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The Cycles of Training
Fitness | September 11, 2018
As the title says, today’s topic is all about the cycles of training. It’s not talked about enough in the fitness community, and I thought I’d bring it to light.
It has to do with what many beginners think when starting out. Should I always be going balls-to-the-wall with my training? How long should I be “resting”? Do I need to be working out as intensely with every session? What about recovery? Is there a difference between training for weight loss and training for muscle gain?
These questions all have to do with the cycles I mentioned. But what are they exactly?
The cycles of training are essentially phases. They’re specifically done for a goal.
Take for instance my Summer Shred workout series. During the Summer Shred, which is done for at least 10 weeks, we work the entire body intensely using a variety of equipment and training styles. And it goes without saying that this series is geared for getting ready for summer. But once that phase or “cycle” is over, we transition to something new. In the ZGYM, that could be starting a new program. Maybe our goal is to focus on building strength in our upper body. In that case, we’d transition over towards something like the Upper Body & Abs Inferno series. Or, maybe we want to tone things down a notch or two; perhaps we need a break from high impact training. So the Low Impact Full Body series would be a great phase or “cycle” to enter. After that, we repeat the pattern again, assessing our current state and deciding the next period of training we want to begin.
Throughout the year, you may have a certain goal to work towards. Maybe it’s running a marathon, or fitting in to a nice dress or swimsuit. Perhaps you simply want to feel confident for a special event. Whatever it may be, there’s always something to work for. And during that time, your training is going to focus on reaching it.
Look at elite athletes- there are periods when their training goes above and beyond in order to prepare them for an event or season. But after that, they enter what is known as an “off-season” to help them recover. It also helps to keep them from burning out after the intense training season.
But for the rest of us, what do we do?
Find another goal.
Maybe school just started, or your work schedule has changed. Your goal may then come to focus on training for maximum results with the least amount of time.
However, what if something came out of left field, and you’ve found yourself injured? Once again, your training is going to change. You’re going to be focusing on recovering from the injury, as well as modifying your training around it.
That is the whole point of the cycles.
However, I should add that understanding and practicing the concept of training cycles comes after setting a basic foundation for your training. With me, it’s ZGYM weekly workout schedule- short, intense training 5 times a week and 2 recovery days. For someone else, that could be cross-training for a sport. Or pilates and yoga. Whatever it may be, the foundation is always there. Afterwards, you can tweak the intensity, duration, and variety. So establish the basics with your foundation that helps you to look, feel, and perform at your best. After that, you’ll be able to manipulate your “cycles” like the seasons.
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Private Member |
switzerland/, france
I train with cycles too, as in hormonal cycles. Basically I listen to my body: when I have energy I go all out, frequently and eat less. Then on the lutheal phase I am more into strength training and especially when on periods, I take a breakfast instead of BP coffee (basically I eat more).
Also seasons, kids’ school/vacation, workload, make me train differently. I just learned to let go of not being exactly the same days in days out.
Private Member |
I used to struggle with not doing high intensity on active rest days. I love the high intensity workouts but I’ve realized doing them everyday gets me nowhere. I’ve been much better now at working on strength & flexibility with stretch & tone or power yoga on rest days. Great article & reminder to listen to your body!
Private Member |
canada
This is my first time actually trying to follow through listening to my body. I ALWAYS follow the zgym weekly schedule (cause I luv it! And don’t want to get behind or miss out, it makes me feel strong and confident) but I have succumbed to an injury and it’s very painful and making me weak so I Am trying hard to give my muscles some recovery time to heal, and going to continue on for awhile with lighter mobility and movements I am able to do at least for a week or two and see if I heal up. But it’s absolutely killing me not to keep on the schedule!! I am making a list of w/o’s to catch up on. Yes, cycles 🙂 but I am still going to move daily. I hope I heal quickly and don’t fall too far behind. My hope is that the recovery time will help me gain strength back and come back strong.
Private Member |
Nice, I can definitely feel an improvement in strength and endurance after all those SS we just did…. those dean burpees never got easier, though!
Private Member |
ga, usa
I can agree with this. I left CrossFit for ZGYM and was gung-ho for the first 6 weeks, doing multiple workouts or extra rounds to get to a 30 minute minimum workout. Then I found my body charging back at me with intense cravings and binge eating (although my diet didn’t change throughout this time). I took that as a sign that I needed to back off a bit, give my body time to rest and listen to it because I was stressed physically (and mentally due to other factors). I’m on Day 5 of listening and responding and I feel great. No binges, proper physical rest and yet thanks to ZGYM, still getting in a daily dose of workouts (WITHOUT me adding more). Amazing how important it is to follow the cycles!
Private Member |
munich, deutschland, germany
as LAILA mentioned – training with the feminine cycles is also for me the best. listening to the body and not a routine. before i understood how this works, i used to be angry with myself about why i dont have that amount of energy everyday to follow along with Zuzka… well its because I am not Zuzka and I do not live where Zuzka lives, I do not eat as Zuz and I have definitely different schedule. So I was left with acceptance. Now I train consistently, but according to my current energy level and the amount of ambition. I tend to have long term goals – manage more pull ups. My long arms and heavy butt dont make it easier though. Yet, I keep moving forward. 🙂
Private Member |
kyiv, ukraine
That would be great to have more programs for various goals. I’m constantly looking though all workouts combining them into schedule I need for my goals. Weell, it is actually fan. But sometimes I do really want just take a schedule and work through it , instead of considering what is better to do today, oh,oh, may be I forgot somth ..etc.
So as you’ve mentioned recovering from injury or from w-t break (for some life reasons) , that would be amazing to have Recovery Program, sort of I’m Back Program. Also Program for whole body development, Endurance program, …
So basically what I ask for is you vision (as a professional in the field) how your w-ts can be combined (except the main flow we have) in programs in order to correspond particular goals.
And also that would be great to have the goal(s) of current flow (Weekly zgym) to be mentioned somewhere near title or may be in title, subtitle..
Please, consider this idea.