Why do I work on a rotating 4 week structure?

We know you cant out-train a bad diet, just like you cant expect to do the same repetitive movement without training into injury. Iam a strong believer that for weight lose, injury prevention & functional strength gain, variety is key!

Potentially the 3 main beneficial factors to lifting weights:

1. bone density

2. muscle retention

3. mental health

Regardless of the training regime, it can be agreed that weights being included in almost all training programs is essential.

But for those who have been lifitng for a while, we know the importance of understanding the complications of repetitive movement.

Weight lifting techniques are perfected by repetition, building on base foundations to find the best technique for the length of levers, postural effects or muscle imbalances for every individual.

This is why I came up with a training structure that entertains the results of weight lifting & the conditioning of boxing.

Split into 4 weeks, week 1 Boxing, week 2 resistance training, week 3 Boxfit, week 4 Hybrid training.

2 weeks focus on Boxing & Boxfit, one focusing more on the technique of combinations, foot work, head movement & core activation, the other on pure conditioning, fitness, proper HIIT training.

The other 2 weeks split into 2 resistance schedules, one focused on primary strength & conditioning, static & compound movements.

The other week on more Functionally based weighted exercises, freestyle, balance exercises, continually changing the bodies plane of movement to make better use of our functional strength.

Yes it may be a longer time commitment to see overall improvements of these movements whilst continually changing programs week in week out but ultimately we want to sustain our bodies for as long as we can.

I believe with this rotating cycle of training we can continually progress with strength, weight lose, conditioning & psychological relief, with less chance of over training or training into injuries.