Guides

Training Guides

Understand the principles behind effective training. Explore practical guides on training plans, progression, endurance, strength, nutrition and recovery.

Our coaches create the plan. Our guides explain how training works.

Training Fundamentals

How Training Plans Work

Understand how individual training sessions, training weeks, multi-week blocks and long-term training phases fit together — microcycles, mesocycles, macrocycles and how a structured 12-week plan is built.

11 min · Beginner

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A wide, empty training hall: a long row of rowing machines set out along one side, with open matted floor beside them.

An empty outdoor running track seen low along the curve, its lane lines sweeping away into the dark.

Endurance

Training Zones 1–5 Explained

Learn what each training zone means, how intensity is measured with heart rate, pace, power and perceived effort, and when Zone 1 recovery, Zone 2 aerobic base and hard Zone 4–5 work each belong in a plan.

9 min · Beginner

Relevant for: Running · Rowing · Squash · General conditioning

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Training cones set at even intervals down a dark indoor sprint lane, each one picked out by an overhead light.

Endurance

Interval Training Explained

Understand how interval training works — work intervals and recovery intervals, short versus long and aerobic versus anaerobic efforts — with practical examples for running, rowing and squash.

9 min · Intermediate

Relevant for: Running · Rowing · Squash

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A gym floor seen from above, divided by painted lines into separate areas — cable stations, a rack of dumbbells and one bare space.

Programming

Training Splits Explained

A practical guide to training splits — full body, upper/lower, push/pull/legs, body-part and movement-based splits — how training frequency shapes the choice, and why splits apply to sports, not just bodybuilding.

10 min · Intermediate

Relevant for: Bodybuilding · Strength training · General athletic training

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Weight plates stacked in a stepped, ascending row on a gym floor, rising toward a loaded barbell in the background.

Training Fundamentals

Progressive Overload

Progressive overload is the principle that training has to get gradually harder to keep driving adaptation — but that means far more than adding weight every week. Here is how to progress in the gym and in endurance sport.

9 min · Beginner

Relevant for: All sports

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A dim gym seen from a high corner: a heavily loaded barbell on the floor with a long row of dumbbells receding behind it.

Training Fundamentals

Training Volume, Intensity and Frequency

The three dials every training plan turns — how much you do (volume), how hard you do it (intensity) and how often you train (frequency) — how they interact, and why more is not always better.

10 min · Intermediate

Relevant for: All sports

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A loaded barbell resting in the hooks of a squat rack in a dim gym, with a rolled lifting belt and a block of chalk on the floor beneath it.

Strength & Muscle

RPE and Reps in Reserve

How to judge effort with RPE and reps in reserve, autoregulate your training with them, and avoid the mistakes almost every beginner makes with both.

9 min · Intermediate

Relevant for: Bodybuilding · Strength training

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A quiet gym at the end of the day: an empty bench, a rack of light dumbbells against the far wall and a large expanse of bare floor in low evening light.

Recovery

Deloads and Training Reduction

What a deload is, why fatigue accumulates, and how to cut training volume, intensity or both so you recover and come back stronger.

9 min · Intermediate

Relevant for: All sports

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An empty running track at dusk seen from the inside lane, its long straight running far into thin mist beside a short, steeply rising sprint hill.

Endurance

Aerobic and Anaerobic Training

What aerobic and anaerobic really mean, how your energy systems share the work, and how the balance applies to running, rowing and squash.

9 min · Beginner

Relevant for: Running · Rowing · Squash · General conditioning

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An overhead view of a pale wooden table with sliced grilled chicken, a bowl of rice, cottage cheese, two eggs, almonds, spinach leaves and a plain water bottle.

Nutrition

Protein, Calories and Recovery

The nutrition fundamentals behind training: energy balance, protein for recovery, carbohydrates and fats, and what to eat around your sessions.

10 min · Beginner

Relevant for: All sports

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An overhead table of everyday training food — grilled chicken, a bowl of leafy greens, rice, oats and a banana.

Nutrition

Sports Nutrition by Training Goal

One plausible day of eating around training for every sport GetMyCoach currently coaches — bodybuilding, strength, general fitness, running, rowing, HYROX, ATHX, squash, boxing and Olympic weightlifting — plus what actually changes between them and what does not.

15 min · Beginner

Relevant for: All sports

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An overhead view of a dark table: a measuring scoop of white powder, a small dish of plain capsules, a scatter of pumpkin seeds, a raw salmon fillet on a plate and a bowl of leafy greens.

Nutrition

The Sports Supplement Guide

Which supplements suit your training and your diet, and which do not. Per item: how much, when, how long, the food-first option and when to skip it.

22 min · Beginner

Relevant for: All sports

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