THE NEW TENETS OF TRAINING

Artur Zolkiewicz, a level-3 PT and functional movement specialist with celebrity clients, shares the numbers that he trains by. Use them as your guide

4+2+1

“I do four weight sessions per week and two cardio sessions; I take one recovery day. This helps me hit the goals I set for my training programme, while ensuring that I don’t overtrain.”

9:1

“That’s nine weeks of training at my regular intensity and one ‘de-load’ week, in which I reduce my effort to around 60-70%. It’s a ratio that has worked well for me and my clients.”

3-4

“Weeks for which I stay on a programme. Your body adapts quickly – that means you need to make tweaks in order to progress, though these don’t have to be major.”

80%

“If you stick to your training and nutrition plan for 80% of the time, you don’t have to sweat in the remaining 20%. Building good habits is fundamental. Don’t rely on your willpower alone.”