Assessments & Programming for Personal Training Assessment Summary Lifestyle Assessment Mood Energy Levels Digestion Food Sensitivities Stress Sleep Physical Activity/Sports Postural Assessment Test Standing Front Standing Side Standing Back Components Shoulders Hips Knees Shoulders Pelvis Neck Shoulders Hips Knees & Ankles Notes General Mobility & Flexibility Joint Foot & Ankle Hips & Knees Thorax Shoulders Movement Pronation/Supination & Ankle Dorsiflexion/Knee Flexion Flexion/Extension – toe touch & modified thompson Adduction/Abduction – leg swings Internal/External Rotation – knee & hip circles Rotation, Side bending, Flexion/Extension – cape, prisoner Lat length overhead – supine with stick Int & ext rotation – wall angels, stick test Notes Physical Assessment Movement Double Leg Level 1 Accordion or Air Squat Level 2 OHS with dowell Level 3 OHS light weight Level 4 Back Squat BWT Level 5 Vertical Jump Single Leg Hip Extension (single leg bridge) Trendelenburg or step-up, step-down Lunge with dowel Split Squat or weighted lunge 1/3BWT per hand Single Leg Vertical Jump Upper Body Push Scap Pushup & Modified pushup Full Push-up Dip Loaded Push Seated Med Ball Toss Upper Body Pull Scap control test: scap ring row or just free standing Scap Strength Single Arm DB tests: Ext Rotation Powell Raise Trap 3 Raise Pullup or Chinup Loaded Pull Kipping Pullup Bending Waiter’s Bow with dowel Sorensen Sorensen or GHD hip extension test Loaded Stooping Deadlift Power Hip Extension (Oly) Core Plank Leg Lowering Abs or hollow Tabata Sit-Up Hanging leg raise Skin the cat and L-Sit Work Capacity Level 1 Test Get an idea 2 Set some Standards 3 1RM testing & 85% test for muscle fiber test 90 sec max effort, 3 min max effort, 10 min, etc... 4 Details Burpee Ladder Rowing 30 sec on/sec off x 5 Anaerobic: 60 sec at 100% row or Airdyne Aerobic:: 2k row for time, 1 mile run for time, 10 minutes on Airdyne Notes Programming Outline 1) Identify priorities – mobility & postural, strength & structural balance, conditioning & energy systems 2) Outline a schedule – decide on length of cycle & how often they are coming in 3) Pick your main movements – 4) Decide on your split – priorities always done when fresh 5) Program strength & skills – 6) Program WODs - Structuring a Session Admin Stuff 1) 2) 3) 4) 5) Availability & scheduling Prices & Payment When to refer out What if they want to do classes What if you have a group with different priorities Programming Based on Physical Assessment Double Leg Accordion Air Squat Squat % Jump Single Leg Trendelenburg Forward Lunge Split Squat Single Leg Jumps Upper Body Push Push-Up Dip Loaded Dip Train the brain, high frequency skill based homework. If trouble is with hip bending, prescribe hip bending exercises & vice versa, within skill training Balance between skill and frequency for recovery. It is a skill, then a movement, then a modality. Balance with single leg work – choose single leg work for intensity over squatting and use squatting as skill work until single leg is up to par. Optimal rest time between sessions to improve skills 72+ hours for intensity based progressions. Ensure single leg and core are matched to this level before trying to progress. i.e. must pass Sorensen and split squat in order to progress. Use depth jumping, bounding drills along with PC/PS to squat ratios to balance improvement of hip speed. If emphasis in on lower body pulling exercises, use jumps/bounds on the same day after the other important stuff. TR – priority over all other lower body activities - side lying exercises repeated every second day as homework or warm-up, followed by rowing, cycling, walking BEFORE any lunging or squatting activities. Also work on avoiding daytime slouching on one leg. If quad dominant, use step-ups and split squat with focus on heel. If one leg is more quad dominant, train that leg first. Fix pelvic imbalances with therapy, massage, rolling. Prioritize in leg training program. TUT of 30-70 sec works well