This week I’ve got Jonathan Goodman from the PTDC on the podcast. Jonathan was a personal trainer who now has one of the biggest collaborative websites for fitness education on the web. He’s helped numerous trainers around the world start online businesses, along with publishing 4 books.
This week I’ve got Dr Mike T Nelson on the podcast. Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s also an adjunct professor and a member of the American College of Sports Medicine, and he’s even been called in to share his techniques with top government agencies.
If you’re headed to IDEA PT Institute East in Alexandria in a few weeks I’m sure that you’ve already got your schedule all picked out. But I know when I first started going to conventions in my early days; I always made a few last minute changes!
And hopefully you’re as excited as I am to be going. This is my first year at the PT Institute event, and from what I’ve been told, it’s an amazing event. Now, with 4 of my own sessions to teach, I’m a bit limited with what sessions I can go to, but I’m going to handicap the whole event and give you my top picks.
*** Disclaimer: I’m a trainer geek, so you my recommendations will be leaning towards those sessions over the group exercise type session. This is just my opinion, but I would love to hear which one’s you’re most excited to attend ***
Straight away your faced with an all-star line up of options! You’ve got great presenters like Fraser Quelch, Martin Rooney, Peter Twist, Cody Sipe, Sherri McMillan, Marc Coronel, Christopher Mohr, all of which are good friends so I know that they can bring it. But you’ve also got Greg Roskopf and Len Kravitz who are 2 extraordinarily smart guys! You really can’t go wrong with this time slot, but I’ll be going with Martin Rooney if I’m still feeling a bit of jetlag (Martin you better bring it) or Greg Roskopf because I missed his presentation at IDEA World last year. But seriously, whatever one you pick here, you’ve got a winner.
There is no doubt that I’ll be in session 123: Building Social Media Muscle, where I’ll be sharing some of my favourite strategies that I’ve used with clients like Michol Dalcourt and Todd Durkin. Since I can’t really miss my own session, it’s a pretty easy decision. But if I wasn’t speaking, I would probably go check out Sergeant Ken in his SandBell Master Boot Camp.
If you want to get a workout in, join Fraser at the TRX: Partner Fusion Workout. You’ll probably see me over in Michol Dalcourt’s How to Develop Agile Strength session, but Marc Lebert’s LTS: The NEW Cool Tools and Programming of Boot Camps and Group Training session intrigues me. So I guess if I’m not with Michol, you’ll see me with Marc!
This time slots looks like a prime spot for me to “get my geek on”. With Doug Gray, Len Kravitz, Christopher Mohr and Rodney Corn & Greg Roskopf all having sessions on, it’s a tough call. Since I’ll be spending the following weekend hanging out with Christopher, I know I can pick his mind about his talk then. And although Len is always great I think it’s going to be a toss up between Doug Gray and Rodney Corn & Gret Roskopf’s sessions.
For those who don’t want to get their geek on like me, go check out either Douglas Brooks, Amy Dixon & Casey Stutzman in their Out of Bounds: Ultimate Functional Training session or Mindy Mylrea & Jonathan Ross in The A to Z of HIIT.
John Berardi always has great nutrition advise to share, so if you’re booked into that one, you’re in for a treat. You’ve got 3 great active workshops with Fraser Quelch (TRX: Advanced RIP Training), Peter Twist (Sport Conditioning Goes Group, Take 2) and Michol Dalcourt (Recovery Based Strategies in Program Design), but I think I’m going to sit in on Cody Sipe’s session on Capturing the 55+ Market since we train a lot of boomers within my business.
This time slot is another no brainer for where I’ll be, since I’ve got my second session; Training the Baby Boomer. But if I wasn’t presenting I’d either check out Chuck Wolf, who is a great presenter with tons of knowledge to share, or Bobby Cappuccio in his Seven Myths that Limit Your Income.
I’m torn in this time slot between my man Brett Klika in his 5 Minute Body Weight Super-Circuits, and super fitness entrepreneur Trina Gray with her The 1-2 Punch! LIVE and ONLINE Training. I guess I’m just going to have to see how that jetlag is coming, because if I know one thing, it’s Brett won’t let me just sit his session out on the sideline. So if I show up to his, I better be ready to work!
Now you may have decided to grab lunch and wait for this time block. And if you did, let me suggest you go see Martin Rooney. If you’ve never seen Martin before you’re in for a huge treat because Martin gives 110% in every presentation he makes. And his Hurricane Training system is no joke! If not, you can’t go wrong with the living legend, Peter Twist or a bit of Trigger Point work with Marc Coronel.
This session is another one filled with all stars! If you want to move, Fraser’s got you covered with TRX: Multimodality High Intensiy Circuits, along with Jonathan Ross and his Obesity Makeover. If you train kids, you need to go see Brett Klika & Craig Valency and their session Re-Shaping Youth Fitness, as these 2 are pioneering youth fitness. If you’d rather get a bit geeky, you’ve got 3 great choices with Chuck Wolf (Maximize the Big Rocks), Michol Dalcourt (Reconditioning Dysfunctional Movement) or Rodney Corn (Five Strategies for Customizing Exercise Programs). You’ve also go 2 of the best female presenters around in this time slot with Trina Gray (with Kari Woodall with Hot Training Programs for Outdoor Enthusiasts) and Sherri McMiian (Mobility and Muscle Release for Runners and Athletes). But I think I’m going to check out Brian Richey and his Scapular Stability session. As you can see, you’ve got more than enough choices in this time slot!
