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Nice sequence Julio! I like how you snuck in some Hip mobility as well. I’ve learned that many baseball players’ shoulder/elbow injuries often have a strong correlation of immobility in the opposite hip as the throwing arm. Curious how it went with your client?!
Thanks Julio, it does! Intent is everything when it comes to programming!
Christopher, I can see how these drills would enhance shoulder mobility for sure! Curious to learn more about why you selected these specific exercises and how you believe they will foster better movement. Nice work putting this together!
Doug I can see why your clients are loving this little sequence! The nice thing about the 4Q is it will automatically make sure your client gets all of the dynamic movement to foster good mobility in whichever region you’re tackling. As your next progression to this T-Spine Mobility, try the coupling T-Spine movements. You can type in “Type 1″ or Type 2” as you search for your mobility drills and they add a great progression to the drills you’ve selected here. Keep it up!
Nice mobility circuit Jamie. Would love to know more about why you selected these specific exercises!
Sarah, I didn’t know the technical name of that form of dance. Super fun! I think you chose your exercises wisely here and hit up all 4Q well. My only suggestion would be to place the Loaded Ankle Roll as your second or third exercise as the calf pumps are much less demanding. It’s a good idea that once you select your exercises, order them in a manner that goes from simple and low force to more complex/higher force. Nice work putting this together!
Great work Amanda! I was able to view all of these exercises so great job uploading your own content! I really like how your exercises progressed from simple and low force to more complex and higher force profile. Nice gradual warm-up that will help mobilize the T-Spine in a variety of different positions and directions, really well done!
Julio, you have the 4Q down and in principle, these exercises look valuable for hip mobilization. Would love to know more about why you selected these specific drills, especially the weight belly breathing at the beginning as that is not a traditional mobility exercise!
Nicely done Doug, simple but effective! Might add a vestibular challenge with your last exercise such as pre-positioning the head to the left or right, and then the head and eyes must quickly recenter while performing the drop and catch, especially since you’re recommending this for an athletic individual!
Simple and easy Jamie, well done! Would love to know more about WHY these specific exercises when there are thousands to choose from. Helps us give you more specific feedback on your programs, Thanks Jamie!
Amanda great to see you here! How long has it been since we met up in Edmonton?
You did a fantastic job putting this together. I can really see the value of these exercises along with your intent to help prepare a runner.
Regarding the foam roll, type in “massage” in the search field and you’ll find a host of self-massage techniques. Or, film one yourself and that way you have it ready for you and your clients 🙂
Sara, good job creating your first sequence on Program Builder. Would love to know more about WHY you selected these particular exercises, especially the first one as it’s a series of exercises.
Julio, in theory this looks good, but you missed Step 7: ” explain how you came up with it and what type of client would benefit from it.” It’s hard to give you good feedback if we don’t know who you’re building this for and your thoughts behind it!
Eric, great to see you here!
Really well done putting this together, very comprehensive. This will work well if the client has 10-15 minutes to warm-up! My only suggestion is to watch out for the total amount of percussive breathing reps you have prescribed as it can be a bit exhausting! If you prescribe 2-3 per side, with two unilateral exercises, that’s 8 total reps minimum of some intense breathing. For some folks, it may be a bit much initially based off our experience using this technique. I might just do the Type 1 motion first, and then you can add the Type 2 motion at a later date once the client develops some mastery.
Great work putting this together!
First one off the block, way to go Adam! A couple things:
1) With these assignments, it would be helpful for all if you can write up a short rationale of how you put together your session/program. Intent is a big part of programming so being able to understand your perspective can give us all, including your clients, more clarity.
2) If I try to understand your Activation Block…The Self Massages would be Fluid Dynamics? The Quick Release exercise is more of an Excitation drill because of the quick on/off the quick release creates while the Band Walk is more of a SMUR because you maintain constant flexion so the glutes stay on the entire time to prevent you from falling forward so I would switch the order of these drills.
Thanks Adam, great first stab at using the PB, it will only get easier!
Wow such a diverse group from all over the world! Great to have you join us and we look forward to working alongside you as you navigate the curriculum.
