The rep range dictates the number of sets and exercises in a workout. Most people can safely do cardio 5 to 6 days a week, but check with your doctor to confirm that this is okay in your situation. Depending on your focus - strength gain, weight loss, muscle increase, endurance - the weight/repetition balance changes. Before you can make a fitness plan, you will need to determine your current fitness level. pregnancy, recent injury, obesity), be sure to consult a physician before starting. Drivers often don’t see runners, so it's safer for you to run in the direction of oncoming vehicles and move further to the side if necessary. Step 1: Rep range. Go through the warm up once with them, provide them with a handout reviewing each exercise, and communicate your expectation that the full warm up be completed before each session so you can maximize your time together. The products of an effective exercise program are disease prevention, healthy living and a general sense of well being. Is it achievable? Recap. In addition, I added two cardio days for the client to perform throughout the week. There are no "best" combinations, strictly speaking, but some good ones are chest & back, quadriceps & hamstrings, biceps & triceps, and abdominals & shoulders. Custom workout plans. She has been a personal trainer and fitness instructor since 2002. Muscle endurance, on the other hand, requires much shorter rest intervals. It wasn’t designed for a specific client. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Consider your strength. Some people find that writing an exercise and physical activity plan helps them keep their promise to be active, while some people can plunge into a new project without planning ahead. In addition, Jon founded the first-ever certification for online fitness trainers, the Online Trainer Academy. Put more thought into it.People put more thought into ordering a pizza than they do their physique or strength goals. Be specific in your answers. intensity and duration of exercise. Your email will never be shared and you can unsubscribe anytime. Follow The Focus System and you will have your bases covered. This It’s a great beginner-level program for those new to exercise, or it can be used as a valuable dynamic warm-up for the more advanced. At this point, you should have a list of your main goals, as well as a list of methods and exercises that can get you there and a tentative six-week program. ALL CONTENT COPYRIGHT © J. GOODMAN CONSULTING INC. impress the client and entice them to commit, abdominal work (rotation, flexion, anti-rotation), should not have much, if any, steady state cardio, A Strength Training Template That Works For Any Client, The Myth of Fat-Burning Workouts: How the Body Fights Back, and What That Means for Trainers and Clients, 23 Combo Exercises to Switch Up a Bored Client’s Routine. It's time for a new way of thinking about fitness goals. For the muscle endurance workout, the example primary exercises were the goblet squat and alternating row. You can expect the client to get their gains primarily from these. Faster more dedicated/focused sets are more important when improving power. Below is an easy-to-follow, one-week exercise program that does not require equipment and will only take you 30–45 minutes a day to complete. The 2nd Exercise of the Day. Choose the correct exercises for you and learn how best to do them. Like any aspect of fitness, it has a time and place, but usually sufficient cardio can be programmed into a resistance training routine with appropriate attention to rest intervals. Efficiency of movement is also less important when working muscular endurance. If the client is more confident then they can handle a warm up with dynamic stretching and myofascial release. Cardio guidelines – 2x/week. To pick the primary exercises, I use a combination of intuition and knowledge. All of our workouts will include an exercise selection customizable for your needs so you will receive the ideal workout program. That requires consistent programming. Here is a sample workout that may be appropriate for an intermediate client with no injuries but bad posture due to a desk job. For example, if they want to train for power, their rep range is 1-5, muscle endurance 12-15, etc. Consider your cardiovascular health. Tertiary exercises can be built into one of two different spots in the Focus System. EACH NEW CLIENT IS DIFFERENT. Write that sentence down and make it the first sentence of a new freewriting exercise. Since the primary goal is fat loss, the client needs to build up some muscle so have them working within hypertrophy ranges mostly. As soon as you have established your client’s goals, you should know the rep range they need to be working in. Eating a great variety of foods will cover most needs, but one general guideline is to consume more carbohydrates than protein or fat. Points to keep in mind when designing your program include: Consider your goals. If not, then you might make enhancing your flexibility another one of your goals. Step 6:  Dynamic warmup. Set an end-date for your goal. Not all calories are equal. Although you may need to perform power training on isolated muscle groups for certain sports–it’s just not the norm for the average client. Introducing the “plug-and-play method” for writing strength training programs. This. They can either be used as active rest in between sets or after the secondary exercises if there is time left in the workout. Ask specific questions: What are my goals? Ensure there is enough time - results could take a few months - to see the positive results. Can you walk short or long distances easily? Can you touch your toes when you bend over, or even your knees? Schedule chair dips at work, core contractions during your commute, or milk gallon curls for breakfast. I’ve created a .pdf document that lists all of the resources (both free and paid) in this article. By signing up you are agreeing to receive emails according to our privacy policy. Focus on getting stronger (more reps, heavier weight, an additional set, etc.) Every person is different, so there are no 5 set rules. Note: If your workout plan isn’t fixed i.e circuit, super-sets and so on, simply write down any additional details that pop up during the workout. This is where you can include things like single joint movements, abdominal work (rotation, flexion, anti-rotation), and single-leg exercises. Simply choose one of the workouts below to get started. Create the perfect schedule. Consider your flexibility. Balance other obligations with your schedule. A power reps range of 1-5 reps will require 2-3 minutes to replenish the creatine phosphate system. The reason for so much emphasis on the primary exercises in the Focus System is two-fold: Here’s an example using the reps schemes described above: In a power workout where the client would be working within the 1-5 reps range, two primary exercises might be the sumo deadlift and bench press. The cardio protocol that you prescribe for your client has to fall in line with their goals. Use advanced concepts to understand how your body reacts to exercise, giving you an edge in your training. Here you can explore and create workout plans designed by FreeTrainers.com. The second day perform 45s speed intervals at a 6:1 rest : work ratio. Plan a logical progression of activity. A “make or break” period exists with new clients where the trainer has to get them to buy into their program quickly. The most common tempo that’s used is the 3-0-1 for muscle gain during hypertrophy workouts (6-10 reps). If your body feels lethargic or pained, you may need to slow down or put down the weights. Since I wanted the workout to be metabolic in nature I added sprint intervals throughout. Think about your likes and dislikes. If, for example, I have a 1a and 1b then the exercises are meant to be done in a superset. Are you starting a fitness program to lose weight or for some other reason? The key to the Focus System is to ‘Focus’ on 1-2 of the most important things in your client’s program. All fitness programs are different, based primarily on your specific needs, but important elements are a warm-up, resistance training, cardio, cool down, and flexibility training. Step 2:  Primary exercises. There are 11 references cited in this article, which can be found at the bottom of the page. The exercise selection here has the biggest variance. That being said, some points to consider include your goals, your current fitness level and where you need to be to meet your goals. This is because the primary goal is fat loss. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/90\/Write-Personal-Goals-Step-22.jpg\/v4-460px-Write-Personal-Goals-Step-22.jpg","bigUrl":"\/images\/thumb\/9\/90\/Write-Personal-Goals-Step-22.jpg\/aid1178427-v4-728px-Write-Personal-Goals-Step-22.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"