Enthusiast programs

Overview

These are training programs for folks who can commit to 6 hours or above for a week of training. That’s a total duration inclusive of cardio and mobility and so on.

This is immediately going to preclude a majority of folks.

Who will this suit?

  • Intermediates with lots of free time (e.g, college or uni folks who’ve already been training a while)
  • Advanced folks looking to maximise progress and/or break past a plateau

This will probably suit you if you’re looking to not only build muscle but also movement quality. It might be best described as ‘general training’ in the gym, with a bias towards hypertrophy.

If training is already an embedded part of your lifestyle, and you’re looking for quality results, this is probably for you.

As always, this may not be the best option if you are a high level athlete and training to get better at that specific sport – in that instance you will need something more customised and specific.

Training – in the gym

With this additional complexity, it also becomes more important to have a longer term plan, so an entire macrocycle will be discussed.

As advanced (or near advanced) trainees, a cookie cutter training blocks will be less effective.

Instead think of programs (or phases) as lego blocks to logically build on one another.

Some sample options below:

Balanced

Upper body specialisation

Lower body specialisation

Training – outside of gym

Let’s go in order of priority.

  1. Hitting approximately 10000 steps daily. This is one of the most researched topics in fitness and one of the least controversial. If you’re reading this page you’ll already know the benefits. It’s simple – get your steps in as your first priority.
  2. 3 minutes of mobility work daily. You read that right, the long term goal here is to make this a daily routine 365 days a here. This is probably best done as a morning routine, and can take anywhere from 2 minutes if you’re in a rush to 10 mins if you have the time to spare. Again, something is always better than nothing here.
  3. Intentional cardio. Aim for around 3 hours total of steady state cardio weekly. This can come from:
    • A physically demanding job
    • Sports
    • LISS cardio
  4. Stretching.