Find a training plan that works for you

There is no single type of training plan that is right for everyone.  There are many different types of plans, and they all have pros and cons.  The challenge is finding the style that works best for you and gives you the results you are looking for.

Among the factors to consider when choosing a style of training plan are ability level, personality type, work schedule, family commitments, individual goals, available equipment, preference of group or individual training sessions, and training location.  

Let’s look at three different training methods to give you an idea of what may work best for you.

Day-by-day training or white board:  There is no structured plan with day-by-day training.  You work out when you feel like it, and you decide what type of activity you will be doing.  This style of training is the easiest for individuals with some type of exercise experience. Maybe you played a college sport or regularly participated in boot camp or a group exercise class.  Taking what you learned from those experiences, you can repeat them on your own. You can also use this method if you are trying to complete a running or cycling event, but the majority of your workouts should be that activity.  Using a white board to track weekly workout results is a good way to monitor progression or lack of it.

Pros: Fits any schedule, low stress, and good for those who don’t enjoy exercise

Cons: Hard to get results, increased risk of injury

Experience level: Moderate

Periodization: This is a structured training plan that builds up an individual’s work load over a 2-3-week period before allowing for an easy recovery week.  This type of training is more scientific, so working with an expert or doing enough research on your own is required. This type of training is normally used with goal-oriented individuals or race-specific athletes, runners or weight lifters.  There will be goals for each workout, so accountability and motivation must be high.

Pros: Will see results faster, decreased risk of injury or decline in performance

Cons: Must be accountable for each workout, workouts cannot be skipped, more time-consuming, and advanced knowledge required

Experience Level: Novice-advanced

Cross training: This can be seen as a cross between day-by-day training and periodization training.  There should be a structured plan, but it is not required. It normally involves many different types of activities, not just a single activity.  A white board or training log should be used, but what will be done each week is planned in advanced. This type of training can be easier if there are different types of group classes on the same day each week.  

An example would be Monday, group yoga class; Wednesday, pick-up basketball; Friday, group cycling ride; and Saturday, group run.  

There are many different activities that can help with the boredom of training.  Group classes can also help athletes with accountability. If other people expect you to be there each week, you will be more likely to show up.

Pros: Reduced risk of boredom or over-training as a result of multiple activities; total body exercises; group classes; does not require advanced knowledge

Cons: Limited results depending on goals and plan, multiple group classes can get expensive

Experience level: Novice-advanced

The overall goal to being physically healthy is to be active, so any type of exercise is better than none at all.  If you are having a hard time staying active, maybe it is the type of training you are doing.

Try these three training types and find the one that works the best for your life.