PERSONAL TRAINING QUARTERLY
PTQ
VOLUME 7
ISSUE 4
Dec | 2020
ABOUT THIS PUBLICATION
Personal Training Quarterly (PTQ)
publishes basic educational
information for Associate and
Professional Members of the NSCA
specifically focusing on personal
trainers and training enthusiasts. As
a quarterly publication, this journal’s
mission is to publish peer-reviewed
articles that provide basic, practical
information that is research-based
and applicable to personal trainers.
Copyright 2020 by the National
Strength and Conditioning
Association. All Rights Reserved.
Disclaimer: The statements and
comments in PTQ are those of the
individual authors and contributors
and not of the National Strength
and Conditioning Association.
The appearance of advertising in
this journal does not constitute an
endorsement for the quality or value
of the product or service advertised,
or of the claims made for it by its
manufacturer or provider.
NSCA MISSION
As the worldwide authority on
strength and conditioning, we
support and disseminate researchbased knowledge and its practical
application, to improve athletic
performance and fitness.
PERSONAL TRAINING QUARTERLY
PTQ
EDITORIAL OFFICE
VOLUME 7
ISSUE 4
Dec | 2020
EDITORIAL REVIEW PANEL
EDITOR:
Nick Tumminello, NSCA-CPT
Scott Cheatham, PHD, DPT, PT, OCS,
ATC, CSCS
Mike Rickett, MS, CSCS
ASSISTANT EDITOR:
Britt Chandler, MS, CSCS,*D,
NSCA-CPT,*D
Josh West, MA, CSCS
Scott Austin, MS, CSCS
PUBLICATIONS DIRECTOR:
Keith Cinea, MA,
CSCS,*D, NSCA-CPT,*D
Nate Mosher, DPT, PT, CSCS, NSCA-CPT
MANAGING EDITOR:
Matthew Sandstead, NSCA-CPT,*D
Kelli Clark, DPT, MS
PUBLICATIONS COORDINATOR:
Cody Urban
Ron Snarr, MED, CSCS
Laura Kobar, MS
Leonardo Vando, MD
Daniel Fosselman
Tony Poggiali, CSCS
Chris Kennedy, CSCS
Teresa Merrick, PHD, CSCS, NSCA-CPT
Bojan Makivic, MS
Justin Kompf, CSCS, NSCA-CPT
Alexis Batrakoulis, MS, CSCS, NSCA-CPT
TALK TO US…
Share your questions and comments.
We want to hear from you. Write to
Personal Training Quarterly (PTQ)
at NSCA Publications, 1885 Bob
Johnson Drive, Colorado Springs, CO
80906, or send an email to
matthew.sandstead@nsca.com.
CONTACT
Personal Training Quarterly (PTQ)
1885 Bob Johnson Drive Colorado
Springs, CO 80906
phone: 800-815-6826
email: matthew.sandstead@
nsca.com
Reproduction without permission
is prohibited.
ISSN 2376-0850
It is the goal of the NSCA to only publish information that is accurate and fair. Any material
errors of fact will be promptly corrected in a clear and timely manner.
The NSCA maintains its scholarly journals archive as a permanent, historic record of the
transactions of scholarship. Articles that have been published in a journal shall remain extant,
exact, and unaltered as far as is possible. However, very occasionally circumstances may arise
where an article is published that must later be corrected, retracted, or even removed. Such
actions must not be undertaken lightly and can only occur under exceptional circumstances.
To report errors requiring correction or clarification, email the editorial office at publications@
nsca.com or write to National Strength and Conditioning Association, Attn: Education and
Publications Director, 1885 Bob Johnson Dr., Colorado Springs CO 80906. Your letter should be
clearly marked as a letter of complaint. Please (a) identify in writing the precise factual errors in
the published article (every false, factual assertion allegedly contained therein), (b) explain with
specificity what the true facts are, and (c) include your full name, mailing address, telephone
number, and email address
PTQ 7.4 | NSCA.COM
TABLE OF CONTENTS
04
EFFECTS AND IMPLEMENTATION OF EXERCISE DURING PREGNANCY
08
MEETING YOUR CLIENTS WHERE THEY ARE—
HOW TO NEST YOUR GOALS WITH THEIRS
12
CRITICAL EVALUATION OF THE WIM HOF METHOD
16
RESISTANCE TRAINING FOR THE OLDER CLIENT—
SHOULD THEY PRESS, SQUAT, AND DEADLIFT?
20
PROGRAMMING FOR SPECIAL POPULATIONS—
A PRACTICAL CASE STUDY
24
ONLINE TRAINING—RECOMMENDATIONS FOR IMPROVING FITNESS IN ATHLETES
AND GENERAL POPULATION
RON SNARR, PHD, CSCS,*D, NSCA-CPT, TSAC-F, CONNOR COLLUM, MS, BRIANNA SIMMONS,
JAZMINE WOODS, JORDAN ADCOCK, STEPHANIE GIBSON, AND GINA HOGAN
SHANE JENNE, CSCS, NSCA-CPT, TSAC-F
JOHN MCNAMARA, PHD, CSCS, NSCA-CPT, USAW-1
DANIEL FLAHIE, MSED, CSCS, FMS
SAM ROTHSCHILD, CSCS,*D
RUPESH CHOUDHURY, CSCS, USAW
PTQ 7.4 | NSCA.COM
EFFECTS AND IMPLEMENTATION OF
EXERCISE DURING PREGNANCY
RON SNARR, PHD, CSCS,*D, NSCA-CPT, TSAC-F, CONNOR COLLUM, MS, BRIANNA SIMMONS,
JAZMINE WOODS, JORDAN ADCOCK, STEPHANIE GIBSON, AND GINA HOGAN
INTRODUCTION
P
regnancy is a major stage in many women’s lives within
their reproductive years and the incorporation of exercise
during this time can be vastly beneficial. However, to a large
majority, exercise during pregnancy has been long believed to
be detrimental to the developing fetus. However, an abundance
of literature has indicated that exercising while pregnant may
benefit both the mother and unborn child, such as improvements
in physical fitness, mental well-being, and a reduced duration
of labor and delivery (6,13). This article will briefly discuss the
physiological and psychological adaptations and review general
guidelines for beginning aerobic and resistance training exercise
during pregnancy.
PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS
Throughout pregnancy, the mother’s body undergoes unique
cardiovascular, metabolic, respiratory, body composition, and
endocrine adaptations that personal trainers must take into
consideration prior to the establishment of an exercise program.
While these changes occur at various times, each should be
carefully monitored by personal trainers. For instance, resting
cardiac output increases by up to 20% as early as eight weeks and
continues to rise throughout pregnancy, resulting in a ~40% higher
cardiac output than before pregnancy (19). This change in cardiac
output is a result of an 11 – 15% increase in heart rate (16).
Respiratory changes include increases in tidal volume and minute
ventilation by ~50% to account for fetal oxygen demands; thus,
increasing overall oxygen consumption by 10 – 20% at rest (3). As
the fetus continues to develop, uterine expansion presses on the
diaphragm, increasing the energy demands for breathing both at
rest and during physical activity. This combination of decreased
space for lung expansion and pressure on the diaphragm may
lead to hyperventilation in a pregnant client. Therefore, personal
trainers should monitor breathing rate, via a respiration rate strap,
as well as recommend breathing exercises to allow for relaxation
of the diaphragm and a potential return to resting rates. This rise
in metabolic demand is accompanied by a decrease in exercise
capacity, as less oxygen is available for aerobic activity. The
increased energy demand of breathing increases the caloric needs
by ~300 kcals per day for the expectant mother.
With body composition, the expectant mother can anticipate
substantial increases in body weight, breast tissue, and uterine
size due to fetal development. Healthy maternal weight gain
depends on the pre-pregnancy body mass index (Table 1)
(10). Traditional methods of body composition (e.g., skinfolds,
bioelectrical impedance) may not yield accurate results during
pregnancy. Alternate methods of tracking girth measurements
may be needed. Also, excessive weight gain should be monitored
as the prevalence of maternal hypertension, gestational diabetes,
4
and fetal macrosomia (i.e., increased fetal birth weight) increases
with above recommended weight gain (8).
Also, psychological changes may be present throughout the
gestation period and could be affected by factors such as activity
level, body image and self-confidence, hormones, strength of
support system, extent of adverse signs and symptoms (e.g.,
nausea, dizziness, hypertension), and mental preparation for
pregnancy (4,6,13). While the extent of these factors varies for
each expectant mother, physical activity can reduce their negative
effects. For example, a study of 2,202 pregnant participants
examined the effects of aerobic exercise resistance training and
yoga on quality of life (13). Research indicated that incorporating
one or more types of exercise led to a higher quality of life,
overall happiness, and healthier pregnancy. Additionally, despite
the changes in body composition and weight gain that occurs
during gestation, pregnant women who engaged in high-volume
exercise (i.e., more than 90 min of moderate-intensity activity
per week) reported greater body image satisfaction compared to
those who participated in low-volume exercise (i.e., less than 40
min of moderate-intensity activity per week) (6). These findings
suggest that increased physical activity may improve perceptions
of body image.
EXERCISE PRESCRIPTION
CONSIDERATIONS
Prior to the establishment of an exercise program during
pregnancy, an individual’s medical history, contraindications,
and overall health should be established and cleared by a
medical professional. Any signs of absolute contraindications
indicate that exercise should not be performed; however, if
relative contraindications exist, exercise can be performed under
supervision if advised by a medical professional. Additionally,
if any warning signs surface during training (Table 2), exercise
must be stopped immediately (1,2). It is important for the
personal trainer to work in conjunction with an individual’s
medical professional team in order to safely and effectively
prescribe exercise.
ACTIVITIES TO AVOID
When exercising during pregnancy, certain conditions should
be avoided, such as high altitude, hot or humid conditions, high
contact activities (e.g., contact sports), and extended supine
postures (1,16). For altitude, a pregnant woman who currently
resides at sea level can safely exercise at altitudes below 6,000
ft (1,3). However, an expectant mother who chooses to exercise
above this level needs to be aware of the warning signs of altitude
sickness (e.g., headache, loss of appetite, nausea, vomiting,
unusual fatigue or weakness, lightheadedness, or difficulty
sleeping) (11). Like altitude, maternal core temperature should be
closely monitored during exercise via non-invasive methods (e.g.,
PTQ 7.4 | NSCA.COM
PTQ 7.4
forehead skin temperature). Throughout the first few weeks of
pregnancy, maternal core temperature is largely dependent upon
hydration status and environmental conditions (1). Furthermore,
previous research has indicated that a maternal core temperature
of 102.2 °F or more may increase the risk of neural tube defects
(10,14). It is also possible that defects could occur during exercise
if environmental temperature is 90 °F or more; however, if
exercising within an air-conditioned environment, it is unlikely for
neural tube defects to occur (1). In studies where a temperaturecontrolled environment was provided to the pregnant clients,
core body temperature only rose up to 1.5°C in 30 min—remaining
within safe limits (7). While exercise in heat and humidity should
be avoided for the pregnant woman, precautions should be taken
by the pregnant client and observed by the personal trainer to
avoid heat stress (e.g., proper hydration, loose fitting clothing) if
planning activities outdoors as some stressors (e.g., dehydration)
have been associated with uterine contractions (2,13).
Other activities that should be avoided, either throughout the
entirety or a portion of pregnancy, are scuba diving, exercises
performed in the supine position, and other high-risk, low-reward
activities. For example, diving should be avoided throughout
pregnancy due to various reasons including increased intraabdominal pressure and increased risk of decompression sickness.
Decompression sickness can occur from too quick an ascent or
an increase in lung pressure that allows nitrogen air bubbles
to enter the bloodstream. In adults, filtration of the air bubbles
occurs within the liver; however, within the fetus, research is
limited as to the effectiveness to clear the nitrogen. If untreated,
the accumulation of arterial gas buildup may cause the formation
of arterial ischemia, with the potential to produce development
abnormalities, including neural deficits, and even fetal death (7).
In regard to the supine position, maintaining this position for
extended durations should be avoided after the first trimester
(i.e., after 20-week gestation) (1). Due to the increase in intraabdominal weight and pressure via the gravid uterus, lying in the
supine position may lead to a possible obstruction of the inferior
vena cava; thereby reducing venous return (16). This reduction in
blood may elicit a decrease in cardiac output and possibly induce
hypotension, resulting in nausea, dizziness, or syncope. However,
collective evidence may suggest that performing various exercises,
such as dynamic exercises (e.g., bench press, crunches) and static
exercises (e.g., stretching, various yoga poses) for a short duration
may be advisable (18). Lastly, high-impact activities and sports
that increase the potential for abdominal trauma, falls, or excess
joint stress (e.g., gymnastics, basketball) should be avoided (16).
EXERCISE PRESCRIPTION
When designing exercise programs for expectant mothers, the
main priority is safety. While some women want to maintain or
increase their current fitness levels during pregnancy, others may
seek a personal trainer for the main purpose of increasing the
health of the unborn child. Personal trainers need to be aware of
the specific goals, mindset, and medical history before developing
of a cardiovascular and resistance training regimen. In general,
pregnant women should engage in a structured program which
includes weight-bearing (e.g., walking, bodyweight movements,
free-weights, weight machines) and non-weight bearing (e.g.,
swimming, cycling) exercises that recruit large muscle groups in a
dynamic and rhythmic manner (6).