Hmmm…..I think I’ll go to The New Evolution of Core Training with Scott Rawcliffe in this time slot. But if you’re a group exercise person you might want to check out Amy Dixon with BOSU: HIIT Metabolic Challenge. And if I wasn’t speaking in this time slot, there is no doubt I would be at Martin Rooney’s Connect and Engage with Your Small Group Clients.
This couldn’t have been planned any better…..Friday and my Gluteus to the Max-Ultimate Glute Training session is on! C’mon, who doesn’t want their glutes looking good for the weekend. But if you don’t want to learn the secrets to having buns of steel, then you might want to check out Sue Hitzmann with her Simple Solutions for Shoulder and Pelvic Instability and Pain session. Sue is a great presenter and knows her stuff!
If my body is still functioning, I’ve got some great choices in this time slot. With so many great presenters you can’t go wrong with any of these! If you’re going to geek out; you’ll want to finish the convention with either Michol Dalcourt (Joint Integrity and Injury Prevention), Sue Hitzmann (What You Don’t Know About Fascia Is Hurting Your Clients) or Chuck Wolf (Golf Mechanics and Functional Correctives). But if you want to get active go check out Brett Klika’s Small Group Training-What’s Next? session. Since I’ve not had a chance to see Casey Stutzman, I think I may check out his session.
If you’re coming to Alexandria for PT Institute, make sure to come and find me and introduce yourself! I always look forward the chance to meet so many other passionate fit pros! And if even if you’re not, I’ve got a little something special for you below!
This week I’ve got David Dellanave on the phone. David is the owner of Movement Minneapolis and wrote the book, Off the Floor, which he was gracious enough to give you listeners a special discount. In this episode David tells us all about biofeedback testing and how you can easily implement it into your training. Pretty powerful but misunderstood stuff.
Without getting caught up in the semantics of periodization, there are 4 basic training splits that most personal trainers use:
Push Pull Split
Body Part Split
Each has it’s own advantages and disadvantages, but what we use with the majority of clients in our business (yes, I’ve got a partner in crime) is a total body approach. The main reason behind this is that most of our clients come to us to lose weight, and we find that this works best.
But beyond what we’ve seen with our own clients, I wanted to share a couple of research studies that back up what we’re doing before I go into exactly how we break our programs down.
This study compared 2 groups training with the same volume per muscle per week (3 sets performed once per week vs 1 set performed 3 times per week). And what they found was the group that trained only 1 day per week only achieved only a 62% strength improvement and less addition of muscle mass compared to the 3 times per week group.
Our training approach for most clients combine strength training sessions with metabolic resistance training sessions, with almost all of our clients getting in at least 2 of each on a weekly basis. This is not the approach we take with athletes or with most of our older population clients (60+), although we do have a fair few 60 year olds who actually do.
We use a few different variations of how we structured our training programs (which I’ve include at the end of this article for you to download) but I’m going to go through 3 basic templates for you here. So if you like these and feel they would work with your clients, then by all means copy them or tweak them to fit your training clients. I think we can learn A LOT from looking at how other people we respect train their clients, and that’s exactly why I talk to as many people as I can about how they structure their programs and more importantly why. I’ll also purchase other people’s ebooks or products to have an in depth look at their thought process behind their programs.
The more you look at different programs, the more you realise that there are a lot of similarities between them all. With just their little tweaks or changes, which are usually based on the demographic, they work with.
Just like there’s more than one way to skin a cat, there’s also a number of methods that you can use to structure training programs for your clients. And even though I’m sure there’s probably at least 27 arguments being had at this very moment, on the Internet, about which is the best method, that’s not what this blog post is about.
The goal is of this post is to go over 4 common periodization methods and allow you to pick which one works best for your clients. As long as you can justify why you’re using the method you are then that’s all that matters. It’s when you blindly copy or just use a style of training without knowing the “why” that you run into trouble.
The Sequential method is also known as the Linear or Traditional method and uses specific intervals of time in order to develop a singular goal. With this method you basically increase the training intensity while decreasing the training volume over time, and focusing one strength quality.
Within this method, you have 2 styles; the long linear and the short linear approach. The long linear works well for beginners, general fitness or in the rehabilitative setting. While the short linear approach is more about fixing any shortcomings of the long linear approach and only last 1-3 weeks.
The typical phases in this method as laid out by the NSCA are; preparation, hypertrophy, strength, power, competition and active rest.
With this method you’re doing several different workouts in a repeating cycle, with emphasis on using different rep ranges, exercises or both. The reason behind alternating the emphasis every few weeks is to help prevent the body from hitting plateaus or falling into a rut.
