Download 10110736 2

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