As you may have questions, please post them in the Forum titled “Questions” or you can send them to my email: dp@instituteofmotion.com. We may even cover your question in an upcoming Webinar!
Regarding Webinars, we record them by Thursday each week and will upload them to the curriculum by end of day Thursday each week. With such a diverse group from so many different countries, we have found that running Live Webinars doesn’t make much sense for everyone’s schedule.
Welcome aboard and don’t hesitate to reach out if we can be of assistance at any point in your journey!
Hi Adam, all webinars will be pre-recorded and uploaded by end of day Thursday each week. Send us your questions in this forum or via email and we can address them in the webinar if you wish!
Thank you for submitting Cindy. Kickstarts are such an important program as they set the stage and create the first impression for long-term program adherence and re-occurring business. Great work throughout the course!
Hey Tyler, thanks for sharing! That’s really insightful and such a great way to truly learn through experience!
To answer your questions regarding a 12-Week program, I would probably have a dedicated recovery week every 4 weeks and take full advantage of Supercompensation. I would also switch up the exercises slightly after the recovery week (i.e. incline DB bench press for a month instead of flat BB bench) and then progress volume and load each week up until the next recovery week. No special techniques are required in my mind. Good luck with your future experiments!
Tyler, I would love to know how this went!
“I believe that it is important to try things and really understand them before administering them”. I couldn’t agree with you more! For younger individuals, a 28-day program like this is certainly feasible. You could probably stretch it out to 12 weeks if you really wanted. Especially if your sleep, nutrition and recovery are dialed in between sessions. I always say babies are the best bodybuilders in the world because of how much (and how well) they eat and sleep.
Make sure to save this program. I think you can use it with your younger audience for sure. I can certainly see a young athlete who needs to add some mass in-between seasons taking advantage of this. It’s evident you understand the importance of Recovery which will help you execute such a demanding program. Excellent work putting this together!
You nailed it Grace! After reading your post, I can see all of the points you made reflected in the program. A really nice blend of Mobility, Strength and Power all throughout the week and keeping the movements simple and easy to understand will make it easy for the client to digest and understand the value. This will keep them coming back for more!
Regarding your supersets and whether you should put the UMT/LMT exercise before the LLT…You can certainly do that. I would recommend selecting whichever exercise creates the most fatigue to place first in a superset. What’s nice is you can lower the weight with the LLT exercise to allow the person to finish with high reps in a superset….As a superset example, UMT Push up with rotation first for someone who can only do 5-10 push ups max. Then follow that up with LLT Bench Press with light load and complete reps to failure (10+). I often will do this for someone lacking relative strength.
Great work Grace, I’d say your program is ready to be “sold”!
Thank you Ivan. This is really well done, akin to all of your work this whole course. Relative to the client you’ve described, I think you put together a well-organized program with training themes that match what the client is asking for. That will help build trust giving you permission to perhaps introduce more leg work or even cardio in his program in the future.
Looking at your sessions, they’re easy to understand and you’ve selected the right variables with good progressions over the course of 4 weeks. My only suggestion would be to write a more detailed description for each session that highlights the uniqueness and benefits of the session (i.e. 2-4 sentence summary).
You can certainly monetize this program or make it an added value proposition to the packages you currently offer. I hope this enhances your business!
Great program Eternity. You really demonstrate an understanding of Structured Variability, i.e. different training themes on different days, yet still repeated throughout the course of a program to allow for adaptations to occur. This is key if the primary goal is health and longevity which was the intent of your program. I also like the idea of programming specific group classes. By understanding the Mechanical (and soon Metabolic) influence of a class, you can map the rest of the week in a way to help complement the group sessions someone enjoys and perhaps prevent overloading specific tissues or the nervous system.
A lot of strategy was placed in this program, all with great intent. Super smart and well done Eternity!!
Hey Ivan, I can’t access your program. Says Page not Found…Can you send me an updated link? Thank you!
