Training plan

A training plan is a structured guide that defines the course of your training over a specific period. It typically includes the order of exercises, sets, repetitions, rest periods, and training frequency. A good training plan is goal-oriented, whether the focus is on muscle building, maximal strength, muscular endurance, fat burning, or improving performance in everyday life. Individual factors such as training level, available time, equipment, injury history, and personal preferences are also considered.

Important components of a good training plan are:

• Progression: Gradual increase of intensity, volume, or training frequency

• Periodization: Planned phases to avoid overload and break through performance plateaus

• Balance: Equilibrium between different basic exercises and, if necessary, additional isolation exercises, as well as between strength training and cardio

• Regeneration: Targeted breaks and deload weeks to prevent overloading the body

The MIKE5 training concept is an example of a smart and time-efficient training plan: short, intense sessions focused on the Big 5 basic exercises, tailored to all performance levels and individually expandable with additional isolation exercises. In combination with cardio training such as swimming, road cycling, or jogging, it achieves an optimal balance of strength training, endurance, and functional fitness.