My Weekly Routine/Training Plan (In Detail)

A lot of people have been asking me what I do on weekly basis to stay in shape & more importantly make my training specific to my goals. Now I will say, this is not fitness advice, this blog post is a blueprint of the training plan I use to aid me in the sports I take part in. You're more than welcome to use this blueprint for own benefit. Just remember to tailor this layout to your specific goals for optimal perfomance.

Monday - Weight Training 

Monday comprises of two weight training sessions, both sessions are 30 minutes each. I structure these sessions by doing six exercises per session, each only one doing 1 set to failure. The first session includes strength work where I select a heavy weight to really focus on developing power & strength. The traditional compound movements like bench press, squat, pullups etc. recruiting all the relevant muscles to work together.

The second session is more focused on isolation movements, which is what I would call fuctional weight training. I tend incorporate single leg movements which strengthen my joints & tendons. Exercises like Bulgarian split squats, face pulls, single leg RDL's are at the pin point of this session. Total worktime is any where between 1hr to 1hr 15 mins. 

Tuesday - Cardio (Anaerobic)

Tuesday, quite possibly the worst day of week for me. If you have ever taken cardio seriously you'll know why that is. This session involves Hill sprints, Shuttle runs, timed intervals using different pieces of equipment. Why this is so tough is because these intervals are max efforts which push my heart rate through the roof. The purpose of these sessions is too increase my VO2 Max & recovery times. By doing this once a week it assists my body to work as hard possible when oxygen isn't present. Total worktime is anywhere between 1hr to 1hr 30 mins. 

Wednesday - Plyometrics & Mobility Training

Wednesday is focused on plyometrics which is the complemented by mobility training. I train plyos first because some of movements can be quite taxing on the body also plyometrics is one of the few areas where you want to keep the reps low and focus super high quality reps. The purpose of this to increase my overall speed, ankle stiffness, tendon strength & injury prevention. Probably my most favourite day of the week in all honesty. 

This is followed up by a second session where is focus on the mobility of my joints & muscles. The first two days are great but there usesless if you have little or no mobility. In last year my mobility has seen huge improvements. My mobility training is designed to give my body a greater range of motion which allows me to pull off more advanced movement. Never felt bad after stretching and loosening up. Total worktime is 1 hr for each session.

Thursday - Cardio (Aerobic)

There is a common misconception in the fitness industry that all cardio is difficult. Hence why when you walk into a gym, most people are in the weights section & the minority are on the treadmills. The purpose of this session is to increase my aerobic capacity & mitochondrial density.

Friday - Core training & Explosiveness

On Friday's, I kind of allow my legs to back to take a backseat. The session is broken into 30 mins on core training and 30 mins training explosive movements. I typically play football on saturdays & sundays so this me preparing for the weekend making sure that I don't have muscle soreness. I train anti rotation movements and core stabilising exercises so that when I come into contact with opponent they have tough battle. Total worktime is 1 hour Below is some of the exercises that I use:

Saturday - Long Run (5km, 7km or 10km)

Saturday's are my day for outdoor running, I typically target heart zone 2. Each week I alternate how far i'll run. These runs are done a conversational pace meaning that i'm able to have a conversation whilst running. Due to being in season with football currently i've limited outdoor running to 1 day per week. If running is done incorrectly it becomes very easy to pick minor injuries which is the last thing i need.

Sunday - Mixed Cardio (Aerobic)

I call this a free roam workout because it doesn't neccessarily have a specific goal. I'm just doing it to stay fit & healthy. Here's an example of a workout which goes like this:

P.S. Since I've been training like this, I no longer have DOMS(Delayed onset muscle soreness) which allows me to train with no pain from the previous day. By implementing these strategies and staying committed to your fitness journey, you can maintain your motivation and achieve the results you desire.