How to Effectively Change Your Programme
Shifting Focus in Your Training
Many athletes reach a point where they want to shift the focus of their training. Recently, we’ve seen more individuals making these shifts—whether it’s taking on new challenges or transitioning to different sports. However, it’s important not to change everything at once, as this can cause you to lose momentum in the progress you’ve already made. This principle also applies on a smaller scale, such as when adjusting the block focus of your training in CrossFit—for example, moving from a strength phase to an endurance phase.
Despite Motivation, Don’t Change Too Much
It’s easy to feel excited about a new training focus and want to overhaul everything immediately. However, taking a more measured approach ensures that you maintain momentum and adapt effectively without risking overloading.
Make Smaller Changes and Think Long-Term
Instead of making drastic changes, focus on gradual adjustments. Think about where you want to be in several weeks or months, rather than just focusing on the immediate switch. Keeping familiar elements in your programme while slowly integrating new ones will help with a smooth transition. Most programmes include basic general movements, such as squats, that remain consistent—these are good elements to keep relatively unchanged.
Managing the Transition Phase
Shifting to a new training focus will always come with an adjustment period. You may feel out of rhythm, and some sessions might feel particularly challenging at first. That’s completely normal. The key is to manage this transition as effectively as possible, so you can settle into your new training without overdoing it.
Want to see this process in action? Watch my YouTube video, where we break down three real-life programming examples of athletes making these transitions successfully:
How to Make Smart and Appropriate Choices
Count the exposures you’re moving into – Track how many sessions per week you’re dedicating to your new training focus, and avoid going overboard too quickly.
Distribute the volume using buckets of easy, moderate, and hard – Most of CrossFit falls into the “hard” category, so adding more easy-to-moderate sessions can help build frequency without overwhelming you.
For example, rather than jumping from one hard running session per week to two, try one hard, one moderate and one easy session. This increases frequency more than going to two hard exposures, while keeping intensity manageable.
Use the 10% heuristic – Increase your volume gradually, aiming for no more than a 10% weekly increase. This applies to running mileage, hard sets of lifting volume, or overall time spent in certain conditioning zones.
The key is to gradually thread in the new programme. With each week or month of training, iterate and refine it, making small adjustments in the direction you want to go.
How to Effectively Change Your Programme
Shifting Focus in Your Training
Many athletes reach a point where they want to shift the focus of their training. Recently, we’ve seen more individuals making these shifts—whether it’s taking on new challenges or transitioning to different sports. However, it’s important not to change everything at once, as this can cause you to lose momentum in the progress you’ve already made. This principle also applies on a smaller scale, such as when adjusting the block focus of your training in CrossFit—for example, moving from a strength phase to an endurance phase.
Despite Motivation, Don’t Change Too Much
It’s easy to feel excited about a new training focus and want to overhaul everything immediately. However, taking a more measured approach ensures that you maintain momentum and adapt effectively without risking overloading.
Make Smaller Changes and Think Long-Term
Instead of making drastic changes, focus on gradual adjustments. Think about where you want to be in several weeks or months, rather than just focusing on the immediate switch. Keeping familiar elements in your programme while slowly integrating new ones will help with a smooth transition. Most programmes include basic general movements, such as squats, that remain consistent—these are good elements to keep relatively unchanged.
Managing the Transition Phase
Shifting to a new training focus will always come with an adjustment period. You may feel out of rhythm, and some sessions might feel particularly challenging at first. That’s completely normal. The key is to manage this transition as effectively as possible, so you can settle into your new training without overdoing it.
Want to see this process in action? Watch my YouTube video, where we break down three real-life programming examples of athletes making these transitions successfully:
How to Make Smart and Appropriate Choices
Count the exposures you’re moving into – Track how many sessions per week you’re dedicating to your new training focus, and avoid going overboard too quickly.
Distribute the volume using buckets of easy, moderate, and hard – Most of CrossFit falls into the “hard” category, so adding more easy-to-moderate sessions can help build frequency without overwhelming you.
For example, rather than jumping from one hard running session per week to two, try one hard, one moderate and one easy session. This increases frequency more than going to two hard exposures, while keeping intensity manageable.
Use the 10% heuristic – Increase your volume gradually, aiming for no more than a 10% weekly increase. This applies to running mileage, hard sets of lifting volume, or overall time spent in certain conditioning zones.
The key is to gradually thread in the new programme. With each week or month of training, iterate and refine it, making small adjustments in the direction you want to go.