FAQs & Support

Read our frequently asked questions for fast answers.

Questions About Your Training Program

  1. How is my program displayed?
  2. How can I easily jump to my current session?
  3. How is my program breakdown constructed?
  4. How does My Fitness File decide the actual session I should be completing for each session type?
  5. How long should it take to get through an 18 session cycle?
  6. Do I need to complete the sessions in order?
  7. Why can't I generate a new cycle of 18 sessions?
  8. What does the 'Training Cycle Progress' bar indicate?
  9. What changes within four weeks of my intended peak for the year?
  10. So this is a weakness bias program. Will MFF still improve the things that aren’t my weaknesses?
  11. What Olympic Lifting warm-up should I do?
  12. How do the Powerlifting sessions work? How is the Conjugate Method employed in My Fitness File?
  13. What’s the deal with the Extra Credit sessions?
  14. Can I group multiple sessions together in one bout of training?
  15. What are swimming Extra Credit sessions?
  16. What are gymnastics Extra Credit sessions?
  17. What are plyo/sprint/agility/resisted sprint Extra Credit sessions?
  18. Why is the final set for each power lifting and weighted bodyweight session for max reps?
  19. What weight do I use for power lifting sessions?


How is my program displayed?

The program is displayed in an 18 session cycle (main program), with the Extra Credit sessions displayed below. If you're in a testing phase, the testing will be displayed at the top of the page. In your main program, all 18 sessions of your current cycle are displayed. The session type is indicated at the top and the session number (1-18) is shown at the top right of each session. If this session number is highlighted in green it means you have completed that session and logged your results. A session highlighted in blue is the next session in your program, and sessions highlighted red are yet to be completed.

How can I easily jump to my current session?

Click on the 'down arrow' button next to the printer icon and 'Generate Sessions' and you'll automatically jump to your next programmed session.

How is my program breakdown constructed?

Your program is a direct result of your profile. It contains your weaknesses at a higher frequency than your strengths. The type of sessions, as well as the frequency of sessions differs for your profile and unique fitness balance. These sessions are broken down in an 18 session cycle. The sessions themselves will change every cycle, but the session types will remain the same to ensure the maintenance of the bias.

How does My Fitness File decide the actual session I should be completing for each session type?

My Fitness File cycles many of the session types in a pre-determined order, particularly strength based sessions and those where a specific session order is required to maximise the rate of improvement. Session types where the order is not important occur with a degree of controlled randomisation. This ensures that no two 18 session cycles of training will be the same, either for you, or any other athlete using My Fitness File.

How long should it take to get through an 18 session cycle?

It depends on your experience as an athlete, how much time you have to train, how well you're recovering and your level of ambition for improvement. Sessions can be grouped together and completed in one bout of training, so 18 sessions doesn't necessarily mean 18 bouts of training. Extremely high level athletes who complete multiple bouts of training in one day may complete the cycle in one week (this is an extreme and while top athletes may handle this volume we definitely do not recommend any quicker than this). Social athletes will still experience gains by completing the 18 sessions over six weeks (three sessions per week).

Do I need to complete the sessions in order?

The sessions are programmed in a particular order. This order contains an even spread of sessions to ensure that the application of a stimulus occurs at a high enough frequency to ensure progress and improvement. The balancing and cycling of sessions maximises training volume while minimising the chances of overtraining. To this end, for best results, sessions should be completed in the order programmed. Exceptions can be made when required to complete multiple sessions in one bout of exercise. In this case:

Powerlifting, Olympic Lifting, Olympic Lifting Drills and Weighted Bodyweight session types should always be completed at the beginning of a bout of training. Similarly, if your trainable weaknesses comprise Powerlifting, Olympic Lifting or Weighted Bodyweight, this should be completed at the beginning.

Powerlifting, Olympic Lifting and Olympic Lifting Drills sessions should not be completed in the same bout of training.

Heavy Barbell Metcons and Moderate Barbell Metcons should always be completed before Complete Relative Stamina and Trainable Weakness sessions involving bodyweight movements.

Complete Relative Stamina and Trainable Weakness sessions involving bodyweight movements should be completed before Continuous Cardiovascular, Ping-pong Metcons and any Trainable Weakness sessions involving interval based running or rowing .

Why can't I generate a new cycle of 18 sessions?

'My Fitness File' won't let you generate a new cycle of training if you haven't logged results for every session in the current 18 session cycle. Extra Credit Sessions do not have to be logged to be able to regenerate. If you're in a testing phase, you will not be able to regenerate your sessions until the testing is complete and you've reprofiled.

What does the 'Training Cycle Progress' bar indicate?

My Fitness File will prompt you to retest your weaknesses every 12 weeks (or 24 sessions if you train at a lower frequency), followed by reprofiling. The 'Training Cycle Progress' bar tells you how many days you have until your next testing cycle.

What changes within four weeks of my intended peak for the year?

You’ll see a link at the bottom of your program page. This takes you to a list of supplemental ten minute interval training sessions to be completed in addition to regular training with four weeks of intended peak. Basically, we’re cramming fitness. Complete for movements that can be completed for max speed, running, rowing, swimming, cycling, air bike. Log these sessions using the 'Log Extra Session' option in your My Fitness File Training Log.

