Peak Physical Performance
In our previous Peak Physical Performance blog, we looked at how biohacking techniques centred around mental toughness can help you achieve your Peak Physical Performance. Peak Physical Performance is when an individual reaches the maximum or near maximum capability of the human body, in terms of health and physical fitness. We started the series highlighting the significance of your mindset, and how you should use it to lay the ground work for promoting physical achievements and gym success. Now that you appreciate the importance of establishing a strong and positive mind-body connection, we’ll talk about another tool you should use to ensure you’re biohacking your Peak Physical Performance: training schedules.
In order to become as fit and as strong as you possibly can, training will take centre-stage in your journey towards peak human condition. It is crucial to challenge yourself and your body, in order to keep progressing on your fitness journey. This being said, training too much can inhibit you from progressing, as muscles need rest in order to repair themselves and get stronger. How long to rest for between strength workouts, or any other type of workout, depends on your specific routine. Creating a training routine can help you plan your days around your other commitments, as well as schedule in much-needed rest days. It also helps you optimize your training; if you’ve just done a session focusing on a particular muscle group, you can make sure that you don’t revisit it again until that group has had sufficient rest.
Psychologically, sticking to your training plan can act as a motivation boost. Finishing a session where you’ve hit 100% of your plan is much more fulfilling than walking away unsure if your unplanned session was a success. Also, creating training plans means that during your session your focus can be completely on executing the certain moves and sequences perfectly. Having a plan can almost feel like you have your very own personal trainer!
All of this means that you will need to find a training sweet spot, a schedule that allows you to challenge your body frequently, while getting in enough rest. Only you know what your workout sweet spot is, and this may change week to week, depending on how you’re feeling and what your schedule looks like.
How to design the optimal training schedule:
- Decide how many times you are aiming to train that week.
- Plan the exact day and time you want to train (excel spreadsheets are great for creating and organizing weekly plans!).
- Select which types of exercises you want to focus on for the week (e.g. a focus on strength training but with some cardio).
- Make a detailed list outlining the exercises and reps you plan to do within that specific type of workout and how long it should take (for instance, an hour of upper body weight lifting).
- Vary the intensity of your workouts. Two HIIT workouts should be followed by a less intense workout such as light to moderate intensity cardio or yoga. Varying your training schedule by placing low intensity exercise days in between high intensity days, allows you to continue training while giving your body a chance to recover.
“Variety is the spice of fitness,” says Adam Rosante, celebrity strength and nutrition coach. “One of the surest ways to hit a plateau is to do the same workout over and over. You should change up your strength routine every three to four weeks to keep seeing results.” Doing a variety of exercises works to ‘trick’ your body, which allows for greater results!
Alongside your training schedule, you should be fuelling your body with the correct and sufficient amount of nutrients. Sleep is also an important biohacking tool, which will help you get more out of your workouts. Check out GH FREAK 2.0 to help get the most out of your sleep.
Stay tuned for the next blog post in the biohacking the series!
We want you to reach your peak physical performance! This is why we’ve created the new and improved TEST FREAK 2.0, the most advanced test booster available. It increases natural testosterone production while reducing estrogen and cortisol, which works to support muscle growth, strength, recovery, libido and sexual performance.