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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.
Josh, great command with your programming here. Very clear as to what you’re trying to accomplish with your session. Your descriptions throughout the session are also really important for proper communication of your intent so well done there.
As an FYI, your last superset, you really have LLT followed by LLT. Nothing wrong with that really. If you want to make it LMT, you’ll want to make sure the client is performing multi-directional lunges.
Great job!
Ivan, this is great! Love how you’re blending Muscle and Movement-Based Training and letting the 4Q guide you with your approach. Very easy to understand on the program builder, you’re getting quite good at putting these sessions together!
My only suggestion is 4 supersets is typically on the high end. You may need to start with 2 and build up to 4 over time.
Denise I can see the 7-Step Prep here. Well done! My only concern is if these exercises might be a bit aggressive for someone experiencing knee pain? How was this prep received? You know your client best so I’m just making assumptions here. I’m just curious if this empowered your client and allowed them to have a great ride? Either way it’s a great learning experience to practice your programming and make modifications if need be!
Francois, this is excellent. Love the Stim drill, a great example of how we inherently already do these types of strategies prior to many sporting endeavors.
Question for you, how have you created buy-in with your swimmers to perform this 7-Step Prep versus sitting around the bleachers and not doing anything. Has it been well received or has it taken some time to become adopted?
I would agree with your sentiment Shone. I can imagine this sequence will feel great for your client. Just be cognizant of the rep range and make sure it’s not too high with some of your exercises. I typically keep my SMUR drills to 3-6 reps per set for most exercises.
Well done!
Tetsu this is the best way to learn! So how did it go? Would you modify anything or do you feel more prepared as a result of doing this sequence? Would be interesting to hear about your experience!
Well done Elisa, interesting challenge to help someone graduate from linear-based sport to more dynamic movement. A couple of suggestions:
1) For your first SMUR drill (Drill 2), I might emphasize a forced exhalation at each stopping point (Deep squat and then reaching overhead). By doing so, you’ll help the nervous system better activate the intrinsic core stabilizers at two end ranges of motion to promote better stability. Otherwise, the movement is dynamic and not sure if we’re getting enough Small Motor Unit Recruitment.
2) Switch the order of your two mobility exercises. Perform the kneeling ULT exercise first, before the dynamic Transverse lunge windmill. You’ll want to progress from simple/linear to complex/dynamic.
Otherwise, I really liked what you put together here!
Love it Grace, very strong intent, excellent selection of exercises and acute variables! Really well done
Excellent Ethan, great selection of exercises here that match well to the 7 steps. If you plan on sending this to clients, you may want to spend some time beefing up the descriptions for each exercise so they understand fully how to perform these exercises and why they are beneficial. Also, the Self-Massage for the foot has many exercises within the video so which one is the client suppose to do, or are they expected to do all of them? That’s where writing a description will help with communicating the intent behind your programming.
Ivan really well done here. You nailed the 7-Steps for someone who is minimal limitations in their movement. Only piece of feedback: with SMUR, you may want to reduce the rep range in half (10–>5). You don’t want to create fatigue as fatigue will “deactivate” the very muscles you’re trying to activate. There is a metabolic cost to the work being done locally so try keeping the rep ranges around 3-6 reps.
Hi Ivan, we often start with the foot/ankle because it’s the first structure that comes in contact with the ground. If that region doesn’t Activate and Mobilize well, we start to see egregious stress and compensated movements up the chain.
With that said, you can certainly start with a different region if you feel that area could use some immediate attention.
Two thumbs up Ethan
Nice series of Multiplanar exercises Francois. I’d also suggest some Linear work, especially thoracic extension for the swimmer. Extending the spine frees the shoulder to move dynamically and with greater ROM!
Good selection of exercises Tetsu, you matched your intent for targeting the foot/ankle complex well!
Great work Rebecca, very useful circuit for your demographic. My only suggestion is that you can probably remove the rest period considering these exercises are low intensity (low force profiles), thus the body won’t need much time to recover between exercises. That way it becomes an 8 min routine vs 16 minutes which may be more digestible for your clientele!
Well done Laurence, good use of dynamic movements that target the T-Spine. As an FYI, you’re missing the rest period for exercises 1 and 3. If rest is negligible, you can choose to omit this variable in your programming.
Nice little circuit Grace. My only suggestion would be to switch the order of your drills to go from Lowest Force Profile and Simplest Movements to more dynamic movements and higher force profiles as you progress through the exercise. So I would do the Kneeling TSpine Drill first, then the Wide Stance Hip Decouple, then Reverse Lunge with OH reach.
I dig it Shone! One suggestion I would make is with the Wall Hip Hinge. Considering the hips only flex to roughly 90 degrees at most, we may need to find a different exercise explore more space in the hip. That exercise is better for Thoracic Extension than it is for Posterior Hip Mobility. I might suggest this drill to help decouple the hips:
Excellent Elisa, your exercise selection matched your intent. Well done!
Great work Eternity! I Agree, an ascending program from Simple to Complex is a great approach. Another way I look at it is Less Threat to More Threat. Therefore I might switch the UMT exercise with the LLT exercise as the Halo is more dynamic and “invasive” compared to the kneeling loaded drill (for most folk).
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