So this is a weakness bias program. Will MFF still improve the things that aren’t my weaknesses?

Absolutely. The bias is towards your weaknesses, but your existing strengths (and everything in between) will continue to be improved at a good rate. MFF improves everything, it just improves your weaknesses more. For example, if you’re weak at bodyweight movements, you might have a 30% improvement in your bodyweight stamina over a 12 week training cycle and a 20% improvement in your barbell work – they both improve a lot, but weaknesses improve by more.

What Olympic Lifting warm-up should I do?

The recommended My Fitness File warm-up allows you to drill the key positions of the snatch, clean and jerk, and emphasises the development of upward velocity on the bar during the first and second pull and downward velocity on the body during the third pull.

Snatch

Complete three rounds of the following not for time. Begin with an empty bar and increase weight each set. Hold each position for two seconds.

1x Three position snatch pull (power position/below knee/floor).

1x Three position power snatch (power position/below knee/floor).

1x Four position snatch (squat) (tall snatch/power position/below knee/floor). Hold the bottom of the squat for three seconds each rep then bounce out.

Once three rounds have been completed, complete as many singles as needed to build up to the weight you will be using for the session.

Clean

Complete three rounds of the following not for time. Begin with an empty bar and increase weight each set. Hold each position for two seconds.

1x Three position clean pull (power position/below knee/floor).

1x Three position power clean (power position/below knee/floor).

1x Four position clean (squat) (tall clean/power position/below knee/floor). Hold the bottom of the squat for three seconds each rep then bounce out.

Once three rounds have been completed, complete as many singles as needed to build up to the weight you will be using for the session.

Jerk

Complete three rounds of the following not for time. Begin with an empty bar and increase weight each set. Hold each split for two seconds.

3 x (Jerk dip + split jerk + tall split jerk + split jerk).

Once three rounds have been completed, complete as many singles as needed to build up to the weight you will be using for the session.

How do the Powerlifting sessions work? How is the Conjugate Method employed in My Fitness File?

Every powerlifting session contains two parts, A and B. Part A focuses on Dynamic Effort work, where the focus is on building speed. Part B is max effort work, with alternating sets of two other movements. Every session will contain some sort of squat, press and deadlift, distributed between parts A and B. We do not program accessory work as is used in the standard Conjugate Method. We believe the other My Fitness File training you will be completing more than covers all accessory work.

Part A involves completing two reps of a movement at a relatively light weight – where possible also using a band for accommodating resistance. The focus here is on maximal speed. Two repetitions every 30 seconds.

Part B contains two exercises. You complete one set every two minutes at the weights indicated, alternating exercises every set. E.g. Set 1 (0 mins) squat, set 2 (2 mins) press, set 3 (4 mins) squat, set 4 (6 mins) press etc. You continue this until you have completed each exercise five times. The final set of each exercise is for max reps – as many as you can do until failure or technique threatens to deteriorate. Have an extra minute rest before your final set (this will be needed after your max effort on the previous exercise).

What’s the deal with the Extra Credit sessions?

Every 18 session cycle has three extra credit sessions, gymnastics, swimming and plyometircs/sprint/agility/resisted sprint. These sessions are not compulsory, and you do not have to complete them in order to regenerate. They are there to add an extra element to your training if you wish - filling in some of the gaps that aren't covered in traditional training. They will make you a better athlete. You can do one, all or none of the sessions.

Can I group multiple sessions together in one bout of training?

Yes, we recommend this as the best way to make the most of My Fitness File. You can make slight alterations to the order of sessions programmed by My Fitness File if required. You may for example move a powerlifting session before a multi-modal to get strength work in before a more conditioning focussed session.

What are swimming Extra Credit sessions?

The swimming session will improve your swimming as a skill, but will also dramatically improve your cardiorespiratory endurance. The benefits of swimming are extremely far reaching.

What are gymnastics Extra Credit sessions?

The gymnastics sessions focus on body awareness and more advanced gymnastics movements, skills and positions. e.g. rolls, levers, planches, walking handstands, back rolls to support etc.

What are plyo/sprint/agility/resisted sprint Extra Credit sessions?

Not focussed on cardiorespiratory endurance but pure speed and agility. The resisted sprint element of the session will be sled/prowler/banded sprint/hill sprint/stair sprint etc and will dramatically improve your leg stamina and ability to perform at a very high level in the very short time domains. You can find details on the agility components here: http://www.rangeofmotion.net.au/blog/training-agility

Why is the final set for each power lifting and weighted bodyweight session for max reps?

A few reasons:

1)If the weights you’ve selected are too light, this will ensure you still get a positive training stimulus.

2)High reps in the final set let you know how much you can increase the load by next time you complete this repetition scheme.

3)Builds strength endurance.

What weight do I use for power lifting sessions?

We work off a system of progressive overload. Choose a weight that will make it very difficult to successfully complete all sets successfully. If you successfully complete all five sets, you MUST increase the weight next time you complete this repetition range.

Support Hours

We're happy to answer any questions you have. Just drop us a note and we'll get right back to you. We're around Monday through Friday between 9am - 5pm AWST (minus the occasional national holiday).

Shoot an email over to support@myfitnessfile.com. Also, we're very active on our Facebook page so you can catch us there.