Beginners Anabolic Cycle

Personalised "Optimisation" Blueprint (July 2024)

For https://www.generation-n.at/ a healthy 30‑year‑old male, 5’10", 160 lb, no chronic disease.

> ⚠️ DISCLAIMER – This guide is educational only. It does not replace professional medical advice. Always discuss any plan with your GP or a qualified clinician before making changes.

---

1️⃣ Baseline Snapshot (Pre‑Optimisation)

Parameter	Current Value	Target/Reference
Height	5 ft 10 in	—
Weight	160 lb (72.6 kg)	BMI ≈ 24.3 (healthy)
Waist	~34 in	< 35 in (men)
Hip	—	—
Blood Pressure	—	< 120/80 mmHg
Resting Heart Rate	—	60–70 bpm (normal)
VO₂ max	—	> 40 ml/kg/min (good for age)

> The above values are typical healthy ranges. Individual targets may vary.

---

2. Baseline "Fitness" Profile

1. Cardiovascular

- VO₂ max: ~45–50 ml·kg⁻¹·min⁻¹ (excellent).

- Heart rate recovery: > 12 beats/min in the first minute after cessation of exercise.

1. Muscular Strength & Endurance

- 1‑RM bench press ≈ 110–120 % of body weight.

- 1‑RM squat ≈ 140–150 % of body weight.

- 3‑RM deadlift ≈ 180–200 % of body weight.

1. Flexibility

- Full range of motion in major joints; e.g., hamstring stretch to the point of slight discomfort, thoracic spine rotation > 60° each side.

1. Body Composition

- Body fat percentage ≤ 12 %.

- Lean body mass ≥ 90 % of total body weight.

1. Recovery Metrics

- Resting heart rate (RHR) < 70 bpm, indicating efficient cardiovascular recovery.

- Sleep quality score ≥ 80 % on wearable devices.

3.2 Practical Implementation

Parameter	Measurement Tool	Frequency	Target
Body Fat %	Dual-energy X-ray absorptiometry (DXA) / DEXA, or bioelectrical impedance	Monthly	≤ 12 %
Lean Mass	Same as above	Monthly	≥ 90 % of body weight
RHR	Wearable heart rate monitor	Daily	< 70 bpm
Sleep Score	Actigraphy (wearable)	Daily	≥ 80 %
Strength Tests	1RM bench press, squat	Quarterly	Progressive increase
Flexibility	Sit-and-reach test	Quarterly	Meet or exceed norms

These metrics allow a coach to calibrate training loads, nutrition plans, and recovery protocols. Importantly, they are objective: two athletes with similar RHR but different sleep scores may require distinct interventions.

---

5. Practical Coaching Guidelines

5.1 Establish Baselines Early

• First Session: Record objective metrics (RHR, blood pressure, body composition) and subjective data (pain scales).


• Follow‑Up: Reassess every 4–6 weeks to track progress or regress.

5.2 Integrate Objective Data into Training Design

• Use RHR trends to modulate training intensity: a rising RHR may signal the need for rest or reduced load.


• Employ heart rate reserve calculations to set zone‑based training targets that respect individual fitness levels.

5.3 Address Subjective Complaints with Evidence

• If an athlete reports pain, cross‑reference with objective signs (e.g., swelling, decreased range of motion) before deciding on treatment.


• Encourage athletes to provide specific descriptors: "sharp" vs. "dull," "constant" vs. "intermittent." This granularity helps link subjective experiences to measurable impairments.

5.4 Educate Athletes on Self‑Monitoring

• Teach them to record both objective metrics (e.g., session RPE, sleep hours) and subjective states (e.g., mood, stress levels).


• Use tools like simple journals or mobile apps that prompt for both types of data.

---

7. Practical Takeaways

Goal	Actionable Steps
Capture objective performance	Log RPE, heart rate zones, GPS metrics after every training session; use a wearable or smartphone app to automate data capture.
Record subjective readiness	At the start of each day, note sleep quality, mood, stress level on a 1–10 scale. After sessions, record perceived exertion and recovery.
Integrate data for decision‑making	Review weekly trends: if average RPE is high but performance metrics (e.g., sprint times) are flat or declining, consider increased recovery.
Plan training loads	Adjust volume/intensity based on both objective output (e.g., GPS distance) and subjective cues (e.g., feeling fatigued).
Use analytics tools	Employ software that graphs performance vs. fatigue to visualize correlations and guide periodization.

---

3. Decision‑Making Flowchart (Textual)

1. Collect Data Daily

- Objective: Speed, distance, GPS accuracy.

- Subjective: Energy level, soreness, sleep quality.

1. Compare Against Baseline/Target

- If objective metrics ≥ target and subjective = "Good" → Continue planned load.

- If objective metrics < target but subjective = "Good" → Investigate technique or external factors (weather, equipment).
- If objective metrics < target and subjective = "Poor" → Reduce load.

1. Adjust Training Load

- Increase only if:

- Objective metrics > target consistently.
- Subjective reports are neutral to positive.
- Decrease if:
- Objective metrics < target for ≥2 sessions.
- Subjective reports negative or fatigued.

1. Monitor Recovery

- Track sleep quality, heart rate variability (HRV), and perceived exertion (RPE).

- Ensure HRV and sleep are within healthy ranges before increasing load again.

1. Re‑evaluate After 1–2 Weeks

- Repeat the cycle.

- If performance plateaus, consider periodization strategies: microcycles with planned deloads.

---

Practical Takeaway

• Track both objective data (speed, power, HRV) and subjective signals (fatigue, sleep).


• Use a simple rule of thumb: increase load only if recent performance is improving and recovery markers are stable.


• Plan deliberate deloads when you see a drop in performance or an uptick in fatigue.

With this balanced approach, you can safely progress toward your sprinting goals while minimizing injury risk. Happy training!