6 simple steps to building beginner workout program

to building beginner workout programs

Simple steps

to building beginner workout programs

Simple steps Reference:

Goodman, J. 6 Simple steps to building beginner workout programs. J. Goodman Consulting Inc. (www.thePTDC.com)

Programming for beginner clients

background

needs

challenges

comfortable & safe exercises

knowledge

program consistency

“make / break”

(2-3 weeks)

impressed & committed client

the Focus System(easy, quick & effective 6 steps)

te s

Repetition rangeThe great decider

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GOAL

Focus of the workout

intuitionknowledge

body typegoal progression

most important

exercise

Personal trainer’s

Client’s

Beginner clients cannot get good at more than 2-4 exercises at one time

It’s much easier to sell a client on 2 exercises than 20

usually some variation of the squat, deadlift, lunge, chin up, row, or chest press

theExercises

areexclusively large-multi-joint exercises

Secondary Exercise

has the biggest variance

The greatest flexibility and the most fun

in power workout1° sumo deadlift &

bench press2° skull cushers

active rest

in between sets or after 2° if there is time left

rehabilitativefix an imbalance

Cardio

steadystate

G O A L

High Intensity IntervalTraining

Dynamic warm up

workout nature

comfort skill level

client’s

• Hip and shoulder mobility drills

• More myofascial release

Power

• More movement prep work

• Less indiviual dynamic stretches

• Myofascial release at the end of workout

Endurance

Perform the warm up with the client as long as needed until he/she becomes more confident

Confident client can handle warm up withdynamic stretching and myofascial release

Go the warm up once with clients, provide them with a handout reviewing each exercise,

and communicate the expectation of completing warm up before

each session to maximize time together

the system in action

Note:

4 * 8-10 4 sets of 8-10 reps

a 1a & 1b do the exercises in superset

a ‘1’ before the exercise complete all sets before moving onto the next exercise

Cardio guidelines – 2x/week1st day perform a 30 min job at 70-80% MHR2nd day perform 45s speed intervals at a 6:1 rest:work ratio

EXERCISE – FULL BODY PUSH (DAY 1)

PRIMARY SECONDARY TERTIARY

1 Squat4 * 8-10

Superset no money drill to help with external rotation

2 Bench press4 * 8-10

Superset lat stretch

3 Speed interval 1.5 min at 80-95% MHR

4a Tight Pushup 2 * 15-20

4b Abs plank – Fast Hands 2 * 5

Superset chest stretch

5 Speed interval 1.5 min at 80-95% MHR

6a Dumbell skull crusher2 * 10-12

6b Single leg squats2 * 6-8

7 Scaption 2*8-10

EXERCISE - FULL BODY PULL (DAY 2)

PRIMARY SECONDARY TERTIARY

1 Dead lift4 * 8-10

Superset hip stretches

2 Chin up4 * 8-10

Superset chest stretch

3 Speed interval 1.5 min at 80-95% MHR

4a Glute thrust2 * 6-8

4b Side bridge with minor twist2 * 12-15

Superset chest stretch

5 Speed interval 1.5 min at 80-95% MHR

6a 1 arm bent over row2 * 8-10

6b Glute ham raise2 * 6-8

7 Pallof press 2*25s holds

the workout broken do n

Dynamic warm up

Secondary exercises

Primary exercises

Tertiary exercises

REP Range

Cardio guidelines

Primary goal : fat loss

Workout:- build up some muscle - a variety of rep ranges

within hypertrophy rep ranges mostly

The secondary exercises shift the workout to

becoming more metabolic

The reps increases and speed intervals are placed

throughout

PUSH

FULL BODY WORKOUTPrimary exercise

Large multi-joint exercises(not power movement)Hypertrophy rep range

PULL

The intermediate client would be able to handle 4 primary exercises all done by him/herself so the client can focus on performing the movements well

Secondary exercises

Improve client’s performance

within primary exercises

Single leg squat increases

knee, ankle, & hip stability

A special focus on core strength(stay true to push/ pull split )

Most variance takes place

is done by an intermediate client

the

is set to be metabolic in nature

the

tertiary exercisesis within the workout,

not at the endthe movements will have been performed before

the active rest periods in between sets is

an added benefit

A list of exercises could be prepared for the workout in an unorganized manner

2 Cardio days /week

since the primary goal is fat loss

The addition of sprint intervals throughout makes the workout to be metabolic in nature

An intermediate client would be comfortable performing the warm up by him/herself.

The dynamic warm up is shown once and its handout package is provided

The warm up is completed before the workout

elming your client

complicated program

Make sure to get caught up in trying

your clients to their goals

on 1-2 of the most important things in client’s program

Make the workout

the progression on the important aspects

the key to the focus system

not to do too much

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