Wayne Morris

Hi guys;

I’ve added a recovery cycle to the Legacy microcycle I built for my Tae Kwon Do black belts. It add a much needed recovery interval to their days instructing students and can also be used on rest days.

6th Legacy Microcycle

Hi Everyone;

This HISS session is a conditioning interval for the guys and ladies at Legacy Tae Kwon Do. It incorporates WBI PHA exercises in EMOM and Tabata blocks. I included a 7 step warmup and a cool down block as well. The EMOM block serves as a warmup for the tabata.

Legacy EMOM PHA HISS Training

Hello everyone!

I’ve been utilizing level 1 and the 4Qs to maintain some semblance of balance in the programs l’ve constructed for my clients.  I love the program builder as well! Keeps me from getting too stale with my assignments. My assumption is that Level 2 will take me a bit further down the rabbit hole, enhancing my creativity and professionalism.

My clients are mostly middle aged, with a few athletes and higher level performing individuals, so they hang mostly in SISS and SIIT with the occasion foray into HIIT. The metabolic model of Level 2 will enable me to more systematically challenge them as individuals.

This should be fun!

For the past couple of years my business model has been in the 1:1 Q. Previous to that I had an awkward arrangement with the local Y where I paid to utilize their facilities for my clients, then volunteered to do 1:many; fun but free. I’ve never really marketed myself to get new clients. My PT philosophy and training model had evolved quite a bit from my early body building days and my business just sort of organically grew from people watching what I was doing and asking “hey, can you show me how to do that”. When Covid came along my gym access evaporated and I had actually considered retiring from the trade. My daughter talked me into Zooming and several of my clients were more than happy to follow me.

So I’m at a crossroads, building a virtual clientele as well as discovering how to move on to the “next stage.” I’ll be 76 y/o this year, have been a coach for 30 something, and, while I don’t know how much longer I’ll be coaching, the 4Q model makes so much sense. I’d run into Michol at a number of conferences and each time came away with something brilliant to apply to my practice. I could never make it down to IoM in San Diego so this was the chance of a lifetime for me to learn a lot more.

This course has really opened my eyes to new professional possibilities and I’m looking forward to Level 2.

Thanks John; not sure how I missed day 5. It was a hectic evening trying to get everything done. Thanks for the feedback. Adopting the micro adjustments might make more sense on a longer program. Level two begins when? I feel like I’m still just scratching the surface here.

Here’s the justification part of my 28 day program. Still can’t get the share function of Program Builder to kick in.

Here we go guys. Several hiccups and hair pullings later this should do it. Thanks for all the help and encouragement. Looking forward to level 2.

Paragraph 1 – This program is an extension of an earlier take on returning an athlete to fitness. Julian is a former high performing university athlete who’s post-university pro dream was cut short by, first, a catastrophic knee injury, then law school. Several surgeries later the knee is repaired and he’s been rebuilding his conditioning and a law practice. He knows his way around the weight room and is now comfortable running. He has already done some things on his own and practices yoga but also has time constraints and needs structure.

Paragraph 2 – The first week is structured around building strength endurance and mobility in all 4Q. It incorporates a day for running, uses his yoga day for the work-in component and a full rest day.

Paragraph 3 – The 2nd week builds on the first, using circuits instead of giant sets, reducing repetitions, increasing loads and adding some positional exercises to build fascial strength.

Paragraph 4 – The 3rd week continues with the themes introduced in the first two weeks. I’ve added in some supersets incorporating LLT/UMT for variety.

Paragraph 5 – The 4th week concludes with a mechanic/metabolic giant set day, followed by a rest day, then yoga for a more complete recovery.

With a few minor variations we could repeat this for another month before making structural changes, perhaps adding in acceleration/deceleration, more agility.

Sorry John. I must have timed out. I tried to attach an address but it wouldn’t paste. Its called “Legacy 2” in the session library.

I designed this work-in for a 100m hurdler who’s busy training for the Canadian Olympic trials this summer. She has a number of trainers, coaches and related support staff, leaving her with minimal time to have a life, never mind additional training obligations. This session is for a recovery day. The acceleration and quickness requirements are minimal but incorporated with exercises focusing on hip flexibility. Taken together they should be a positive addition to her training regime.

Hurdler Work-in

I designed this program for my 40ish client with progressing MS. She’s worked with me for about 4 years and, while still relatively strong, has begun to exhibit balance deficits, vertigo, and asymmetric strength deterioration. I’ve chosen primarily 4Q agility and dead shift exercises with the intention of challenging muscular competency, encouraging neuromuscular adaptation while maintaining confidence in her body.

MS Dead Strength and Agility #1

7 set prep Legacy 1

I created this warm up block for some Tae Kwon Do Black belt instructors I train.There is a heavy focus on hip mobility , something that’s a prerequisite for the this type of martial arts. The breath work is an added plus as well. This type of warmup would be useful for martial arts, dance and anything that requires leg strength and mobility.

Loving the program, especially now that I’ve figured out what some of these buttons do! 🙂

I created this block for a 50ish client with a past history of a lumbar spinal fusion and torn rotator ligaments. He is an avid road cyclist and skier but spends his days behind a desk. The resultant lack of mobility reduces his ROM in his shoulders and cause low back distress. A large portion of our sessions are spent working to increase his flexibility and core strength.

I’m having trouble getting in and out of the program library, as well as sharing my blocks, but it’s there under my name and Hip, Back and Shoulder Mobility. Hope you find it useful.