Template Selection System.docx

**Template Selection System** **Non-Athletic Training\ \ Decision making process = Goal -- Frequency -- Time - Constraint -- Experience** **GOAL** During the initial consultation it is critical to precisely pin down a specific adaptation that matches the client's goal. Do this via open ended ques...

**Template Selection System** **Non-Athletic Training\ \ Decision making process = Goal -- Frequency -- Time - Constraint -- Experience** **GOAL** During the initial consultation it is critical to precisely pin down a specific adaptation that matches the client's goal. Do this via open ended questions that allow the client to give a chance to be specific about their training outcomes. Confirm that both coach and client are on the same page about the training goals by repeating back their goals to them in the form of an adaptation. For example:\ \ **Open ended Q =** "So you obviously heard about the gym, our services and have taken the time to reach out and get an initial consult. When you look forward into the future, what would you like to see because of training with us?" **Client says** "I want to feel stronger and more confident in the gym and id love to build up my fitness". If a client gives a non-specific answer throw out some random suggestions. I.e would you like to gain as much muscle as possible? Be able to run 10km? Max squat double your body weight? Reduce your sprint time? Use these examples to probe and specify the areas of fitness that motivated them to contact us.\ \ **Coach confirms via adaptation reference:** "So if we measured your strength in some compound lifts and measured your fitness through some distance or time-based tests and saw progress you would be happy with that?"\ \ **Client** "YES!"\ \ **Coach describes briefly what process we can go through to achieve this:**\ "Okay so the first step will be to build some muscle and confidence with lifting weights using lighter weights between 8 and 12 reps, learning the movements correctly and slowly increasing the weight over time. Where as for the conditioning, we can start with slower longer forms of cardio such as jogging, bike or rower and aim to increase the distance we cover. Over time we can decided to pick up the pace with some intervals OR push the endurance and increase the time/distance covered. How does that sound??\ \ **Goal** = Increase **strength** and measure via appropriate compound exercises. Increase fitness levels via **conditioning** - Goal Checklist: - Open ended Question - Get a specific answer about training goals - Confirm using specific adaptation reference/s - Coach gives specific outlook of training approach to confirm and build excitement. **Frequency** **\ ** **A perfect plan followed poorly will always be trumped by a less perfect plan followed with precision.**\ Frequency is both a science and an art. YES more can be better (4x strength days over 2x) but also more can be a hinderance. Lifestyle, other training demands and previous fitness experience all play are roll in selecting the ideal training frequency.\ \ Questions to ask when deciding training frequency:\ 1) How often would you like to train? This will often be the only question needed. With clients having very specific amount in mind. Confirm or decide for the client using the following tool. \+ **TIME\ **Time refers to how much time we must achieve a goal. During the initial consult questions "time frame" and "reasons behind goals" can be fantastic indicators of how much time we are looking at. Additionally training experience is an indicator on how we decide on the template ideal for the client.\ \ Remember that with exception to injury specific, re-introductory programs and interim programs our other templates move in 3x phases.\ Each phase is 4-6 weeks in length (ideally 6)\ Phase 1 = Introduction and increasing capacity for training adaptation\ Phase 2 = Intensification, aiming to train with intensities more specific to the outcome of the program\ Phase 3 = Peaking, aiming to start training exclusively for the set adaptation, knowing that we will be testing and reviewing the three phases.**\ ** Use the following tools to decide on a phase of training when selecting your template Client's Goal Time Frame / Reason Phase Selection -------------------------------------------- --------------------- ----------------- Injury N/A Phase 1 Interim (between goals, holidays, no goal) N/A Phase 1 Re-Introductory 6 Weeks Phase 1 Strength 12 Weeks Phase 2 then 3 Strength \>12 Weeks Phase 1-3 Hypertrophy 6 Weeks Phase 1 Hypertrophy 12 Weeks Phase 1-2 Hypertrophy \>12 Weeks Phase 1-3 Fitness \12 Weeks Phase 1-3 Conditioning \12 Weeks Phase 2-3 **Constraint\ **Constraint refers to an **injury** or **condition** that specifically affects the client for a medium or long period of time. Frequent constraints in our client base can lead to a specific template program being developed to address this constraint.\ \ Examples include:\ **Upper Body Only\ Shoulder Injury\ Knee Injury\ Low Back Injury\ Ankle Injury**\ \ These templates are altered versions of the original templates and should have the same decision-making process completed. However, their exercises selection, training split, accessory movements and progressions are aimed at working around said constraint.