Today’s blog will explore how to Plan a client’s Main Session, without overwhelm. You’ll learn the 4 simple steps to take that will ensure every session you plan advances the client towards their goals and avoids randomised planning.
If you are working towards your Level 2 or 3 Personal Trainer Qualification, you need to have a system to follow that will simplify your planning. Without a system, you’ll find yourself overwhelmed, confused and doubting yourself, as you put together every client session.
4 Steps To Plan a Clients Main Session
Watch the short video below, read the notes and then test your knowledge with three mock questions
>> Watch Here <<
Step 1: Start With Large Compound Moves
The first is to start with large compound exercises.
These are multi-joint exercises that activate multiple muscles making each exercise have a BIG bang for its buck.
Compound exercises include:
- Legs = Squats, Lunges, Leg Press, Deadlift
- Chest = Bench Press, Press Ups,
- Back = Seated Row, Lat Pull Down,
- Shoulders = Shoulder Press, Military Press
Notice each of these exercises includes joint actions in at least two joints ( elbow and shoulder or hip and knees). This means that more muscles need to be recruited for every repetition in comparison to an exercise that only has one joint moving (just the knee moves in a leg extension).
Step 2: Focus on Progression and Skill
The second step is to focus on exercises that you want to progress or exercises your client struggles with. Putting these tougher exercises earlier in your plan means your client is fresh, not fatigued and mentally still alert to learn.
Examples of progression and skill exercises include:
- Use pull-up variations for the client whose goal is to improve their pull up
- Sprinting drills for the client that wants to improve speed and form
- Include agility ladder drills for the client who needs to improve motor skills
- Add more glute exercises for the client that wants hypertrophy of the glutes
Notice these are all items that relate to a specific goal or result that your client is aiming for. As an instructor you don’t pick random exercises for your client’s main session, you pick them purposefully so they specifically lead to the desired client result.
Step 3: Attack the Main Goal
Next, the third… is to attack the client’s main goal.
Is the session going to be cardiovascular or resistance biased?
You could have a session totally CV or totally resistance or a bit of both.
Learn more about whether you should plan Resistance or Cardiovascular first HERE. In short, it really doesn’t matter. Yep… we just wrote that.
What matters is that your client is exposed to specific variables that relate to achieving the goal. This follows the SAID Principle, which stands for “Specific Adaptation to an Imposed Demand”. This principle stipulates that if your client wants a specific outcome or goal, then this is achieved by exposing them to the specific variables that lead to that result.
- If your client has a cardiovascular goal to improve their VO2 Max – your plan should be biased toward cardiovascular training. This could be by having 2 days of resistance and 4 days of cardio training, or you could look at the overall duration of training.
- With goals that aim for hypertrophy then your planning should be resistance biased. This could be by having 2 days of cardio and 4 days of resistance training, or you could look at the overall duration of training.
Being biased towards CV or Resistance training will help ensure your client has enough volume and exposure to the demand they need to get the result.
Step 4: Finish with Isolations
Anyhoo… If it’s just a resistance session, finish the session with isolated single joint exercises.
An isolation exercise is defined as an exercise that uses just one joint action. For example:
- Bicep Curls
- Tricep extensions
- Ab crunches
- Pec Fly
- Lateral raises
Planning doesn’t need to be overwhelming
Our FIT-Progressions online programme breaks down each of these in detail with clear protocol to follow for each one.
Plus you learn how to periodise your planning of these systems to allow for logical progressive overload so your client can get their goal every time.
Become a knowledgeable and confident FITPRO, with a clear strategy to get results with your clients every time.
There’s no more self-doubt. There’s no more guessing what to plan or how to get client results. FIT-Progressions has 8 modules and 18 video tutorials that guide you through every stage of your Level 3 Personal Trainer case study, and how to work with clients effectively.
This is for you if you’re…
- struggling to complete your coursework for PT, Yoga, or Pilates
- a newly qualified FITPRO that feels stuck or overwhelmed
- unsure where to start when planning a client session
- worrying about applying your course knowledge with a real client
- doubting you could get results and lack structure to client packages
- anxious and confused about how to get found and get busy
Click the link to find out more and join us:
Test your knowledge with today’s planning mock questions:
[NOTE: The answers are below the 3rd question]
Q1: Which of the following is a compound exercise?
A. Biceps Curl
B. Bench Press
C. Lateral Raise
D. Ab Crunch
Q2: What does the SAID principle stand for?
A. Specific Alternations to a Training Programme
B. Some Adaptations to Integrated Planning
C. Specific Adaptation To An Imposed Demand
D. Some Adaptations to An Imposed Demand
Q3: What split would be best for a client working towards a cardiovascular-biased goal?
A. CV x 4p/wk and RT x 2p/wk
B. CV x 2p/wk and RT x 4p/wk
C. CV x 0p/wk and RT x 6p/wk
D. CV x 3p/wk and RT x 3p/wk
Answers to the mock questions are :
Question 1= B, Question 2 = C, Question 3 = A
If you want more mock questions like this, then you can download more Free Mock Questions: DOWNLOAD NOW
Dedicated to More
Hayley “4 Steps To Plan a Clients Main Session” Bergman
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