The American College of Sports Medicine (ACSM) guidelines
suggest that pregnant women should complete 30 min of
exercise daily, 3 – 5 days per week (2). However, women who
were sedentary prior to pregnancy should start with 10-min lowintensity sessions and gradually progress to 30-min sessions at
a moderate intensity (2). Furthermore, regular exercisers may be
able to tolerate prolonged exercise (i.e., more than 60 min), but
should be aware of their environment and ensure proper hydration
while avoiding heat stress (2). An extended 10- to 15-min, lightintensity warm-up before exercise and similar cool-down after are
also recommended.
When prescribing an exercise routine for pregnant women,
intensity is a challenging variable to measure due to the
physiological changes affecting heart rate and blood pressure. If
the expectant mother does not have any complications during
her pregnancy, she can follow the same recommendations as
other adults: moderate-intensity exercise of 30 min most days,
accumulating at least 150 min per week (2,16). ACSM defines
moderate-intensity exercise for pregnant women as a metabolic
equivalent (METs) of 3 – 5.9 or a rating of perceived exertion
(RPE) of 12 – 13 on a scale of 6 – 20, while vigorous intensity is six
or more METs or RPE of 14 – 17 (2).
In addition to cardiovascular fitness, musculoskeletal strength
should be targeted through resistance training. ACSM indicates
that resistance training is safe during pregnancy using
external loads of light-to-moderate intensity that allow for 8
– 15 repetitions performed through a full range of motion (2).
Furthermore, a resistance training regimen for a pregnant client
should include exercises for core and pelvic floor musculature
(e.g., Kegel exercises) to relieve low-back pain, reduce the
likelihood of urinary incontinence and diastasis recti, and promote
an easier labor and delivery (19). While general guidelines
are established for both cardiovascular and musculoskeletal
exercise, training programs should be individually tailored and
consistently adjusted accordingly based on intensity, duration, and
daily well-being.
CONCLUSION
Throughout pregnancy, a woman may experience a myriad of
physiological and psychological changes that may affect her
overall health. Research shows that exercise may decrease
or alleviate unpleasant symptoms that often accompany
childbearing. A properly structured exercise program may improve
weight management, delivery, and emotional health. However,
when developing a program for this population, personal trainers
should educate themselves and take all necessary precautions
prior to establishment of an exercise program. Furthermore,
changes in training intensity, duration, and frequency should be
based on physician recommendations and any onset of warning
signs or symptoms.
PTQ 7.4 | NSCA.COM
5
EFFECTS AND IMPLEMENTATION OF EXERCISE DURING PREGNANCY
REFERENCES
1. American College of Obstetricians and Gynecologists. Physical
activity and exercise during pregnancy and the postpartum
period Committee Number 804. Obstetrics and Gynecology
126: 135-142, 2020.
2. American College of Sports Medicine. ACSM’s Guidelines
for Exercise Testing and Prescription (10th ed.). Philadelphia, PA:
Lippincott Williams & Wilkins; 2018.
3. Anitha, OR, Johncy, S, Bondade, SY, and Thomas, C.
Respiratory responses to exercise in pregnancy. Journal of
Evolution of Medical and Dental Sciences 3(40): 10127-10134, 2014.
4. Asher, I, Kaplan, B, Modai, I, Neri, A, Valevski, A, and Weizman,
A. Mood and hormonal changes during late pregnancy and
puerperium. Clinical and Experimental Obstetrics and Gynecology
22(4): 321-325, 1995.
5. Berghella, V and Saccone, G. Exercise in pregnancy! American
Journal of Obstetrics and Gynecology 216(4): 335-337, 2017.
16. Olson, D, Sikka, RS, Hayman, J, Novak, M, and Stavig, C.
Exercise in Pregnancy. Current Sports Medicine Reports 8(3):
147-153, 2009.
17. Orhue, AA, and Otubu, JA. Prolonged labour. Textbook
of Obstetrics and Gynaecology for Medical Students. Ibadan:
Heinemann Educational Books; 439-41, 2006.
18. Ouzounian, JG, and Elkayam, U. Physiological changes
during normal pregnancy and delivery. Cardiology Clinics
30(3): 317-329, 2012.
19. Perales, M, Santos-Lozano, A, Ruiz, JR, Lucia, A, and Barakat,
R. Benefits of aerobic or resistance training during pregnancy on
maternal health and perinatal outcomes: A systematic review.
Early Human Development 94: 43-48, 2016.
20. Salvesen, KÅ, Stafne, SN, Eggebø, TM, and Mørkved, S.
Does regular exercise in pregnancy influence duration of labor?
A secondary analysis of a randomized controlled trial. Acta
Obstetricia et Gynecologica Scandinavica 93(1): 73-79, 2014.
6. Boscaglia, N, Skouteris, H, and Wertheim, E. Changes in
body image satisfaction during pregnancy: A comparison of high
exercising and low exercising women. Australian and New Zealand
Journal of Obstetrics and Gynecology 43(1): 41-45, 2003.
21. Soma-Pillay, P, Catherine, NP, Tolppanen, H, Mebazaa,
A, Tolppanen, H, and Mebazaa, A. Physiological changes in
pregnancy. 27(2): 89-94, 2016.
7. Camporesi, E. Diving and pregnancy. Seminars in Perinatology
20(4): 292-302, 1996.
ABOUT THE AUTHORS
8. Chandrasekaran, S, Levine, LD, Durnwald, CP, Elovitz, MA, and
Srinivas, SK. Excessive weight gain and hypertensive disorders of
pregnancy in the obese patient. The Journal of Maternal-Fetal and
Neonatal Medicine 28(8): 964-968, 2015.
Ron Snarr is an Assistant Professor and Human Performance Lab
Director at Georgia Southern University. He holds a PhD in Exercise
Physiology/Human Performance from the University of Alabama.
Snarr has over 15 years of experience in strength and conditioning,
as well as personal training, working with athletes at the Olympic,
professional, and collegiate levels.
9. Weight gain during pregnancy. 2019, Retrieved November
2020 from https://www.cdc.gov/reproductivehealth/
maternalinfanthealth/pregnancy-weight-gain.htm.
Connor Collum is a recent graduate of the Master’s Exercise Science
program at Georgia Southern University.
10. Edwards, MJ. Hyperthermia and fever during pregnancy.
Birth Defects Research Part A: Clinical and Molecular Teratology
76(7): 507-516, 2006.
Brianna Simmons is a first-year master’s student at Georgia
Southern University, studying exercise science.
11. Gallagher, S, and Hackett, P. High-altitude illness. Emergency
Medicine Clinics of North America 22(2): 329-55, 2004.
Jazmine Woods is a first-year master’s student at Georgia Southern
University, studying exercise science.
12. Grisso, J, Main, D, Chiu, G, Synder, E, and Holmes, J. Effects
of physical activity and life-style factors on uterine contraction
frequency. American Journal of Perinatology 9(05/06):
489-492, 1992.
Jordan Adcock is a recent graduate of the Exercise Science
Undergraduate program at Georgia Southern University.
13. Liu, N, Gou, W, Wang, J, Chen, D, Sun, W, Guo, P, and Zhang,
W. Effects of exercise on pregnant women’s quality of life: A
systematic review. European Journal of Obstetrics and Gynecology
and Reproductive Biology 242: 170-177, 2019.
14. Milunsky, A, Ulcickas, M, Rothman, K, Willett, W, Jick, S, and
Jick, H. Maternal heat exposure and neural tube defects. Jama
268(7): 882-885, 1992.
Stephanie Gibson is a recent graduate of the Exercise Science
Undergraduate program at Georgia Southern University.
Gina Hogan is a first-year master’s student at Georgia Southern
University, where she works as a research assistant. Hogan received
her Bachelor of Science degree in Kinesiology in May 2019 from
Georgia Southern University.
15. Mottola, M, Nagpal, T, Bgeginski, R, Davenport, M, Poitra, V,
Gray, C, et al. Is supine exercise associated with adverse maternal
and fetal outcomes? A systematic review. British Journal of Sports
Medicine. 53(2): 82-89, 2019.
6
PTQ 7.4 | NSCA.COM
NSCA.com
TABLE 1. RECOMMENDATIONS FOR WEIGHT GAIN DURING PREGNANCY
BODY MASS INDEX
PRE-PREGNANCY
WEIGHT CATEGORY
TOTAL WEIGHT (LB)
SECOND AND THIRD
TRIMESTER
(LB/WEEK)
<18.5
Underweight
28 – 40
1 – 1.3
18.5 – 24.9
Normal Weight
25 – 35
0.8 – 1
25 – 29.9
Overweight
15 – 25
0.5 – 0.7
>30
Obese
11 – 20
Values are based on the recommended guidelines by the Center for Disease Control (9).
0.4 – 0.6
TABLE 2. GENERAL WARNING SIGNS AND SYMPTOMS THAT CONTRAINDICATE EXERCISE DURING PREGNANCY
GENERAL WARNING SIGNS AND SYMPTOMS
Shortness of breath
Vaginal bleeding
Dyspnea prior to exertion
Dizziness
Headache
Chest pain
Calf pain, swelling, or muscle
weakness (need to rule out
deep vein thrombosis)
Pre-term labor
Decreased fetal movement
Amniotic fluid leakage
THE LEADERS
IN FUNCTIONAL
TRAINING
EQUIPMENT &
EDUCATION
800 -556 -7464 ■ PERFORMBETTER
.com
PTQ 7.4 | NSCA.COM
7
MEETING YOUR CLIENTS WHERE THEY ARE—
HOW TO NEST YOUR GOALS WITH THEIRS
SHANE JENNE, CSCS, NSCA-CPT, TSAC-F
INTRODUCTION
I
t is imperative that both the client and the personal trainer
use a common operating language when working together
towards the goal. The SMART (specific, measurable, achievable,
realistic, and time-based) goal format states that a goal must be
time-bound in order to be effective (5). It is also important to
set standards and conditions in order to better understand not
only what needs to be done but how long it may take to do so.
To achieve some level of motivation, the goal must be difficult to
accomplish (4). It is the personal trainer’s job to understand the
client’s desire and emotion and link it to their goals (6). This article
will provide some conditions and standards with specific tools
personal trainers may consider using in their initial interview with
potential clients.
“Standards” can be defined as something established by authority,
custom, or general consent as a model or example. It is important
to note that this “authority” is the personal trainer. Ideal working
standards do not create themselves. The personal trainer has to
breed the environment for themsleves and the client.
Conditions are “a restricting or modifying factor.” Conditions help
guide actions to fulfill the standards already in place. For example,
the progress photo standard is to submit new pictures at the end
of each training block. A condition is that the client must wear the
same outfit each time they take these photos. Examples of the
relationship between standards and conditions can be found in
Tables 1 and 2.
THE INITIAL INTERVIEW
When sitting down with a potential client, many things are
considered, but ultimately the personal trainer should ensure that
the working relationship between themself and the potential client
will be effective. After building rapport, the personal trainer may
find a window of opportunity where the personal trainer can ask
more effective questions. The personal trainer wants the client
to be as open as possible when it comes to what they want and
why they want that specific goal. Participation in the goal-setting
process tends to enhance goal commitment (6). Once the personal
trainer understands what their client wants, it is the personal
trainer’s responsibility to give them an appropriate timeline.
When in this phase of creating SMART goals, the personal trainer
may consider creating a calendar with the potential client. This
provides a common operating picture, visually, of how long it
may take the client to reach their goals. This calendar serves as
a visual aid and the client may be able to shed light on personal
celebrations that serve as friction points in reaching their goals,
such as birthdays, vacations, and holidays. Setting this condition
during the initial interview process allows the personal trainer to
identify science-backed timelines to the client.
8
For example, if a client wants to lose 10 lb in two weeks, the
personal trainer can use this opportunity, with the calendar, to
explain that what the client may want instead is to consider a
steadier rate of loss in order to sustainably lose and keep the
weight off. Aiming to lose 5 – 10% of initial body weight within
the first six months is a realistic approach (2). Rapid weight loss
with aggressive nutrition restrictions may leave the client less
motivated because the goal was too difficult (4).
When using this condition, it is important to set standards as well.
The personal trainer, and client, will work with multiple checks and
balances along the way. During the client’s journey, their progress
will go through the rigors of being observable, measurable
and repeatable.
OBSERVABLE
The personal trainer may find that the goal of losing 10 lb is often
a surface-level goal. The client usually has an underlying reason
of why they want to lose the 10 lb and it is the personal trainer’s
role to draw that out of them. Goals have been shown to be most
effective when they are important to the individual and when
the individual can see their progress (7). The personal trainer
may emplace a condition that the client update before and after
progression photos on a regular basis. Although this is a great
goal for side to side progression, the personal trainer can offer
more of a service.
The personal trainer can suggest that the client weigh themselves
daily with a checklist of standards (shown in Table 1). When
the client has a clear standard to follow and the conditions are
met, the testing becomes more reliable. Once weighed, the
client can input their data into an app, which will produce a
chart. The personal trainer and client can then use that chart to
show progression.
