We have hundreds of designs you just quickly grab the one which is according to your requirement and make your training and workout organized and more successful. This will be your high-level snapshot of your training efforts. You can also manipulate your records according to your need.
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You can download this template fo r free and and use it for personal activities or assistance. Any change or modification in the Sample word Format is allowed only for the personal usage you can not make any amendments in these templates without the permission of owner. Any change is allowed solely for personal usage not for commercial purpose.
You can download these templates and can use them for your assistance but cannot claim ownership of all those templates which are available on this website. All the rights are reserved for the owner of the template. Select the movement that helps you best accomplish that effect and identify ahead of time what variable will be scaled up to yield future improvement. For example, with the goal of endurance in a long duration activity, one may choose a stationary bike. The variable to scale up would be time, the constants would be RPMs and resistance.
This requires adequate rest between efforts so that high output can be maintained and the accumulation of fatigue is avoided. When training for maximum duration or endurance, however, one needs to work in a fatigued state to improve fatigue resistance.
Exercises will be performed at submaximal intensity for longer periods and with little or no rest between efforts. The movement patterns these exercises represent do not necessarily need to be copied but have been chosen in accordance with the exercise selection and order rules listed above. Assign your client or group the total amount of work to be done in the workout based on reps per movement.
It will be up to them to break down as needed. Insist that the rep quota for each exercise is completed before moving on to the next. This is most useful for endurance as it encourages the trainee to complete as many reps as they can in each effort. How to progress: Increase the total rep count for each movement, particularly those which the trainee completed in only two or three sets. The circuit is a collection of exercises performed for multiple predetermined rounds in the same order.
This example maintains the same volume of work for each movement as given above in the Total Work template, but provides one advantage:. The division of reps into smaller sets means the trainee should be able to perform those reps at a higher intensity compared to performing an exercise to exhaustion. This is useful for training clients to work at maximum output with recovery between bouts. How to progress: Increase the number of rounds or decrease rest between exercises.
Rather than strictly controlling the volume of work like the traditional circuit, the total work is open-ended and speed in each exercise can vary. This is useful for testing the capacity of a new client for whom you have no accurate gauge of how much work they can complete in a given time. Additionally, this style is suited to group training as it accounts for a variety of fitness levels; high-performers will perform several rounds, novices will perform few, but all who work to their full capacity will get a training effect.
How to progress: Trainee must complete more rounds within the time period with each repeated session. The trainee will perform the assigned number of reps for each exercise when a timer goes off at one-minute intervals as seen in the demo video above. Exercises should be performed as fast as possible to leave rest time before the next minute begins. The EMOM format encourages maximum output to complete the exercises quickly but also requires work in a pre-fatigued state due to the ready-or-not nature of the set start time.
B Top of every minute for 10 minutes 5 — Dumbbell Thrusters 10 — V-ups. How to progress: Increase the required reps within each one-minute interval. Getting your client prepared for training with a warm-up may be the first step on a day-to-day basis in the midst of your program, but when designing that program it should be one of the final steps.
It should also prepare the body for the right intensity and duration of exercises as determined by the sets and reps. The order of activities in a warm-up should be such that it moves from general to specific in relation to the training movements. All of them contribute to increasing blood flow, elevating body temperature, and improving joint ROM.
Box Jumps in particular engage and prepare the nervous system due to the powerful, high-speed muscle contraction of jumping. In fact, a well-thought-out warm-up where every movement is there for a reason will get your client prepared quicker than a random assignment that wastes time and energy.
The above example is a process of only minutes. For full-body weight training, use the same criteria and add warm-up movements as needed to prepare for other exercises. In certain types of training, like bodyweight-only conditioning workouts, the exercises themselves can serve as the warm-up. Simply have your client complete a warm-up round where each exercise is performed at a comfortable pace and low intensity. The best way to organize your training programs and to streamline the planning process is to utilize Exercise.
Give your program a name, and assign frequency and objectives. Give it a checkout description so your online customers can register for the program through your customized mobile app. And sorry for not sharing it earlier. Jonathan Goodman is the founder of the Personal Trainer Development Center and author of multiple bestselling books for personal trainers.
In addition, Jon founded the Online Trainer Academy , the industry leader in online trainer education. Originally from Toronto, Jon and his wife Alison spend their winters traveling the world with their baby boy, Calvin. Enter your email for a value-packed monthly note with thoughts, resources, and strategies to help you help people form a lifelong love of fitness.
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