2026 Training log WEEK 3+4+5+6 of 52 RECAP
Sorry that this is DELAYED. Big time. Life got the best of me, as did work.
Next week I am going to start again with a clear week over week journal of workouts. For now, we are going to use this recap to talk about a couple themes and a few ideas you can apply to your own training for better results.
One thing that is lost in social media is importance of actual programming. How workouts not only make sense day by day but also week over week and eventually month over month. Your workouts need to make sense in aggregate. There is a cycle to everything; whether short term, medium term, or long term and most of the presentations on social media miss this. You see a move or two that is focused on gaming the algorithm. Sure, this can be helpful and inspiring but you might not fully understand the nuances of how to make your own workouts + seeing how rest, lower intensity workouts, and strategic doses of higher intensity work create better outcomes.
The “terminology” for this is using microcycles (day over day or week over week training changes), mesocycles (week over week or month over month phases), and macrocycles which is the period of time needed to get to your goal overall. Once you have a clear goal or desired outcome, you can then work backward to create specific cycles (meso or micro) to use your time better. It’s like a Russian Nesting Doll. A clear example of this that’s most relevant right now is how you’re supposed to train for a marathon.
If I want to train for a marathon, I typically want 16-20 weeks. That is the macrocycle. I then break it down into specific mesocycles that might need different allotments of time to hit desired goal. Say I have a 4 week mesocycle where I want to focus on general prep phase before getting into more running. This might be a mix of basic cardio work and also strength training. I then create the needed workouts within this phase, whether day by day or week by week to create that desired adaptation.
While it doesn’t have to be an exact science, once you break working out into phases, you can then know when it might be prudent to transition to the next thing and also not get bored. After 4 weeks I can then go into a speed phase, and then an endurance phase for the marathon, and then a taper phase. Then I show up to the marathon, ready to go.
But you can use this for ANYTHING. A bigger butt. A stronger core. Losing weight. Gaining muscle. Whatever.
The overall concept here is called periodization. There’s a bunch of different strategies here for it. Concurrent periodization, undulating, block and more but it really just comes down applying different periods of time and activities to create best results.
We won’t get lost in the weeds, but the things to take away for you to apply to your fitness are this:
How can I look at my workouts in the short, medium, and long term to try and create changes for best results that lead to actual SUSTAINABLE well-being. This is why a hard workout is not the sign of a “good” workout. A “good” workout is one that makes sense in the context of the whole to get to your desired goal. Sometimes the best workout that day is none at all, or an easy one. Other days you need a hard one to kick your ass. But start to take a “bigger” picture vision for how you think of your workouts.
You can use this to create structure to your class workouts / try new things. If you know you need to work on your flexibility a bit, don’t be scared to go and try Pilates and yoga for a few weeks to improve it. If strength training is something you overlook, add in a mesocycle that is focused on that then go back to doing what you normally do. You don’t have to do EVERYTHING. But if you build in strategic doses of different activities that you usually overlook, it’ll probably make you better at the things you actually enjoy
REST IS PART OF THE CYCLE. A few weeks ago I ran a half marathon in Miami. Leading up to it, I had a short meosocycle that was actually quite intense. I used speed workouts to get me in shape faster and did that 3x a week. I then did the half-marathon. Then did basically nothing after for the next two weeks besides v light workouts and stretching. BECAUSE I KNEW REST WERE THE “WORKOUTS” THAT I NEEDED FOR MY BODY TO ADAPT to the intensity I had previously applied. This is another concept, called “supercompensation” that we will discuss in the future, but the key point is that strategic cycles of rest can actually help you get in better shape if used appropriately even if you are in short term doing less work.
Now, you don’t always have to be this “exacting” with your workouts. A lot of the times just stay active and have a mix of different activities with varying intensity levels. But here and there if you’re very diligent with your workouts and have an actual program, you can then be a lot more chill and not stress while staying in shape.
Random Final Thoughts:
From a general fitness/health lens I was on the road a lot past few weeks. When I’m on the road I use a couple things that help me quite a lot and I think can help you too. They are below.
The “10-10-10” structure. In a hotel gym I do 10 minutes of cardio, 10 minutes of stretching + abs, 10 minutes of strength training. Then I’m out. Don’t overthink and just move.
Find classes to go that I usually won’t do on my own. When you’re on the road you can also get new student deals too, reducing the price of these classes. Life is expensive! Save where you can <3
Give yourself grace. If you can’t workout as much as you would like, don’t think there isn’t any value in a simple stretch or going for a walk. Just try to keep the habit in place while focusing on another area (like sleep) that will still improve your well-being overall.
Anyway back next week with actual workouts you can then apply all this too. Until then just move baby!
JH