30 Seconds Summary
Implementing Flexible Training Templates: Why and How

  • Flexible training templates allow adjustments based on daily readiness, helping avoid poor performance due to low energy or recovery.
  • Studies show flexible templates can enhance strength gains and training adherence compared to fixed templates.
  • Implementation varies: from choosing daily session types within a week to selecting based on longer training cycles, allowing adaptation to personal energy levels.
  • Assessing readiness to train is crucial and can be done using Likert scales or the Perceived Recovery Status (PRS) scale, though their accuracy in predicting performance is debated.
  • During training, using warm-up sets to assess readiness and adjust the session type accordingly—such as switching to a lighter session if warm-up feels too strenuous—could be more reliable than pre-training assessments.
  • The article discusses varying degrees of flexibility in training templates, from strict weekly schedules to unlimited choice, highlighting the trade-offs in adaptability and potential risks of too much flexibility.
  • Ultimately, flexible training is part of broader autoregulation strategies within periodized programs, designed to optimize performance by tailoring workload based on real-time readiness.
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