Derrick Price

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”!

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!!

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.

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.

Great justification Elisa, thank you for sharing!

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!

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!

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!

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!

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.

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!

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.

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!

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”. 🙂

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.

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!

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!

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!

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!

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.

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.

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!

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!

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.

Excellent Elisa, your exercise selection matched your intent. Well done!