I have now completed my reviews with all three coaches in my previous posts, which are up on my blog. Now the next question is how to balance all three coaches in my training regime? You have access to all three coaches and not sure on how to start? Maybe you would like to focus on 2 and have 1 on rotation. Anyways whatever you want to do, i’m here to give you a rundown on what to expect, consider and keep in mind. The freeletics website is a good start but if you wanted to read personal experience, then keep reading below.
Having access to all three coaches with one subscription was the best thing that freeletics introduced. Before that, I was focusing solely on freeletics gym and having bodyweight / running on rotation. The way my training is structured right now is 3 (4 if i’m lucky) gym days with 2-3 bodyweight sessions and 1-2 runs weekly/fortnighly. This of course can change depending on each week and whether I want to finish a particular coach week.
My current goal is bulding muscle, becoming stronger and the same time maintaining conditioning. I’ve set gym coach goals to build muscle and tone body for balanced training. Bodyweight coach is set to strength version and Running right now is fat loss (previousy improve fitness). I find this training system works for me and if I feel that I haven’t worked out hard enough, then I’ll add in a coached day.
With the new bodyweight coach, it’s much easier to combine with another coached day from either running or gym, if it works for you. The weekends are good for this so I have more recovery time in between coached workouts. Examples can include morning then lunch or evening, whatever works for you. I know this may not work for everyone, so choose what works for you. However, keep in mind rest days too and I take at least a day or two. If i’m not feeling up for a scheduled workout, i’ll stick to an easy workout whether a single exercise or a short workout.
The main thing to think about is your fitness goals overall and level at the point in time:
- Want muscle and be strong? Make gym your focus with ‘Build muscle’ and / or ‘Tone your body’ goals selected, alternate between bodyweight strength workouts and adding in a run once a week/fortnight.
- Be in better condition? Make bodyweight your focus (Cardio strength), add in gym conditioning workouts and running intervals.
- Weight loss goal? You’re better suited to make running your focus, then adding bodyweight cardio/cardio strength and gym conditioning with ‘cardio training goal’.
- Training for an event? Make distance running along with bodyweight workouts a priority and adapt gym goal to ‘Become an athlete’ to see what coach gives you which could include rowing.
- Overall fitness? The choice is yours but recommended is bodyweight focused and adding in gym (ideally 2 sessions if you’re experienced with focus ‘increase fitness’) and running (if endurance is your goal).
The above are all suggestions and my experiences in coaches with those options. As I said, the freeletics website will give you a better guidance on the suggested coaches.
Another thing to consider when combining coach days is to make sure that the next workout isn’t as hard as the first. For example, doing 6k run or heavy lower body set then ensure your next workout is upper body and/ or abs focused. Same when vice versa. In my experience, full body workouts from both gym and bodyweight coaches are best left on their own as I find then very taxing on the body.
Next thing to consider is the amount of training days you can commit to. Expect your body to become challenged through a variety of workouts which can sometimes leave you exhausted, especially in two a day workouts. Please don’t workout and go all out 7 days a week if you can’t commit to it (exception is hell week and hell days). If you find yourself with all three coaches with hell weeks, my advice and highly recommend it is to tacke each coach one at a time. Who cares if you’re up to week 30 in bodyweight and only in week 7 in running coach? You are in charge of your training. You choose what works for you.
Since all these workouts are of high intensity, make sure to include downtime as well from meditation, mobility, yoga, massages, hot baths to even walking around the block with your pokemon go :). Your body will thank you for it, feel rejuvanted and you can train well in your next workout. Maybe you want to work on that particular skill and not want to train hard on that day? Ok to do that.
You’ll want to keep a close eye on your nutrition intake as different workouts require differnet sorts of ‘fuel’. Going for a run? Eat a banana or simple digestible carbs with a black coffee before going on that run. Heavy gym day? I’d go for carbs and protein to keep your enrgy required for strength. Tuna and rice or a sandwich does the trick for me. Bodyweight workout? Do whatever works for you, even a black coffee for me does the trick, then an energy drink with a few jellybeans can do. Oh and water intake is a must!
Freeletics and an empty stomach don’t work for me 😦 . Also give your stomach time to digest the food otherwise you’ll end up with a rather unpleasant gurgling sound when doing high knees, climbers and sit-ups.
So there’s my tips and if there are any freeathletes that are combining all three coaches, how are you finding it?
That is all folks and see you in the next post!