Training in cycles
Below is a general outline on how I train throughout the year. I find this outline to be extremely useful for keeping my energy up for teaching and life. I like to build in one recovery week per quarter where I mainly stretch and take it easy with working out. Training, nutrition and sleep are proven to help prevent getting sick. I prioritize training (especially in these cycles) in order to try to prevent getting sick and keeping energy levels high.
Quarter 1
January - March
Prioritize adding muscle
Weights 4 times a week (1 -2 time heavy)
2-3 times a week aerobic
Trained mostly for hypertrophy
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Prioritize sleep since there is less sunlight. Helps with muscle growth and recovery
*Recovery week is spring break*
Quarter 2
April - June
Work on getting lean
3 days a week of lifting (1 day heavy)
High reps lifting
3-4 days of aerobics
More outside walking
Focus on fat loss
*Recovery week is the first week of June*
Quarter 3
July - September
Focus on speed and balance
Lift 3 times a week (high reps - less heavy)
Lots of bands in training and yoga
Focus on raising heartbeat with aerobics
Lots of knees over toes workouts
(I usually play less hockey in these months and do lots of training for power and speed with my legs)
*Recovery week is the last week of August*
Quarter 4
October - December
Focus on cardiovascular training
Some two times a day workouts (helps to offset Holiday eating)
Lift 3 times a week (1 time heavy)
Different types of aerobic exercises
Endurance type training (VOD max)
*Recovery week is around Christmas week*