The personal trainer may also find benefit in observing the
client’s energy levels and attitude, especially if the client’s goal
is weight loss. A negative change in energy and attitude may
illuminate the realization that the personal trainer’s methods are
too aggressive at a specific time. The more specific the personal
trainer is with their conditions, the more consistent the client will
be in their efforts.
MEASURABLE
Peter Drucker made famous the quote, “If you can’t measure it,
you can’t improve it.” Although some have argued this point, it
serves to spark a conversation. Where appearance is measured by
progress photos and weight by the chart provided by inputting
their data into an app, the personal trainer and client may find it
beneficial to track steps, sleep, successes, and failures of the week.
Using wearable technology and a training app can streamline
tracking for the client. For example, collecting points, tracking
PTQ 7.4 | NSCA.COM
PTQ 7.4
TABLE 1. EXAMPLES OF GOOD STANDARDS AND CONDITIONS
STANDARDS
CONDITIONS
Wear the same clothes
Use the same camera
The client will submit a progress photo at the end of each training
block to Google Drive no later than Monday morning at 9:00 am
Stand unflexed
Keep the same distance away from the camera
Use the same lighting
Unfed
After using the restroom
The client will weigh themselves daily
Unclothed
Make sure the scale is in the same spot every day
Include pictures of MyFitnessPal© weekly macro breakdown
Include by-item summary of each meal
The client will submit their weekly nutrition
logs on Friday no later than 9:00 pm
Must give written summary of challenges and
successes they faced throughout the week
TABLE 2. EXAMPLES OF BAD STANDARDS AND CONDITIONS
STANDARDS
CONDITIONS
The client will take progress pictures once a week
Be relaxed in your picture
The client will weigh themselves daily
Step on a scale once a day
The client will log food
Use MyFitnessPal©
leaderboard ranking systems, awarding badges, and providing
progress bars can motivate the client to continue to work hard to
unlock more content (1).
Looking at the weight loss example, an increase in step volume
and increasing non-exercise activity thermogenesis (NEAT) may
lead to a positive change in the client’s body weight. Tracking
movement with wearable technology provides another progress
bar that would be used as a tool for the client’s success.
REPEATABLE
The creation of clear standards and conditions made readily
available to both the personal trainer and client may help to steer
the forward progression in a positive direction. The personal
trainer and client must have a clear operating picture in order to
effectively progress.
After stating the standards and conditions for the training block,
the personal trainer must provide a list of priorities. When done
correctly, this gives the client an action list. This action list will
enable the client to decisively focus their attention on a small list
of tasks to complete for each given block referencing the personal
trainer’s standards and conditions. After the client completes
each prioritized task to standard, the personal trainer will have
more reliable metrics to use to make various alternations to
further progress.
ACCOUNTABILITY
Once the client understands the personal trainer’s programming
system, they are ready to be introduced to the rest of your
community. Many positive outcomes result from effective
socialization (e.g., self-efficacy, performance, retention, perceived
fit, satisfaction) (3). The common operating language and
habits will be expressed further by others in the group. This
reinforcement provides an environment for each client to share
their successes and challenges they face and enables them to
share their own tips and tricks they have found in order to curb
failures and boost their successes. Together, as a group, the
personal trainer and clients progress.
PTQ 7.4 | NSCA.COM
9
MEETING YOUR CLIENTS WHERE THEY ARE—
HOW TO NEST YOUR GOALS WITH THEIRS
CONCLUSION
ABOUT THE AUTHOR
It is an essential task that the personal trainer set conditions and
standards early in the personal trainer-client rapport building
process. This provides a clear operating picture for all clients
enrolled in the program. The personal trainer and client must
ensure each goal is time-bound and follows science-backed
tactics and strategies. The personal trainer and client must have
the ability to check progress with observable, measurable, and
repeatable conditions at multiple checkpoints in multiple different
ways within each training block.
Shane Jenne is a Certified Strength and Conditioning Specialist®
(CSCS®) and National Strength and Conditioning Association
(NSCA) Certified Personal Trainer® (NSCA-CPT®) through the
NSCA, as well as an online personal trainer at shanejenne.com.
He earned his Bachelor of Arts degree from Webster University
and afterwards volunteered as a Strength and Conditioning
Coach under the Head Strength and Conditioning Coach for the
Webster University Athletics Department, Matt Saitz. Jenne is
presently a 2nd Lieutenant Army Infantry Officer serving in Fort
Bliss, TX. His work
REFERENCES
1. Jent, S, and Janneck, M. Using gamification to enhance user
motivation in an online-coaching application for flexible workers.
WEBIST 2016 – 12th International Conference on Web Information
Systems and Technologies.
2. Koliaki, C, Spinos, T, Spinou, M, Maria-Eugenia, Brinia, M,
Mitsopoulou, D, and Katsilambros, N, Defining the optimal dietary
approach for safe, effective and sustainable weight loss in
overweight and obese adults. Healthcare 6(3): 73, 2018
3. Klein, H, Polin, B, and Sutton, K. Specific onboarding practices
for the socialization of new employees. International Journal of
Slection and Assessment 2015.
4. Latham, G, and Locke, E. Self-regulation through goal setting.
Organizational Behavior and Human Decision Processes 50:
212-247, 1991.
5. Lawlor, B, and Hornyak, M. Smart goals: How the application
of smart goals can contribute to achievement of student
learning. Developments in Business Simulation and Experiential
Learning 39: 2012.
6. Lunenburg, F. Goal-setting theory of motivation. International
Journal of Management, Business, and Administration 15(1): 2011.
7. Munson, S, and Consolvo, S. Exploring Goal-Setting, Rewards,
Self-monitoring, and Sharing to Motivate Physical Activity.
2012 6th International Conference on Pervasive Computing
Technologies for Healthcare (PervasiveHealth) and Workshops.
10
PTQ 7.4 | NSCA.COM
Official Sponsor
CRITICAL EVALUATION OF THE WIM HOF METHOD
JOHN MCNAMARA, PHD, CSCS, NSCA-CPT, USAW-1
T
he Wim Hof training method has become very popular
via YouTube and other social media platforms. Numerous
people are attempting to use his method of breathing, cold
exposure, and meditation to achieve healthier immune systems,
improved mental wellness, and enhanced physical performance.
Learning more about the Wim Hof Method (WHM) will allow
personal trainers to advise and inform clients as to the scientific
credibility of the approach. Because of the limited number of
studies and extreme nature of this training protocol, personal
trainers would be well advised to discourage the use of the WHM
for improved athletic performance. As an alternative, clients may
benefit from adopting safer and lower risk methods of breath and
cold exposure.
Wim Hof—also known as the Ice Man—is an extreme athlete
who uses forced breathing, cold exposure, and meditation to
achieve life-threatening high-risk endurance performances. He
holds 21 cold- and heat-related world records, which include:
submersion in ice cubes, running a marathon in the desert with no
water, swimming underneath ice for 66 m, climbing the highest
mountains in the world wearing only shorts, and suspending
himself with one finger at an altitude of 2,000 m (8).
He credits his skill and ability to cold therapy and forced breathing,
which includes quick breaths in and out at a rapid pace (also
known as hyperventilation). His method is extremely dangerous
as is apparent by the many safety warnings stated on the WHM
website. Below are the three components of the WHM: breathing,
cold exposure, and mind power.
WHM: BREATHING
Website Warning: Always do the breathing exercise in a safe
environment (e.g., sitting on a couch or floor) and unforced. Never
practice it before or during diving, driving, swimming, taking a
bath, or any other environment/place where it might be dangerous
to faint. The breathing exercise has a profound effect and should be
practiced in the way it is explained (8).
The WHM for breathing begins by lying on your back on a
comfortable surface. A full breath in is followed by passively
letting the breath out: this would be considered one repetition.
After 30 repetitions, a series of breath holds are done, and then
the cycle is repeated 2 – 3 times.
WHM: COLD EXPOSURE
Website Warning: the cold is a strong force. We strongly advise
you to gradually build up your cold exposure. Always train without
force and listen to your body carefully. If not practiced responsibly,
you risk hypothermia or an “after drop.” Individuals should also not
practice cold exposure when pregnant, after drinking alcohol, after
meals, or during exercise. If you have (serious) health issues, please
always consult a doctor first before practicing (8).
12
Cold exposure would begin with one minute of cold water in the
shower, then warm water for as long as you like, ending with two
minutes of cold water. Over time, the duration spent showering in
cold water would gradually be increased but never forced.
WHM: MIND POWER/MEDITATION
This third and final component of the WHM is using meditation/
mind power to control your actions and internal physiology.
Essentially the WHM adopts a car analogy: breathing and cold
endurance are the wheels and engine; but to get from one place to
another you still need a driver: the mind. By meditating, focusing,
and thinking about the desired physiological response, it can be
more readily achieved. Theoretically this would allow users of the
WHM to effectively endure heat and cold, as well as complete
difficult physical and mental tasks (8).
WHM AND RESEARCH
The full application of the WHM to enhance skilled athletic
performance has not been fully established. The few studies that
do examine his method of forced breathing and non-forced cold
exposure have shown limited positive effects on physiological
performance in extreme conditions (9,11,12,18).
In one study, subjects were randomized into two groups, control
and intervention (9). Both groups were injected with escheria coli
endotoxin, which causes experimentally induced inflammation
resulting in flu-like symptoms. The control group had more
flu-like symptoms and inflammation, whereas the intervention
group had less (9). However, the intervention group engaged in
10 days of meditation, cyclic hyperventilation, and immersion in
ice cold water prior to the endotoxin injection. It appeared that
the intervention group was able to enhance the activation of
their own body’s sympathetic nervous system. It was postulated
that the WHM techniques used by the intervention group
may have resulted in the intermittent respiratory alkalosis and
hypoxia resulting in the increased plasma epinephrine levels
(9). Another study examined body temperature changes using a
temperature controlled full body wetsuit (12). As the researchers
made the water running through the wetsuit very cold, the body
temperature of both the control group and Wim Hof went down
(12). However, after Wim Hof used his method of breathing and
meditation, there was no drop in his temperate even though the
water temperature went down (12). The control group was not
able to achieve this outcome (12).
APPLYING THE WHM TO ATHLETIC PERFORMANCE
The WHM is extreme and not specifically intended to improve
skilled athletic performance. There is also limited research to
support its claims. However, breathing and cold exposure may
have merit if the volume, duration, and intensity of his method
were greatly reduced. For example, safe breathing might be a
good strategy to lessen the effect of excess tiredness during and
PTQ 7.4 | NSCA.COM
PTQ 7.4
after exercise. In doing so, it should logically reduce excess post
exercise oxygen consumption (EPOC), also known as oxygen debt.
Since breathing rate stays elevated after exercise completion,
preparing the body ahead of time might prove to be beneficial for
performance and recovery (7). For example, 400-m sprint speed
might be improved due to increased alkalinity. This may serve
as a buffer against the accumulation of hydrogen ions as a
result of the run.
the weather, have them skip that day and resume the program
when they feel better. If done incorrectly, deep breathing or
hyperventilation can lead to severe physiological reactions and
should always be done in a slow controlled manner and in a safe
environment. Cold exposure is also dangerous and can lead to
hypothermia. Always workout with a fitness professional or at
least an exercise partner trained in cardiopulmonary resuscitation
(CPR) and first aid.
Safe hyperventilation might also help improve specific types of
physical performance (15,16,17). For example, hyperventilation
done prior to low-intensity exercise has produced up to 56% more
repetitions and a 24% increase in velocity in bench press and leg
press performance, which are likely due to induced alkalosis in the
acidic muscular environment through buffering mechanisms (16).
BASIC BREATH AND COLD EXPOSURE PROTOCOL
The benefits of cold modalities prior to a workout or exercise
however are not substantiated in the literature (2,5). For example,
cold whirlpool immersion shortly before exercise has been shown
to blunt performance (5). After cold water immersion, sprint,
vertical jump, and flexibility were reduced (5). If cold is used as
a recovery modality however, it shows promise (5,10,13). In one
study, subjects took cold showers after high-intensity exercise
cycling in the heat, and a mild improvement of 18% in heart rate
recovery was measured (5).
SAFETY CHECKLIST PRIOR TO DEEP
BREATHING AND COLD THERAPY
Be sure to check with your physician before attempting any
hyperventilation, deep breathing, or cold therapy. If a client is
determined to be low risk, always be sure to err on the side of
caution. For example, if your client feels tired and a bit under
This basic protocol considers the WHM (8) and other
hyperventilation protocols (3,4,6,14,15,16,17); however, it lowers the
volume and intensity substantially. It also replaces hyperventilation
with deep breathing, and eliminates extremely cold showers. First
begin with mental preparations one week in advance. This includes
using imagery and imagination to mentally walk oneself through
the cold therapy and breathing techniques each day for a few
minutes. One will not actually take a cold shower or mimic the
breathing; one will simply see themselves in their mind’s eye. As
one starts week one, showers should be no colder than 20 degrees
Celsius, and no longer than three minutes (1,18). Forced breathing
protocols used in scientific studies have shown a range that is
much less than that used in the WHM (15,16,17). A reasonable deep
breathing protocol could include the following limits: a maximum
of 10 breaths or a maximum of 30 s. This should give a reasonable
introduction to see what effect (if any), this type of supplemental
training may have on feelings of wellbeing or athletic performance.
