Longevity and General Fitness Programme

Training Regime Overview
This training regime is tailored to meet your goals and is designed to evolve with your changing needs and circumstances.

Follow this programme for 8-12 weeks.
Week 1 (considered Week 0) is a learning week, focusing on practising movements with lighter loads.
Week 2 (actual Week 1) is for identifying the correct load and progressions.
Weeks 5 and 10 are deload weeks, where you reduce intensity and weight to 70% to allow for recovery and adaptation.
Week 11 will be a testing week.
Important Notes:

Maintain high-quality movement at all times.
– Progressive Overloading: We will gradually increase the load and muscle stimulation to continuously improve your strength and fitness. Each working week, add 3-5% in weight or intensity. Ensure you track your progress.
– Follow recovery weeks to allow proper adaptation.
– Dynamic Programme: The programme will adjust based on your progress and individual requirements.
– Mindful Practice: As you progress, you’ll acquire more tools, but it’s essential to practise mindfully and intentionally.
– Alongside your overall goals, we’ll also focus on improving core stability and enhancing non-muscular soft tissues (tendons, ligaments, fascia).
– Support: If you have any questions or concerns, feel free to ask. I’m here to help you become stronger and achieve your athletic goals.

Enhancing Mind-Body Connection
We will use the Rating of Perceived Exertion (RPE) scale, which ranges from 1 (low) to 10 (high), to assess the intensity of your workouts based on your perception of effort. This method will help you become more attuned to your body’s signals and improve your ability to gauge exertion levels. During and at the end of each set or workout, try to remain aware of your effort and how you perceive it.

For cardiovascular training, we will use the gear system:
The 4 Gears Method
This method helps determine the intensity level of cardiovascular training. Unless you’re training for a specific goal, the focus is on raising your heart rate at different levels and targeting various energy systems.

Gear 1 – You can hold a full conversation. This session focuses on nasal breathing only, with slow-paced, longer-duration exercises.
Gear 2 – You can almost hold a conversation but need to pause for breaths between sentences. Nasal breathing becomes more difficult, so you’ll need to inhale through your nose and exhale through your mouth. These are medium-paced, distance-based sessions.
Gear 3 – You can’t hold a full conversation, but you can manage a few words. At Gears 3 and 4, breathing will mostly be through the mouth. The pace is fast, and the distance is shorter (e.g., 1-2 km sprints).
Gear 4 – You definitely can’t hold a conversation—perhaps just nodding 😉. Breathing is through both the nose and mouth. These are maximum-effort sessions, typically covering shorter distances.

Trust the Process
There will be times when workouts feel enjoyable and motivating, and other times when they don’t. During challenging moments, ask yourself: Who is the person I want to be? Choose to be the one who shows up, embraces discomfort, and ventures into new fitness realms. The key is persistence and consistency. Your future self is the hero you want to become. Approach your journey with self-compassion and curiosity.

Remember, I’m here to support you in becoming that hero, and I’m excited about the person and athlete you are now and are about to become. 😊