\ \ If you cannot find a template specific to the constraint, edit a base template and then go on to save the new adaptation as its own base template with the constraint listed in the title. **Experience\ **The final decision-making process in selecting the right template to edit for a client is experience. There are some levels of experience that due to their nature will dramatically alter the template structure and therefore the need for their own template is created. Examples include: ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Experience Description Example ------------------------------------- -------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- ------------------------------------------------------------------------ Beginner\ These templates are designed for someone who has very low level conditioning or experience.\ Youth Populations (10-18)\ \ These programs start with mostly bodyweight and accessory based exercises following progressions in exercise complexity rather than traditional intensity or volume. Older Populations (50+)\ First Timer No fitness experience\ Previous major injury\ Ongoing medical condition\ In poor physical shape Some to moderate fitness experience These clients have been exercising and have completed training on their own or with other coaches. They may need some coaching about specific techniques but overall, with correct loading and progressive overload of our base templates they will do well in our already established template programming. Any clientele that comes in with some level of experience in exercise. ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **Template Selection Process** +-----------------------+-----------------------+-----------------------+ | **Template Name** | **Code/s** | **Description** | +=======================+=======================+=======================+ | **Hip Mobility** | 0.7.1.3.0 | A mobility routine | | | | targeting the hip | | | | flexors, | | | | ext./internal | | | | rotators, the | | | | adductors and lower | | | | back. Completed daily | | | | for 14 days and then | | | | 2-3x per week for | | | | maintenance | +-----------------------+-----------------------+-----------------------+ | **Shoulder Mobility** | 0.7.1.2.0 | A mobility program | | | | targeting the lats, | | | | pec minor, pec major. | | | | Including stability | | | | exercises for | | | | ext./internal | | | | rotators and shoulder | | | | pronators | +-----------------------+-----------------------+-----------------------+ | **Ankle Mobility** | 0.7.1.5.0 | Lower limb mobility | | | | program aimed at | | | | loosening the soleus, | | | | gastros, hip flexors. | +-----------------------+-----------------------+-----------------------+ | **2x Per Week | **Phase 1:**\ | **Beginner Strength | | Beginner Strength | 1.2.1.0.1 | Training Template**\ | | (Phase 1-3)\ | | Utilising lower-level | | \ | **Phase 2:**\ | progressions of | | **\*\* Saved as 3 | 1.2.2.0.1 | exercises focusing on | | separate templates in | | learning how to train | | the app \*\*\ | **Phase 3:**\ | inside of the gym, | | **\ | 1.2.3.0.1 | build up soft tissue, | | Youth Populations | | progress via exercise | | (10-18)\ | | complexity, address | | Older Populations | | common injuries and | | (50+)\ | | build up general | | No fitness | | capacity for | | experience\ | | exercise.\ | | Previous major | | \ | | injury\ | | **Phase 1** = | | Ongoing medical | | Focusing on | | condition\ | | increasing the amount | | In poor physical | | of work done with a | | shape** | | set weight and | | | | exercise. Progressing | | | | the movement instead | | | | of intensity\ | | | | \ | | | | **Phase 2** = | | | | Introducing a more | | | | complex progression | | | | of strength | | | | movements. Again, | | | | focusing on building | | | | confidence and | | | | capacity over | | | | increasing intensity\ | | | | \ | | | | **Phase 3 =** In this | | | | final phase we want | | | | to introduce some of | | | | the more traditional | | | | strength movements | | | | and work towards | | | | completing a 5 rep | | | | max. The aim of this | | | | final program | | | | completion is | | | | confidence and | | | | preparedness to move | | | | into version of our | | | | more traditional | | | | template programming | | | | | | | | **\ | | | | Pre & Post Test/s: | | | | Max Push Up (Any | | | | height), 5-10RM Box | | | | Squat, 5-10RM Bench | | | | Pull, Max Prone Hold\ | | | | ** | +-----------------------+-----------------------+-----------------------+ | **3x Per Week | **Phase 1:**\ | | | Beginner Strength | 1.3.1.0.1 | | | (Phase 1-3)\ | | | | \ | **Phase 2:**\ | | | **\*\* Saved as 3 | 1.3.2.0.1 | | | separate templates in | | | | the app \*\* | **Phase 3:**\ | | | | 1.3.3.0.1 | | +-----------------------+-----------------------+-----------------------+ | **2x Per Week | **Phase 1:**\ | **2x Strength | | Strength\ | 1.2.1.0.0 | Training Templates**\ | | Phases (1-3)\ | | 2X Full body strength | | \ | **Phase 2:**\ | training sessions. | | **\*\* Saved as 3 | 1.2.2.0.0 | Aimed at covering 3-4 | | separate templates in | | compound lifts and | | the app \*\*\ | **Phase 3:**\ | accompanying | | **\ | 1.2.3.0.0 | accessories to | | - Only wants to train | | develop a total body | | when with a coach | | strength. Across the | | (confidence or | | three phases we aim | | injury)\ | | to build capacity, | | ** | | increase intensity | | | | and then peak for | | **- Has lots of other | | maximal strength. | | training and this is | | Clients can utilise | | just to compliment | | this template if only | | this** | | wanting to gym twice | | | | per week, focus on | | **- Very busy | | other training, are | | schedule or high | | time poor OR have | | rated stress** | | higher levels of | | | | stress affecting | | | | their ability to | | | | recover from high | | | | volumes of training.