If week one goes well, then proceeding to week two is an
option. If week one does not go well, a refocus on the principles
of training, healthy eating, and sleep quality may prove to be
more advantageous.
TABLE 1. BREATH AND COLD EXPOSURE (WEEK 1)
MON
TUES
WED
THURS
FRI
SAT
SUN
Low volume and
low intensity
Off
Medium volume and
medium intensity
Off
Low volume and
low intensity
Off
Off
Warm shower, cold for
1 min, back to warm
Warm shower, cold for
1.5 min, back to warm
Warm shower, cold for 1
minute, back to warm
3 deep breaths
before workout
5 deep breaths
before workout
3 deep breaths
before workout
2 deep breaths
after workout
3 deep breaths
after workout
2 deep breaths
after workout
TABLE 2. BREATH AND COLD EXPOSURE (WEEK 2)
MON
TUES
WED
THURS
FRI
SAT
SUN
Low volume and
low intensity
Off
Medium volume and
medium intensity
Off
Low volume and
low intensity
Off
Off
Warm shower, cold for
1 min, back to warm
Warm shower, cold for
2 min, back to warm
Warm shower, cold for
1 min, back to warm
4 deep breaths
before workout
7 deep breaths
before workout
4 deep breaths
before workout
3 deep breaths
after workout
4 deep breaths
after workout
3 deep breaths
after workout
PTQ 7.4 | NSCA.COM
13
CRITICAL EVALUATION OF THE WIM HOF METHOD
CONCLUSION
The WHM of forced breathing, cold exposure, and mind control
is extremely dangerous. Personal trainers would be well advised
to discourage clients from using the WHM and instead follow
scientifically-backed deep breathing and cold therapy practices to
supplement a well-rounded exercise program.
REFERENCES
1. Ajjimaporn, A, Chaunchaiyakul, R, Pitsamai, S, and Widjaja,
W. Effect of cold shower on recovery from high-intensity cycling
in the heat. Journal of Strength and Conditioning research 33(8):
2233-2240, 2019.
2. Carlson, LA, Fowler, C, and Lawrence, MA. Agility and vertical
jump performances are impacted by acute cool exposure. Journal
of Strength and Conditioning Research 33(6): 1648-1652, 2019.
3. Chin, L, M, Heigenhauser, GJ, Paterson, DH, and Kowalchuk,
JM. Effect of voluntary hypocapnic hyperventilation on the
metabolic response during Wingate anaerobic test. European
Journal of Applied Physiology 115(9): 1967-1974, 2015.
4. Chin, LM, Heigenhauser, GJ, Paterson, DH, and Kowalchuk,
JM. Effect of hyperventilation and prior heavy exercise on O2
uptake and muscle deoxygenation kinetics during transitions
to moderate exercise. European Journal of Applied Physiology
108(5): 913-925, 2010.
5. Didehdar, D, and Sobhani, S. The effect of cold-water
immersion on physical performance. Journal of Bodywork and
Movement Therapy 23(2): 258-261, 2019.
6. Fujii, N, Tsuchiya, S, Tsuji, B, Watanabe, K, Sasaki, Y, and
Nishiyasu, T. Effect of voluntary hypocapnic hyperventilation on
the metabolic response during Wingate anaerobic test. European
Journal of Applied Physiology 115(9): 1967-1974, 2015.
7. Gaesser, GA, and Brooks, GA. Metabolic bases of excess postexercise oxygen consumption: A review. Medicine and Science in
Sports and Exercise 16(1): 29-43, 1984.
8. Hof, W. Wim Hof Method. Retrieved October 2020 from
https://www.wimhofmethod.com.
9. Kox, M, van Eijk, LT, Zwaag, J, van den Wildenberg, J, Sweep,
FC, van der Hoeven, JG, and Pickkers, P. Voluntary activation of the
sympathetic nervous system and attenuation of the innate immune
response in humans. Proceedings of the National Academy of
Sciences of the United States of America 111(20): 7379-7384, 2014.
12. Muzik, O, Reilly, KT, and Diwadkar, VA. “Brain over body” – A
study on the willful regulation of autonomic function during cold
exposure. Neurolmage 172: 632-641, 2018.
13. Roberts, LA, Raastad, T, Markworth, JF, Figueiredo, VC,
Egner, IM, Shield, A, et al. Post-exercise cold water immersion
attenuates acute anabolic signalling and long-term adaptations
in muscle to strength training. The Journal of Physiology 593(18):
4285-4301, 2015.
14. Sakamoto, A, Naito, H, and Chow, CM. Effects of
hyperventilation on repeated pedaling sprint performance:
Short vs. long intervention duration. Journal of Strength and
Conditioning Research 32(1): 170-180, 2018.
15. Sakamoto, A, Naito, H, and Chow, CM. Hyperventilationaided recovery for extra repetitions on bench press and leg
press. Journal of Strength and Conditioning Research 34(5):
1274-1284, 2020.
16. Sakamoto, A, Naito, H, and Chow, CM. Hyperventilation as
a strategy for improved repeated sprint performance. Journal of
Strength and Conditioning Research 28(4): 1119-1126, 2014.
17. Shevchuk, NA. Adapted cold shower as a potential treatment
for depression. Medical Hypotheses 70(5): 995-1001, 2008.
18. Vosselman, MJ, Vijgen, GH, Kingma, BR, Brans, B, and
van Marken Lichtenbelt, WD. Frequent extreme cold exposure
and brown fat and cold-induced thermogenesis: A study in a
monozygotic twin. PloS One 9(7): e101653, 2014.
ABOUT THE AUTHOR
John McNamara is a Tenured Professor at St. Francis College in
Brooklyn, NY. He received his Bachelor’s and Master’s degrees at
the University of Alberta in Canada, and his Doctorate degree in
Kinesiology from Temple University in Philadelphia. He is currently
a Certified Strength and Conditioning Specialist® (CSCS®) and
National Strength and Conditioning Association (NSCA) Certified
Personal Trainer® (NSCA-CPT®) through the NSCA. He is also a Level
One Certified Olympic Weightlifting coach with United States of
America Weightlifting (USAW), and a Certified Physical Best Health
Fitness Specialist with Society of Health and Physical Educators
(SHAPE). His areas of research include training theory, flexible
nonlinear periodization, nutrition, and exercise program design.
He has been featured for Marc Pro and Phoenix A+ Coaching in
St. Louis, MO.
10. Martinez-Tellez, B, Sanchez-Delgado, G, Amaro-Gahete, FJ,
Acosta, FM, and Ruiz, JR. Relationships between cardiorespiratory
fitness/muscular strength and 18F-fluorodeoxyglucose uptake in
brown adipose tissue after exposure to cold in young, sedentary
adults. Scientific Reports 9(1): 11314, 2019.
11. Middendorp, H, Kox, M, Pickkers, P, and Evers, AW. The
role of outcome expectancies for a training program consisting
of meditation, breathing exercises, and cold exposure on the
response to endotoxin administration: A proof-of-principle study.
Clinical Rheumatology 35(4): 1081-1085, 2016.
14
PTQ 7.4 | NSCA.COM
Join the thousands of professionals who use BridgeAthletic to design, deliver,
and track training across the world.
BridgeAthletic Features
Remote Training and Data Tracking
Exercise Library with 2,500+ EXOS Videos
50+ Template Programs for At-Home Training
START YOUR FREE TRIAL TODAY
1st Month - Free, 2nd Month - 50% Off
Best-in-Class Program Builder
For more info visit www.bridgeathletic.com
Use Code NSCA50
RESISTANCE TRAINING FOR THE OLDER CLIENT—
SHOULD THEY PRESS, SQUAT, AND DEADLIFT?
DANIEL FLAHIE, MSED, CSCS
INTRODUCTION
I
t is estimated that by the year 2030, one in five adults in the
United States will be over the age of 65. Further, by 2060,
adults over 65 are anticipated to represent 24% (98 million) of
the total population (3). This sharp increase in population age in
the coming decades increases the likelihood that personal trainers
will be working with older adults. Therefore, personal trainers
need to be well-versed in the special considerations surrounding
this population regarding resistance training, particularly
the development and maintenance of muscular strength and
muscular power.
Older adults have been shown to develop similar physiological
adaptations to resistance training as do younger adults, even in
those who are considered frail (4,15). However, the effects are
often attenuated and slower to accumulate (14). It is estimated
that only 8.7% of adults over the age of 75 participate in muscle
strengthening exercises (17). Further, results from two national
surveys found that only between 16.7 – 21.6% of older adults
between the ages of 65 – 74 performed resistance training
on two or more days per week (8). Keeping this information
in consideration, it is important to follow prescribed training
guidelines for this population.
The National Strength and Conditioning Association (NSCA)
recommends a periodized training program for older adults
striving to reach 2 – 3 days of resistance training per week, with
each session consisting of 2 – 3 sets of 1 – 2 multi-joint exercises
per major muscle group (4). Intensities should reach 70 – 85% of
the client’s one repetition maximum (1RM) for strength exercises
and 40 – 60% of 1RM for power exercises (4). It is important to
remember that based on the percentage of older adults who
regularly meet resistance training guidelines, it is likely a new
client will not be meeting those guidelines. Therefore, the NSCA
recommendations are standards that older clients should work
towards, but often not where clients may need to start. When in
doubt, start slow and progress over time to meet the intended
resistance training guidelines. It can also be useful to coach older
adults on how to subjectively rate intensity levels of exercise
and what symptoms or signs of over-exertion may look like
(27). However, despite many myths that have been perpetrated
regarding muscular strength and power training in older adults,
the overwhelming body of evidence supports its safety and
efficacy for use in this population (1,2,7,16,23,25).
RESISTANCE TRAINING CONSIDERATIONS
Primary concerns for many older clients are to be able to perform
activities of daily living (ADLs) they enjoy, maintain or improve
their independence, and reduce the likelihood and severity of
injurious events such as falling (4,20). Therefore, resistance
training programs should be designed with these concerns
16
in mind. From a muscle physiology perspective, muscle mass
tends to decrease at a rate of 1 – 2% starting at age 50 with an
associated 1.5 – 3% loss in strength (21). Further, it appears type II
muscle fibers are particularly affected by this age-associated loss
in muscle mass (sarcopenia), with a decrease from 60% to 45%
in the rate of occurrence in the skeletal muscle between the third
and seventh decades of life (11). This is of particular concern as
low muscular strength is associated with an increase in all-cause
mortality (10,12,26). In order to combat these age-related declines
in physiological performance, a resistance training protocol
focusing on muscular strength, endurance, and power should
be implemented.
As stated earlier, several studies have proven muscular power
and strength training programs to be both safe and effective.
These protocols have produced meaningful improvements
in power and strength utilizing a variety of methods, such as
jump training and plyometrics; pneumatic (air) resistance, plate
loaded, and isokinetic (constant speed) machines; whole-body
vibration training; bodyweight training; elastic bands; and freeweight training (5,6,7,13,16,22,24,25). Based on these studies and
considering the unique scenario of each client, performing freeweight pressing, squatting, and deadlifting can be a viable option
for the healthy and able older adult client.
Many ADLs involve some combination of a press, squat, or deadlift
motion. Therefore, it is important to maintain an adequate level
of strength and power in these movements—otherwise the risk of
injury or the inability to perform these tasks will increase. Consider
the simple act of sitting and standing from a chair, vehicle, or
toilet—this movement is a squat pattern. If an older adult lacks the
muscular strength to sit and then stand safely from a chair, they
are unlikely to be able to live independently. It is imperative, then,
for the personal trainer working with this population to maintain
and improve strength and power ability in this movement pattern
in order to enhance the functional capacity to perform these ADLs.
Similarly, anytime one reaches to the ground to retrieve an item,
it is a combination of a squat and a hip-hinge movement pattern.
Therefore, older adults should be competent and strong in the
hip-hinging deadlift movement pattern. Lastly, many ADLs require
the ability to lift objects overhead, or retrieve them from shelves,
which requires overhead pressing strength.
However, this does not mean that every older adult client needs
to perform barbell-type free-weight training, nor does it mean
that clients need to start with this type of programming. Novice
clients, those classified as frail, or those with functional limitations
can benefit from the use of weight-machines (2,4). The movement,
not the method, is the most important consideration to improve
functional capacity and the ability to perform ADLs. The personal
trainer working with this population should always follow a
periodized and progressive overload program tailored to the
PTQ 7.4 | NSCA.COM
PTQ 7.4
specific and individual need of the client. The major consideration
for progressing older adults in a resistance training program is
workload tolerance and the ability to recover, both in-session and
between sessions (4).
5.
Galvao, DA, and Taaffe, DR. Resistance exercise dosage
in older adults: Single- versus multiset effects on physical
performance and body composition. Journal of the American
Geriatrics Society 53(12): 2090-2097, 2005.
OTHER SPECIAL CONSIDERATIONS
6. Hawkey, A, Griffiths, K, Babraj, J, and Cobley, JN. Whole-body
vibration training and its application to age-related performance
decrements: An exploratory analysis. Journal of Strength and
Conditioning Research 30(2): 555-560, 2016.
