Building a training program part 3

        In part one of this series, we discussed the importance of a needs analysis in building a training program. In part two, we discussed exercise selection. Now, we will look at training frequency. Training frequency alludes to the number of times you train per week. Offhand look at your foundation of training, are you a beginner, intermediate or experienced in training. For full disclosure beginners have six months or less of training, intermediate is generally considered six to twelve months of training and advanced have been training for a year plus. This correlates to the number of times that is recommended to train. Beginners train 2-3 times a week, intermediate is 3-4 times a week and advanced is 4-7 times a week. These are general by the book recommendations. More often than not if you're training two to three times per week then total body training would be best while more advanced can incorporate more split training. This can be your "bro" split of chest, back, shoulders, legs, abs or back and biceps then chest and triceps then legs and shoulders. The only limit to splits is your imagination. Time of year factors into your decision making. Let's say you're playing a sport that is conducted in the winter. The summertime would be your off-season meaning increased training sessions the fall would be your "Pre-season" with slightly less training then during your "in-season" would entail one to three sessions during the week then the springtime would constitute your "post-season." which entails rest, recovery and rehabbing injuries. One aspect that is overlooked is deep diving the intensity of the workouts and building rest periods off those days. If Monday is an intense day, then Tuesday would be a lighter day to prevent CNS fatigue.