for improving this. Use only skill based lower body training in the same day with this movement as it’s hard on the pelvis and can take up to 96 hours for CNS and cells to replenish i.e. no heavy squat snatch or Cindy the next day. Usually takes 3 weeks to get to point of balance i.e. week 1- 10-12 reps, Week 2 – 8-10 reps, Week 3 – 6-8 reps Do not use at end of single leg sessions like lunges or SS or at end of high volume Back Squat for Front Squat. Use at end of explosive lower body sessions – PC, PS, even back or front squat days where hips and legs are warm but knee joint is not taxed. Use exercises such as single leg bounding schemes, back leg attached, single leg skipping) Balance between skill and frequency and recovery. It is a skill first, then a movement, then a modality for ES training. Takes a lot to get to toes and a lot of recovery for some folks. Also look at shoulder balance (ext rot., trap 3, rhomboid). Diff btw kipping and strict. Slow eccentric first, then up the reps. E.g. 2-3 reps @5111 first, then 5 sets AMRAP @2020, then 10 rounds strict dips in a wod... Make sure scap pulling % are in line. UB can recover more quickly and needs more variation, so UB/LB/UB works well for a M/W/F UB pushing schedule as long as movements are varied. Prioritize pushing movement as 1st exercise in session and then supplementary exercises to balance scap. If focus is scap work, high load lower body pulling is hard to mix with it. E.g. Don’t mix heavy single DL with DB OH Press for 8 reps as too much stabilization is needed for this person if scap work is priority. No press or rowing with Powell raise, but running and jumping OK. Upper Body Push Power Upper Body Pulling Scap Strength Pullup Progression Use in concert with slower speed movements as needed based on maturity and development of athlete. Consider scapular health and bwt in terms of design. 5% solution 2 – 3 times per week (10-12 reps, 8-10 reps, 6-8 reps, 4-6 reps, which works well for low CNS demand or single limb stuff). Think of these as muscles and use multiple options for same results, such as pulleys, bands, etc.). If scap is a priority can be assigned as homework or in warm-up. Can still do pull-ups work if still working on scap but skill work rather than intensity based. If focus is scap work, high load lower body pulling is hard to mix with it. E.g. Don’t mix heavy single DL with DB OH Press for 8 reps as too much stabilization is needed for this person if scap work is priority. No press or rowing with Powell raise, but running and jumping OK. (1) Assisted strict chinup using scapular depression and rotation down to minimal assistance. (2) Unloaded negatives workout up to 60 sec total work time in one set (3) Weighted negatives (4) Strict chin-ups, high volume per week, long rest times (5) When 3-5 reps are achieved @ 3211 tempo can move to weighted singles (6) Kipping progression (7) Weighted kipping (8) CTB, etc... Bending Waiter’s Bow Sorensen Loaded bending/pulling Power Hip Extension Can practice functionally day to day in various bending/stooping situations i.e. at sink brushing teach, picking up kids, etc. Load for endurance first, then with loaded progressions. It is a quick skill to learn. Plan to move quickly to loaded activities. Progresses well with more exposure to actual movement rather than land based stuff that use the same muscles such as stiff legged DL or KB swings. Use pause at top of back extension i.e. 4022 te3mpo is potent. Retest often. Ensure balance and enough recovery with these and squatting movements. For non powerlifters, ensure enough time btw days that are squat and DL based. For beginners, keep volume low and exposure high within the week. For intermediate, keep volume increasing and planned. Take 24 – 48 hours between each of the movements. If they have to be on same day prioritize weaker movement and skill work for other one. Use with low loads and high speed pre-sprinting for CNS recruitment. Use with higher loads as initial movement in hip explosion days if that is priority to athlete. Core Side Bridge Leg Lowering Abs Tabata Sit-Up Knees to Elbows Can be done daily and bi-daily at end of workouts along with other gymnastics stabilizing skills. Always cue perfect movement. Go from knees is score was under 20 sec, then move to toes to get to 90 sec per side. Use with recovery between sessions as this may cause DOMS. i.e. 20 sec negatives to just before lower back moves. 