weight, losing fat, strength training, mindset, weightlifting, or any other type of goal, certain training principles apply.
But it’s how you apply these principles that make the difference.
And through my experiences, I’ve identified the overwhelming biggest problem of the training industry.
The #1 Reason Most Training Plans Fail
There’s a lot of “gurus” pushing generic workouts, template training schedules with little or no customization.
Unfortunately, it’s complicating the process for ambitious people like yourself.
It gets worse.
Here is what happens when you follow cookie-cutter training plans:
- Missed goals
- Wasted time
- Less energy
That’s why I’ve spent nearly every waking hour over the last 13+ years testing and improving my training method.
I wanted to truly help people.
So how do you maximize your training?
Let me explain.
Solution: Custom Training Plans
If you can think of a goal, I’ve probably designed a training plan that helped someone achieve it.
Here are some examples because I want you to understand that I’ve nearly seen it all:
I hope this blog helps guide you to embrace the mindset you need to NOT fall into the cesspool of bad training plans.
Here is what you need to do:
Step One: Set goals before you customize your plan
If you want to achieve your goals, your training should be specific to you.
Before you start designing a training plan, set goals.
Why is this important?
There are many reasons, but one crucial one is this: setting goals provide a starting and ending point.
After setting a goal, your mind starts training.
Your mind helps you succeed as soon as you set a goal.
Here is how it works:
- First, your goal becomes a part of your brain.
- Second, your brain begins to manifest your intention physically.
- Third, your brain works vigorously on its mission to fulfill the perceived image created by merely setting a goal.
Whether you set a long-term goal, or a short-term goal, your brain senses that you already achieved it. As a result, your body and mind strive towards achieving the goal.
So you probably want to know: how do you do that?
A great training plan maps out the best way to get there.
Like in any industry, the most successful people have programs customized for their individual goals.
Discover the golden ratio for your training plan.
The Fibonacci sequence is a series of numbers where the current number is a result of adding the two numbers before it.
It’s a pattern that starts with 0. And it progresses like this:
0, 1, 1, 2, 3, 5, 8, 13, 21, 34, 55, 89, 144
Some people refer to the Fibonacci sequence as an algorithm, formula, or The Golden Ratio.
Over the years, it’s been used in nature, music, math, architecture, and other places too.
The Fibonacci sequence is NOT something to literally follow.
Instead, the point I’m making is this:
Be specific with your numbers.
If you design a plan for running a Boston Marathon qualifying time (or any other goal), consider this:
- Past performances
- Your current fitness level
- The type of goals you set for yourself
And as a result of your numbers, you can find your pattern or Golden Ratio.
Step Two: Know your numbers
The question is: are you aware of your numbers to find yours? If not, our training tracker will help.
Without numbers, it’s impossible to maximize your training plan.
With our training tracker, you can calculate your caloric needs, Vo2 max, BMI, and more. It’s free.
Your workout intensity, duration, and recovery should create a pattern that works best for you.
Ultimately, the search for and pinpointing the best sequence for you is the art of training.
As you schedule your workouts, think big picture.
Step Three: Be humble enough to get help with your training
Is it possible to crush your biggest goals if you’re self-coached?
Yes, but it’s unlikely. The reason: we are biased towards things that involve our own work.
Our brains release chemicals that make it challenging to be completely objective about ourselves.
Like with the Fibonacci Sequence, the progression of a great plan is mainly linear.
It’s important to note that this concept is looking at improvement as the amount of increase.
Not looking at each workout as a specific outcome.
Progress the sequence of your schedule for the long-term.
Step Four: Be specific
Next, let’s look at the Specificity Principle, or The Law of Specificity, and how it relates to designing a training plan.
With fitness, the specificity principle states that adaptation only occurs when there’s effort.
This effort causes your body or physical fitness to change based on the specific types of exercises, workouts scheduled in your training plan.
Unlike the Fibonacci sequence, the principle of specificity is looking at the outcome of each individual workout.
Whether you’re a runner, bodybuilder, trying to lose weight, shred body fat, or just improve your healthy lifestyle habits, the Specific Principle is crucial.
Ideally, you want to find a balance between short-term and long-term progress.
Training Plans For Runners
For a runner, you want to work the biological systems needed for a particular race distance.
Your plan should focus on exercises and workouts that target your primary running goal:
- Full Marathon Training
- Half Marathon Training
- 10K & 5K Training
Marathon training prioritizes aerobic energy system development while a sprinter focuses on anaerobic development.
One way to illustrate my point is to look at a cross country practice. And compare it to a track team at practice.
- Cross country runners are moving most of the time.
- Track runners are working at higher intensities with more recovery in between reps and sets.
Training Plans For Athletes
With strength and conditioning training, weightlifting, or any type of health and fitness goal, it’s also important to prioritize your needs.
Instead of trying to master everything, prioritize the importance of your #1 goal.
Basketball players should be training mostly in the anaerobic energy system and focusing on jumping, first-step quickness, lateral movements, change of direction, agility, acceleration, deceleration, and more basketball-specific needs.
Training plans for volleyball are very similar to basketball.
The bottom line is this:
There’s no training plan for everyone. But if there’s one thing that all training plans should have in common it’s this: Customize it.
Need help achieving your big goals? Check out some of our services here.
Scott Fishman is the founder of AllWorldU. He’s coached hundreds of athletes on 6 continents. Some of his clients include coaches, trainers, physical therapists, doctors, and elite athletes.