1. Hi Joel, nice articel. I’m working with general population and most of the people can’t afford more than 2 times a week. You are telling us 4-5 times a week. Maybe our culture in Hungary is differnt, but this is almost impossible.

    I know it is preferred to be in the gym more than 2 time, otherwise result will come very slow.

    Do you hava any good solution for this?



    1. I am not saying someone must be doing personal training 4-5 times per week, only that they need to be doing some kind of training, or at least being as active as possible. If people are doing 2 days per week of personal training, then they still need to perform some other kind of workout, or some some level of activity, during the rest of the week. Most people in the US will do personal training, or group training, as well as train on their own people as well.

      1. Your comment is awaiting moderation.

        Hey Joel,

        Great article. You’ve mentioned HRV being a great tool for monitoring client’s stress levels, however in the HRV book it mentions you need to take measurements everyday in order to get optimal feedback. But how is this possible if you’re training your client 2-3 times a week?



        1. The clients need to have their own HRV systems and record measurements everyday. BioForce isn’t designed for one system to work with multiple people precisely for that reason, it needs to be measured more often than 2-3 times per week.

  2. Great article, as always. But both this and several other programming articles make me curious how you apply this to actual sport like Brazilian Jiu Jitsu.

    For example, I’m 46, train BJJ roughly four times a week. Sometimes five, sometimes three, but average is four, plus one day in the weight room and two rest days. On BJJ days, my heart rate is determined primarily by who my sparring partner is. If I’m training with a white belt, I can stay in my cardiac output zone, but if I’m training with my 280 pound friend, I’m in the V02 zone whether I want to be or not.

    If I go to open mat, it’s 2 hours of rolling and I know to consider that a “development day.” But I have no idea how to classify a regular 1.5 hour class of warmup, technique and rolling, and without knowing how to classify that I don’t know how to assign my other days. Should I put my weights on the same day as BJJ and keep three rest or active recovery days? Or should I treat most BJJ days as cardiac output days? Thanks!!

    1. How to classify what you do just depends on how hard you’re going and how you feel afterwards. A regular 1.5 hour class of warm-up, technique and rolling could be different levels depending on your heart rate and intensity. If it were me, I’d try to have 2 days of higher intensity BJJ, 2 days of lower intensity BJJ and then a couple of strength training sessions mixed in. Ideally, they’d probably be on separate days, but you could combine one of them with one of the BJJ session days as well.

  3. Great article, and these concepts are easy to apply to people who are training for training sake (i.e they just want to get into better shape or look better, so their training is in a gym) but what about people who are deriving their cardio/conditioning from actual non-gym activities? For example, what do you do with an individual who mountain bikes 3-5 days a week (or similar sport) and wants to lift 2-3 days a week.

    Mountain biking will have trail sections that place the participant in each of these heart rate zones. Some of that depends on how hard they are charging, but a lot of it is just determined by the difficulty on certain trails.

    I love your content, but I’m not sure how to apply it outside a gym. A lot of people want to build their fitness program to include the sports they love. 4-5 days a week in the gym for conditioning and strength doesn’t leave much time (or energy) for things like rock climbing, mountain biking or snowboarding. How do you make these part of the program?

    1. You just have to build their strength and conditioning program around their other activities. They should be focused on the things they enjoy doing and if that’s mountain biking or rock climbing or whatever the case may be, they probably don’t need 4-5 days in the gym on top of it. Those activities are just another form of training and should be considered as such. If someone mountains bikes 3-5 days per week and they’re putting in a lot of hours, then probably just 2 days of total body lifting is likely all that’s necessary or beneficial and they’re probably already getting plenty of cardiovascular training outside the gym.

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