\ | | | | \ | | | | **Phase 1 =** | | | | Capacity building. | | | | The aim is to build | | | | up the body's | | | | tolerance to higher | | | | volumes of strength | | | | training. Improve | | | | lifting technique. | | | | Feel confident inside | | | | of the gym\ | | | | **\ | | | | Phase 2** = | | | | Intensifying. | | | | Utilising similar or | | | | more advanced | | | | progressions from the | | | | previous block we now | | | | aim to increase the | | | | load that we use and | | | | start to advance some | | | | of the accessory | | | | movements. | | | | | | | | **Phase 3 =** | | | | Peaking. In this | | | | phase we set the goal | | | | to work towards some | | | | max effort strength | | | | testing., Displaying | | | | the progressions made | | | | across the 3 programs | | | | and measuring a true | | | | maximum strength | | | | score. | | | | | | | | **Pre/Post Test/s: | | | | 1-5RM Bench Press & | | | | Box Squat or Trap Bar | | | | Deadlift / 5-10RM | | | | Bench Pull & Max | | | | Prone hold.** | +-----------------------+-----------------------+-----------------------+ | **2x Per Week | **Phase 1**\ | **2x Strength | | Strength\ | 3.3.1.0.0\ | Training Templates w/ | | 1x Conditioning\ | \ | Conditioning**\ | | Phases (1-3)\ | **Phase 2** | 2X Full body strength | | **\*\* Saved as 3 | | training sessions. | | separate templates in | 3.3.2.0.0**\ | Aimed at covering 3-4 | | the app \*\*\ | \ | compound lifts and | | **\ | ** **Phase 3** | accompanying | | - Only wants to train | | accessories to | | when with a coach | 3.3.2.0.0 | develop a total body | | (confidence or | | strength. Across the | | injury)\ | | three phases we aim | | ** | | to build capacity, | | | | increase intensity | | **- Has lots of other | | and then peak for | | training and this is | | maximal strength. | | just to compliment | | This is accompanied | | this** | | by a similar | | | | progression in | | **- Very busy | | conditioning. | | schedule or high | | Building up longer | | rated stress** | | duration, lower | | | | intensity forms of | | | | conditioning | | | | advancing to more | | | | anaerobic interval | | | | style and finally | | | | peaking with higher | | | | intensity short | | | | duration maximal | | | | anaerobic power | | | | intervals.\ | | | | \ | | | | **Phase 1 =** | | | | Capacity building. | | | | The aim is to build | | | | up the body's | | | | tolerance to higher | | | | volumes of strength | | | | training. Improve | | | | lifting technique. | | | | Feel confident inside | | | | of the gym. | | | | Simultaneously | | | | increasing the bodies | | | | conditioning. First | | | | starting with | | | | increasing the | | | | aerobic capacity.\ | | | | **\ | | | | Phase 2** = | | | | Intensifying. | | | | Utilising similar or | | | | more advanced | | | | progressions from the | | | | previous block we now | | | | aim to increase the | | | | load that we use and | | | | start to advance some | | | | of the accessory | | | | movements. | | | | Conditioning becomes | | | | more focused on | | | | increasing speed or | | | | power for medium | | | | length intervals. | | | | Focusing on our | | | | bodies ability to | | | | buffer fatigue during | | | | higher work rates. | | | | | | | | **Phase 3 =** | | | | Peaking. In this | | | | phase we set the goal | | | | to work towards some | | | | max effort strength | | | | testing., Displaying | | | | the progressions made | | | | across the 3 programs | | | | and measuring a true | | | | maximum strength | | | | score. For | | | | conditioning we aim | | | | to work at near | | | | maximum levels of our | | | | heart rate for | | | | repeated sprint | | | | efforts. At the end | | | | we test our overall | | | | conditioning with a | | | | Vo2 max test. | | | | | | | | **Pre/Post Test/s: | | | | 1-5RM Bench Press & | | | | Box Squat or Trap Bar | | | | Deadlift / 5-10RM | | | | Bench Pull & Max | | | | Prone hold.** | | | | | | | | **Beep Test** | +-----------------------+-----------------------+-----------------------+ | **2x Per Week | **Phase 1**\ | | | Strength\ | 3.4.1.0.0\ | | | 2x Conditioning\ | \ | | | Phases (1-3)\ | **Phase 2** | | | **\*\* Saved as 3 | | | | separate templates in | 3.4.2.0.0**\ | | | the app \*\*\ | \ | | | **\ | ** **Phase 3** | | | - Only wants to train | | | | when with a coach | 3.4.2.0.0 | | | (confidence or | | | | injury)\ | | | | ** | | | | | | | | **- Has lots of other | | | | training and this is | | | | just to compliment | | | | this** | | | | | | | | **- Very busy | | | | schedule or high | | | | rated stress** | | | +-----------------------+-----------------------+-----------------------+ | **2x Per Week | **Phase 1**\ | **2x Per Week | | Strength\ | 3.2.1.2.0\ | Strength Training w/ | | Shoulder Rehab\ | \ | Shoulder Rehab**\ | | Phases (1-2)\ | **Phase 2** | For these template | | **\ | | programs are aim is | | \*\* Saved as 3 | 3.2.2.2.0 | to complete all of | | separate templates in | | the same goals as 2x | | the app \*\*\ | | per week strength (w. | | **\ | | & w.o conditioning) | | - Only wants to train | | however we reduce the | | when with a coach | | horizontal and | | (confidence or | | vertical push | | injury)\ | | movements and replace | | ** | | them with specific | | | | shoulder | | **- Has lots of other | | strengthening | | training and this is | | movements. After this | | just to compliment | | is completed, we | | this** | | re-introduce these | | | | movements at a lower | | **- Very busy | | volume and focus on | | schedule or high | | increasing capacity | | rated stress\ | | slowly, not to | | **\ | | overload the shoulder | | **- Managing a | | and cause re-injury\ | | shoulder injury** | | \ | | | | **Phase 1** = No | | | | horizontal pressing. | | | | Replaced with | | | | shoulder external, | | | | internal and | | | | abduction. Additional | | | | focus placed on | | | | shoulder pronation | | | | strength and thoracic | | | | mobility and | | | | stability.