10 Ideas for Your Coaching Plan


Training plans help athletes set goals and achieve them. Creating training plans from scratch can be difficult and potentially dangerous if you don’t have the right background or athletic knowledge. Our fitness experts have put together their top workout plan tips so you can decide which workout plan is best for you.

What is a training plan?

A training plan is a useful companion and guide on your way to Get fitness results. Look for it Exercises to Build a Bigger Butt or shape your abs? Whatever your goal, your training plan should always be tailored to you and your expectations. When setting a goal, make sure it’s challenging but realistic. Having a goal that you think you can achieve will help you stay motivated.

Do you already have a fitness goal in mind? An exercise program is nothing more than a means to an end. It is based on your goal and depends on your current (physical) condition. Your 12 week training plan already has a clear picture of where you are going. It always presents you with new challenges. A good plan doesn’t just consist of a mix of exercises: it also contains useful tips on rest times and intensity.

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Tips for the practical training plan

There are a number of training principles that can help you achieve your goals. Increase the effectiveness of your training with the following tips:

  • The workout should push you – but not over the edge
    Every training session should push you to your limits without overdoing it. If the intensity of your exercises is too low, you will not see any results. But if the training stimulus is too high, it can even be harmful to your body. If you want to improve your performance, the training stimulus must be adapted to your (current) physical condition.
  • Think long term
    Progress doesn’t come overnight. It’s not just your muscles that have to get used to regular exercise. Other body systems have to adjust to the increased activity, which takes time. In short, change doesn’t happen overnight. Be patient!
  • Push yourself
    To be successful in your workouts, you need to keep challenging your body. This doesn’t always mean doing more reps. You can add more weight, do an extra set, or just be more focused and aware during your workout. The mind-muscle connection in itself can make a huge difference.
  • Listen to your body
    The more individual the plan, the better. Don’t overdo it and remember that nobody knows you better than yourself. Is yours Resting heart rate increase significantly in the morning after getting up? Do you have a loss of appetite and feel completely exhausted and unmotivated? Or does your heart rate hardly drop during training breaks? All of these could be signs that you are exercising too much and that it is time to exercise Rest day. So, be careful and don’t ignore the signs your body is giving you. A training plan is not set in stone. It can be modified and adapted to your condition. Don’t be frustrated if you have to take it easy every now and then. You can do even more next time.
  • Set realistic goals
    No goals, no success: Clear targets help you maintain your motivation and monitor your progress.
  • Mix it up together
    Sooner or later, if you do the same thing over and over, your performance will level off and you will stop improving. You can break up this monotony by constantly shuffling your workouts. Not only does this mean incorporating different exercises, but also varying the intensity and rest times between sets.
  • Stick to it
    One time doesn’t count: A training session does not bring any noticeable improvements. If you want to get the most out of your workout, you need to repeat the exercises over and over. Your body won’t adjust until you push it to and beyond its limits. This overload causes your body to adapt and help you reach the next level.
  • Get the most out of every exercise
    There’s a big difference between 50% and 100%. The more you dive into your workout, the more you get out of it.
  • Give your body time to recover
    Scheduling Recovery time in your exercise program ensures a perfect balance between exertion and recovery. Try to spread your workouts out over the week and plan your days off in advance. If the last training session was very intense and tiring, the next one should be more moderate or you should even consider taking the day off.
  • Training is just one piece of the puzzle
    Exercising isn’t the only thing you need to achieve your fitness goals. You also need a real one diet, as well as a mix of cooling exercises, baths, massages, a good water and electrolyte balance, Stretching and relaxation exercises and recovery phases. Until you have all the pieces put together, you will never see really great results.

How to schedule a meeting

Each training plan consists of a number of elements that are put in a systematic order. Imagine every training session is a piece of the puzzle: like a puzzle, all the elements have to fit together so that you can celebrate your success in the end. There are times when it is more difficult and sometimes you have to try something new. But when all is said and done, you have achieved your goal. Each training session should consist of the following three parts:

  • Warm up: The warm up helps you prepare yourself mentally and physically for the workout. It also reduces the risk of injury. Use simple exercises that you have done before and know well.
  • Main activity: The main activity is the actual training part of your training session. The aim is to increase or maintain your physical performance.
  • Cooling down: The cooling off initiates and accelerates the recovery process.

If this all sounds too complicated, try one of the training plans in adidas Running or Training. They help you set realistic goals and tailor your training to your schedule from start to finish.

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