The Training Session
Anyone who is new to training would appreciate some sort of structure. What exactly is the structure of a workout?
From a general perspective, all training is cyclic. This is known as the principle of periodization. Periodization is the planning of a training programme into yearly, monthly, weekly, and daily cycles or periods.
This post is about the single training session. How are training sessions structured?
A session is typically structured as follows:
Warm-up: Cardiorespiratory Exercise
Movement Preparation: Dynamic Stretches
Main Workout: Resistance Exercise
Cool Down: Cardiorespiratory Exercise
Tissue Restoration: Static Stretches
In sum, a workout is basically a cycle from low intensity to high intensity and back again. Much like the structure of a good story.
Below is an example of a basic weight training session.
Warm-up:
Cardiorespiratory Machine 1: Rowing Machine
Duration: 10 minutes.
Intensity: 13 Borg Scale.
Movement Preparation:
Exercises:
Dynamic Stretch 1: Inchworms
Dynamic Stretch 2: Squats
Dynamic Stretch 3: Lunge Twists
Sets: 3
Reps: 10-12
Tempo: 2/1/2/1
Intensity: 13 Borg Scale
Rest: 10 sec
Main Workout:
Exercises:
Free Weight 1: Tricep Extensions
Free Weight 2: Flies
Free Weight 3 (Alternative Functional Modality): Kettlebell Squats
Resistance Machine 1: Shoulder Press
Resistance Machine 2: Chest Press
Resistance Machine 3: Squats
Bodyweight: Push-ups
Sets: 3
Reps: 10-12
Tempo: 2/1/2/1
Intensity: 10-15 kg to start.
Rest: 60-120 sec
Cool Down:
Cardiorespiratory Machine 2: Treadmill
Duration: 30-60 sec
Intensity: 13 Borg Scale
Tissue Restoration:
Exercise:
Maintenance Stretch: Standing Quad Stretch
Maintenance Stretch: Child’s Pose
Developmental Stretch: Standing Adductor (Side Lunge)