Training older adult clients can be one of the most rewarding
experiences for a personal trainer; however, it can also be one of
the most challenging. There are several special considerations that
must be addressed when working with this population that may
not be encountered in younger populations. First, two out of three
older adults suffer from multiple chronic conditions; therefore,
a pre-participation health screening is highly recommended for
any new older adult client (27). Several common medications can
also affect exercise tolerance, including statins, beta blockers,
angiotensin-converting-enzyme (ACE) inhibitors, nonsteroidal
anti-inflammatory drugs (NSAIDs), and blood sugar medication
(9,27). Sarcopenia, the age-associated loss in muscle mass, affects
between 10 – 33% of older adults over the age of 60, which
can greatly reduce work capacity during a training session (18).
Another consideration is that up to 87% of older adults may have
at least one perceived barrier to physical activity, such as fear
of injury or lack of social support (27). Some older adults can
perceive as many as 17 barriers to their continued participation in
a fitness program (19).
CONCLUSION
Older adults can benefit immensely from a periodized and
progressive resistance training program. In fact, it is essential that
older adults participate in some form of resistance training in
order to maintain muscle mass, functional capacity, the ability to
perform ADLs, and to maintain and increase their independence.
When training older clients, it is important to understand the
needs and demands of their daily lives and work to strengthen
their bodies to better handle those real-world scenarios.
REFERENCES
1. Alcazar, J, Guadalupe-Grau, A, Garcia-Carcia, FJ, Ara, I, and
Alegre, LM. Skeletal muscle power measurement in older people:
A systematic review of testing protocols and adverse events. The
Journals of Gerontology: Series A 73(7): 914-924, 2018.
2. Balachandran, AT, Gandia, KI, Jacobs, KA, Streiner, DL,
Eltoukhy, M, and Signorile, JF. Power training using pneumatic
machines vs. plate-loaded machines to improve muscle power in
older adults. Experimental Gerontology 98: 134-142, 2017.
3. Colby, SL, and Ortman, JM. Projections of the size and
composition of the US population: 2014 to 2060. Population
estimates and projections. Current Population Reports P25-1143.
US Census Bureau. 2015.
4. Fragala, MS, Cadore, EL, Dorgo, S, Izquierdo, M, Kraemer, WJ,
Perterson, MD, and Ryan, ED. Resistance training for older adults:
Position statement from the National Strength and Conditioning
Association. Journal of Strength and Conditioning Research 33(8):
2019-2052, 2019.
7. Hunt, D, Chapa, D, Hess, B, Swanick, K, and Gropper, SS. The
effects of a progressive resistnace exercise (PRE) approach to
training an adult classified as sarcopenic. International Journal of
Studies in Nursing 2(1): 1, 2017.
8. Keadle, SK, McKinnon, R, Graubard, BI, and Troiano, RP.
Prevalence and trends in physical activity among older adults in
the United States: A comparison across three national surveys.
Preventive Medicine 89: 37-43, 2016.
9. Klibanov, I. Common medications that lifters over 40 take, and
how they affect exercise and nutrition. Personal Training Quarterly
7(2): 6-10, 2020.
10. Kraschnewski, JL, Sciamanna, CN, Poger, JM, Rovniak, LS,
Lehman, EB, Cooper, AB, et al. Is strength training associated
with mortality benefits? A 15 year cohort study of US older adults.
Preventive Medicine 87: 121-127, 2016.
11. Larsson, L. Histochemical characteristics of human
skeletal muscle during aging. Acta Physiologica Scandinavica
117(3): 469-471, 1983.
12. Li, R, Xia, J, Zhang, X, Gathirua-Mwangi, WG, Guo, J, Li,
Y, McKenzie, S, and Song, Y. Associations of muscle mass and
strength with all-cause mortality among US older adults. Medicine
and Science in Sports and Exercise 50(30): 458, 2018.
13. Liao, CD, Tsauo, JY, Huang, SW, Ku, JW, Hsiao, DJ, and Liou,
TH. Effects of elastic band exercise on lean mass and physical
capacity in older women with sarcopenic obesity: A randomized
controlled trial. Scientific Reports 8(1): 1-13, 2018.
14. Lixandrao, ME, Damas, F, Chacon-Mikahil, MPT, Cavaglieri,
CR, Ugrinowitsch, C, Bottaro, M, et al. Time course of resistance
training-induced muscle hypertrophy in the elderly. Journal of
Strength and Conditioning Research 30(1): 159-163, 2015.
15. Lopez, P, Pinto, RS, Radaelli, R, Rech, A, Grazioli, R, Izquierdo,
M, and Cadore, ES. Benefits of resistance training in physically
frail elderly: A systematic review. Aging Clinical and Experimental
Research 30(8): 889-899, 2018.
16. Moran, J, Ramirez-Campillo, R, and Granacher, U. Effects of
jumping exercise on muscular power in older adults: A metaanalysis. Sports Medicine 48(12): 2843-2857, 2018.
17. National Center for Health Statistics. Description, national
health interview survey, 2015. Hyattsville, Maryland: National
Center for Health Statistics, 2016.
PTQ 7.4 | NSCA.COM
17
RESISTANCE TRAINING FOR THE OLDER CLIENT—
SHOULD THEY PRESS, SQUAT, AND DEADLIFT?
18. Norman, K, and Otten, L. Financial impact of sarcopenia
or low muscle mass – A short review. Clinical Nutrition 38(4):
1489-1495, 2019.
19. O’Neill, K, and Reid, G. Perceived barriers to physical
activity by older adults. Canadian Journal of Public Health
82(6): 392-396, 1991.
20. Papa, EV, Dong, X, and Hassan, M. Skeletal muscle function
deficits in the elderly: Current perspectives on resistance training.
Journal of Nature and Science 3(1): 2017.
21. Quittan, M. Aspects of physical medicine and rehabilitation in
the treatment of deconditioned patients in the acute care setting:
The role of skeletal muscle. Wiener Medizinische Wochenschrift
166(1-2): 28-38, 2016.
22. Schott, N, Johnen, B, and Holfelder, B. Effects of free weight
and machine training on muscular strength in high-functioning
older adults. Experimental Gerontology 122: 15-24, 2019.
ABOUT THE AUTHOR
Daniel Flahie is currently the Program Director and Assistant
Professor of Exercise Science and Health and an assistant track
and field coach at Mount Marty University. Flahie holds both
a Bachelor’s and Master’s degree in Exercise Science and is
currently pursuing a PhD in Health and Human Performance
with an emphasis in Gerontology. He is a Certified Strength and
Conditioning Specialist® (CSCS®), Certified Speed and Agility Coach
(CSAC), Functional Movement Screen Level 1 (FMS), Y- Balance Test
(YBT), and Reflexive Performance Reset Level 2 (RPR) Certified.
Flahie has several years of experience as a personal trainer and
strength coach and has been published numerous times in the
Nebraska Coaches Magazine and Personal Training Quarterly,
among others. He is also the co-host of the “Die Healthier Podcast”
available on iTunes and GooglePlay.
23. Tan, QLL, Chye, LMY, Ng, DHM, Chong, MS, Ng, TP, and
Wee, SL. Feasibility of a community-based functional power
training program for older adults. Clinical Interventions in
Aging 13: 309, 2018.
24. Tsuzuku, S, Kajioka, T, Sakakibara, H, and Shimaoka, K. Slow
movement resistance training using body weight improves muscle
mass in the elderly: A randomized controlled trial. Scandinavian
Journal of Medicine and Science in Sports 28(4): 1339-1344, 2018.
25. Vetrovsky, T, Steffl, M, Stastny, P, and Tufano, JJ. The efficacy
and safety of lower-limb plyometric training in older adults: A
systematic review. Sports Medicine 49(1): 113-131, 2019.
26. Volaklis, KA, Halle, M, and Meisinger, C. Muscular strength as a
strong predictor of mortality: A narrative review. European Journal
of Internal Medicine 26(5): 303-310, 2015.
27. Zaleski, AL, Taylor, BA, Panza, GA, Wu, Y, Pescatello, LS,
Thompson, PD, and Fernandez, AB. Coming of age: Considerations
in the prescription of exercise for older adults. Methodist DeBakey
Cardiovascular Journal 12(2): 98, 2016.
18
PTQ 7.4 | NSCA.COM
PROGRAMMING FOR SPECIAL POPULATIONS—
A PRACTICAL CASE STUDY
SAM ROTHSCHILD, CSCS,*D
T
his article reviews the recommended exercise prescription
the author uses when training special populations. A
70-year-old male client is used as the basis for this
discussion. The subject’s asymmetry and the techniques used to
treat them are applicable to others who have similar ailments as
described below.
The client has had physical challenges his entire life after being
infected with polio (paralytic poliomyelitis) when he was sixmonths old. Polio is a viral disease which may affect the spinal
cord and cause muscle weakness and paralysis (2). The effect
often exhibits muscular atrophy and pain from skeletal deformities,
in this case polio-based atrophy to the right arm and the left
leg, along with pain from scoliosis (5). Doctors later removed
musculature from his leg and attached them to his neck and arm,
giving him some ability to move the right arm up and down.
The client has not been diagnosed with post-polio syndrome
(PPS). PPS has been found to affect 25 – 40% of polio survivors,
while 70% of polio survivors experience post-polio sequelae or
late effects of polio (3,6). The subject does have late effects which
have increased with age, including osteoarthritis in the left wrist
and right knee (the client’s overused joints in his “good” limbs).
Also, anatomically, the right side of his upper body is atrophied
from the virus so there are further asymmetries that are addressed
during training.
CONSIDERATIONS
Beyond potential movement issues a person experiences from
their ailment (such as the atrophy the virus caused in the subject’s
case), the personal trainer always wants to keep in mind a couple
key items, including:
WHAT IS THE CLIENT’S EXERCISE LEVEL?
Has the individual been physically active? If so, doing what? This
will allow the personal trainer to choose appropriate exercises in
terms of difficulty for the client. Depending on the client’s physical
challenges, they may not be able to perform a squat assessment,
or a step test; instead using the Berg Balance Scale could be an
option for gathering baselines (1). This test is used for older adults,
which assesses the risk of falling by using 14 static and dynamic
activities related to everyday living (2). Other specific exercises
are based on discussion with the client to establish their physical
issues and associated limitations.
A recommended action by the Polio Health Institute is to take
brief rest periods every 15 – 30 min and listen to the client’s body
to ensure they do not over fatigue (6). It is important to find the
appropriate intensity for the client and avoid rushing into high
tempo movement.
20
WHAT IS THE CLIENT’S BODY COMPOSITION?
Helping people move pain-free may be correlated to reducing
body fat and gaining lean body mass. Some issues that have arisen
could be due to weight-bearing pain, such as knee pain in the
case of the sample client in this article. Once the personal trainer
has a better idea of where the client is starting from, they can
program an individualized plan to help them make more informed
nutritional choices.
The personal trainer should assume the person does not know the
basics of nutrition and weight management. Repeated discussions
with the client will be needed to ensure that they understand the
program’s intent, which is combining exercise and nutrition to
achieve the desired body composition.
PROGRAM DESIGN
Establishing the client’s goals will be a primary factor in selecting
exercises. The person is seeing a personal trainer and not a
physical therapist, so it is important to remember to avoid
anything out of the scope of practice for a personal trainer.
Personal trainers are not there to medically correct anything, but
rather to increase quality of life by teaching a healthy lifestyle.
The conditions the subject experiences in this article are not PPSspecific, but he does suffer from osteoarthritis, lower back pain,
and muscular atrophy; which are associated with the late effects
of polio (6). Looking at special population clients to improve basic
function can also assist in working with everyone; therefore, the
information presented in this article can be used for all groups
who experience related issues.
MOBILITY EXERCISES
Using different forms of stretching, including foam rolling,
dynamic stretching, and static stretching, can be beneficial in
helping to improve one’s range of motion. As clients age, they may
have challenges getting on and off the floor, so rolling the client
on a massage table may be an alternative.
As is typical for clients with asymmetrical bodies, this client has
hip/lower back imbalances and scoliosis (5). Therefore, different
exercises to work on the hips and shoulders were utilized, such
as glute bridges (Figures 1 and 2) and suspension trainer arm
raises (Figures 3 and 4). As a general rule for safety, the personal
trainer should take the joint through the full range of motion while
keeping in mind the client’s exercise level so as to not fatigue the
muscles in the beginning of the workout (6). Given the clients
overall sedentary lifestyle, it is important that static stretching be
included and held for 30 s to see full benefits (4).
PTQ 7.4 | NSCA.COM
PTQ 7.4
FIGURE 1. HIP BRIDGE - START
FIGURE 2. HIP BRIDGE - END
FIGURE 3. SUSPENSION TRAINER ARM RAISE - START
FIGURE 4. SUSPENSION TRAINER ARM RAISE - END
PTQ 7.4 | NSCA.COM
21
PROGRAMMING FOR SPECIAL POPULATIONS—
A PRACTICAL CASE STUDY
STABILITY EXERCISES
Using anti-rotation exercises to train the trunk may help mitigate
lower back pain by strengthening the spinal stabilizers (7). In the
subject’s case, many core exercises are not an option due to the
physical limitations that polio has caused, such as lower back
pain derived from scoliosis (5). For example, performing a plank
would be detrimental on the client’s arm that was atrophied by
polio. Pallof presses (Figure 6) are an example of a core exercise
that can be performed by this client and similar special population
clients. With the limited to no use of the atrophied arm, exercises
are done by the “good” arm. During the Paloff press, one arm can
be used and we are able to effectively stabilize the core on both
sides of the body (Figure 6).
