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Planning Workouts for Your Clients

24th May 2013
Planning Workouts for Your Clients

I have found that developing individualized exercise plans for every client can be a daunting task. Planning for all of the different needs and abilities of your clients can get time consuming…so I developed a structure for training sessions that helps me stay organized and gets my clients the weight loss and fitness results they want. Remember, all exercises should be tailored to fit the needs of the individual client, but this is a great framework to start with.

5-10 mins Dynamic Warm-Up

To me, a dynamic warm up means that the motions match what’s ahead in the workout. As a personal trainer who believes in functional fitness, I plan full body exercises for the strength training and HIIT portions of the workout that mimic all of the movement patterns my clients go through everyday. These movement patterns include squatting, lunging, pushing, pulling, twisting, bending, and balancing. Your warm-up should include all of these motions in order to prepare the body for it’s workout.

20-30 mins Strength Training

The body should be strengthened in all ranges of motion. When you plan strength exercises, focus on client goals and their daily lives, then pick exercise that will make them feel stronger in whatever it is they do. A mother of 3 will benefit from a kettle bell goblet squat with heartbeat because it mimics the motions she’ll need to perform when putting her kids in high chairs and car seats.  And don’t forget to work muscles in opposition…a beach volleyball player who is constantly using quads and push muscles will thank you for keeping his muscles balanced by strengthening his back, glutes, and hamstrings. Try to include as many of the movement patterns mentioned above and combine them whenever possible.

5-15 mins High Intensity Interval Training

I like Tabata Method but any high intensity interval training will work. This is a good time to add plyometrics, speed, agility, and quickness into the workout if it suits your clients.

5-10 mins Cool Down

A cool down can include foam rolling, stretching, and recovery exercises like clams and cobras that work small muscle groups allowing client to bring their heart rate down and catch their breathe while working very important muscles that often go over looked.

 

 

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