The Coach plan is based on a 15 week cycle, that includes high volume weeks, low volume technique weeks, and a Hell Week. The Coach will constantly adapt the recommended weight to be lifted based on your recent training history. We suggest that you stick to the order of exercises within a workout, as all workouts and exercises are ordered in a particular sequence to optimize progress while minimizing fatigue and the risk of injury.
Navigate this page to learn about the following:
“Hell Week” means that the Coach instructs you to do 3 very large training sessions in one Coach week. This is a high volume week and it was designed to be tough and push you. Please organize your training days so that you have at least one day of rest between each Hell Week Coach session. One way to structure your week could be to perform the first session on Monday, then have a rest day, the second session on Wednesday, followed by a rest day, and the final session on Friday.
However, you should listen to your body and ensure you are not pushing yourself too hard during this week. After conquering Hell Week, the next week is a lower volume week. This will allow you to recover from the Hell Week, and prepare you to step up into the next training cycle.
Technique Weeks are designed to help you get the most out of your training experience. These weeks bring you closer to your goals by focusing on recovery and rejuvenation, and highlighting the importance of proper lifting technique.
Recovery is a vital part of training. Without sufficient recovery, overtraining can occur. Overtraining can be described as a state where an athlete’s training load is greater than their recovery capacity. This is expressed as a plateau or decrease in performance. The reduction in training load during the technique week is designed to assist your recovery, and reduce the likelihood of you experiencing overtraining. Overtraining does not only result in performance problems, it can be accompanied by illness, injury, and a lack of motivation to train.
Proper lifting technique is essential for minimizing the risk of injury and may also allow you to safely lift more weight. Consistency plays an important role in achieving training goals. Injury can cause a major disruption to training, and make it much harder for you to train consistently and achieve your goals.