How to Manage Your Gym Routine and When to Change Exercises

When it comes to writing a gym program, the key is starting with the end in mind. You need to know where you’re going. From there, you can work your way back as far as you want. Be aware of the requirements for your sport and ensure you systematically build these requirements until you reach your peak at the end.

I have all the exercises I know of listed on a document and categorised by movement and muscle group. As I work my way through developing a plan, I start with the more regressed version of an exercise and build upon these, ultimately ending with the more complex versions. From there, I add in the reps and sets depending on what the requirements of the sport are.

Writing a gym program is a lot like building a house.

Any good plan consists of cycles: macrocycles, mesocycles and microcycles. Macrocycles are typically months to years, mesocycles are typically weeks to months, and microcycles are typically days to weeks. My macrocycles typically consist of a 6-month pre-season and 6-month in-season, my mesocycles are typically 3-month programs, and my microcycles are typically 4-week phases.

How to Manage Your Gym Routine and When to Change Exercises

Create the layout. My layout begins with the 3 cycles: Macrocycle, Mesocycle & Microcycle.

Example of my Macrocycle, Mesocycle & Microcycle Plan

Pre-Season (6 months) (Macrocycle)

Program 1 (3 months) (Mesocycle)

Phase 1: General Physical Preparedness 1 (4 weeks) (Microcycle)

Phase 2: General Physical Preparedness 2 (4 weeks) (Microcycle)

Phase 3: General Physical Preparedness 3 (4 weeks) (Microcycle)

Program 2 (3 months) (Mesocycle)

Phase 4: Specific Physical Preparedness 1 (4 weeks) (Microcycle)

Phase 5: Specific Physical Preparedness 2 (4 weeks) (Microcycle)

Phase 6: Specific Physical Preparedness 3 (4 weeks) (Microcycle)

In-Season (6 months) (Macrocycle)

Program 1 (3 months) (Mesocycle)

Phase 1: General Competition 1 (4 weeks) (Microcycle)

Phase 2: General Competition 2 (4 weeks) (Microcycle)

Phase 3: General Competition 3 (4 weeks) (Microcycle)

Program 2 (3 months) (Mesocycle)

Phase 4: Specific Competition 1 (4 weeks) (Microcycle)

Phase 5: Specific Competition 2 (4 weeks) (Microcycle)

Phase 6: Specific Competition 3 (4 weeks) (Microcycle)

Add the exercises. I take my exercises from a list I created of all the exercises I know of (I’m always adding to this list). These are categorised by movement and muscle group. Each workout has a focus and I typically start each workout with two main lifts, which are usually compound lifts. This is followed by a range of accessory exercises, which may be compound or isolated exercises.

Add in the reps and sets. Typically the volume (reps x sets) is higher in pre-season and progressively comes down until we reach the final phase of in-season. This can be a little bit fiddly as I try to find the right balance for each phase between the reps and sets, and for what suits each exercise.

Knowing how to manage a gym routine and when to change exercises is a complex process that I have learned and practiced for over 20 years, and continue to practice to this day. An effective strength and conditioning coach is one who keeps an open mind and is willing to learn constantly. There is always more to learn.

What are you training for?

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