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2005/12/12, 09:33 PM
Hi, I am a personal training student, I have studied it for a couple of years. I have an Interview in which I have been asked to design and run a 45 min workout for a 26yr old male, 86kg (not sure how many pounds that is) who has three years of training experience and wants to increase fitness and lose weight. This is my session plan so far:
Warm up:light jog 5min
Stretching: Quads, Hammies, Hip Oblique, Adductors2min
Cardio: Fartlek Training, laps of field with 100m sprints, 8min
Stretching: upper back, shoulders, Pecs, Biceps,
Cardio:Boxing Training, hitting pads, bag 8min
RT:Bench press, Seated Row, Military Press, Lat pull down, 2 sets, 8-10 reps, 30sec-1min rest. 10min
Abdominal work:Twisting crunches, machine crunches, vertical hanging crunches,5min
Warm down: Exercise bike, stretching, 5min
What do you think? He will get a lot from this workout, my only concern is that it is a bit boring and standard. Any ideas or suggestions to improve it would be greatly appreciated. One thing I was thinking was to do the boxing b4 the running, so his arms wouldnt be very fatigued before moving to the resistance training. as its only 45 min, I cant allow much time for recuperation between exercises.
Thanks,
Paul
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2005/12/13, 12:23 AM
Not only do I disagree with stretching prior to most workouts, but you stop in the middle of the workout to stretch more???
Also, you Do a total of 16 minutes intense cardio, then hit weights. And at that, only upper body weights. 10 minutes of weights, and then 5 minutes of abs???
You've been studying WHAT for 3 years???
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/14, 12:54 AM
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Quoting from paulbodoh:
Hi, I am a personal training student, I have studied it for a couple of years. I have an Interview in which I have been asked to design and run a 45 min workout for a 26yr old male, 86kg (not sure how many pounds that is) who has three years of training experience and wants to increase fitness and lose weight. This is my session plan so far:
Warm up:light jog 5min
Stretching: Quads, Hammies, Hip Oblique, Adductors2min
Cardio: Fartlek Training, laps of field with 100m sprints, 8min
Stretching: upper back, shoulders, Pecs, Biceps,
Cardio:Boxing Training, hitting pads, bag 8min
RT:Bench press, Seated Row, Military Press, Lat pull down, 2 sets, 8-10 reps, 30sec-1min rest. 10min
Abdominal work:Twisting crunches, machine crunches, vertical hanging crunches,5min
Warm down: Exercise bike, stretching, 5min
What do you think? He will get a lot from this workout, my only concern is that it is a bit boring and standard. Any ideas or suggestions to improve it would be greatly appreciated. One thing I was thinking was to do the boxing b4 the running, so his arms wouldnt be very fatigued before moving to the resistance training. as its only 45 min, I cant allow much time for recuperation between exercises.
Thanks,
Paul
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If you want to bring something up with me, bring it up in a post right here for everyone to see. I’m not afraid of telling you how it is in front of everyone, because I know I am right.
Stretching is NOT essential before a workout. In fact, as many of our EXPERIANCED members here know, it can be detrimental to strength training. Ask gator what he thinks of stretching pre workout. I’ll bet you are even using slow, static stretching as well. I do competitive no hold barred fighting, and have NEVER stretched before bag work. Get out of the 90’s, and study your work a little better.
Save time. You charge by the hour, and spend 15 minutes stretching. The purpose of metabolic training is to keep the heart rate up, so why not stop to let it drop.
So then sprints train legs??? Then why is it sprinters all squat? Why is it all SERIOUS athletes squat. You think sprints are leg work?
Before you tell me to look up arbitrary, why don’t you spell it correctly?
You do 10-15 minutes of weights, with 5 minutes abs. 5 minutes isn’t a lot of time to work on abs. It is the fact that you are doing 5 minutes of abs and ONLY 10 minutes weights.
BEING A PERSONAL TRAINER, OR TAKING A PERSONAL TRAINING COURSE MEANS NOTHING. I am certified by 3 different agencies, NSCA, ACE, and AMFPT. None of these mean ANYTHING.
Before you question my “own little world”, why don’t you get out in the field a bit more, and actually learn what the hell you are doing, and do it properly, not like everyone else. Following the herd does not make it right. Just because some guy that is “college certified” says something, means nothing. I learn from guys that are world reknowned, and who can back up their methodologies with science and experience. I’m only this negative, when as menace so elegantly puts it, “idiots offer their advice”.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/14, 12:55 AM
From a PM:
Stretching is essential before any workout. Any personal trainer, personal training course, and even the free trainers website will tell you this.
Also, "a couple" of years means two, not three. Visualise a happy "couple". How many people do you see?
The thinking behind stopping after the first phase of Cardio to stretch again is to save time. We only have 45 minutes, like I said, so while he recuperates after the running, he can quickly stretch his upper body, which he will then be using in the boxing phase.
There are no weights for the legs because he will have already completed sprints, which will train and exhaust his legs quite effectively.
The 5min of Abs is fairly abritrary(look it up) we will do as much ab work as time will allow us.
I have run the workout by a University trained Personal Trainer, who made a couple(meaning 2)of suggestions for changes, which I have incorporated, namely- breaking the boxing up into a circuit, and using supersetting in the RT to save time.
As I said in my post, any SUGGESTIONS or ADVICE would be greatly appreciated. But if you just want to put me down or criticize me, I would have to strongly question the standard of your character, and ask you please, in future, to keep your negativity all inside your own little world.
Thanks,
Paul
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/14, 09:01 AM
Ok guys lets play nice.....but wrestler is right. Stretching has been shown to cause more injuries and lower muscle strenght. You need to warm the body up first then maybe do the stretching, if then at all. As for sprints training legs effectivly...well it will get them in shape to sprint that is all. ALL world class atheles train legs with weight training, and to tell you the truth, he would be better off doing variations of squats for 45 mins than you workout plan. But he could get use of those other types of exercises as well. That is my adivce. But, if you are in school for this, is not asking for our help cheating a bit?
AGAIN KEEP IT NICE BETWEEN YOU TWO OK?
Thanks!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2005/12/14, 06:06 PM
Sorry bout that mutt. I hould have taken the time to explain.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/15, 12:08 PM
I dont recommend not to stretch. Besides, stretching doesn't prevent pulled muscles. That is a myth. I recommend dynamic stretching, POST workout. Pre workout stretching is detrimental to strength and can lead to injury. Studies have shown that stretching prior to working out does NOTHING for injury prevention. I do agree that stretching PWO does reduce DOMS.
My point is you have 45 minutes. Do a total body circuit, fast pace, compound movements, short rest periods, alternating upper body and lower body. This way he will build muscle quickly, raise his metabolism, and he will lose weight at a faster rate. That, and if performed properly, 45 minutes of weight training will raise the heart rate just as well as jogging.
Glad you got the job, but if you are serious about being a personal trainer, then remember anybody, with any experiance at all, can be a personal trainer. Strive to be a better trainer than those idiots telling you 10 minutes of weights and 15 minutes of stretching makes sense.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/15, 12:09 PM
By the way, I'm Irish, probably as forthright a culture as you will ever find. And for the record, I pride myself on my No-BS responses and my straight to the point style.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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