How to Structure Your Training Plan
In last week’s article, we explored what programming is, why it is useful, and how the human body adapts to stress. We also discussed how the same exercise can lead to different results depending on how it is programmed.
Now that we understand that each physical quality requires time and training to develop, the big question is: how do you structure your training to work on all of them efficiently?Subscribed
The Main Qualities I Focus On
As an athlete, it is important for me to develop different aspects of performance. The most crucial ones are:
- Power
- Strength
- Strength endurance
- Joint health
I typically train overall endurance (cardio) in separate sessions.
The main challenge is that we do not have unlimited energy and cannot train indefinitely, so we must be strategic in our exercise selection and order. Some exercises demand more energy than others. For instance, think of the difference between box jumps and bicep curls—which one do you think requires more energy?
To optimize performance, we want to place the most demanding exercises at the beginning of the workout and the less demanding ones towards the end. This way, we are fresh for the exercises that require the most effort.Subscribed
How Do I Structure My Workouts?
Here’s the order I follow when designing a session:
1. Warm-Up
I start with light mobility work, moving through each joint to improve range of motion. Step by step, I increase the intensity to actively develop mobility and prepare for the session.
2. Speed & Power
Next, I focus on explosive exercises. These typically begin with plyometrics, then progress to more intense movements like high jumps or throwing exercises. The goal is to produce as much power as possible, which is why I do these while I’m still fresh.
- Reps & Sets: 3–5 sets of 3–8 reps, depending on the exercise and load
- Key principle: Stop when speed and power output start to decrease
3. Strength
After completing the speed and power work, I move on to strength training. At this point, I’m already warmed up, so I go straight into my main lift.
- Exercise selection: One major movement pattern (e.g., squat, deadlift, press)
- Intensity: >85% of my max
- Reps & Sets: 3–5 sets of 2–5 reps
4. Hypertrophy & Accessories
The final part of the session is dedicated to hypertrophy, accessory work, or corrective exercises. This phase involves lower intensity but higher volume to build muscle and address weaknesses.
- Reps & Sets: 2–3 sets of 8–15 (sometimes up to 20) reps, depending on the exerciseSubscribed
Summary
I structure my workouts like a pyramid, starting with the most demanding exercises and progressing to the least demanding:
- Mobility
- Speed & Power – 3–5 sets of 3–8 reps
- Strength – 3–5 sets of 2–5 reps
- Hypertrophy & Accessories – 2–3 sets of 8–15 (or 20) reps
Example – Leg Day
To make this more practical, here’s an example of a leg day structured using this approach:
- Mobility – Hip openers, ankle mobility drills
- Speed & Power – Box jumps: 5 sets of 5 reps
- Strength – Deadlifts: 4 sets of 3 reps
- Hypertrophy & Accessories – 3 sets of each:
- Split Squats – 10 reps per leg
- Calf Raises – 12–15 reps
- Copenhagen Plank – 30 seconds per side