98 Training App Update: Build Your Week is Here!

BUILD YOUR WEEK: THE BEST PROGRAM IS THE ONE YOU CAN STICK TO

Every program on the 98 Training app is designed as the ideal week for the program’s goals. Movements, muscle groups and intensity are considered and spaced across the week to give you the best opportunity to progress.

That said, the best program for you is the one you can stick to.

Maybe you're without a gym or time on Thursdays, so you never get the chance to deadlift. Maybe Mondays are too busy catching up after the weekend to fit in a full session. Or maybe you’re a runner looking to add strength training around your running, rather than the other way around.

Training doesn't happen in an ideal week. It happens in yours.

INTRODUCING BUILD YOUR WEEK

From 5 October, Build Your Week lets you put together your own training week from sessions across our Strength, Capacity, Hybrid and Groundwork lines.

What is now up to you is when, and in what combination, you get them done.

With that freedom comes one responsibility: understanding how the sessions you choose affect each other. Our programs are built around managing training load, and a week you build yourself should be too. Here are some important things to consider when putting together your week.

HOW TO THINK ABOUT TRAINING LOAD

Different Systems Recover at Different Rates

Muscles vs connective tissue,the nervous system vs the immune system; everything in our body needs time to recover. We have made deliberate considerations to spread stress across a week in each 98 program so only move things when you need to.

Space out your lifting.

As a guide, allow around 48 hours between sessions that target the same area or outcome. Heavy squats on Tuesday into heavy deadlifts on Wednesday will load similar muscle groups and may lead to a decrease in performance on the second session. Best to select a different session, or a rest day, between them.

Balance the week.Look at your week as a whole. Are you managing your week around your goals? Considering upper and lower body, pushing and pulling, strength and conditioning? A week built only around the sessions you enjoy tends to leave gaps. Over a season, those gaps show up as plateaus, niggles, even injury.

More doesn’t mean better.Adding sessions only helps if you can recover from them. Adaptation happens when you rest, not during the session itself. Make the effort to include at least one full rest day, and be honest about what the rest of your life is asking of you that week.

Repeat your week.Progress comes from repeating sessions and building on them week to week. Once you've found a week that works, keep it for the season, not just a few weeks. Consistency is what turns good sessions into results.

WHAT THIS LOOKS LIKE IN PRACTICE

Two example weeks to show the principles at work:

GETTING STARTED

Build Your Week is live in the 98 Training app now. Update your app and get started with the days you know you can train, place your priority sessions first, then work around them.