Training Overview

The Reach Training Plan

How it Works

Every Monday we release our training plan for that week. The workouts will be available on the Reach Trainerize mobile app, with a more detailed description of the workouts on the workouts section of the Reach members area.

There are two options for you to choose from:

Option 1: Gym Program – Uses gym equipment but can also be done at home if you have equipment such as barbells, dumbbells, kettlebells, exercise bike etc.

Option 2: Home Program – Uses no equipment.

Both programs are available for you to choose from so you can mix and match. E.G. If you are following the home program but have a kettlebell then you are free to choose a gym program workout that requires a kettlebell.

The Workouts

The Reach training plan has 3 “base” workouts each week, which are designed with key exercises (such as squats and presses) to improve your the strength and cardiovascular fitness.

There are also 2 “option” workouts each week. These are designed to complement the base workouts and are ideal for those people who like to work out a little more often.

Using The Trainerize App

You can view the Reach training plan for the current week by swiping from left to right. You can also view the Reach nutrition plan on the same screen (just above the training plan info).

Use the app to check-in for each workout and record your weights and reps. You can also use the app to view an instructional video for each exercise.

When you do a workout:
1: Click “+” on the app.
2: Select “workout”.
3: Select the workout you want to do.
4: Click “Track”
5: Work through the workout and enter the weights and reps for weight training or distance and time for runs etc. If you’d like to see an exercise demo, click the thumbnail picture.
6: When you have finished your workout click “End” and it will automatically save it.

N.B. If you want to see your previous load/sets/reps for a particular exercise, simply click on the exercise.

Weight Training

Warm Up

You should warm up for 10-15 minutes before weight training.

  1. Pulse Raiser: 5 minutes gentle walking, rowing or jogging.
  2. Mobility exercises 1: Flex and move all joints – wrists, knees, ankles, elbows, hips.
  3. Mobility exercises 2: Low intensity bodyweight exercises – 5-10 reps squats, lunges, press ups,
    marching on spot.
  4. Specific exercises: Two or three warm-up sets on first two or three exercises, starting at 40% of
    work-weight and working up to 100% at first work set.

Cool Down

You should cool down and stretch for 10-15 minutes after weight training.

  1. Pulse Lower: Gentle walk for 5 minutes until heart rate becomes lower.
  2. Stretch full body, paying particular attention to the muscles that have been worked during the
    session. Hold each stretch for 15-20 seconds.

You can view a video of some basic stretches here:

Progressive Overload

Aim to lift more each week. More weight or more reps. Let’s use 3 sets of 15 as an example.

If you hit 3 sets of 15 reps at 20kg last time then the next time you should aim for 3 sets of 15 at 22.5kg. maybe you won’t hit it straight away. If you hit 12,9,7 then keep at that same weight until you hit 3×15.

The heavier the weight, the fewer reps you’ll be able to do. To put it another way, if your training plan calls for sets of 5 reps – use more weight than if you were doing 10 or 15 reps.

For more information on weight training see our 11 weight training mistakes to avoid on the Reach Fitness client area.

Max Reps / Max Rounds

These are designed to develop cardiovascular-endurance and strength-endurance. It’s natural to be fatigued during these workouts; you need to find a pace that enables you to complete the workout. The fitter you are, the more rounds you’ll do. Don’t be tempted to use poor form or half reps (such as squats that are not past parallel or press ups that are not to the floor) in order to get in more rounds / reps. Exercises can be scaled (e.g. TRX rows instead of pull ups or knee press ups instead of pull ups) but it’s better to pick one and stick to it at the start of the workout.

Warm Up

You should warm up for 5-10 minutes.

  1. Pulse Raiser: 5 minutes gentle walking, rowing or jogging.
  2. Mobility exercises 1: Flex and move all joints – wrists, knees, ankles, elbows, hips.
  3. Mobility exercises 2: Low intensity bodyweight exercises – 5-10 reps squats, lunges, press ups,
    marching on spot.
  4. Specific exercises: Two or three warm-up sets on first two or three exercises, starting at 40% of
    work-weight and working up to 100% at first work set.

Cool down

Finish with 3 minutes of gentle walking to lower your pulse rate. You can then perform static stretches on your muscles to loosen them out.