6 simple steps to building beginner workout program
TRANSCRIPT
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
Focu
sed
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t
Eff
icie
ncy
of
mo
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Ne
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log
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fat
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Re
st in
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Less
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ise
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