FIGURE 5. BEAM WALKING
FIGURE 6. PALLOF PRESS
Exercises to promote instability, such as beam walking (Figure
5) or step-ups, can be used to challenge the client’s lower body
stability. This can benefit the client’s everyday life, making them
more aware during movements, such as walking upstairs or
avoiding obstacles on the ground.
22
PTQ 7.4 | NSCA.COM
NSCA.com
PROGRESSIONS
REFERENCES
The basic movements the personal trainer chooses to program
for the special population client should progress over time.
Whether that means changing the intensity with more resistance
or shortening the rest time, the personal trainer should provide
progressive programming by giving the client new challenges.
1. Alexander, J. The strength and conditioning professional’s
role in preventing falls of older adults. Personal Training
Quarterly 2(4): 2017.
The author continues to push his client so that the program
remains new and effective. Figure 7 provides an example of using
battle ropes for interval training (repetitions or timed) to elevate
the heart rate in a controlled manner. In order to progress this
exercise, increasing time for each interval could be an option. In
this case, the progression has been the improvement from 10 –
30 s intervals.
2. Bieber, M, Carr-Jules, S, Clark, T, Donlan, A, Kilker, B, Neidel,
W, et al. Usefulness of the Berg Balance Scale to predict falls in
the elderly. Journal of Geriatric Physical Therapy 34(1): 3-10, 2011.
3. Centers for Disease Control and Prevention. What is polio?
Retrieved November 2020 from https://www.cdc.gov/polio/whatis-polio/index.htm.
4. Jeffreys, I. Warm-up and stretching. In: Baechle, TR, and Earle,
RW (Eds.), Essentials of Strength Training and Conditioning. (3rd
ed.) Champaign, IL: Human Kinetics; 299, 2008.
5. National Institute of Neurological Disorders and Stroke. Postpolio syndrome information page. Retrieved November 2020 from
https://www.ninds.nih.gov/Disorders/All-Disorders/Post-PolioSyndrome-Information-Page#disorders-r1.
6. Post-Polio Health International. Late effects of polio. Postpolio. Retrieved October 2020 from https://post-polio.org/
education/late-effects-of-polio/.
7. Willsey, T. Low back pain – The mobility stability continuum.
Personal Training Quarterly 5(1): 2018.
ABOUT THE AUTHOR
FIGURE 7. BATTLE ROPES
For each special population client, the objective is to find ways to
progress the given exercises that are selected. Cardio exercises
(e.g., treadmill, stationary bike, etc.) increase heart rate and
the client may do more harm than good. The repetitive motion
associated with an exercise to raise the heartbeat can be a
problem because joints in the limbs tend to get overworked.
Sam Rothschild owns The Viking Lab Inc., in Concord, CA, a private
personal training facility. He has a Bachelor of Science degree in
Kinesiology from San Francisco State University. Rothschild is a
Certified Strength and Conditioning Specialist® with Distinction
(CSCS,*D®) from the National Strength and Conditioning
Association (NSCA). He also earned the Master Trainer Distinction
through the National Academy of Sports Medicine (NASM).
CONCLUSION
The program did reach the desired goals and should work for
similar special population clients. Working with people with
special considerations can be very rewarding. The opportunity to
help those who have been unable to perform certain movements
can provide a sense of accomplishment and motivation, especially
once an improvement in their quality of life is observed.
The client in this study saw improvement of daily activities once
the author added a structured exercise program three days per
week. The client has seen his flexibility improve, reduced muscle
cramping, and reduced pain. Additionally, the author has helped
the client’s weight go down despite the different aftereffects of
polio he is experiencing. Stay patient and true to the client’s goals,
and both parties will be successful.
PTQ 7.4 | NSCA.COM
23
ONLINE TRAINING—RECOMMENDATIONS FOR IMPROVING
FITNESS IN ATHLETES AND GENERAL POPULATION
RUPESH CHOUDHURY, CSCS, USAW
COVID-19 AND ITS EFFECTS ON THE
SPORTS AND HEALTH SECTOR
2020 has been a difficult year; there is simply no denying this.
Globally, the aviation, tourism, sports, and hospitality sectors
have been affected the worst as a result of COVID-19, with some
countries struggling more than others. From empty stadiums
and disrupted schedules, to laid off coaches and frustrated
athletes/clients, there is no aspect of the sports and fitness
industry that has remained untouched by this pandemic (17).
However, even amidst this doom and gloom, there are both
obstacles and opportunities. In this article, personal trainers and
strength and conditioning coaches will learn how Football Club
of Mumbaikars, a leading soccer club based in Mumbai, India, has
worked to maintain and even improved the fitness profile of its 18
– 21-year-old athletes using this online 11-week training protocol,
and provide a template for how to apply this protocol to the
general population.
THE UNIQUE POSITION AND RESPONSIBILITIES
AS STRENGTH AND CONDITIONING COACHES
Roughly around the 15th of March, 2020, Football Club of
Mumbaikars, among several other sports clubs and facilities, had
to discontinue outdoor training operations in compliance with
strict directives from the Government of India. As members of
the strength and conditioning department, the author and his
colleagues were entrusted with the responsibility of maintaining
fitness for our soccer athletes across the following parameters:
1. Local Muscular Endurance
Soccer players must be able to perform a minimum number
of repetitions for an exercise involving a particular group of
muscles (15,18). This relates to the athlete’s ability to run/sprint
in multiple directions, with the intention of receiving passes,
tackling opponents, or charging towards the goalpost to score,
for a minimal duration of time in a competitive setting.
2. General Anaerobic Capacity
The players are required to display competence in general
anaerobic capacity as well (2,6). Somewhat similar to the goal
of local muscular endurance, whole-body anaerobic capacity
is important to soccer athletes as they are required to move in
multiple directions, executing different aspects of the play, for
durations between 4.5 – 5.5 s at a time. These time durations
co-relate with repeated sprint ability over average distances of
15 – 23 m (23).
3. Lower-Body Power
Soccer players are required to display explosive strength in
general, and in the lower body in particular (12,13,24). This plays
an important role in blocking attempts for a goal, jumping
maximally to receive the ball mid-air, or attempting bicycle kick
24
goals. This was one of the highest priorities for the strength
and conditioning staff due to the training circumstances.
Although sprint speed is an important component in the soccer
player’s fitness development, since the athletes were being
trained online under strict home confinement, specific sprint
and acceleration drills were not conducted. Sprint speed, at
least over short distances, is expected to improve as an indirect
carryover from explosive-type lower-body training.
4. Flexibility
Although at first thought, flexibility and mobility may not
come across as very important qualities for the soccer athlete,
and they certainly will be more important for gymnasts or
weightlifters; however, without these qualities they are prone
to poor movement ability and risk of injury (3,9). Hence
the strength and conditioning staff needed to address this
aspect as well.
5. Psychological Preparedness
The mind drives the body and high levels of motivation are
essential to all athletes, especially during times of crisis (8,21).
Most sports facilities stopped outdoor operations, bringing the
training of our athletes to a standstill, albeit temporarily. The
management had rightly sensed that this would soon negatively
impact the morale of the players and all coaching staff was
asked to make it a priority to ensure motivation levels were high
across different training sessions.
6. Nutrition and Body Composition (19)
Although none of the athletes were clinically underweight,
many of them did need to put on some lean body mass. The
strength and conditioning department was also charged with
the responsibility of working with nutrition coaches and making
sure appropriate calorie intakes and macronutrient ratios
were being suggested to the players. The team had to strike
a delicate balance between gaining muscle and avoiding too
much fat gain since the activity levels were lower than general
off-season training.
Since the athletes and coaches were confined to their residences,
it was deemed largely unsafe to conduct any sort of agilityor running-based training and the club decided to wait until
facilities were allowed to open up to conduct this training. The
specific technical and tactical education and training of the
athletes was to be maintained by dedicated coaches from the
respective departments.
TRAINING APPROACH AND
PROGRAM SPECIFICATIONS
Before proceeding to examine the training approach taken, a
more detailed description of the group is presented. The athletes
PTQ 7.4 | NSCA.COM
PTQ 7.4
were male, all aged between 18 – 21 years. They have had previous
experience with general resistance training. They belong to
different cities and interaction/training was delivered via the video
conferencing app Zoom (©2020 Zoom Video Communications,
Inc.). An 11-week strength and conditioning program was designed
to maintain the fitness levels of the athletes as mentioned above.
The exact training plan and testing data are presented along
with this article.
The program was designed to address the goals stated above.
The focus of training was themed as “whole-body general fitness,
with 70% specific focus on lower body versus 30% on upper
body.” The baseline testing was conducted in the second week of
the program following some preliminary technique corrections.
Intermediate testing was conducted at the end of the sixth week
and peak performance testing was done at the end of the 10th
week. Some of the fitness parameters have been quantitatively
tested and represented, while other parameters have been
assessed and recorded via subjective measures, such as rate of
perceived exertion (RPE) scores (athletes had experience in the
RPE reporting system). RPE is a scale with scores ranging from 1 –
10 in order of increasing levels of difficulty. This scale is often used
to gauge and prescribe the level of intensity required for a set of a
particular exercise or even a workout session. This is a subjective
measure and requires prior experience on the part of the athlete
and coach but has been shown to be effective in assessing the
relative intensity of a given workout session or movement (7). An
example RPE scale is presented in Figure 1.
Virtual coach-parent-athlete discussions were also periodically
conducted to promote nutrition education, family support, and
SCALE
MAX EFFORT
Completely out of breath, unable to talk
8/9
VERY HARD
Difficult to maintain intensity and talk
6/7
VIGOROUS
Uncomfortable, short of breath but
still able to talk somewhat
4/5
MODERATE
Breathing heavily but can hold a conversation
2/3
LIGHT
Feels like one can sustain activity for a long
time, easy to breathe and hold a conversation
VERY LIGHT
Little exertion needed but more
than sleeping or sitting
AN 11-WEEK FITNESS MAINTENANCE
PROTOCOL (TABLE 1)
1. Phases: The total training cycle was divided into four blocks
which progressively build on the intensity/difficulty levels
while the volume/quantity of training is reduced, finally
culminating in two weeks of peak performance followed by a
period of active rest.
2. Goals: The goals for each block are categorized as training
goals, nutrition goals, and psychological preparation goals.
While nutrition and psychological preparation goals are
fairly straightforward as observable in Table 1, training goals
involve three important variables that deserve a closer look.
• Volume: In our case, we represent resistance training
volume as the number of sets multiplied by the number
of repetitions and limb contacts for plyometric exercise.
Aerobic endurance volume is represented in minutes
exercised. There is a planned gradual initial increase
(weeks 1 and 2) followed by a gradual decrease (weeks 3 –
11) in training volume.
• Intensity: Since the athletes were in home confinement,
there was no access to maximal or even sub-maximal
loading, force plates, etc. The intensity measures used
were RPE scores and proximity to failure (1,7,11). There
was a planned gradual increase in the absolute RPE goals
(weeks 1 – 10) and also in terms of the mode of intensity
used, which shifts from general strength endurance to
explosive qualities (weeks 7 – 10).
• Frequency: The overall training was divided into tactical,
technical (conducted by their respective coaches), and
strength and conditioning. Similar to volume, there was a
planned gradual initial increase (week 1 and 2) followed
by a gradual decrease (weeks 3 – 11) in the frequency of
strength and conditioning training.
ACTIVITY
10
1
athlete engagement. Finally, a brief overview of the program can
be found below:
3. Testing: Preliminary testing was conducted at week 2,
intermediate testing was conducted at the end of week 6,
and final peak performance testing was conducted at the end
of week 10. The testing process is unique to our situation,
wherein, the entire testing is done by the athletes themselves
(reporting accuracy and integrity is assumed) under coach
supervision. The quantitatively measurable parameters are
lower body power and local muscular endurance using the
standing long jump test and the one-minute push-up/squat
tests, respectively. In addition to this, certain subjective data
was also logged to track progress using RPE scores (average
session RPE based on post-session questionnaire) and
visual assessment.
4. Associated Factors: Lastly, certain additional aspects of the
protocol need to be discussed as well:
• Equipment: As mentioned earlier, the athletes were in
home confinement and the entire program was executed
FIGURE 1. SAMPLE RPE SCALE
PTQ 7.4 | NSCA.COM
25
ONLINE TRAINING—RECOMMENDATIONS FOR IMPROVING
FITNESS IN ATHLETES AND GENERAL POPULATION
using bodyweight, resistance bands, loaded backpacks,
and water bottles.
• Sleep: Athletes were advised to get a minimum of eight
hours of quality sleep (10,14,16,22).
• Lifestyle Stressors: Although due to the quarantine
situation stressors were limited, the athletes still needed
to dedicate a significant number of daily hours to their
academic studies.
• Coaches per Session: During any given situation, there
were a minimum of two strength and conditioning coaches
for training delivery and observation.
• Attendance and Progress Monitoring: This was maintained
daily entirely via Google Sheets™.
• Parent Interaction: This was done in the presence of
the athletes once every five weeks and parents were in
regular communication with the management and coaches
directly as well.