2- 3 times per week for 5 -10 reps per session. Increase sets per week along side progression for how low legs are going. For beginner, use every 2 weeks as a measure for advancement. For intermediate once per month. For elite, use with various strategies, loading parameters, scoring variations at end of hip training days for core work. Ensure progression of scap movement and chin up work as this progresses. Best use with moderate load upper body vertical pushing movements in combinations. E.g. good with 7 sets of 10 push jerk unbroken at 135#, 10 sec rest, 10 unbroken K2E, rest 2 min. Watch out for subsequent workouts after high volume K2E, be cautious of high intensity deep valsalva after higher volume GHD situps or K2E workouts. Body Fat High Subscap/Supra/Umbil High Umbil only High Subscap & Supra only High Pec/Tricep High Estrogen Sites Toxic & Stressed Ensure NO cortisol release in workouts or between workouts Review lifestyle things first then see if pec/tri score is high, if it is, stick with 100% CP/ATP with high rest and moderate efforts – high intensity, high breathing workouts won’t help in the long run. Nutritional insulin management + 75% CP/ATP + 25% Z1/Z2 skill/sweat If only this is high, increase T with high intensity, short duration activities. 70-80% AnAl Power + AnAl Endurance 20% + 0-10% MAP + 0-10% LT Anything goes for programming, focus on lifestyle, nutrition (fiber & lose the pill) A1. 1st priority movement A2. 2nd priority movement + Conditioning 20sec MG @80% 3 min rest Training Splits Primal Movements MGW Body part split GBC (PHA) Upper Dominance Lower Dominance German Volume Training Westside Conjugate Method Squat, twist, lunge, push, pull, bend, run UB Push/LB Pull, UB Pull/LB Squat, off, repeat UB Vertical Push/Pull, LB, UB Horizontal Push/Pull, off, repeat Hips, UB Push/Pull, off, Squat, Off, repeat Chest & Back, Legs & Arms, Off, Arms & Shoulders, Off, Repeat ME Squat/DL, Off, Speed Bench, Off, Speed Squat/DL, ME Bench Templates Female 3 years training who needs work on Back Squat X X Back Squat Skill High Int. X Needs to work on jumping and hip extension Power Snatch Power Clean Plyo or jumping Needs work on Hip ext & jumping but also Deadlift as second priority Power Snatch + Deadlift Plyo + Snatch support (snatch pull, snatch balance...) Plyo + Snatch support work Power Clean + Post Chain work Plyo Elite needs DL work Pst Chain work Deadlift intensive LB Pull/UB push UB and metabolic Anaerobic lactic gymnastics Squat based skill day Squat/UB pull X Repeat Anaerobic lactic cardio X Elite needs DL work Intermediate presents with 250# DL and 250# Squat i.e. needs DL work Heavy Deadlift Failed TR test & needs single leg work X Beginner who needs low volume but high exposure to DL and Squat and UB movements. Superset UB Push & LB Pull + Superset UB Pull & LB Push UB X Female UB program Priority is improved lean body mass with DL priority (1 squat + 1 DL per week) DB SS UB Push + Intensity based conditioning with no jumping, running or squatting X LB DL DL support work at high intensity + lunge/squat based at low intensity to finish Other priorities or ES training (Post Chain, UB Pull...) Superset UB Push & LB Pull + Superset UB Pull & LB Push X X Squat Skill Squat Clean OHS Other priorities Power Snatch X Back Squat High Int. Plyo X repeat Heavy DL or DL skill X DB SS UB Push X Superset UB Push & LB Pull + Superset UB Pull & LB Push LB X UB Squat Skill based, not too intense X UB DL X Reps, Sets, Rest Training Age Beginner 8-15 reps; less sets Intermediate Advanced 