How to Plan Your Year for Immaculate Results

The first step is to determine what your goal is for the next 12 weeks. I like to work in mesocycles to plan out your year into 4 sections. Now, while we all have multiple goals, we need one main goal, but rest assured that a lot of goals can also crossover and benefit you along the way. The main goals that I have listed to help you determine your year are listed below.

• Power

• Hypertrophy

• Max Strength

• Cardiovascular Fitness

• Strength Endurance

• General Preparation (building up weak links)

• Fat Loss.

I personally recommend that every female completes a foundational phase of training once a year.

Here are two examples of individuals with different goals.

AVATAR #1

She has excess weight that she would like to lose, but wants to try to build muscle at the same time.

*With a fat loss goal, it can vary massively depending on whether you have 10 pounds to lose or 50 pounds. But generally, up to 12 weeks is the longest you would want to be in a calorie deficit before taking a few weeks or months at maintenance when diet fatigue has set in. For those of you that have less than 20 pounds, you do not want to stay in a calorie deficit for the majority of the year. The goal should always be to get in and do it well and then get the heck out as soon as you can so that you can move onto building muscle and strength. 

• Goals: lose 15 pounds and build muscle.

• Training Year Outline:

  • January-February: Build a strong base through a foundational phase of training - Foundation Happens.

  • March-May: Begin the fat loss phase - Fat Loss Happens or Shred Happens.

  • June-July: Build muscle with short workouts for a busy summer - Results Happen.

  • August-December: Focus on building muscle and max strength - Power Happens (not included in membership), Strong Happens, Physique Happens, or Agility Happens.

AVATAR #2

She is at a healthy weight, but since going through menopause, she has noticed some muscle imbalances and “niggles” popping up.

• Goals: build stronger bones and muscles and improve cardiovascular health.

• Training Year Outline:

  • January-March: Build a strong base through a foundational phase of training - Foundation Happens.

  • April-September: Focus on max strength/hypertrophy - Power Happens (not included in Membership), Strong Happens, Physique Happens paired with Cardio Happens or HIIT/SIT Flex plan.

  • October-December: Focus on bone health - Agility Happens.