\ | | | | \ | | | | **Phase 2** = | | | | Introduce uni-lateral | | | | over head pressing | | | | and neutral grip | | | | horizontal pressing | | | | via dumbbell and | | | | bodyweight movements. | | | | Increasing the | | | | capacity of these | | | | movements across the | | | | program | | | | | | | | **Pre/Post Test/s**: | | | | **5-10RM Half | | | | Kneeling DB Overhead | | | | Press 5-10RM Box | | | | Squat 5-10RM Bench | | | | Pull & VALD: ASH | | | | Screening** | +-----------------------+-----------------------+-----------------------+ | **2x Per Week | **Phase 1**\ | **2x Per Week | | Strength\ | 3.2.1.1.0\ | Strength Training w/ | | Knee Rehab\ | \ | Knee Rehab**\ | | Phases (1-2)\ | **Phase 2** | **Phase 1** = | | **\ | | Reducing ROM the knee | | \*\* Saved as 3 | 3.2.2.1.0 | travels, focusing on | | separate templates in | | capacity in this | | the app \*\*\ | | range. Advance via | | **\ | | increased ROM for the | | - Only wants to train | | same exercises. | | when with a coach | | Bi-Lateral Strength | | (confidence or | | movements. Isolation | | injury)\ | | of Quads, Hamstrings, | | ** | | add & abductors. | | | | Paired with hip & | | **- Has lots of other | | ankle mobility | | training and this is | | routines. Strength | | just to compliment | | movements start with | | this** | | isometrics, then | | | | eccentrics and | | **- Very busy | | finally Concentrics | | schedule or high | | for tendon strength.\ | | rated stress\ | | \ | | **\ | | **Phase 2** = | | **- Managing a knee | | Increased ROM for the | | injury** | | knee joint to travel | | | | and begin to load in | | | | the strength | | | | intensity ranges. | | | | Introduce UNI lateral | | | | movements staring on | | | | the spot, progressing | | | | to linear movements | | | | and if tolerated then | | | | lateral (okay to not | | | | reach this point | | | | yet).\ | | | | Goal is to move to | | | | other 2x per week | | | | base templates post | | | | this with the knee | | | | tolerated to this | | | | loading.\ | | | | \ | | | | **Pre/Post Test/s: | | | | 5-10RM Single Leg Leg | | | | Extension. 5-10RM | | | | Single Leg Box Squat, | | | | 5-10RM Bench Pull & | | | | VALD: Mid Thigh | | | | Pull** | +-----------------------+-----------------------+-----------------------+ | **2x Per Week | **Phase 1**\ | **2x Per Week | | Strength\ | 3.2.1.3.0\ | Strength Training w/ | | Low Back Rehab\ | \ | Low Back Rehab**\ | | Phases (1-2)\ | **Phase 2** | **Phase 1** = | | **\ | | Reducing ROM the hip | | \*\* Saved as 3 | 3.2.2.3.0 | travels, focusing on | | separate templates in | | capacity in this | | the app \*\*\ | | range. Advance via | | **\ | | increased ROM for the | | - Only wants to train | | same exercises. | | when with a coach | | Bi-Lateral Strength | | (confidence or | | movements. Isolation | | injury)\ | | of Glutes, | | ** | | Hamstrings, add & | | | | abductors and core. | | **- Has lots of other | | Paired with hip & | | training and this is | | ankle mobility | | just to compliment | | routines. Accessories | | this** | | are exclusively | | | | uni-lateral to | | **- Very busy | | improve mobility, | | schedule or high | | stabilising strength | | rated stress\ | | and reduce loading on | | **\ | | the lower back via | | **- Managing a low | | compressive loading.\ | | back injury** | | \ | | | | **Phase 2** = | | | | Increased ROM for the | | | | hip joint to travel | | | | and begin to load in | | | | the strength | | | | intensity ranges. | | | | Introduce Bi-lateral | | | | movements staring on | | | | the machines, | | | | progressing to free | | | | weight and if | | | | tolerated then | | | | barbell from the | | | | floor (okay to not | | | | reach this point | | | | yet).\ | | | | Goal is to move to | | | | other 2x per week | | | | base templates post | | | | this with the LB | | | | tolerated to this | | | | loading.\ | | | | \ | | | | **Pre/Post Test/s: | | | | Max Biering-Sorenson | | | | Test, 5-10RM Box | | | | Squat ,5-10RM Bench | | | | Pull & Max Prone | | | | Hold.