> [!abstract] [[TRAINING-BLOCK]] > MORE INFO: #TERMINOLOGY #WORKOUT #BLOCK # Introduction to a training [[TRAINING-BLOCK]] Training blocks are the smallest units in a training scheme. These blocks can be singular or combined for more complex training. A workout can be composed of one or more blocks. Such blocks can be done as rounds that is to say doing block 1 then block 2 for 3 rounds, or first finishing block 1 then move on to block 2. # #BLOCK/LEVEL Block level is the definition of the specific block difficulty level. 1. #BLOCK/LEVEL/BEGINNER 1. Description: This block is tailored for those new to exercising or returning after a prolonged break. The focus is on fundamental movement patterns, establishing a baseline, and gradually introducing the body to physical exertion. 1-3 simple exercises, emphasis is placed on proper technique over intensity. 2. #BLOCK/LEVEL/INTERMIDIATE 1. Description: The intensity and complexity of exercises are increased. There's a balance of strength, flexibility, and conditioning exercises. 3. #BLOCK/LEVEL/ADVANCED 1. Description: Block incorporates complex movements, higher intensities, and increased volume. # #BLOCK/TYPE 1. #BLOCK/TYPE/WARM-UP 1. Purpose: To prepare the body and mind for the impending workout, increasing blood flow to muscles, and gradually raising the body's core temperature. 2. Description: Typically includes light cardiovascular activities like jogging, skipping, or rowing, followed by dynamic stretching and movement patterns that mimic the upcoming exercises. 2. #BLOCK/TYPE/MOBILITY 1. Purpose: To enhance the range of motion in joints and lengthen muscles, reducing the risk of injury and improving overall movement quality. 2. Description: Incorporates exercises like, static stretches, and dynamic mobility drills. 3. #BLOCK/TYPE/TECHNIQUE 1. Purpose: To practice and perfect the form and technique of specific movements, ensuring safety and maximizing the efficacy of exercises. 2. Description: Might include drills like Olympic weightlifting technique practice, gymnastics skills, or sport-specific movements. 4. #BLOCK/TYPE/STRENGTH 1. Purpose: To build muscle mass, increase muscular strength, and enhance bone density. 2. Description: Focuses on resistance training exercises. This might include sets of squats, deadlifts, bench press, or pull-ups. 5. #BLOCK/TYPE/CONDITIONING 1. Purpose: To enhance cardiovascular endurance, stamina, and overall work capacity. 2. Description: Encompasses high-intensity interval training, sustained aerobic activities, or circuit training. 6. #BLOCK/TYPE/STRENGTH-AND-CONDITIONING 1. Purpose: This block aims to enhance cardiovascular endurance, improve metabolic efficiency, and increase overall work capacity. Combining strength & conditioning exercises to challenge both strength, cardiovascular and respiratory systems, promoting strength, stamina and endurance. 2. Description: Varied. Intensity can range from moderate steady-state activities to high-intensity bursts. 7. #BLOCK/TYPE/RECOVERY 1. Purpose: To facilitate recovery, reduce post-exercise soreness, and return the body to a rested state. 2. Description: Includes slow, steady-state cardiovascular activities, static stretching, and potentially some deep breathing or meditation exercises to calm the mind. 8. #BLOCK/TYPE/ENDURANCE 1. Purpose: The primary aim of the endurance block is to enhance aerobic capacity, increase muscular stamina, and improve the body's ability to sustain prolonged physical activity. This block targets the cardiovascular and respiratory systems, optimizing their efficiency in supplying oxygen and nutrients to working muscles over extended periods. 2. Description: Moderate to low resistance with higher repetitions or longer duration of activity. The focus is on maintaining a steady and sustainable level of exertion rather than reaching peak intensities. 9. #BLOCK/TYPE/SPORTS-SPESFIC 1. Purpose: The primary goal of the sports-specific block is to closely mimic the physical and skill-based demands of a particular sport. It enhances the athlete's performance by focusing on the unique movements, strength requirements, and energy systems predominantly used in their chosen sport. 2. Description**: Tailored for athletes or individuals training for a specific sport or event. The exercises and drills in this block mimic the demands of the sport in question. For instance, a basketball-specific block might focus on vertical jumps, agility drills, and short bursts of high-intensity sprints. 