I have an interview with Gold's gym tomorrow morning and I am going to be training one of the trainers as a demonstration of my training. I would like someone holding a NASM or ACE certification to review and make suggestions or let me know if this looks okay. Here is what I have planned:
5 minute warm-up on treadmill- 3.5mph
Triceps-
Skull crushers- 4sets: 10-12 reps
Overhead extentions- 4:10-12
bench dips- 4:12-15
Biceps-
E-Z bar curls- 4:10-12
concentration curls- 4:8-10
alternating dumbell curls or preacher curls- 4:8-10
20 min of HIIT-
1minute of walking at moderate pace
1minute of sprinting at full intensity
How does this look? Should I include stretching at the beginning, end, middle, or neither?
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03-04-2010, 11:16 AM #1
Need professional critique for training program
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03-04-2010, 11:19 AM #2
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03-04-2010, 11:48 AM #3
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03-04-2010, 11:49 AM #4
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03-04-2010, 11:51 AM #5
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03-04-2010, 11:55 AM #6
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03-04-2010, 12:08 PM #7
- Join Date: Jul 2004
- Location: Palos Hills, Illinois, United States
- Posts: 1,071
- Rep Power: 562
Alright... your proposed routine is an advanced bodybuilding routine with a stage 2 (potentially stage 3) cardio training session. If you did this with a new beginner client they would likely have a heart attack, both arms would fall off and they would die. Obviously, I'm kidding but seriously, this is WAY too intense of a routine, and doing arms is a poor choice since they are not necessary to train individually unless you're a bodybuilder. Cardio is potentially dangerous if you go too high in exertion without the proper progression... HIIT is SUPER high intensity and is the LAST thing you'd want to start someone on first thing.
First thing I'd suggest is a fitness assessment but if you can't do that, then just follow below:
I'd greatly increase the warmup. Do foam rolling of typically tight muscles (I'd say adductors, lats and calves are almost a guaranteed win) and some active stretching of the same muscles (5-10 reps of 1-2 second hold while contracting antagonist). Follow that up with some slow core exercises, like a floor bridge and an iso-abs and be sure to carefully watch the form and posture during this and give feedback, particularly paying attention to pelvic tilt.
After 1-2 sets of that, you could do a balance exercise on one leg if you want to go textbook style, and then move into cardio or you could skip the balance. Do cardio for 5-10 minutes at ~65% max hr. I like to keep it at 55-65 personally or I get kind of winded but that's because I'm a big p***y so feel free to keep it in Zone 1 hr For perspective purposes, my 65% hr workout is like walking briskly on a treadmill... so this isn't going to be some hardcore cardio.
After they're done with that, I'd do a 4-5 exercise, vertically loaded full body circuit rather than split routine. Most beginner clients will benefit the most from this. Do each exercise one after another with minimal rest between exercises, and at the end rest for 0-90 seconds. Or, if you want to up the intensity do 5-8 squat jumps with 3-5 second hold on landing after each circuit, then only rest 30 seconds, and then repeat the circuit.
Depending on how time is looking you could do one more round if you want... then finish off with some static stretching (20-30 second hold, the typical type of stretching) and foam rolling of same muscles as the warm up. I'd suggest refraining from cardio after the workout, you will likely want your clients doing real cardio on their own to save time for resistance training. Just instruct your fake client to perform up to 30 minutes of cardio at the same HR as they built up to during the warmup--DO NOT tell them to do interval training at this time. Until a client has demonstrated that they can perform about 30 minutes of zone 1 training at the proper heartrate they should not be progressed to zone 2.
For the circuit you could do:
total body exercise followed by
leg exercise followed by
back exercise followed by
chest exercise followed by
shoulder exercise followed by
squat jump w/ stabilization followed by
30 seconds rest, or like i said skip the jump squat and just rest 90 sec.
Do this and you will likely impress them; as a trainer with a new client it's better to be conservative than overly eager to progress the workout.
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03-04-2010, 12:10 PM #8
- Join Date: Jul 2004
- Location: Palos Hills, Illinois, United States
- Posts: 1,071
- Rep Power: 562
It was your mistake not to ask if they wanted you to train him at his current level of fitness, or as a standard client. Since you didn't ask this, I would suggest my proposed routine, better safe than sorry. Besides, why would they want you to do a routine that 99% of your clients won't be at a level to do? That would be idiotic.
Even if they do want you to train him at his level, your routine is not good, sorry. What certification do you have, by the way?
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03-04-2010, 12:12 PM #9
I believe he is doing it for conditioning, not for a cool down.
Regardless, being a personal trainer does not mean you have a high level of fitness. I agree with asking for specifics to what population they are considering, goals, etc. They might just want to see how you teach exercises and generally how you interact with clients.
And as far as the HIIT goes, a 1:1 ratio is pretty demanding. Especially if you are saying an ALL out sprint for 1 minute. Very few people could sprint for a minute, take a minute rest, and even come close to doing half of that on the second interval. You either need to reduce the intensity (lower % of max speed), or reduce the work period.