** | +-----------------------+-----------------------+-----------------------+ | **3x Per Week | **Phase 1**\ | **3x Per Week | | Strength Training\ | 3.3.1.0.0\ | Strength Training\ | | (Phases 1-3)\ | \ | Phase 1 =** Capacity | | LB.UB.FB\ | **Phase 2**\ | building. The aim is | | **\*\* Saved as 3 | 3.3.2.0.0\ | to build up the | | separate templates in | \ | body's tolerance to | | the app \*\*\ | **Phase 3**\ | higher volumes of | | \ | 3.3.2.0.0 | strength training. | | - Fits into lifestyle | | Improve lifting | | & schedule | | technique. Feel | | | | confident inside of | | \- Happy to have 3x | | the gym\ | | larger sessions vs. | | **\ | | 4-5 smaller ones | | Phase 2** = | | | | Intensifying. | | \- Additional | | Utilising similar or | | training outside of | | more advanced | | CCSC | | progressions from the | | | | previous block we now | | | | aim to increase the | | | | load that we use and | | | | start to advance some | | | | of the accessory | | | | movements. | | | | | | | | **Phase 3 =** | | | | Peaking. In this | | | | phase we set the goal | | | | to work towards some | | | | max effort strength | | | | testing., Displaying | | | | the progressions made | | | | across the 3 programs | | | | and measuring a true | | | | maximum strength | | | | score\ | | | | \ | | | | These templates are | | | | split into:\ | | | | Lower Body, Upper | | | | Body & Full Body or\ | | | | Upper Body, Lower | | | | Body, Upper Body\ | | | | \*Difference is | | | | either personal | | | | preference OR wishing | | | | to keep DOMS low for | | | | additional training | | | | (such as running)\ | | | | \ | | | | **Pre/Post Test/s: | | | | 3-5RM Hex Bar, Bench | | | | Press, Max Chin Up & | | | | 5-10RM Bench Pull.\ | | | | ** | +-----------------------+-----------------------+-----------------------+ | **3x Per Week | **Phase 1**\ | | | Strength Training\ | 3.3.1.0.0\ | | | (Phases 1-3)\ | \ | | | FB.FB.FB\ | **Phase 2**\ | | | **\*\* Saved as 3 | 3.3.2.0.0\ | | | separate templates in | \ | | | the app \*\*\ | **Phase 3**\ | | | \ | 3.3.2.0.0 | | | - Prefers to split | | | | training into body | | | | parts | | | +-----------------------+-----------------------+-----------------------+ | **3x Per Week | **Phase 1**\ | **3x Per Week | | Strength\ | 3.3.1.2.0\ | Strength Training w/ | | Shoulder Rehab\ | \ | Shoulder Rehab**\ | | Phases (1-2)\ | **Phase 2** | For these template | | **\ | | programs are aim is | | \*\* Saved as 3 | 3.3.2.2.0 | to complete all of | | separate templates in | | the same goals as 3x | | the app \*\*\ | | per week strength (w. | | **\ | | & w.o conditioning) | | - Only wants to train | | however we reduce the | | when with a coach | | horizontal and | | (confidence or | | vertical push | | injury)\ | | movements and replace | | ** | | them with specific | | | | shoulder | | **- Has lots of other | | strengthening | | training and this is | | movements. After this | | just to compliment | | is completed, we | | this** | | re-introduce these | | | | movements at a lower | | **- Very busy | | volume and focus on | | schedule or high | | increasing capacity | | rated stress\ | | slowly, not to | | **\ | | overload the shoulder | | **- Managing a | | and cause re-injury\ | | shoulder injury** | | \ | | | | **Phase 1** = No | | | | horizontal pressing. | | | | Replaced with | | | | shoulder external, | | | | internal and | | | | abduction. Additional | | | | focus placed on | | | | shoulder pronation | | | | strength and thoracic | | | | mobility and | | | | stability.\ | | | | \ | | | | **Phase 2** = | | | | Introduce uni-lateral | | | | over head pressing | | | | and neutral grip | | | | horizontal pressing | | | | via dumbbell and | | | | bodyweight movements. | | | | Increasing the | | | | capacity of these | | | | movements across the | | | | program | | | | | | | | **Pre/Post Test/s**: | | | | **5-10RM Half | | | | Kneeling DB Overhead | | | | Press 5-10RM Box | | | | Squat 5-10RM Bench | | | | Pull & VALD: ASH | | | | Screening** | +-----------------------+-----------------------+-----------------------+ | **4x Per Week | **Phase 1**\ | **4x Per Week | | Hypertrophy\ | 2.4.1.0.0\ | Hypertrophy | | **Phase 1-3\ | \ | Programming\ | | \ | **Phase 2**\ | \ | | -Has BIG specific | 2.4.2.0.0\ | **These 4x per week | | goals (max muscle, | \ | hypertrophy programs | | strength, fitness | **Phase 3**\ | are designed to build | | etc) | 2.4.2.0.0 | maximum muscle across | | | | 4x sessions. They are | | -Not completing a lot | | split into body parts | | of other training | | with 2x Upper Body & | | | | 2x Lower Body | | -Fits into schedule & | | sessions. The primary | | lifestyle | | aim is to complete | | | | the exercises with | | | | controlled, full ROM | | | | reps that are very | | | | close to if not right | | | | up to failure. The | | | | progressive overload | | | | we are seeking | | | | between weeks and | | | | programs comes from | | | | achieving more reps, | | | | more weight and | | | | occasionally more | | | | sets. Between phases | | | | we increase the | | | | complexity of | | | | exercises that either | | | | aim to isolate the | | | | muscles OR place them | | | | in larger ranges to | | | | challenge further.\ | | | | \ | | | | **Phase 1:** | | | | Introducing | | | | hypertrophy training | | | | utilising lower | | | | volumes and basic | | | | barbell and dumbbell | | | | movements. The focus | | | | is placed on building | | | | foundational skills | | | | of lifting weights, | | | | increasing the bodies | | | | capacity for | | | | recovering from | | | | weight training, | | | | learning the skill of | | | | overloading exercises | | | | between weeks and | | | | then setting up a | | | | routine for | | | | recovery.\ | | | | **\ | | | | Phase 2:** With a | | | | foundation set and | | | | more confidence built | | | | we now want to push | | | | the volume up a | | | | little and increase | | | | the complexity of | | | | exercises. This is | | | | done by referring to | | | | previous weights | | | | lifted as starting | | | | points early on and | | | | using exercises that | | | | can challenge the | | | | muscle in longer ROM | | | | or with higher | | | | volumes of work. An | | | | example of this can | | | | be switching Gobel | | | | squats to a hack | | | | squat, switching push | | | | ups for flat dumbbell | | | | press or leg | | | | extensions for leg | | | | press.