SAMPLE ANNUAL PLAN
GOAL: BODY FAT REDUCTION
A BIRD'S EYE VIEW OF AN ENTIRE YEAR'S TRAINING REGIMEN.
While our fitness programs will provide guidance on enhancing overall health while focusing on movement quality, joint and core stabilization, muscular strength, injury avoidance, aesthetics, and body composition, the most significant changes in body composition and muscle development will happen with proper nutrition. Diet / nutrition accounts for at least 70 percent of the health-and-fat loss equation. Movement and regular exercise are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes. (In other words, you cannot "out-exercise" a poor diet).
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PERIODIZATION FUNDAMENTALS​
Fitness programming is based on the concept of periodization. Periodization (or planned fitness training) is a systematic approach to program design that exploits the general adaptation syndrome and the principle of specificity (also known as the specific adaptations to imposed demands - or SAID - principle) to vary the amount and type of stress placed on the body to produce adaptation and prevent injury. Periodization varies the focus of a training program at regularly planned periods of time to encourage optimal adaptation. Periodization inolves two primary objectives:​
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Dividing the training program into distinct periods (or phases) of training: annual training plan (marocycle), monthly training plan (mesoscycle), and weekly or daily training plan (microcycle).
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Training different forms of strength in each period (or phase) to control training volume and to prevent injury.​
ANNUAL PLAN (MACROCYCLE)​
An annual training plan, or macrocycle, shows how the training program will progress for the long term, from month to month, to meet the desired goal. Macrocycles provide a bird's-eye view of the entire year's training regimen. This gives the client a clear representation of how we plan to get the client to their goal. Sample Annual Plan
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MONTHLY PLAN (MESOCYCLE)​
A month training plan, or mesocycle divides a training plan into specified monthly cycles. The monthly plan details the specific days of each workout and the style of training used. This enables clients to see their training schedule on a smaller scale, and it provides more detail than the annual plan (macrocycle). Sample Monthly Plan
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WEEKLY PLAN (MICROCYCLE)​
A weekly plan, or microcycle, details the specific workouts for the week. Many clients appreciate this plan the most, but without first developing the annual or monthly training plans, weekly plans can lack purpose, focus, and direction.
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DAILY PRACTICES / BEHAVIORS
No matter what your Outcome Goals are (what you want to accomplish), think about it in terms of:
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What skills you need to learn, maintain, or improve to move towards that goal,
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What practices will build that skill, and
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What kind of small, repeated actions / behaviors support the practice(s).
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SAMPLE ANNUAL PLAN
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GOAL: BODY FAT REDUCTION
The goal of reducting body fat requires clients to expend more calories than they consume. The best way to increase the calories burned is to move more through structured exercise and daily physical activity. Resistance training provides an extremely potent stmulus to burn calories by maintaining, or even iincreasing, lean muscle tissue. More activity and greater amounts of lean body mass result in more calories expended during exercise and throughout the day. Resistance training also provides the added benefit of increased muscle strength.
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The following program is a general representation of our the NASM OPT model can be used fo rclients with the goal of body fat reduction.
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STABILIZATION (Month 1)
Month 1 - Phase 1 | Stabilization Endurance Training
This plan typically demonstrates a 3-day per week workout plan. Cardio training should be performed each week to ensure the cardiorespiratory system is efficeint and to promote optimal tissue recovery and can be done on the workout days (or any day during the week, depending on the client’s schedule).
Primary Adaptations:
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Mobility and flexibitity
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Core and joint stabilization
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Postural alignment and control
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Muscular and aerobic endurance
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​STRENGTH (Months 2-3)
Month 2 - Phase 2 | Strength Endurance Training
This plan typically demonstrates a 3-day per week workout plan. Cardio training should be performed each week to ensure the cardiorespiratory system is efficeint and to promote optimal tissue recovery and can be done on the workout days (or any day during the week, depending on the client’s schedule).
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Primary Adaptations:
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Core strength and joint stabilization
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Muscular endurance and prime mover strength
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Month 3 - Phase 3 | Muscular Development Training
This plan typically demonstrates a 3-day per week workout plan. Cardio training should be performed each week to ensure the cardiorespiratory system is efficeint and to promote optimal tissue recovery and can be done on the workout days (or any day during the week, depending on the client’s schedule).
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Primary Adaptations:
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Core strength
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Muscular strength and hypertrophy
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STABILIZATION (Month 4)
Month 4 - Phase 1 | Stabilization Endurance Training
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​STRENGTH (Months 5-6)
Month 5 - Phase 2 | Strength Endurance Training
Month 6 - Phase 3 | Muscular Development Training
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STABILIZATION + STRENGTH ENDURANCE + MUSCULAR DEVELOPMENT (Months 7-12)
From months 7-12 the client with perform undulating periodization in which all three phases are performed concurrently each month to minimize boredom and continually improve on all three adatations (stabilization, strength endurance, and muscular hypertrophy) at the same time.
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Month 7 - Undulating Periodization (Block A)
Month 8 - Undulating Periodization (Block B)
Month 9 - Undulating Periodization (Block C)
Month 10 - Undulating Periodization (Block A)
Month 11 - Undulating Periodization (Block B)
Month 12 - Undulating Periodization (Block C)​​​
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