There are two types of people in the fitness world.
Well, there is actually a lot more however for the purpose of this post I’m saying there is two because the premise demands it to be so 😂
You have those who wish to train every day and those who don’t.
Both can utilise what I will share below.
You might have seen I’m on a bit of a thing with planned randomisation lately.
I know, it’s an impressive oxymoron.
As such we shall be call in on our friend the coin, once again utilising the wisdom of Harvey Dent and letting fate decide.
You will have two options for training:
Heads = Strength
Tails = Cardio
Heads = Push, Hinge, Loaded Carry
Tails = Pull Squat, Movement
Strength Session Rep/Set Structure:
Heads = 1-2-3-4-5, Up to 5 total set
Tails = 3-5min per lift (constant lifting), 2-3 sets
^ Progress can be down to you going on feel or mastery of the loads you’re using.
^^ Pick any lift your feel fits the movement pattern, I’d say to stick with that movement for 4-6 sessions in total.
Heads = Intervals
Tails = Steady State
Cardio Session Structure: Intervals
Heads = Burst Cardio: 20-30min total, HR Zones 70-95%*
Tails = 30on/90off x5-15 sets
*You work until you hit 95% of your max heart rate, then slow down and stop to recover, focus on on breathing and lowering your HR, once it’s back at 70% you sprint again, repeating this for the desired time.
Cardio Session Structure: Steady State
Heads = 45min, HR Zones 60-70% MHR
Tails = 30min HR 70-80% MHR
^ You can choose any method to get your CV needs met.
^^ This also means things like kettlebell swings, snatches etc.
There you have it, a simple and planned structure that is also random, ish 😂
Oh yea, for those who don’t want to train all that often you flip the coin to decide if your’e training that day or not.
Heads = Training
Tails = Not Training
Please be aware that they above is just something novel.
You may love this idea, or you might think it’s terrible, either way who you train is your own choice.