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03-04-2010, 12:12 PM #10
- Join Date: May 2009
- Location: West Chester, Ohio, United States
- Posts: 8,058
- Rep Power: 59076
I don't hold the certification that you were requesting comments from, but I am going to jump in anyway...correct, you are training a PT BUT they are looking to see if you can train the average joe off the street..not to mention, not all PTs workout like BBers...
Obviously you hold a certification from somewhere?? Look through your study materials..I am sure there are several sample workouts in there for different levels....
but what do I know...I am just an ISSA certified trainer..."It may be that your sole purpose in life is simply to serve as a warning to others"
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03-04-2010, 12:35 PM #11
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03-04-2010, 12:41 PM #12
- Join Date: Jan 2009
- Location: United Kingdom (Great Britain)
- Age: 66
- Posts: 1,461
- Rep Power: 372
I don't think the routine will make any difference.
Why have they asked you to 'train' one of their staff ? To see if you have the ATTITUDE to be a trainer.
Empathy, enthusiasm, excitement, encouragement are more likely what they are seeking rather than a great routine
Oh yeah, and don't call them skull crushers !because fitness isn't coincidence
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03-04-2010, 12:43 PM #13
total body exercise followed by
leg exercise followed by
back exercise followed by
chest exercise followed by
shoulder exercise followed by
squat jump w/ stabilization followed by
30 seconds rest, or like i said skip the jump squat and just rest 90 sec.
This sounds good. How about this:
total body exercise- squats into shoulder press at top with light dumbells
leg exercise- lunges
back exercise- deadlift with light dumbells or standing dumbell rows
chest exercise- pushups or dumbell flyes
shoulder exercise- front or lateral dumbell raises
squat jump w/ stabilization followed by
30 seconds rest, or like i said skip the jump squat and just rest 90 sec.
Is this good for a circuit routine?
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03-04-2010, 12:46 PM #14
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03-04-2010, 03:54 PM #15
- Join Date: Jul 2004
- Location: Palos Hills, Illinois, United States
- Posts: 1,071
- Rep Power: 562
Pretty good, yeah.. I'd do squat to CURL to press if possible, adds even more depth to the full body exercise.
Legs looks good... for back i'd stay away from deadlifts if you do it right after legs because they need to rest their legs from the lunges... the standing db rows (or standing cable row or bent over barbell row, or pullups etc) would be excellent.
For chest, pushups sounds good or maybe dips... nice compounds that will hit a lot of muscles.
Shoulder looks good.
Rest looks good. Just curious though, do you have a cert yet or are you trying to get hired without one?
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03-04-2010, 05:04 PM #16
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03-04-2010, 05:20 PM #17
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03-04-2010, 08:16 PM #18
Im getting my certification through issa why not do a simple workout here is an example use it. shorten the workout and make changes if you like
5 min run on treadmill at 3.8 mph
chest
bench 4x6
incline dumbbell press 3x10
dumbbell fly 3x10
legs
squats 4x8
leg press/calf raises 4x10
leg extention 3x10
bicepts
barbell curl 3x6
rope hammer curl 3x10
incline dumbbell curl 3x10
tricepts
close grip bench 3x6
overhead tri extentions 3x6
cable press down 3x10
forearms
barbell wrist curl 3x8
10 min run/walk on treadmill at 3.8 mph
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03-04-2010, 10:10 PM #19
- Join Date: Jul 2004
- Location: Palos Hills, Illinois, United States
- Posts: 1,071
- Rep Power: 562
They're called "biceps" and "triceps" firstly, and secondly that proposed routine would take about 3 hours... that's 15 minutes of cardio and 42 (yes, 42) sets of resistance training. Also, you can't judge cardio based on speed because every client is going to respond to various speeds differently, for instance a client of mine is very overweight and even slow walking makes her breathe hard... while another of my clients is more fit and can jog and remain in zone 1... you should go by HR because it's a relative measurement rather than mph because it's an absolute measurement.
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03-05-2010, 08:50 PM #20
i know what they are called for one and two the exercises that i have listed are example of what he could use. its a list that he could take exercises from for that bodypart and combine whith any exercise he wants. im not making the workout for him and never have i said use this whole workout if you read what i said you would see use it (as in take whatever exercise you like and put it in the revise workout if you choose to), shorten the workout (meaning make the length of the workout the length that you want it to be) and when i said mph i said it because that is what he was going by. If he was to do the workouts that one of us put on here then he shouldnt be a trainer but he is smart enough to use the info that was presented to him by everyone who replied to his post to create the workout that he sees fit (our opinions mixed in with his visions or his idea)
read his post again and read the first part of mine....
I have an interview with Gold's gym tomorrow morning and I am going to be training one of the trainers as a demonstration of my training. I would like someone holding a NASM or ACE certification to review and make suggestions or let me know if this looks okay. Here is what I have planned:
5 minute warm-up on treadmill- 3.5mph
Triceps-
Skull crushers- 4sets: 10-12 reps
Overhead extentions- 4:10-12
bench dips- 4:12-15
Biceps-
E-Z bar curls- 4:10-12
concentration curls- 4:8-10
alternating dumbell curls or preacher curls- 4:8-10
20 min of HIIT-
1minute of walking at moderate pace
1minute of sprinting at full intensity
How does this look? Should I include stretching at the beginning, end, middle, or neither?
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03-06-2010, 10:49 AM #21
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