- ...Summary of how to ensure a successful training cycle
. Choose one of the six frameworks of program design given in Chapter , or
something similar of your own conception.. Select exercises that are suitable for you—Chapter .. Determine the set and rep scheme(s) you will be using (see the relevant
parts of Chapter and ) and the intensity format (or formats, as some
exercises may be trained more intensively than others) you will employ—see
relevant parts of Chapters and .. Determine a training frequency that is practical for you and which per-
mits adequate recovery relative to the decisions you made in points and
above. See especially Chapters –. While finding this training frequency,
through trial and error, you must be consistent with your volume and
effort in the gym, and in delivering excellent rest, sleep and dietary habits
out of the gym. All variables should be kept consistent other than training
frequency. And when experimenting with weight-training frequency you
need to consider the aerobic training in your program because that places a
demand on your recovery abilities. Excessive aerobic training can kill your
weight-training progress.. Adjust the individual components of the overall training program in the
light of Chapter .. Put the program into practice and, if necessary, fine-tune it further in the
light of the initial responses and reactions. Record your workouts and over-
all training cycle in a training journal.. Milk the training cycle dry—see Chapter —while looking out for signs
of impending overtraining. If necessary, modify the program to avoid over-
training (see Chapter ).. When the training cycle has ended, consult your journal, analyze the cycle,
and compare its results with those from earlier cycles. en review all con-
clusions accumulated from your most recent training cycles. While consid-
ering that wealth of data, repeat the training cycle design process.