Ok I think the schedule already speaks for itself, but here’s my explanation. In the first line you see the week days. Since I plan my workouts from Saturday-Saturday I started this day. Then you see the description of my workout. Then you see the colors, this is the most important part. These colors show how I felt in weakness, tiredness and muscle soreness.
Green: feeling good, could workout the next day
Orange: feeling ok, but slightly tired and sore
Red: highly sore muscles, feeling tired, muscle weakness
These colors make visual if you’re still on the right track. When you end up in red, you should definitely take a rest day! Besides that I created intensive weeks and low-intensive weeks. Week 1 and 3 are low-intensive, week 2 is high-intensive. By creating this structure, your body gets more time to recover in the low-intensive weeks, so you can give everything you got in the high-intensive week. This is especially very useful when you’re a competitive athlete. For example for me as a figure skater, it doesn’t work to plan my workouts by muscle group (like body builders do), because figure skating is all about co-ordination and big movement chains. Another way to regulate the intensity is to switch between aerobic (cardio/LISS) and anaerobic (strength/HIIT) training sessions.
In this low-high-low intensity schedule, my muscles still get time to recover from the workouts and the high intensity weeks help me to develop more strength. I tried this kind of schedule for about a month now and until now it really feels so good! When it takes you more discipline to take a rest day than to workout and you want to prevent that you get overtrained, then this schedule is the way to go! So get on your kicks, create a schedule and go! When you know you’re good but can always be better, right? ☺
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