“I typically run people on a 12-week cycle, and at that 12-week mark we’ll start adding in progressions that will allow them to break that plateau,” Ayotte says. “It might be that we did dumbbell squats for the first 12 weeks, so for the next 12 weeks we’re introducing barbells. Once you’re competent with a certain movement pattern it’s all about incorporating new things.”
Training blocks destroy mental blocks
The inconvenient truth about progress, whether you’re lifting weights in the gym or running around the track, is that you have to train uncomfortably hard to see meaningful results. “Most people don’t push themselves enough to make a change,” says Ayotte. “To get to that next level, you have to turn on those muscles and apply a little extra pressure. You can’t be spontaneous.”
For example, we now know that to maximize muscle growth, you have to train until failure, or at least very close to it. Likewise, if you’re not pushing yourself against the clock, you can’t expect to shave a few seconds off your running time. But if you can dig deeper on a consistent basis, the benefits are sure to pay off. According to Ayotte, two months is enough time for experienced lifters and runners to expect to see “significant” muscle and speed increases, respectively.
Training blocks not only change the stimulus on your body, allowing you to continue to unlock further progress; They can serve as a mental reset, so you can move forward with renewed motivation and patience. “This is probably the most important factor for seeing long-term benefits,” Parker says. “It makes for a more interesting year. And it allows you to feel like you’re making progress all the time.”
Zoom out—and lock
Depending on the metrics you’re tracking, progress doesn’t always take months or weeks. For example, “If your speed has improved, and you’re focused on recovery, you should probably see a five to 10-second drop in your easy running speed per week,” Ayotte says. But that doesn’t mean you should check progress on a weekly basis.
First, not all of your goals will progress at the same rate and some will naturally require more time than others. For example, it usually takes longer to see new muscle in the mirror than adding heavy plates to the bar. “In general, you’ll find that strength comes first,” says Ayotte. “Similarly, in racing, we always say that endurance training builds the engine, and speed comes after that.”
Viewing your training on a comprehensive timeline will give you a true idea of your progress. It also reflects the fact that progress is not always linear. “In the long run, it would be very, very impossible for anyone to completely eliminate the risk of injury,” Parker says. In fact, you may even want to schedule planned “shocks” into your training. “My recommendation would always be to take a deload week every three to five weeks, where you’re reducing your mileage and intensity massively, to help your body recover,” he says. “This can also be an opportunity for you to check in and see how your body is feeling.”
