Beginner training plan
Your first trainingI will ask them how they would like to train and what goals they have. The first session will be a testing phase to test the physicality of the student to more successfully progress
Training 2-3A full fleshed out routine to achieve the goals they desire.
Training 4-10Follow up and aid on the execution
Training 11+Nearly fully having the goals they aspire, actualized.
Advanced training plan
Your first trainingEstablish goals and current performance
Training 2-3A fully fleshed out exercise program revolving around the individual. If an individual is focusing on strength and power I will emphasize high intensity resistance training at eighty-five to one hundred percent of a one-repetition maximum to trigger neurological adaptations as well as progressive overload and placing load on the body in adaptive ways and positions. Periodization will also be utilized. For Hypertrophy I will emphasize progressive overload via mechanical tension and metabolic stress in the medium to high repetition range near failure. Mind-muscle connection and nutrition will also heavily be emphasized. To build muscular endurance I will focus on high repetitions with very short rest periods to increase lactic acid clearance. For Cardiovascular endurance I will target distinct heart rate zones such as Zone two to VO2 max intervals to drive stroke volume and mitochondrial density. Breath regulation techniques will also be utilized. For flexibility and durability I will use static, dynamic, and pnf stretching to elongate sarcomeres and desensitize the nervous system. I will focus on slowly increasing the difficulty of joint, bone and tendon performance in a way that strengthens and not harms them. Deep fascia stretching, yoga, foam rolling, and gymnastic mirrored moves will also be utilized. For body composition diet will be what is most utilized through surpluses or deficits via macronutrient targets and energy expenditure. An increase in general daily movement will be implemented externally and internally. Intensity will be limited. Moderation and variety will be utilized. For athletes functional movements that mimic moves in performance will be utilized in a manner that increases in difficulty overtime to improve athletic performance. Nutrition is a must. If the emphasis is on mental health; exercise, mindfulness, and nutrition are all a must. Exercise produces chemicals such as serotonin and endorphins which acts as shields against sadness and instability. They also build a special brain fertilizer called ‘BDNF’ which helps your brain grow new paths and change old ones. Your gut and your brain are connected by the gut-brain axis. When your gut is healthy so is your brain. Movement is a wonderful counter to anxiety whereas stagnation is an enemy. To calm down consume foods that are balanced in nutrients and not intense. Breathing, yoga, and fresh foods are also a must.
