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10 Tips for Your Training Plan


Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you don’t have the proper background or athletic knowledge. These top tips are from fitness experts so that you can choose the right training program for you.

What exactly is a "training plan?"

A training plan is a useful companion and guide on your journey to get fitness results. Are you looking for exercises to build a bigger butt or shape your abs? Your training plan must be specific to your goals and what you expect. Be realistic and challenging when setting goals. You will be more motivated if you believe you can reach it.

Are you setting a goal for your fitness? Your workout program is just a tool to help you reach your goals. The program is designed to help you reach your goals and takes into account your physical condition. You already have a 12-week plan that shows you where you want to go. You will be presented with new challenges every day. Good plans include more than just exercises. They also provide useful information about intensity and rest periods.

man stretching

Practical Training Plan tips

There are a number of training principles that can help you reach your goals. Increase the effectiveness of your training with the following tips:

  • The workout should push you – but not over the edge
    Every training session should push you to your limits, but without overdoing it. If the intensity of your exercises is too low, you won’t see any results. If the stimulus you are using is too intense, your body may be unable to respond. The training stimulus should be tailored to your physical conditions if you are looking to improve your performance.
  • Think long-term
    Progress doesn’t come overnight. Regular training is not only necessary for your muscles. It takes time for other body parts to adapt to increased exercise. In short, change doesn’t happen overnight. Be patient!
  • Push yourself
    To be successful in your training, you have to keep challenging your body. This doesn’t always mean doing more reps. You can add more weight, do an extra set or just simply be more focused and aware during your workout. You can see a difference between mind and muscle.
  • Listen to your body
    The more personalized the plan, the better. Don’t keep overdoing it, and remember that nobody knows you better than yourself. Does your resting heart rate increase significantly after you get up in the morning? Does your appetite disappear and you feel tired and unmotivated? Are you finding that your heart rate doesn't drop during breaks or between workouts? All of these can be signs that you are overtraining and that it is time for a rest day. So pay attention and don’t ignore the signs your body is giving you. It is possible to modify a training program as needed. The plan can be altered to meet your specific needs. Don’t get frustrated if once in a while you have to take it a little slower. The next time you’ll be able to achieve even more.
  • Set realistic goals
    No goals, no success: Clear goals help you keep up your motivation and enable you to monitor your progress.
  • Mix it up
    Sooner or later, doing the same thing over and over again will lead your performance to level off and you will cease to improve. Mixing up your routines can help break this cycle. This doesn’t just mean including different exercises, but varying the intensity and rest periods between sets.
  • Stick with it
    Once doesn’t count: One training session is not going to produce any noticeable improvements. You must continue to do the same exercises to maximize your training. Your body won’t start to adapt until you push it to and beyond its limits. You can help your body adapt to the overload and reach new heights.
  • Get the most out of each exercise
    There’s a big difference between giving 50% or 100%. Your workout will be more enjoyable if you put your all into it.
  • Give your body time to recover
    Scheduling recovery time into your training program ensures a perfect balance of effort and recovery. Plan your days off in advance and spread out your training sessions. The last session might have been very exhausting and tiresome. If this happens, you may want to adjust your training schedule or take the day off.
  • Training is just one piece of the puzzle
    Training isn’t the only thing you need to reach your fitness goals. You also need a proper diet, as well as a mix of cool-down exercises, baths, massages, a good water and electrolyte balance, stretching and relaxation exercises and recovery periods. You will not see significant results unless you have all of the components in place.

woman stretching

How to plan a session

Every training plan consists of a number of elements put into a systematic order. Each training session should be viewed as a piece in a puzzle. All the pieces must fit together so that you are able to celebrate your successes. Sometimes it's harder than others, so you might have to do something different. But when everything is said and done, you’ll have reached your goal. Each training session should include the following three parts:

  • Warm-up: Warming up helps you prepare mentally and physically for the workout. It also reduces injury risk. You can use simple, well-practiced exercises you've done in the past.
  • Main activity: The main activity is the actual workout part of your training session. You want to enhance or preserve your physical performance.
  • Cool-down: The cool-down initiates and speeds up the recovery process.

If that all sounds too complicated, try one of the training plans in adidas Running or Training. These experts will guide you through your training and help set realistic goals.

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