• Safety Management: Due diligence was performed to
ensure that the athletes were well-versed in the movement
technique, the activity area was large enough and free
from hazardous objects, the athletes were supervised,
light workout days and psychological preparation sessions
were programmed, and RPE scores and general fatigue
levels were constantly monitored.
certain aspects that may make online training an unsuitable
alternative in specific situations.
Recommendations: This protocol may be modified in order to
cater to individuals of the general population for general fitness
purposes. In order to ensure a productive and safe training
session, the author recommends the following:
1. Space and Equipment: The coach will require
adequate physical space and equipment, such as cell
phones, cameras, proper lighting, appropriate equipment for
demonstration, appropriate sound recording equipment, a
high-speed internet connection, etc.
2. Effective Communication Skills: The coach must have the
ability to express technical details in a simple and easy to
understand manner. Similar to our physical environment, it is
always an advantage to be a good demonstrator.
3. Language: The coach will be at an added advantage if
they are able to deliver content in multiple languages (if
applicable to the specific situation).
4. Safety Considerations: The safety of athletes/clients is the
top priority and the following must be considered while
developing the training plan:
• Proper exercise surface
SUMMARY OF ASSESSMENT AND KEY MEASURABLES
• Environmental conditions
Although this article is meant to present a case for using
online coaching for maintaining fitness during social distancing
situations, the reader may also be interested in how the athletes’
fitness was assessed through the program and the observations
have been summarized as follows. The athletes were tested
three times during the program. Since they were restricted to
their homes, self-administered basic tests such as standing long
jump test, one-minute squat test, and one-minute push-up test
were used to assess lower-body power, muscular endurance, and
upper body muscular endurance. Certain subjective measures
were also considered, such as RPE scores and visual assessment
for flexibility. It must be stated that the athletes were being
monitored by two or more coaches during these tests via the
video conferencing app Zoom. Significant improvements were
seen in lower-body power and muscular endurance. However,
upper body muscular endurance was not significantly improved.
This was not surprising since the program was designed to focus
primarily on the lower body. All athletes reported lower RPE
ratings, for comparatively similar workouts, which indicated a
general improvement in fitness. Improvements were also seen in
the athletes’ general flexibility.
• Equipment management
RECOMMENDATIONS AND LIMITATIONS
Although this sample online 11-week training protocol was
designed for use with soccer players who had beginner level
prior experience with resistance exercise, certain aspects of the
approach may be replicated within the general population for
maintaining/improving fitness. A sample minimal weight, online
training program is provided in this article. Also discussed are
26
• Proper attire
• Flow of session
• Alertness and observation
DESCRIPTION OF THE GENERAL POPULATION
ONLINE AT-HOME TRAINING PROTOCOL
This program is designed to allow the personal trainer to remotely
train an otherwise healthy client from the general population via
online mediums, using bodyweight or minimal equipment.
PHASES
1. Familiarization and Technique Perfection: The goal in
this phase is to simply familiarize the client with any new
movements and correct any errors as required. The overall
volume and intensity are low and the client is exposed to a
variety of exercises in preparation for the weeks to come.
2. Work Capacity Buildup: This phase focuses on increasing
the total amount of aerobic and resistance training. The goal
is to build muscular endurance and aerobic endurance while
maintaining muscle mass. The volume is on the higher side,
while intensity is still moderate. The resistance is provided
mostly by bilateral bodyweight exercises with some external
resistance being used.
3. High-Intensity Endurance/Isometric Strength: There is a
planned shift towards lower-volume, higher-intensity type
of activities in this phase. The aerobic training can involve
more interval-type training and the resistance exercise has
PTQ 7.4 | NSCA.COM
NSCA.com
an isometric component wherein static mid-range of motion
(ROM) holds are used to present a novel stimulus. The
resistance is provided by bilateral and unilateral bodyweight
exercises with a lot of external resistance being used in the
form of resistance bands, water bottles, backpacks, etc.
4. Deload/Recovery: Rest and recovery are the main objectives
within this phase. Both amount and difficulty of exercise are
low and the client is encouraged to take an approximately
week-long break from training to re-sensitize themselves to
exercise stimulus.
ADDITIONAL GUIDELINES
1. This is a suggested sample program which has the client
exercising three days of the week and assumes a worst-case
scenario wherein there is minimal access to equipment,
low time commitment, and total home confinement. The
personal trainer is encouraged to modify their approach
as appropriate.
2. Although the specific sequence between aerobic endurance
and resistance training is not a limiting factor, the author
suggests aerobic endurance training from week 1 to week 7.
Due to its fatiguing nature, aerobic endurance training should
be performed after resistance training (4,5). During week 8
to week 10, the order can be reversed since the nature of the
aerobic training is meant to be low duration and relatively
higher intensity.
3. Flexibility training in the form of dynamic and static
stretching is a constant throughout the program.
4. The personal trainer is encouraged to seek the counsel of
nutrition and psychology professionals wherever applicable.
LIMITATIONS:
1. First Aid: One of the major concerns in an online session is
first aid. In this case, the subject must be familiar with basic
self-first-aid. The author highly recommends that online
sessions be delivered for groups as opposed to individuals.
This is recommended in case someone gets injured, this way
there will be others to help them.
2. Experience Levels: Due to the inherent lack of proximity,
online training would be better suited towards more
experienced athletes who are familiar with basic form and
technique, and possess better physical awareness.
3. Scope of Activity: Certain fitness parameters may not be
well suited to online training. For example, linear running
speed, agility, and several skill-specific aspects would not
be ideally trained online. The main limiting factor would be
physical space. In case the client or subject is restricted to
a smaller room, adequate space may not be available for
deceleration, pivoting, etc. However, this may not be the case
for individuals with access to slightly larger open areas.
4. Technological Demand: Although most individuals are
sufficiently informed regarding social media and technology,
there might be instances where the client is not aware of
certain aspects of video conferencing or may be using a cell
phone, which makes it difficult to view the demonstrations
and corrections. Also, the possibility of temporary power
outages might interfere with the session quality.
The intended takeaway of this article is to highlight the
possibilities in maintaining/improving fitness even in a home
confinement and social distancing scenario. As shown, the
protocol can very easily be modified to remotely train clients
who are confined at home and do not have access to standard
training facilities. In summary, although there is no substitute
for the human touch and the coach’s eye, in situations of social
distancing, online training, if planned and executed properly, may
be embraced as a viable alternative.
REFERENCES
1. Alexiou, H, and Coutts, AJ. A comparison of methods
used for quantifying internal training load in women soccer
players. International Journal of Sports Physiology and
Performance 3(3): 320-330, 2008.
2. Angius, L, Olla, S, Pinna, M, Mura, R, Marongiu, E, Roberto,
S, et al. Aerobic and anaerobic capacity of adult and young
professional soccer players. Sport Scieneces for Health
8: 95-100, 2012.
3. Bradley, PS, and Portas, MD. The relationship between
preseason range of motion and muscle strain injury in elite soccer
players. Journal of Strength and Conditioning Research 21(4):
1155-1159, 2007.
4. Chtara, M, Chaouachi, A, Levin, GT, Chaouachi, M, Chamari,
K, Amri, M, and Laursen, PB. Effect of concurrent endurance
and circuit resistance training sequence on muscular strength
and power development. Journal of Strength and Conditioning
Research 22(4): 1037-1045, 2008.
5. Fyfe, JJ, Bartlett, JD, Hanson, ED, Stepto, NK, and Bishop,
DJ. Endurance training intensity does not mediate interference to
maximal lower-body strength gain during short-term concurrent
training. Frontiers in Physiology 7: 487, 2016.
6. Hoff, J, and Helgerud, J, Endurance and strength training
for soccer players physiological considerations. Sports Medicine
4(3): 165-180, 2004.
7. Impellizzeri, FM, Rampinini, E, and Coutts, AJ, Sassi, A, and
Marcora, SM. Use of RPE-based training load in soccer. Medicine
and Science in Sports and Exercise 36(6): 1042-1047, 2004.
8. Johnson, U, and Ivarsson, A. Psychological predictors of sport
injuries among junior soccer players, Scandinavian Journal of
Medicine and Science in Sports 21(1): 129-136, 2011.
9. Keller, CS, Frank, MD, Noyes, R, and Buncher, R. The medical
aspects of soccer injury epidemiology. The American Journal of
Sports Medicine 15(3): 230-237, 1987.
10. Khalladi, K, Farooq, A, Souissi, S, Herrera, CP, Chamari,
K, Taylor, L, and Massioui, FE. Inter-relationship between sleep
quality, insomnia and sleep disorders in professional soccer
players. BMJ Open Sport and Exercise Medicine 5(11): 1-5, 2019.
PTQ 7.4 | NSCA.COM
27
ONLINE TRAINING—RECOMMENDATIONS FOR IMPROVING
FITNESS IN ATHLETES AND GENERAL POPULATION
11. Little, T, and Williams, AG. Measures of exercise intensity
during soccer training drills with professional soccer
players. Journal of Strength and Conditioning Research
21(2): 367-371, 2007.
12. López-Segovia, M, Marques, M, van den Tillaar, R,
and González-Badillo, J. Relationships between vertical jump and
full squat power outputs with sprint times in U21 soccer players.
Journal of Human Kinetics 30: 135-144, 2011.
13. López-Segovia, M, Dellal, A, Chamari, K, and González-Badillo,
JJ. Importance of muscle power variables in repeated and single
sprint performance in soccer players. Journal of Human Kinetics
40(1): 201-211, 2014.
ABOUT THE AUTHOR
Rupesh Choudhury is a Certified Strength and Conditioning
Specialist® (CSCS®) and a United States of American Weightlifting
(USAW) Level 1 Coach. He works full time as a strength and
conditioning coach with Football Club of Mumbaikars in Pune,
India. He also works extensively with personal training clients
undergoing rehabilitation from musculoskeletal injuries. Choudhury
is a first-year master’s student at Setanta College, Irish American
University. He received his Bachelor’s degree in Physical Education
in 2015, where he graduated with Distinction from Goa University.
He has also served as Visiting Lecturer for Gold’s Gym Fitness
Institute, Pune, India and Institute of Nutrition and Fitness
Sciences, Pune, India.
14. Marshall, G, and Turner, A. The importance of sleep for athletic
performance. Strength and Conditioning Journal 38(1): 61-67, 2016.
15. Matthews, MJ, Heron, K, Todd, S, Tomlinson, A, Jones, P,
Delextrat, A, and Cohen, DD. Strength and endurance training
reduces the loss of eccentric hamstring torque observed after
soccer specific fatigue. Physical Therapy in Sport 25: 39-46, 2017.
16. Nédélec, M, Halson, S, Abaidia, A, Ahmaidi, S, and Dupont, G.
Stress, sleep and recovery in elite soccer: A critical review of the
literature. Sports Medicine 45(10): 1387-1400, 2015.
17. Nicolaa, M, Alsafib, Z, Sohrabic, C, Kerwand, A, Al-Jabird,
A, Iosifidisc, C, et al. The socio-economic implications of the
coronavirus pandemic (COVID-19): A review. International Journal
of Surgery 78: 185-193, 2020.
18. Reilly, T. The Science of Training – Soccer: A Scientific
Approach to Developing Strength, Speed and Endurance.
Routledge, Abingdon; 2007.
19. Ricardo, S, West, C, Maresh, CM, and Kraemer, WJ. Body
composition and physical performance in men’s soccer: A study of
a National Collegiate Athletic Association Division I team. Journal
of Strength and Conditioning Research 20(1): 177-183, 2006.
20. Sale, DG. Neural adaptation to resistance training. Medicine
and Science in Sports Exercise 20(5 Suppl): S135-145, 1988.
21. Sheikh, AA, and Korn, ER. Imagery in Sports and
Physical Performance. Amityville, NY: Baywood Publishing
Company Inc.; 1994.
22. Taylor, L, Chrismas, BCR, Dascombe, B, Chamari, K, and
Fowler, PM. The importance of monitoring sleep within adolescent
athletes: Athletic, academic, and health considerations. Frontiers in
Physiology 7: 101, 2016.
23. Tumilty, D. Physiological characteristics of elite soccer players.
Sports Medicine 16(2): 80-96, 1993.
24. Wing, CE, Turner, AN, and Bishop, CJ. Importance of
strength and power on key performance indicators in elite youth
soccer. Journal of Strength and Conditioning Research 34(7):
2006-2014, 2020.