5-8 reps; more sets 1-5 reps; most sets Less rest 3RM – 3 min rest 5RM Back Squat – 3 min rest 12RM – 30 sec rest More rest 3RM – 10 min rest 5RM Back Squat – 15 min rest 12RM – 2 min rest Objective (multiple sets lead to more and faster gains) Relative Strength (max strength, min size) 1-5 reps (0-10sec TUT) Functional Hypertrophy 5-7 reps (10-30sec TUT) Hypertrophy (strength through muscle cross-section) 8-12 reps (30-50sec TUT) Strength Endurance 12+ (40-70sec TUT) Muscle Fiber Composition (stick to athlete’s strong rep range 75% of the time) IIB 1-5 reps IIA 6-12 reps I 12+ Specificity of Muscle Groups and Types (for elite athletes) Flexors (usually more fast twitch) Less reps Extensors (usually slow twitch) More reps Up to 12 reps for gains, needs more variety than lower body Upper Body Up to 60 reps still makes gains Lower Body Hormonal Response Anabolic (Testosterone) Low reps; more sets Growth Hormone High reps; less sets Complexity of Exercise Complex requiring a lot of coordination Less reps Simple movements More reps Variation within a program Day to Day Individualize # of sets per day Overtraining/Overreaching Decrease sets first, not intensity Lots of exercises (~8) Accumulation Low sets (2 – 3 sets per exercise) 16 weeks out High reps 30 – 60 sec tempo Lower intensity Build skill Moderate number of exercises (~6) Intensification Moderate sets (3 – 4 sets per exercise) 4-8 weeks out Low-moderate reps 10 – 30 sec tempo Less exercises (~4) Pre-Competition Low sets 1-2 weeks out Low reps Fast Tempo (0 – 10 sec TUT) Rest Between Exercises/ Pairings Less rest ~ 10 sec Between Lower Body & Upper Body Back Squat @ 3010; 3 reps (intensity) – rest 10 sec Exercises L-pullups @ 3010; reps (skill) – rest 3 min Less rest ~ 30 sec Low nervous system demand Hip Ext @ 2010; 15 reps – rest 30 sec exercises Single Exercise (no superset) Sit-Up@ 1010; 15 reps – rest 30 sec More rest for site specific recovery Progressions Decrease set rest between workouts Increase load per workout Manipulate TUT Manipulate workout duration TUT & Tempo Objective Relative Strength (max strength, min size) Functional Hypertrophy Hypertrophy (strength through muscle cross-section) Strength Endurance Absolute strength sports with high speed component Max Strength Rehab Body Building Beginners 0-10sec (1-5 reps) No more than 20 sec 10-30sec (5-7 reps) 30-50sec (8-12 reps) 40-70sec (12+ reps) Should not exceed 40sec Highest possible speed on concentric + appropriate tension i.e. appropriate loading +pause at end of concentric Slow training for control of movement, retraining, core control Slow training ok Can choose slower training at first for control of movement, increased work capacity & core control 3 x 15-20 @ 2010 4 x 4-6 @ 4080 6 x 3 @ 3011 Strength + quick adaptation IIA fibers + increase ATP/CP storage High threshold, high potential for growth Layman Weight Training Tempo for Trained Athlete (TUT) AA Power 1-10 sec AA Capacity 11-20 sec AL Power 21-40 sec AL Capacity 41-120 sec Energy System Training Training Zones Zone #1 Zone #2 Zone #3 Zone #4 Zone #5 Max Aerobic Power (endurance before power) MAP #1 (good for most clients) MAP #2 (good for most clients) MAP #3 (when 20min+ needs work) MAP #4 (when 20min+ needs work) Anaerobic Alactic (power before endurance) Power Endurance Able to carry on a conversation during activity Conversation possible but not easy Difficult to carry on a conversation Difficult to speak clearly Very intense effort, rarely used 65 to 74% 30 sec Z1 / 30 sec Z4 3 min Z1 / 3 min Z3 1 min Z1 / 1 min Z4 5 min Z1 / 5 min Z3 2-3 x 10 2-3 x 4 2-3 x 8 1-2 x 8 0-10 sec work/2:00-3 min rest 10-20 sec work/2:30-3 min rest 12-32 reps in 3-4 sets 6-18 reps in 3-6 sets 75 to 84% 85 to 90% 91 to 96% 97 to 100% Anaerobic Lactic (power before endurance) Power Endurance Periodization Strength Splits Energy Systems Priorities & How to Fix them 20-60sec work/4:40-6:40 min rest 60-90sec work/6:00-8:00min rest 6-18 reps in 3-6 sets 4-10 reps 2-5 sets