\ | | | | \ | | | | **Phase 3:** Phase | | | | three leans on some | | | | advanced techniques | | | | to push additional | | | | volume for the set | | | | amount of work. | | | | Examples include drop | | | | sets, rest pause sets | | | | as well as some max | | | | effort sets. This | | | | phase needs to be | | | | done after completion | | | | of at least phase 1 | | | | or 2 to set up the | | | | bodies | | | | recoverability.\ | | | | \ | | | | **Pre/Post Test: DEXA | | | | SCAN** | +-----------------------+-----------------------+-----------------------+ | **4x Per Week | **Phase 1**\ | | | Hypertrophy\ | 2.4.1.0.0\ | | | **Phase 1-3\ | \ | | | (Female Focus)\ | **Phase 2**\ | | | \ | 2.4.2.0.0\ | | | -Has BIG specific | \ | | | goals (max muscle, | **Phase 3**\ | | | strength, fitness | 2.4.2.0.0 | | | etc) | | | | | | | | -Not completing a lot | | | | of other training | | | | | | | | -Fits into schedule & | | | | lifestyle\ | | | | - Exercises in this | | | | program emphasise | | | | muscle growth areas | | | | specifically | | | | requested by females, | | | | such as the glutes, | | | | hamstrings and backs. | | | +-----------------------+-----------------------+-----------------------+ | **4x Per Week | **Phase 1** | **4x Per Week | | Hypertrophy\ | | Hypertrophy w/ | | **Phase 1-3\ | 2.4.1.2.0 | Shoulder Rehab\ | | (Shoulder Rehab)\ | | \ | | \ | **Phase 2** | **All of the same | | -Has BIG specific | | focus and phase split | | goals (max muscle, | 2.4.2.2.0 | are set out as | | strength, fitness | | standard 4x per week | | etc) | | hypertrophy program | | | | however with the | | -Not completing a lot | | following changes:\ | | of other training | | \ | | | | **Phase 1** = No | | -Fits into schedule & | | horizontal pressing. | | lifestyle\ | | Replaced with | | - Aiming to address | | shoulder external, | | knee pain | | internal and | | | | abduction. Additional | | | | focus placed on | | | | shoulder pronation | | | | strength and thoracic | | | | mobility and | | | | stability and | | | | shoulder retraction | | | | strength.\ | | | | \ | | | | **Phase 2** = | | | | Introduce uni-lateral | | | | over head pressing | | | | and neutral grip | | | | horizontal pressing | | | | via dumbbell and | | | | bodyweight movements. | | | | Increasing the | | | | capacity of these | | | | movements across the | | | | program\ | | | | \ | | | | \ | | | | **Pre/Post Test/s**: | | | | **5-10RM Half | | | | Kneeling DB Overhead | | | | Press 5-10RM Box | | | | Squat 5-10RM Bench | | | | Pull & VALD: ASH | | | | Screening** | +-----------------------+-----------------------+-----------------------+ | **4x Per Week | **Phase 1** | **4x Per Week | | Hypertrophy\ | | Hypertrophy w/ Low | | **Phase 1-3\ | 2.4.1.3.0 | Back Rehab\ | | (Low Back Rehab)\ | | **All of the same | | \ | **Phase 2** | focus and phase split | | -Has BIG specific | | are set out as | | goals (max muscle, | 2.4.2.3.0 | standard 4x per week | | strength, fitness | | hypertrophy program | | etc) | | however with the | | | | following changes:\ | | -Not completing a lot | | \ | | of other training | | **Phase 1** = | | | | Reducing ROM the hip | | -Fits into schedule & | | travels, focusing on | | lifestyle\ | | capacity in this | | - Aiming to avoid | | range. Advance via | | flaring up the lower | | increased ROM for the | | back. | | same exercises. | | | | Bi-Lateral Strength | | | | movements. Isolation | | | | of Glutes, | | | | Hamstrings, add & | | | | abductors and core. | | | | Paired with hip & | | | | ankle mobility | | | | routines. Accessories | | | | are exclusively | | | | uni-lateral to | | | | improve mobility, | | | | stabilising strength | | | | and reduce loading on | | | | the lower back via | | | | compressive loading.\ | | | | \ | | | | **Phase 2** = | | | | Increased ROM for the | | | | hip joint to travel | | | | and begin to load in | | | | the strength | | | | intensity ranges. | | | | Introduce Bi-lateral | | | | movements staring on | | | | the machines, | | | | progressing to free | | | | weight and if | | | | tolerated then | | | | barbell from the | | | | floor (okay to not | | | | reach this point | | | | yet).\ | | | | Goal is to move to | | | | other 2x per week | | | | base templates post | | | | this with the LB | | | | tolerated to this | | | | loading.\ | | | | \ | | | | **Pre/Post Test/s: | | | | Max Biering-Sorenson | | | | Test, 5-10RM Box | | | | Squat ,5-10RM Bench | | | | Pull & Max Prone | | | | Hold.** | +-----------------------+-----------------------+-----------------------+ | **4x Per Week | **Phase 1** | **4x Per Week | | Hypertrophy\ | | Hypertrophy w/ Knee | | **Phase 1-3\ | 2.4.1.1.0 | Rehab\ | | ( Knee Rehab)\ | | **All of the same | | \ | **Phase 2** | focus and phase split | | -Has BIG specific | | are set out as | | goals (max muscle, | 2.4.2.1.0 | standard 4x per week | | strength, fitness | | hypertrophy program | | etc) | | however with the | | | | following changes:\ | | -Not completing a lot | | \ | | of other training | | **Phase 1** = | | | | Reducing ROM the knee | | -Fits into schedule & | | travels, focusing on | | lifestyle\ | | capacity in this | | - Aiming to not | | range. Advance via | | further increase knee | | increased ROM for the | | loading | | same exercises. | | | | Bi-Lateral Strength | | | | movements. Isolation | | | | of Quads, Hamstrings, | | | | add & abductors. | | | | Paired with hip & | | | | ankle mobility | | | | routines. Strength | | | | movements start with | | | | isometrics, then | | | | eccentrics and | | | | finally Concentrics | | | | for tendon strength.