This is a wave like approach which typically uses one of two 2 methods; the long undulating method and the short undulating method.
With the long undulating method each wave lasts roughly 3-4 weeks, while the short undulating method uses weeks of accumulation followed by weeks of intensification. The short undulating method’s biggest advantage is it prevents overtraining much more than the long method.
3 Methods of Undulating Periodization:
Daily Undulating Periodization – rotate between different workouts over a weekly cycle.
Weekly Undulating Periodization – wave like cycle changes in the stress every week
The Pendulum Cycle – alternating back and forth between a strength emphasis and a hypertrophy emphasis every 2-4 weeks. (This is a very common method used by many fit pros for general population clients)
In the concurrent method you train multiple qualities simultaneously in a given time period. The most recognised form of concurrent training is the conjugate method, which was popularised by Louie Simmons of Westside Barbell.
The conjugate method of training is broken up into 3 main components; the max effort method, the repetition method, and the dynamic effort method. I won’t go any deeper than that, as there are so many other great articles on the conjugate method (www.elitefts.com or www.westside-barbell.com/)
The concurrent method would also be the method of choice for serious Crossfit athletes, because they need to train all the strength qualities.
This is probably the most well known method in which you use a linear series of blocks that focus on several abilities at once. In each meso-cycle block there is usually a focus on one dominant quality, and possibly a secondary focus on another quality. This is the preferred method of training by numerous high level athletes.
There are 3 main types of meso-cycle blocks:
Accumulation (4 weeks) – This cycle focuses on the basics like general aerobic endurance, muscle strength and movement patterns in general.
Intensification (4 weeks) – This cycle focuses on developing more specific abilities like anaerobic endurance, specialised muscular endurance and event specific technique.
Realization (2 weeks) – This is the pre-competition cycle, which will emphasise qualities like maximum speed and recovery prior to the event.
So there you have it, a run down of the 4 most common periodization methods and how they are structured. Hopefully you’ve either found another method to start using or this post have further solidified why you use the method you do.
A couple of weeks ago I was over in San Francisco presenting to a passionate group of fit pros at the NorCal Fitness Summit and one of my talks was on how to better use social media in your fitness business. There were quite a few people who came up to be at the lunch break and told me how much they got out of the talk so I thought I’d share 3 of my top tips from it.
Think of social media as your own publishing firm. When you have a consistent message to share, social media is an amazing way to get it out to thousands of people. But make sure that you keep that consistent message so that your fans will become advocates of what and who you are.
Quit getting upset no one see’s your Facebook posts. There are a number of reasons why most Facebook pages are getting less reach, and it’s not as cut and dry as Facebook wants you to “pay to play”. Part of this may have to do with you and the content you’re sharing. If your posts are getting Likes, Comments or Shares, that shows me that your fans don’t really care about what you’re putting out and it’s time to improve your content.
With so many pages, if your posts aren’t capturing your fans your organic reach is going to continue to plummet. So take this as “constructive criticism” and ask your fans what do they want to see.
Just start with 2. Instead of trying to posts on every single social media platform, pick 2 where your potential clients are and work on those. With the amazing power of Facebook and their advertising abilities I would highly recommend that is one of them. If you’ve got a younger audience, Instagram is the way to go. If you’re looking at getting more middle aged people or corporates Twitter would be a better fit. The majority of users on Pinterest are women, so if your ideal client is females then you may want to focus your attention there.
Once you start to understand your 2 platforms and grow your following then you can start to look at adding a third or fourth platform. I’m not saying you can’t have all these platforms, but put the majority of your effort into just 2 to start.
This week’s guest is Coach Stevo. Coach Stevo has been under the mentorship of Dan John for the past couple of years, but before that he received his Masters Degree in health psychology. I met Steve at the recent Perform Better Summit in Long Beach and knew after only talking to him for a couple of minutes that I needed to get him on the show! Steve is passionate about Habit Based Coaching and is really doing a lot to push this paradigm into the mainstream of fitness and strength and conditioning. So you may have not yet heard of him, but trust me, you will be hearing more from this guy in very near future.
This week’s guest is Cody Sipe. Cody has a PhD, is the co founder of the Functional Aging Institute and is an associate professor at Harding University. He’s also spoke at some of the major fitness conventions like IDEA World Fitness Convention, FILEX, CanFitPro, Asia Fit, Club Industry, ICAA, ACE and was the winner of the IDEA Program Director of the Year in 2005. Cody’s passion is training baby boomers and educating fit pro’s on how to both train and market to this lucrative demographic.
This week’s guest is Dr Evan Osar. Evan is the founder of Fitness Education Seminars, an education company with the mission of helping trainers and therapist recognize their role as a part of the solution to the health care crisis. An internationally renowned speaker, Dr. Osar presents for several national and international organizations including American Council on Exercise, Club Industry, ECA World Fitness, IDEA, NSCA, Perform Better, Medical Fitness Association, Asia Fit, FILEX, and the British Chiropractic Association. He specializes in bringing advanced training and rehabilitation strategies to the fitness and bodywork professional that works with the pre and post-rehabilitation and general population client.