The way I work programming is to start with an initial discussion about your current loading to include the number of sessions you currently complete each week, number of exercises per sessions etc so I can have a rough gauge of where to pitch my programming.
I then take my athletes through an initial 4-week program to establish what their loading tolerance is (without breaking you!) At this time, intensities are programmed to be fairly low to allow time for continued technical development in conjunction with the video analysis.
After the initial 4-week program, we review to see how well you cope and then I program the first 4-weeks of an 12-week cycle. At this stage, the intensities will increase gradually while the volumes from week to week will fluctuate to allow recovery time.
We review after 4-weeks before I provide the next 4 weeks. At the end of the 12 week cycle, you should improve your numbers and then we go again.
There are different levels to my programming in terms of volumes and intensities. As you develop, you may find you are tolerating the loading better so this may need to be reviewed. Good communication is key and I ask that you touch base a week before the end of the block with some feedback so I can modify the next block accordingly.
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