Andy galpin template per quarter

Andy Galpin discusses a structured training template that divides the year into quarters, each focusing on different fitness goals. Here's an overview:

1. Quarter 1 (January - March): Focus on hypertrophy by prioritizing muscle gain. This involves increasing caloric intake and incorporating more indoor sports and weightlifting sessions due to poor weather conditions 1.

2. Quarter 2 (April - June): Transition to fat loss. Reducing calories and incorporating outdoor activities such as paddleboarding or team sports, which maximizes exposure to sunlight and outdoor enjoyment as the weather improves 2.

3. Quarter 3 (July - September): Focus on cardiovascular fitness with high-intensity interval training, maintaining calorie intake, and engaging in various outdoor sports like pickleball or basketball. This phase balances maintaining fitness gains while enjoying diverse sports activities 2.

4. Quarter 4 (October - December): Emphasize endurance training, building aerobic capacity with longer duration activities. While this template does not explicitly focus on strength, Andy Galpin notes you can adjust each quarter based on personal goals. This could include adding strength-focused activities if required 3.

   • 

     1

     Training Program Blueprint

     01:53:41
     
   • 

     2

     Seasonal Fitness Strategy

     01:55:43
     
   • 

     3

     Annual Training Cycle

     01:59:42
     
   • 

     4

     Customizing Your Fitness

     02:32:10
     

This annual approach not only allows for a well-rounded development across different fitness attributes but also provides flexibility. Individuals can modify these templates based on specific needs or priorities over time, thus ensuring continuous progression and adaptation 4.