Anatomy of a 30-Minute Training Session: Part 3
Before we dive into Chris Kelly’s progression scheme, it’s probably a good idea to go back and read Part 1 and Part 2 of his article from earlier this week.
In case you were too lazy to click the links, here’s a sample workout based on the 30-minute template used at Peak Fitness:
| Strength: 10m | Exercise | Reps/sets/time | |||
| Push | Push-up | 3 x 10 | |||
| Pull | Inverted row | 3 x 10 | |||
| Legs | Air squat | 3 x 10 | |||
| Conditioning: 5m | Exercise | Reps/sets/time | |||
| Stability ball slam | 4 x 20/10 | ||||
| Stability ball swing | 4 x 20/10 | ||||
| Corrective: 5m | Exercise | Sets/Reps/Time | |||
| Band pull backs | 3 x 12 | ||||
| X-band walks | 3 x 12 | ||||
Now, on to Part 3!
Progression
After several weeks (or months) of becoming familiar with our session format, clients progress in both work capacity and competency to perform exercises. This means that manipulating these two variables is the key to keeping them challenged and engaged. In general, this is how we plan our progressions:
PHASE 1
- Unloaded exercises only
- Sagittal plane exercises only
- All exercises placed 5-10 feet apart and performed in standing
- 6-8 reps of only 2-3 exercises per circuit performed slowly to teach proper technique
PHASE 2
- External loading introduced
- Frontal plane exercises introduced
- Floor exercises introduced
- No more than 12 reps of 3-4 exercises per circuit performed with increased tempo to allow for greater volume
PHASE 3
- Total-body loading introduced
- Multi-planar exercises introduced
- Client is required to walk, skip, hop or crawl to the next exercise station (This is a great way to get in additional mobility work)
- More complex loading schemes introduced for 3-5 exercises per circuit done with variable tempo based on goals
To wrap up:
While working out for 30 minutes may seem far from ideal, a well-constructed session can still dramatically improve body composition, strength and conditioning by using fewer rest periods.
Aside from the actual program, this depends upoon the trainer’s ability to bring positive energy and a sense of urgency to the workout. Assuming the client will be in a hurry (or will move slowly upon arrival), make sure you’re ready to go with the equipment, stop watch and space reserved for your client. Once these factors are in place, consider the client’s readiness to train. If he or she is sick, hung over or just not feeling up to the workout, be sure to have a plan B (Hint: Think foam rolling, stretching and/or mobility circuits if the client is not feeling up to a hard session).
Filed under: exercise programs