28
PTQ 7.4 | NSCA.COM
NSCA.com
TABLE 1. SAMPLE ONLINE 11-WEEK TRAINING PROTOCOL FOR SOCCER PLAYERS
PERIOD
WEEKS 1 – 2
WEEKS 3 – 8
WEEKS 9 – 10
WEEK 11
PHASE
FAMILIARIZATION
AND ASSESSMENT
BASE ACCUMULATION
PERFORMANCE
DELOAD
Lean Muscle Maintenance
TRAINING
GOALS
Movement Technique
Corrections (Upper Body
Push-Pull, Squat and
Hip Hinge Pattern)
Breathing Technique
Awareness
TRAINING
VOLUME
Aerobic Endurance:
Long Duration (45
min) / Low-Intensity
Continuous (Performed
as Separate Session)
TRAINING
INTENSITY
TRAINING
FREQUENCY
Whole Body Flexibility (Dynamic
and Static Stretching)
Approximately 6 Prime
Movement Patterns + 2
Accessory Movements + 1 Core
Strength Movement, 4 – 5 Sets
per Movement Pattern, Power:
6 – 8 Reps per Set (Limb
Contacts Target 60 – 80 per
workout) / Muscle Maintenance
15 – 20 Reps per Set
Aerobic Endurance: Moderate/
Long Duration (30 – 35
min) / Moderate-Intensity
Continuous Bouts (Performed
as Separate Session)
General Anaerobic Capacity
(High-Intensity Interval Training)
Whole Body Flexibility (Dynamic
and Static Stretching)
Active Rest, NonSpecific Low-Intensity
at Home Activities
Whole-Body Flexibility
(Dynamic and Static
Stretching)
Aerobic Endurance: Short
Duration (15 – 20 min) / HighIntensity Bouts (Performed
as Separate Session)
Approximately 6 Prime
Movement Patterns + 2
Accessory Movements + 1 Core
Strength Movement, 2 – 3
Sets per Movement Pattern,
Power: 5 – 7 Reps per Set (Limb
Contacts Target 90 – 110 per
workout) / Muscle Maintenance:
10 – 15 Reps per Set
Approximately 5 – 7 Prime
Movement Patterns, 1 – 2
Sets per Movement Pattern,
7 – 10 Reps per Set
RPE Based: 3 – 4 RPE
RPE Based: 5 – 7 RPE and
Proximity to Failure in Some
Sets: 4 – 5 Reps in Reserve
RPE Based: 8 – 9 RPE and
Proximity to Failure in Some
Sets: 2 – 3 Reps in Reserve
RPE Based: 3 – 4 RPE
3 Times per Week
4 – 5 Times per Week
3 – 4 Times per Week
2 – 3 Times per Week
Diet Adherence and Minor
Modifications, Focus on
Macronutrient Quantity and
Micronutrient Density
NUTRITION
GOALS
Explosive Power* (Bilateral
and Unilateral Focused)
General Anaerobic Capacity
(Interval Training)
Explosive Power* (Minimal
but Gradually Increasing
from Week 7)
Approximately 6 Prime
Movement Patterns + 2
Accessory Movements + 1
Core Strength Movement,
2 – 3 Sets per Movement
Pattern, 10 – 12 Reps per Set
Lean Muscle Maintenance
(Lower Frequency)
Muscle Endurance (Bilateral
and Unilateral Focused)
Nutrition Counselling, Goal
Setting, Habit Formation
Focus on Hydration, Fiber Intake,
Carbohydrate Intake Increase
Protein, Fat Intake Constant
Protein Lowered Slightly,
Fiber Intake Moderated
Carbohydrate Intake Constant or
Increased as per Requirement,
Fat Intake Constant
Basic Supplementation (e.g.,
Multivitamins, Glucose)
PSYCHOLOGICAL
PREPARATION
GOALS
Explanation of Training
Program Roadmap
and Goal Setting
TESTING
Week 2 – Preliminary
Testing
Simple Pre-Workout
Visualization Exercises
Electrolytes and
Hydration Increased
Basic Supplementation (e.g.,
Multivitamins, Glucose)
Simple Pre-Workout
Visualization Exercises and
Post Workout Meditation
Carbohydrate Intake
Lowered, Protein
Intake Constant, Fat
Intake Constant
Hydration Maintained but
Leniency on Fiber Intake
Only Multivitamins
Suggested
No Specific Suggestion but
Meditation Encouraged
Week 10 – Peak
Performance Testing
*For power exercises the lower body prime movement patterns are executed explosively
PTQ 7.4 | NSCA.COM
29
ONLINE TRAINING—RECOMMENDATIONS FOR IMPROVING
FITNESS IN ATHLETES AND GENERAL POPULATION
TABLE 1. SAMPLE ONLINE 11-WEEK TRAINING PROTOCOL FOR SOCCER PLAYERS (CONTINUED)
EXERCISE SELECTION
Bodyweight Squat
Lunges
LOWER BODY SQUAT
Bulgarian Split Squat
Step-Ups
Pistol Squat
Deadlift
Goodmornings
LOWER BODY HIP HINGE
Glute Bridges
Romanian Deadlift
Implement Swings
Bent Over Rowing
PRIME MOVEMENT PATTERN
UPPER BODY HORIZONTAL PULL
Single-Arm Bent Over Rowing
Standing Resistance Band Rows
Standing Resistance Band Face Pulls
Pull-Ups
UPPER BODY VERTICAL PULL
Chin-Ups
Close Grip Resistance Band Pulldowns
Wide Grip Resistance Band Pulldowns
Push-Ups
UPPER BODY HORIZONTAL PUSH
Resistance Band Floor Press
Standing Resistance Band Chest press
Band Resisted Push-Ups
Resistance Band Overhead Press
UPPER BODY VERTICAL PUSH
Resistance Band Arnold Press
Handstand Push-Ups
Calf Raises
Toe Walks
Banded Lateral Walks
LOWER BODY
Banded Quadruped Hip Abductions
Banded Donkey Kicks
Banded Leg Extensions
Banded Leg Curls
Resistance Band Biceps Curls
ACCESSORY MOVEMENTS
Resistance Band Triceps Extensions
Resistance Band Hammer Curls
UPPER BODY
Resistance Band Pressdowns
Resistance Band Lateral Raises
Resistance Band Front Raises
Resistance Band Shrugs
Resistance Band Rear Deltoid Flyes
30
PTQ 7.4 | NSCA.COM
NSCA.com
TABLE 1. SAMPLE ONLINE 11-WEEK TRAINING PROTOCOL FOR SOCCER PLAYERS (CONTINUED)
EXERCISE SELECTION
Curl-Up
Leg Raise
MOVEMENT BASED
Bicycle Crunch
Flutter Kick
Russian Twist
CORE STRENGTH MOVEMENTS
V-Hold
Superman Hold
HOLD BASED
Birddog
Regular Plank
Side Plank
Step-Ups on Low Bench
LONG DURATION/
LOW INTENSITY
High-Repetition Surya Namaskars
Static Marching
Moderate-Intensity Skipping
MODERATE DURATION/
MODERATE INTENSITY
AEROBIC ENDURANCE
Power Yoga
Moderate-Speed Step-Ups
Spot Jogging
High Speed Skipping
Burpees
SHORT DURATION/
HIGH INTENSITY
High Knees
Jumping Jacks
Plank Jacks
ASSOCIATED FACTORS
IMPLEMENTS USED
Bodyweight, Resistance Band, Loaded Backpack, Water Bottles
SLEEP
Minimum 8 hr Advised, Minimal Screen Time Advised
LIFESTYLE STRESSORS
Already Low because of Quarantine Situation, but General Academics should not be Ignored
COACHES PER SESSION
Two
MODE OF TRAINING
Video Conferencing via Zoom
ATTENDANCE AND PROGRESS TRACKING
Online via Google sheets
VIRTUAL COACH-PARENTATHLETE DISCUSSION
Every 5 Weeks via Zoom
PTQ 7.4 | NSCA.COM
31
ONLINE TRAINING—RECOMMENDATIONS FOR IMPROVING
FITNESS IN ATHLETES AND GENERAL POPULATION
TABLE 2. SAMPLE ONLINE 11-WEEK TRAINING PROTOCOL FOR GENERAL POPULATION
PERIOD
WEEKS 1 – 2
WEEKS 3 – 7
WEEKS 8 – 10
WEEK 11
PHASE
FAMILIARIZATION AND
TECHNIQUE PERFECTION
WORK CAPACITY BUILDUP
HIGH-INTENSITY
ENDURANCE/
ISOMETRIC STRENGTH
DELOAD/RECOVERY
Lean Muscle Maintenance
(Bilateral Focused;
Gradually Introducing
External Resistance)
Lean Muscle Maintenance
(Bilateral Focused and
Unilateral Focused;
Mostly with External
Resistance Implements)
Muscle Endurance
(Bilateral Focused)
Isometric Strength
General Aerobic Capacity
Moderate/High-Intensity
Aerobic Capacity
Movement Technique
Corrections (Upper Body
Push-Pull, Squat and
Hip Hinge Pattern)
TRAINING GOALS
TRAINING VOLUME
32
Breathing Technique
Awareness
Moderate ROM, Low
Complexity Stretching
Whole Body Flexibility
(Dynamic and Static
Stretching)
Resistance Training:
Approximately 6 Prime
Movement Patterns + 2
Accessory Movements + 1
Core Strength Movement, 2
Sets per Movement Pattern,
10 – 12 Reps per Set
Approximately 6 Prime
Movement Patterns + 4
Accessory Movements + 2
Core Strength Movements,
3 – 4 Sets per Movement
Pattern, 12 – 15 Reps per Set
Active Rest, Low-Intensity
at Home Activities
Whole- Body Flexibility
(Dynamic and Static
Stretching)
Whole-Body Flexibility
(Dynamic and Static
Stretching)
Aerobic Endurance: Short
Duration (10 – 15 min) /
High-Intensity Bouts
Approximately 6 Prime
Movement Patterns + 3
Accessory Movements + 3
Core Strength Movements,
3 – 4 Sets per Movement
Pattern, 8 – 10 Reps per Set
Approximately 5 – 6 Prime
Movement Patterns, 1 – 2
Sets per Movement Pattern,
7 – 10 Reps per Set
Moderate-Pace Step-Ups
on Bench, Suryanamaskars
Aerobic Endurance: Long
Duration (30 min) / Low
Intensity Continuous
Aerobic Endurance:
Moderate / Long Duration
(20 – 30 min) / ModerateIntensity Continuous Bouts
TRAINING INTENSITY
RPE Based: 3 – 4 RPE
RPE Based: 5 – 6 RPE
RPE Based: 7 – 8 RPE
RPE Based: 3 – 4 RPE
TRAINING FREQUENCY
3 Times per Week
3 Times per Week
3 Times per Week
2 Times per Week
PTQ 7.4 | NSCA.COM
NSCA.com
TABLE 2. SAMPLE ONLINE 11-WEEK TRAINING PROTOCOL FOR GENERAL POPULATION (CONTINUED)
EXERCISE SELECTION
Bodyweight Squat
Lunges
LOWER BODY SQUAT
Bulgarian Split Squat
Step-Ups
Pistol Squat
Deadlift
Goodmornings
LOWER BODY HIP HINGE
Glute Bridges
Romanian Deadlift
Implement Swings
Bent Over Rowing
PRIME MOVEMENT PATTERN
UPPER BODY HORIZONTAL PULL
Single-Arm Bent Over Rowing
Standing Resistance Band Rows
Standing Resistance Band Face Pulls
Pull-Ups
UPPER BODY VERTICAL PULL
Chin-Ups
Closed Grip Resistance Band Pulldowns
Wide Grip Resistance Band Pulldowns
Push-Ups
UPPER BODY HORIZONTAL PUSH
Resistance Band Floor Press
Standing Resistance Band Chest Press
Band Resisted Push-Ups
Resistance Band Overhead Press
UPPER BODY VERTICAL PUSH
Resistance Band Arnold Press
Handstand Push-Ups
Calf Raises
Toe Walks
Banded Lateral Walks
LOWER BODY
Banded Quadruped Hip Abductions
Banded Donkey Kicks
Banded Leg Extensions
Banded Leg Curls
Resistance Band Biceps Curls
ACCESSORY MOVEMENTS
Resistance Band Triceps Extensions
Resistance Band Hammer Curls
UPPER BODY
Resistance Band Pressdowns
Resistance Band Lateral Raises
Resistance Band Front Raises
Resistance Band Shrugs
Resistance Band Rear Deltoid Flyes
PTQ 7.4 | NSCA.COM
33
ONLINE TRAINING—RECOMMENDATIONS FOR IMPROVING
FITNESS IN ATHLETES AND GENERAL POPULATION
TABLE 2. SAMPLE ONLINE 11-WEEK TRAINING PROTOCOL FOR GENERAL POPULATION (CONTINUED)
EXERCISE SELECTION
Curl-Up
Leg Raise
MOVEMENT BASED
Bicycle Crunch
Flutter Kick
Russian Twist
CORE STRENGTH MOVEMENTS
V-Hold
Superman Hold
HOLD BASED
Birddog
Regular Plank
Side Plank
Step-Ups on Low Bench
LONG DURATION/
LOW INTENSITY
High Repetition Surya Namaskars
Static Marching
Moderate-Intensity Skipping
MODERATE DURATION/
MODERATE INTENSITY
AEROBIC ENDURANCE
Power Yoga
Moderate-Speed Step-Ups
Spot Jogging
High-Speed Skipping
Burpees
SHORT DURATION/
HIGH INTENSITY
High Knees
Jumping Jacks
Plank Jacks
ASSOCIATED FACTORS
IMPLEMENTS USED
Bodyweight, Resistance Band, Loaded Backpack, Water Bottles
SLEEP
Minimum 7 hr Advised
COACHES PER SESSION
One
MODE OF TRAINING
Video Conferencing via Zoom
ATTENDANCE AND PROGRESS TRACKING
Online via Google Sheets
VIRTUAL COACH-CLIENT DISCUSSION
Every Week or as Required
34
PTQ 7.4 | NSCA.COM