Very smart Tetsu. I like the idea of a high volume/force session that is well away from the Training and Games, giving the athlete time to recover. My only suggestion is for Training and Game days, I think you should also program their warm-up that they can do at home or at the hotel (if they travel) so when they get to the pitch, their body will be feeling unbreakable! Of course, this is if the athlete has the time and this would be a warm-up that is specific to their body needs and not a warm-up of soccer skills.
Very nice blend of Power, Strength, and Recovery Elisa. You can easily have the client perform this 7-Day program for 4-8 weeks and they will thrive! As with my recommendation to Tyler above, I would suggest you clean up the Block titles within your sessions to make it easier to understand from a client perspective. For example, they won’t know what AHHPS is! Instead, use terms the client can understand and it will assist them as they navigate the session.
Excellent Tyler, love the use of a classification system that maps to client ability level. A big part of receiving a program as a client is that programs should be explorative and then adjusted relative to the experience the client is having. Having the right starting point is key, but so is having sessions that can be easily progressed or regressed depending on the experience. You’re setting your business up well!
If you were to deliver this to a client, make sure you tidy up the Session Titles. Example: on the second recovery day, remove AHHPSL2 Office Worker as that won’t mean anything to the client.
There ya go Ivan, leveraging content you’ve created in the past I’m sure made it pretty easy to whip up a 7-Day Program. It will only get easier and faster with the more content you create. Great work putting this together, nothing I would recommend changing at this stage!
Great justification Elisa, thank you for sharing!
Hi Eternity, no problem! Go to the Title of the Block you want to delete, and on the right-hand side, there should be a Trashcan next to a Save icon.
Great session Tetsu! Much like everyone this week, you’ve selected appropriate exercises relative to the intent of your working blocks and it’s clear what you’re trying to promote with your soccer players.
To keep the attention of these athletes during the session, you may need to reduce the rest period in your first working block unless the power exercises are done to maximal volition. You may even try circuiting the exercises with 30s break in between and then have 2 min rest after the circuit. With 4 different tasks, the anaerobic energy system and nervous system should be able to recover. You’ll be able to tell if they can maintain a high power output through the workout.
Keep up the good work Tetsu!
Elisa, great intro session for Agility. I think it’s really smart to work with few exercises but with high sets to give the athlete the opportunity to learn and master the movements you’re throwing at them. Especially relevant for a cyclist who may not have much experience in the arena of Agility.
My question to you what are your thoughts on why you selected Agility for a cyclist when they don’t have to do much “Start, Stop, Change Direction” in their sport. To be clear, I don’t think it’s wrong to do Agility for a Cyclist, just curious why you selected that specific subtheme of Agility.
Great work as always Elisa!
Grace this is really well thought out. You went above and beyond and created an entire 7-day program which I hope you can use with your clientele. The challenge will be in “selling” your clients the idea that they need to train Power and I think you do a great job making Power accessible for this clientele. Really well done!
Excellent Eternity! You matched the exercises well to the intent of your working blocks it was smart to keep the time of your plyo exercises to 20-30s as we typically see fatigue in the anaerobic pathways and diminishing returns if we program longer duration power exercises.
I noticed you have 2 7-Step preps, the first one looks like an incomplete version. You may want to delete that one?
Ivan this is fantastic! From the exercise selection to the acute variables and love the cooldown to normalize the ANS. Super smart all the way through, great job!
Hi Elisa, great question. There is a myriad of assessments for every specific goal and training theme so our stance is to use an assessment (or series of assessments) that gives you confidence around your programming decisions while also not getting too dogmatic in thinking the assessment gives the complete picture to solving the client’s problems. We’ll discuss our onboarding in Week 10 and more in Level 3!
Great program Rebecca, a nice blend of cardio, strength and recovery! For those rest days, let me suggest that you program those “outside interests” days. It shows the client how much you listen to them and it will get you in the habit of being specific with recovery days/sessions. You’ll learn more in Level 2, but for now, you can structure/label them as Passive Recovery Days and Active Recovery Day. On Passive Recovery Days, they might do more relaxation-based recovery such as watching a movie, comedy, reading a book etc. Active Recovery days are the type of activities you described (playing with grandkids, going for a walk, golf, etc). A healthy blend of both types of recovery will go a long way for the client and for your programming!