\ | | | | \ | | | | **Phase 2** = | | | | Increased ROM for the | | | | knee joint to travel | | | | and begin to load in | | | | the strength | | | | intensity ranges. | | | | Introduce UNI lateral | | | | movements staring on | | | | the spot, progressing | | | | to linear movements | | | | and if tolerated then | | | | lateral (okay to not | | | | reach this point | | | | yet).\ | | | | \ | | | | **Pre/Post Test/s: | | | | 5-10RM Single Leg Leg | | | | Extension. 5-10RM | | | | Single Leg Box Squat, | | | | 5-10RM Bench Pull & | | | | VALD: Mid Thigh | | | | Pull** | +-----------------------+-----------------------+-----------------------+ | **4x Per Week | **Phase 1** | **4x Per Week | | Strength\ | | Strength\ | | **Phases 1-3\ | 1.4.1.1.0 | **\ | | \ | | Our 4x per week | | Has BIG specific | **Phase 2** | strength template | | goals (max muscle, | | aims to cover 2-3 | | strength, fitness | 1.4.2.1.0 | compound movements | | etc) | | for the upper and an | | | **Phase 3** | additional 2 | | -Not completing a lot | | compounds for the | | of other training | 1.4.2.1.0 | lower body.\ | | | | \ | | -Fits into schedule & | | **Phase 1 =** | | lifestyle\ | | Capacity building. | | - Aiming to focus on | | The aim is to build | | some specific | | up the body's | | movements to | | tolerance to higher | | strengthen that | | volumes of strength | | relate to the clients | | training. Improve | | goal. | | lifting technique. | | | | Feel confident inside | | | | of the gym.\ | | | | **\ | | | | Phase 2** = | | | | Intensifying. | | | | Utilising similar or | | | | more advanced | | | | progressions from the | | | | previous block we now | | | | aim to increase the | | | | load that we use and | | | | start to advance some | | | | of the accessory | | | | movements. **Volume** | | | | stays the same during | | | | the first 3 weeks and | | | | starts to trickle | | | | down as intensities | | | | go higher in the last | | | | couple of weeks. | | | | | | | | **Phase 3 =** | | | | Peaking. In this | | | | phase we set the goal | | | | to work towards some | | | | max effort strength | | | | testing., Displaying | | | | the progressions made | | | | across the 3 programs | | | | and measuring a true | | | | maximum strength | | | | score\ | | | | \ | | | | **Pre/Post Test/s: | | | | 3-5RM Hex Bar, Bench | | | | Press, Max Chin Up & | | | | 5-10RM Bench Pull.** | +-----------------------+-----------------------+-----------------------+ | **4x Per Week | **Phase 1** | | | Strength** | | | | | 1.4.1.1.0 | | | **Female Focused\ | | | | **Phases 1-3\ | **Phase 2** | | | \ | | | | Has BIG specific | 1.4.2.1.0 | | | goals (max muscle, | | | | strength, fitness | | | | etc) | | | | | | | | -Not completing a lot | | | | of other training | | | | | | | | -Fits into schedule & | | | | lifestyle\ | | | | - Aiming to focus on | | | | some specific | | | | movements to | | | | strengthen that | | | | relate to the clients | | | | goal. | | | +-----------------------+-----------------------+-----------------------+ | **5x Per Week MAX | **Phase 1** | **5x Per Week MAX | | Hypertrophy Program\ | | Hypertrophy\ | | **\*\* Saved as 3 | 2.5.1.1.0 | **\ | | separate templates in | | These templates are | | the app \*\*\ | **Phase 2** | designed to build a | | \ | | maximum amount of | | - Has BIG specific | 2.5.2.2.0 | muscle. For this | | goals (max muscle, | | reason the volumes of | | strength, fitness | **Phase 3** | training are so high | | etc) | | that training outside | | | 2.5.2.3.0 | of this template | | \- Has multiple | | should be restricted | | fitness goals | | to very low intensity | | | | efforts such as walks | | -Not completing a lot | | and hikes. Additional | | of other training | | training such as | | | | running, sport and | | -Fits into schedule & | | classes will impede | | lifestyle | | recovery. It is | | | | during recovery that | | | | we grow.\ | | | | \ | | | | **Phase 1:** | | | | Introducing | | | | hypertrophy training | | | | utilising lower | | | | volumes and basic | | | | barbell and dumbbell | | | | movements. The focus | | | | is placed on building | | | | foundational skills | | | | of lifting weights, | | | | increasing the bodies | | | | capacity for | | | | recovering from | | | | weight training, | | | | learning the skill of | | | | overloading exercises | | | | between weeks and | | | | then setting up a | | | | routine for | | | | recovery.\ | | | | **\ | | | | Phase 2:** With a | | | | foundation set and | | | | more confidence built | | | | we now want to push | | | | the volume up a | | | | little and increase | | | | the complexity of | | | | exercises. This is | | | | done by referring to | | | | previous weights | | | | lifted as starting | | | | points early on and | | | | using exercises that | | | | can challenge the | | | | muscle in longer ROM | | | | or with higher | | | | volumes of work. An | | | | example of this can | | | | be switching Gobel | | | | squats to a hack | | | | squat, switching push | | | | ups for flat dumbbell | | | | press or leg | | | | extensions for leg | | | | press.