Which to use?
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This is probably one of the most common questions we get asked as part of the Level 3 Personal Trainer Case-study.
Which Resistance Training Systems To Use?
There are hundreds of resistance training systems out there and loads of ways to progress, but how do you know that you have picked…
✓ The right variables, in the right order to make sure the plan is progressive
✓ The right systems to get your client the results they desire
✓ The right systems for their ability
✓ The systems that meet the criteria required in your casestudy
You see, planning isn’t random.
It’s not a case of choosing your favourite training systems,
It also isn’t appropriate to bombard your client with too many different variables and stimulii
You gotta take it easy,
Progress steadily and use logical progression of basic variables.
You gotta “start with the end in mind”
You need to know where your client wants to be at the end of their 8 week plan… and you need to know where they are now.
Then chunk it down…
What do they need to do in order to achieve their goal?
What variables do you need to develop…
The main variables:
Frequency (how often in a week)
Intensity (how intense)
Time (how long)
Type (mode of exercise)
If it is an endurance goal (to run FURTHER) ->
Even though this seems like a Cardiovascular goal, developing muscular endurance will massively improve their performance. So you are able to programme resistance and CV alongside each other to get the goal. The aim should be to increase endurance of the muscle and aim “to go for longer”. You main variable to develop is Time. But there will still be a gradual progression in Intensity too.
If the goal is hypertrophy (to get BIGGER muscles) ->
The main aim here is to progress and develop the type 2 muscle fibres. Rip fibres, and stimulate growth. The main variable to develop here is Intensity, but gradual increase in Frequency and Volume will speed up results.
If you want more on Hypertrophy –> check this out >> HERE
Now, you know what you need to prioritise over the 8 weeks, you can draw out the gradual progression of these 4 basic variables for both CV and Resistance training
5Rs and 1V:
Focusing on Resistance Training only; there are 6 more variables to tweak over the 8 week plan to get results. Aim to change at least one thing every week. Pick the variables that reflect your clients goal, and progress steadily.
Most people only progress resistance, so make sure you progress through a range of the variables in line with client goals and ability.
(the weight lifted)
(moving between rep ranges to stimulate different goals)
(speed of movement and time under tension)
Range of Motion
(partial or full range)
(number of sets)
Which training systems can I include in my Casestudy and practical assessment?
As I said, there are hundreds of training systems, and there are a few rules to consider when putting together your casestudy.
In your level 3 personal trainer course, you need to include at least 4 resistance training systems…[Note: Every training provider will have different rules about their casestudy, so make sure you check] [Level 3 A+ P 101 Mock Questions >> Download it HERE ]
Resistance training systems:
The resistance training systems you chose for your casestudy will reflect your clients ability and goal
Resistance training systems are pre-organised systems that essentially group the 5Rs and 1V, to guarantee results
When choosing your systems think about what the system is doing – is it limiting rest, increasing resistance, varying reps, progressing range or motion….
Then ask yourself which of these is important for your clients goal. This will allow you to choose the right system for your client and casestudy.
If you have any questions then just give us a shout, you can contact me directly HERE
So, you now know how to choose the right resistance training systems for your clients and personal trainer casestudy.
Until Next Time
Neale “The Systems” Bergman
P.S. If you haven’t done your Level 3 Anatomy and Physiology Exam yet >> Grab these 101 mock questions to help you <<
P.P.S Good luck for all of your assessments, let us know how you get on, and just ask if you have questions