Weekly update
01:03 Blanche's update
03:58 Esther's update

07:31 How to know if you're ready to plan your own training program
08:40 "A training program is intentional in nature. So you're not just working out."
What are the different training cycles?
09:12 Macro cycle focus: an overview of 6-12 months). Will help align fitness goals and workouts to fit that longer, more sustainable timeframe.
09:53 Meso cycle focus: mini months or training blocks of 4-6 weeks (think pregnancy and each trimester)
11:15 Micro cycle focus: a week-by-week change in training
13:00 As we look at the different training seasons, we break down different focuses and types of training such as strength, endurance, mobility, muscle gain/connection, speed and efficiency to find what fits for us and make sure every movement counts.
14:30 In any program it will usually take at least 3 months to see specific results
20:21 Common splits to help narrow down the focus on those micro cycles. Keep in mind to cover the basic movement patterns: squat, hinge, push, pull, carry
24:44 Questions to ask yourself or include in a training log for your week-to-week training
25:56 Repping the reps: 3-5 reps are designed for strength- or skill-focused rep scheme, 8-12 reps are designed for building muscle mass, 12-20 reps are designed for endurance
28:00 Focusing on RPE and RIR: how to do it and why it helps train body awareness
30:48 Make your season more holistic with a main focus but not solely with a singular exercise.

Related Episodes:
How to Build Sustainable Strength Gains
Workout 101: How to build a workout
Formula for progress