Grace, loved how you programmed classes in a person’s program. This is a critical component of the programming experience that is often missed! Just be mindful that Pilates and Yoga may also be considered Mechanical workouts that foster Relative and Tensile Strength so if your client is experiencing overall fatigue, there may be too much mechanical loading in their program and they’ll need a day that is less active and more passive (we’ll explore this more in Level 2!).
Ivan this is a great blend of the many strategies we’ve covered so far and you could probably replicate this same 7-Day structure for the next 4-8 weeks for a well-rounded program. Excellent work!
In level 2, you’ll learn that the intent of Recovery is around normalizing the autonomic nervous system so technically, so I would classify your low intensity run on Day 2 as a SISS-based Metabolic day (we’ll cover Metabolic in Level 2 as well!) and not recovery. Now the tissue care at the end of the run is definitely recovery, smart thinking there.
Agreed Shone! Probably the biggest benefit to OPS is Tensile Strength, so yes, you’ll feel more flexible while simultaneously stronger and more stable in various positions. And not only does Agile Strength promote some cardiovascular conditioning, it enhances tissue elasticity, a trait we lose as we age if we void ourselves of rhythmic movement. Great choices Shone. Just make sure to fill out the rest of the acute variables as this may lead to a lot of questions on “how” to perform these drills.
Love this Grace, Movement-Based Strength Training may afford both Mobility and Strength together, perfect for the population you described. Great work putting this together, not much I would change!
Love me some variable deadlifts! Nicely done Ethan. My only suggestion is the KB Swing is more of an Agile Strength drill because it’s momentum-based. I’d recommend a G2S exercise so you can have some unloaded based Dead Strength or another LMT Dead Strength.
Great job working on the Fundamentals Tetsu. As intensity increases, I may advise increasing the rest to 2 min so high-quality movement can be maintained with high force outputs.
Awesome Rebecca, this is what Health AND Performance are all about. So great your triathlete can win a race, but if her body is breaking down as a result, then the training needs to amplify the “health” component which you do well here, introducing two dynamic forms of Movement-Based Strength. Great job!
Ivan this is excellent. Very easy to understand the objectives of your workout when each block has a strong title associated. I might suggest a 2 min rest if the intensity of the exercises is higher, regardless, good AV and exercise selection. Really well done!
Wow, you guys love Supersets! So do I for that matter, especially for time efficiency and muscle development.
I challenge you guys to try a different protocol other than supersets!
Boom! Great session here Tetsu. Simple but highly effective. Nice work integrating the 7-Step as your Warm Up and RP’s for your cool down. In a Mandalorian Voice “This Is The Way”. 🙂
Great work Grace. Your intent is well understood and you pieced this together nicely.
Yes, I would recommend doing the more “whole-body” based exercises at the beginning of the session as they are both cognitively and metabolically more taxing on the body, so you’ll want the body fresh to make sure it can perform more complex movements efficiently.
Also, I would recommend writing out your descriptions as if you were sending this to a client or loved one. Never know when this could be a great session to share with someone!
Great job programming!
You got it Rebecca! Well put together on the Program Builder, so easy to understand and good job with adding the descriptions. All in all, not much to critique here, other than 4 sets may be a bit much for a sedentary individual. The metabolic challenge to performing supersets is quite high, so you may need to start with just 2-3 and progress to 4. You might consider doing 2 sets of each superset, and then adding another superset (or 2) to the session if you’re looking to stretch out the time of the workout and reduce the chance of overloading a specific tissue too much.
So good Eternity! I’d say this is client-ready for sure. Great work going the extra yard, you’ll save yourself a lot of time in the future now that you have this one in the can.
My only recommendation is with your leg supersets. Your second leg superset is clearly more posterior chain dominant. For your first leg superset, I would switch out the RDL (doing one later in the session anyways) and select a more anterior dominant leg exercise such as a Bulgarian Squat (rear foot elevated) or a Front Loaded Squat to complement the lunge with shoulder carry.
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