A typical plan will be different for each of us and it needs to be tailored to your personal goals. However, in general it will consist of several areas, these are:
- An adequate warm-up and cool down, if you neglect these then you greatly increase the risk of injury.
- Select appropriate training loads and durations. It might take you one or two sessions to find your
current limits but once you know the details you can plan your progress. - Adequate recovery between sets else quality and results can suffer.
- Adequate recovery between training days.
- Make adequate provision in your program for stretching and flexibility