Overtraining Tip #2: Create a 12-13 Week Training Phase Each Quarter of the Year

One of the easiest ways to avoid overtraining is to create 12-13 week Training Phases.  These can be scheduled during the quarters of the year.  For example:

• Phase 1: January-March
• Phase 2:  April-June
• Phase 3:  July-September
• Phase 4:  October-December

Based off the quarters listed above each phase will last 13-weeks.  In this time period divide the 13-week phase into three 4-week Training Blocks or four 3-week blocks with each block having different training goals.  If a person has two or more years of lifting experience (World Renowned Strength Coach Charles Poliquin calls this Training Age) they would benefit more from the 3-week example as their body can adapt faster.  If person's training age is less than two years the 4-week example might be better because they take longer to adapt because their body is still learning.  Finally, the 13th week of the phase could be an Active Recovery Week.  This is a great time to take a week off of training so you can start the next phase more mentally and physically fresh.

Before beginning any exercise program, consult with your physician to ensure that you are in proper health.  This post is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.