Random Training Sessions vs Planned Training Sessions

Most people that have read my work and/or that have worked directly with me, know that I typically like to have a pre-determined plan going into my training sessions (and for my client’s sessions).  Random training, where you just walk into the gym and “wing it,” has some definite drawbacks.  At least in my eyes.  Don’t get me wrong, there have been many trainees that have taken the wing it approach and gone onto have great physiques.  For most people however, I believe working off a pre-planned workout to fit your goals/needs gives you the best opportunity to reach your goals.

I write up programs into “training blocks” that usually last 4-weeks (written up prior to day 1 of starting the program).  The advantages here are…

• it allows you to track progress and gives you motivation to build on your numbers from week to week
• if you are newer to training it helps you more quickly determine what weight to use on weeks 2, 3, and 4
• it gives you enough time to stay with a movement and improve your form with that movement (if you randomly do a technically challenging movement, and do not perform that same movement again for a couple months, it will be very difficult to make progress with that movement)
• it helps to keep soreness down

Above are some of the main reasons that I like to work off a pre-written training plan.  And just so you know, I am a BIG fan of “cybernetic periodization,” (going “by feel”).  After all, if my program says 3 sets of 6 for chin-ups but I just feel UNREAL that day, I give myself the freedom to add a set or two.  So, I like to work off of a program, while giving myself (and again, my clients) the option to slightly modify where necessary/optimal.  If you want to get more of my thoughts on periodization, check out this older post  – Some Thoughts on Periodization.

For this post, I want to talk about the last bullet point that I made above; “it helps to keep soreness down.”  For anyone that works hard, some soreness is inevitable.  When you switch to a different exercise and/or a different rep scheme, soreness is quite often going to be there.  For example, if I haven’t done RDLs for awhile, my hammies are usually sore for 3-5 days.  When I repeat that exercise on week 2 of the program however, often times I am not sore at all.  Remember, soreness does NOT equal results.  Those that go out of their way to be sore (by always adding more sets and/or tourcher techniques, and random workouts are the norm), usually spend more time recovering, and less time working out.  Even if they workout frequently, performance can be greatly impaired.

 I finished my last training block about 4 weeks ago.  After that program I decided not to write up my next block because my wife is due to deliver babies (yes plural, as in twins!) any day now.  At the time where I usually would be putting the finishing touches on my upcoming program, I decided that I didn’t want to get a week into it only to have to stop and take a break for the babies.   I figured that I would wing it for a week or two, get situated to the babies while helping take care of my wife, and then get back to writing up my new programs every 4 weeks, like usual. Well, here we are about 4 weeks later, and those babies are still cooking – which is a good thing.  They are already behaving look a good boy and girl, or a good boy and boy, or a good girl and girl.  Who knows?  We decided not to find out the sexes, should be a FUN day in the delivery room!!! 

Where was I?  Oh yeah, my rare random training phase.  How do you think this has been going for me?  Pretty damn bad!  I am sore pretty much everyday of the week (not fun).  But that’s what often happens when you just walk into the gym, throw a workout together, and don’t allow your body time to adjust to the program from week to week.  My motivation to train isn’t as high as usual, and due the constant soreness, my performance is down.

If this sounds anything like you, I hope this motivates you to get on a plan (a “training block”) and stick with it for ~4 weeks before jumping onto the next program (hopefully one that builds on the previous training block).  My always sore glutes, pecs, hamstrings, and triceps are constant reminders that all this randomness is not the way to go.  I’m really looking forward to getting back to my pre-planned training programs!