.........IBIZA PERSONAL TRAINER - GENERAL TRAINING METHODOLOGY
FROM INTRODUCTION THRO 1ST TRAINING SESSION
.....................................................- Kev Grant
............................................www.ibizapersonaltrainer.com
This is a general overview of a "Typical" Training Session. Although there is technically no such thing, as everyone has different aims and goals, and will be on their own unique program, this shows the general session structure and methods employed.
CONSULTATION
The consultation is usually (but not always) a day or two earlier than your first session. This is a grand name for a fifteen minute chat where we basically get the chance to get feel for each other. We will briefly cover your exercise history, look to discover any other relevant factors, medical or otherwise, and understand precisely what you are looking for from your training. We will agree realistic goals and a strategy / requirements to succeed.
We will take into account your likes / dislikes and preferences (i.e. your cardio training can be of your own choice, and we will try to ensure you get similar workout benefits from whichever method we employ from our range of cardio workouts) and we will then draw up your individual Personal Training Program for you.
FIRST SESSION will start with :
* Initial Assessment
Unless there are other factors we would usually go through a quick-ish physical assessment including body composition measurements, HR measurements and a cardiovascular test which approximates VO2max, but is done lying down relaxing in case anyone is envisaging treadmills and oxygen pipes!
* Warm Up & Monitored Cardio
We will run through a proper 10 minute functional full body warm-up session and will then conduct a few simple strength & flexibility exercises to assess for any areas that need work, and any postural considerations.
This is usually followed by moderate a 10-15 minute cardio session using a Heart Monitor and working strictly in the client's calculated HR Zone to ensure everything is Ok.
* Resistance Work
Basic Functional Work - For beginners, principles of safe functional exercise, and core work. We aim to re-awaken large muscle groups, challenge your stabiliser and fixator muscles and fire up your metabolism enormously. At this stage you will rarely much need more than very small dumbells and you will likely marvel at how much these exercises challenge you anyway. Functional Exercises also have a strong cardio effect as movements are usually large, sometimes whole-body exercises with almost all major and minor muscle groups in play.
Or later in your development...
Advanced Functional & Plyometrics - Once you are ready we can move onto the more advanced exercises without fear of injury and would usually cycle phases of about 4 weeks.
- Strength
- Explosive Strength (Power) & Plyometrics
- Muscular Endurance
Then
* Cardio Warmdown
If you've ever had bad DOMS - Delayed Onset Muscle Soreness from a gym session you will appreciate this very effective way to reduce this painful stiffness greatly initially and to almost nothing after a few weeks of regular use.
* Stretching Down Session
Flexibility is a critical component of overall fitness and wellbeing but is often neglected in favour of other elements. We will run through a thorough full body stretchdown routine at the end of every session, with PNF Active & Assisted Stretching if required.
There, it's over, that wasnt so bad, was it? :)
SESSION 2 AND ONWARDS...
Session by session week by week you will progress and improve. We will progress your exercises at the same pace to keep you just at your "systems overload" point to maximise your bodies' progress and minimise the pain involved, and to and have you looking and feeling $10 million dollars.
ONE WEEK PERSONAL TRAINING HOLIDAY - TYPICAL SESSION PLANS.
Session 1. Assessment & General Introduction to Functional Exercise Principles & Safe Practise.
Session 2. Workout 1 Cardio / Functional Lower Body. Introduction to the Workings of Nutrition
Session 3. Active Recovery, Stretching, Functional Core & Understanding your own Nutrition.
Session 4. Workout 2, Cardio / Functional Upper Body, Stress Analysis & Management Techniques
Session 5. Active Recovery, Advanced Stretching, Nut. Analysis, Feedback & Program Planning.
... .............Kev Grant is a REPS3 Qualified Personal Trainer based in Ibiza
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