\ | | | | \ | | | | **Phase 3:** Phase | | | | three leans on some | | | | advanced techniques | | | | to push additional | | | | volume for the set | | | | amount of work. | | | | Examples include drop | | | | sets, rest pause sets | | | | as well as some max | | | | effort sets. This | | | | phase needs to be | | | | done after completion | | | | of at least phase 1 | | | | or 2 to set up the | | | | bodies | | | | recoverability.\ | | | | \ | | | | **Pre/Post Test: DEXA | | | | SCAN** | +-----------------------+-----------------------+-----------------------+ | **5x Per Week MAX | **Phase 1** | | | Hypertrophy Program\ | | | | (Female)\ | 2.5.1.1.0 | | | **\*\* Saved as 3 | | | | separate templates in | **Phase 2** | | | the app \*\*\ | | | | \ | 2.5.2.2.0 | | | - Has BIG specific | | | | goals (max muscle, | **Phase 3** | | | strength, fitness | | | | etc) | 2.5.2.3.0 | | | | | | | \- Has multiple | | | | fitness goals | | | | | | | | -Not completing a lot | | | | of other training | | | | | | | | -Fits into schedule & | | | | lifestyle | | | | | | | | \- Bigger focus on | | | | lower body | | | | development | | | +-----------------------+-----------------------+-----------------------+ | **3x Strength\ | **Phase 1:\ | **3x Strength w/ 2x | | 2x Conditioning\ | **3.5.1.0.0**\ | Conditioning Fitness\ | | (Fitness)\ | \ | 3x Strength w/ 1x | | **^\*Saved\ as\ 3\ se | Phase 2\ | Conditioning\ | | parate\ templates\*\ | **3.5.1.0.0\ | \ | | -^ Has multiple | **\ | 3x Strength w/2x | | fitness goals | Phase 3\ | Conditioning** | | | **3.5.1.0.0 | templates are deigned | | -Not completing a lot | | to build a hybrid | | of other training | | style program to | | | | clients looking to | | -Fits into schedule & | | improve their | | lifestyle^\ | | conditioning while | | ^ | | maintaining strength | | | | OR well conditioned | | | | clients that are | | | | looking to include | | | | strength into their | | | | training. | | | | | | | | **Phase 1:** During | | | | phase 1 we are | | | | looking to build | | | | capacity. Our | | | | strength work begins | | | | in lower volumes with | | | | reps ranging between | | | | 5 and 10. Our goal is | | | | overload via | | | | intensity opposed to | | | | volume through | | | | increase in the | | | | weight lifted opposed | | | | to the number of sets | | | | and reps. | | | | Simultaneously | | | | conditioning is aimed | | | | at being at a very | | | | low volume and | | | | intensity slowly | | | | building week by | | | | week. Conditioning is | | | | kept at lower volumes | | | | to allow for better | | | | recovery from the | | | | strength training.\ | | | | \ | | | | **Phase 2:** During | | | | phase 2 we aim to | | | | intensify the | | | | strength and | | | | conditioning work by | | | | lowering the overall | | | | volume. Now that the | | | | body has being | | | | conditioned to handle | | | | higher amounts of | | | | strength work we want | | | | to increase the load | | | | lifted and | | | | speed/power during | | | | conditioning. We | | | | balance the recovery | | | | by lowering the | | | | volume slightly | | | | across the entire | | | | program. Most | | | | strength work is done | | | | between 3 and 6 reps | | | | or 6 and 8 for | | | | accessory. | | | | Conditioning is | | | | shortened to interval | | | | work with longer work | | | | periods than rest | | | | with increase in | | | | speed and power.\ | | | | \ | | | | **Phase 3:** Peaking | | | | Phase: Now it is time | | | | to peak and see how | | | | much progress we have | | | | made. Our focus | | | | switches with | | | | strength work | | | | dropping to 2x | | | | sessions per week and | | | | 3x conditionings. | | | | Strength is looking | | | | to maximally express | | | | our force output via | | | | 1-3 reps and | | | | conditioning | | | | alternates between | | | | short work and long | | | | rest periods, 1:1 | | | | conditioning and a | | | | recovery continual | | | | conditioning | | | | session.\ | | | | **\ | | | | Pre/Post Test: 1-3 RM | | | | Hex Bar/Deadlift or | | | | Box Squat. Bench | | | | Press, and Max Chin | | | | up. V02 Max Test; | | | | Beep or Yo-Yo** | +-----------------------+-----------------------+-----------------------+ | **3x Strength\ | **Phase 1:\ | | | 1x Conditioning\ | **3.4.1.0.0**\ | | | (Fitness)\ | \ | | | **^\*Saved\ as\ 3\ se | Phase 2:\ | | | parate\ templates\*\ | **3.4.2.0.0\ | | | -^ Has multiple | **\ | | | fitness goals | Phase 3:\ | | | | **3.4.3.0.0 | | | -Not completing a lot | | | | of other training | | | | | | | | -Fits into schedule & | | | | lifestyle^\ | | | | ^ | | | +-----------------------+-----------------------+-----------------------+ | **Conditioning\ | **Phase 1:\ | **3x Conditioning 1x | | 3x Conditioning 1x | **4.4.1.0.2**\ | Gym\ | | Gym\ | \ | \ | | **^\*Saved\ as\ 3x\ T | Phase 2:\ | **This template is | | emplates\*\ | **4.4.2.0.0\ | specific to clients | | \ | **\ | looking to maximise | | Phase\ 1\ considered\ | Phase 3:\ | their conditioning. | | an\ intro\ to\ hence | **4.4.3.0.0 | Gym training is about | | \ the\ 2\ on\ the\ en | | creating strength & | | d\ of\ the\ code.\ | | resilience to push | | ^**Has BIG specific | | further during | | goals (max muscle, | | conditioning. | | strength, fitness | | Conditioning is split | | etc)** | | into 3 phases.\ | | | | \ | | **- Has multiple | | Phase 1: Aiming to | | fitness goals** | | increase aerobic | | | | capacity. Improving | | **-Not completing a | | the bodies ability to | | lot of other | | utilise oxygen inside | | training** | | the working muscles | | | | and expelling carbon | | **-Fits into schedule | | dioxide. This phase | | & lifestyle**^\ | | is