10. #BLOCK/TYPE/REHABILITATION 1. Purpose: The primary aim of the rehabilitation block is to facilitate recovery from an injury. This block assists in restoring full range of motion, rebuilding strength in affected areas, enhancing proprioception (sense of body position), and ensuring a safe return to physical activity or sport. 2. Description: Designed for individuals recovering from injuries. The emphasis is on gentle, controlled movements to restore range of motion, rebuild strength, and facilitate recovery. The exercises chosen are based on the specific injury and are meant to be therapeutic. # #BLOCK/STRUCTURE Training block structure refers to how a training block is performed. The block structure also represent the folder system. A block structure is categorized in one of the main block structures. 1. [[CIRCUIT]] 1. Circuits are usually very basic in there setup and are named by there structure and the number of exercises. Circuits are always singles. 2. [[TIME-FOR-WORK]] 1. TFW block structures: You are given a time frame where work is made, the rules of the structure fall in to three main categories. 1. [[TIME-FOR-WORK.STEADY-STATE]]: Fixed time and fixed reps. 2. [[MAX-REPS]]: Fixed time and free reps. 3. [[FIRST-THIS-THEN-MAX-OF-THAT]]: Fixed time and first fixed reps then free reps. 3. [[WORK-FOR-TIME]] 1. WFT block structures: You are give a finite amount of work to complete in a timely manner. # #BLOCK/COMPLEXITY Block complexity is defined by how many of the focus exercises that is in play within a given block at the time. 1. EX. a block that hold both jump and dead lift is considered a complexity 2, as both dead lift and jumps are engaged in the same section. 2. EX. a workout that hold two blocks first one with jump and then the second with deadlift is considered a complexity 1 as the jump block is engaged and completed first then the deadlift block. 1. #BLOCK/COMPLEXITY/0 2. #BLOCK/COMPLEXITY/1 3. #BLOCK/COMPLEXITY/2 4. #BLOCK/COMPLEXITY/3 5. #BLOCK/COMPLEXITY/4 6. #BLOCK/COMPLEXITY/5 7. #BLOCK/COMPLEXITY/6 # #BLOCK/FOCUS Training block focus constitute the primary exercises. A block can contain any number of primary exercises. The number of primary exercises is described by a number after the tag: block/focus/number 1. #BLOCK/FOCUS/1 2. #BLOCK/FOCUS/2 3. #BLOCK/FOCUS/3 4. #BLOCK/FOCUS/4 5. #BLOCK/FOCUS/5 6. #BLOCK/FOCUS/6 A block focus will then have one or more tags presenting the main focus of the block. 1. General block focus 1. #SQUAT 2. #BENCH 3. #DEAD 4. #JUMP 5. #CARDIO 6. #SMASH # #BLOCK/DURATION Blocks are categorized in 5min intervals up to 60min after that they jump 10 min. The first block bellow is a open block that is to say a where you can do as many rounds as you like. 1. #BLOCK/DURATIO/-- 2. #BLOCK/DURATION/5 3. #BLOCK/DURATION/10 4. #BLOCK/DURATION/15 5. #BLOCK/DURATION/20 6. #BLOCK/DURATION/25 7. #BLOCK/DURATION/30 8. #BLOCK/DURATION/35 9. #BLOCK/DURATION/40 10. #BLOCK/DURATION/45 11. #BLOCK/DURATION/50 12. #BLOCK/DURATION/55 13. #BLOCK/DURATION/60 14. #BLOCK/DURATION/70 15. #BLOCK/DURATION/80 16. #BLOCK/DURATION/90 17. #BLOCK/DURATION/100 18. #BLOCK/DURATION/110 19. #BLOCK/DURATION/120 *** # Final Thoughts Very simply put training blocks are the bread and butter of workouts and program construction. [FOR MORE INFORMATION PLEASE CONTACT ME ON FACEBOOK](https://www.facebook.com/emillykkegaard.hansen) > [!example] #SYSTEM/VERSION > 1. [[230517]] > 2. [[230814]] > 3. [[230822]] > 4. [[20231115171167.V4.BLOCK]] > 5. [[231202]] ```dataview list from [[TRAINING-BLOCK]] sort ASE ``` ### #SYSTEM/REVIEW/111 - [ ] #TB/REVIEW [[TRAINING-BLOCK]] [repeat:: every 222 days] [due:: 2025-02-18] - [x] #TB/REVIEW [[TRAINING-BLOCK]] [repeat:: every 222 days] [due:: 2024-07-11] [completion:: 2024-11-19] - [x] #TB/REVIEW [[TRAINING-BLOCK]] [repeat:: every 111 days] [due:: 2024-03-22] [completion:: 2024-08-26] - [x] #TB/REVIEW [[TRAINING-BLOCK]] [repeat:: every 111 days] [due:: 2023-12-02] [completion:: 2023-12-02] - [x] #TB/REVIEW [repeat:: every 99 days] [due:: 2023-11-21] [completion:: 2023-08-24] - [x] #TB/REVIEW [repeat:: every 99 days] [due:: 2023-08-14] [completion:: 2023-08-14] - [x] #TB/REVIEW 🔁 every 222 days 📅 2023-05-17 ✅ 2023-05-17