Mindfulness ✪

To be conscious or aware of something

What if your dream life isn't a destination, but series of moments over time?

Mentionable ✪

Refer to something briefly without going into detail. Important or noteworthy, memorable

To wrap up our series on programming and periodization, I want to note training frequency.

You really only need to train 2-4 times a week. However, the less you train (2-3x per week) the more imperative it is that you train intentionally, train hard, and really make that session count!

A closer look at my training frequency as an example:

I like to train at least 5x a week. Mostly because I don’t feel as great when I don’t workout and the consistency is key to keeping it a habit. Right now, I only lift 3-4 times a week. The other 2 days are more cardio and "pre-habilitation" focused to keep me resilient and injury resistant.

Furthermore, within my sessions I don't necessarily have every lift be of equal focus. For example, especially if I'm lifting 4x a week, in a session I may pick if I really want to focus on my pull ups and deadlifts that day. Then the rest of the exercises that day I may still push the intensity or be in "maintenance mode". Then it's important that the next session I switch my main focus to be their opposite like push ups and squats.

Hope this series was helpful for you! Sometimes knowing the why makes us better at execution. Remember, if you follow one of my programs on TrainHeroic you don't necessarily worry about programming/periodization for yourself!

Motivation ✪

Meant to inspire: being mentally stimulated to do or feel something

"What a blessing it is to be tired in the pursuit of a challenge of your own choosing" — Unknown