5 steps to periodise client programmes & get the goal

5 steps to periodise client programmes & get the goal

This blog is going to introduce you to 5 steps to periodise client programmes and get the goal WITHOUT hours of planning.

You’ll discover:

  • What is a periodised client programme?
  • Why so many Personal Trainers don’t periodise client programmes
  • 4 Reasons WHY you should periodise your client programmes
  • Five simple steps to periodise client programmes without overwhelm or confusion
  • How to advance your knowledge and confidence as a FitPro inside 31 days

What is a periodised client programme?

Periodisation divides a long timeframe into smaller more manageable chunks. It allows for greater focus on a specific physiological adaptation at any one point, and helps manage all aspects of training towards peak performance.

Periodisation is used with athletes and professional sports players, to ensure they are ready for a season of competitions, and then use the off-seasons effectively to improve performance and recover.

There are some key periodisation terms to know:

Macrocycle = The long term goal or long timeframe (usually between 12 weeks and 1 year)

Mesocycle = A chunk of training with a specific purpose and focus. This is usually 4 weeks in duration.

Microcycle = A one week cycle within the mesocycle.

Why so many Personal Trainers don’t periodise client programmes

Although periodisation is included inside the Level 3 Persona lTrainer syllabux, it is often seen as a “hoop” to jump through for hte casestudy assessment.

As a result many fitness professionals graduate their course without an adequate strategy that allows them to use it with clients to focus training and guarantee results.

Without a strategy to follow periodising a client plan can feel daunting and overwhelming.

As a result, thousands of trainee and qualified personal trainers don’t create a periodised plan for their clients. They end up struggling to plan single PT sessions, and struggle to guarantee results.

If that sounds familiar, then keep reading as the 5 steps below will and simplicity and structure to how you plan for clients:

4 Reasons WHY you should periodise your cleint programmes

1.  It focuses you and your client to one thing- GOAL SUCCESS!.

Your periodised plan will be agreed upon between you and your client before starting, and this is a great time to get the client really excited that their goal will be achieved.

For example, have you ever started planning a wedding or a big event – it feels like a big tangle of things “to-do”, and half of them you don’t even know how to do. Hire the event planner, and at that point, you take a sigh of relief that it is being handled by an expert, and you can enjoy the journey as well as a guarantee on an end result.

It’s the same for your clients. You are their event planner; their coach and mentor, they will be relieved that you want their goal as much as they do

2. It prevents Injury and overtraining.

Using principles like the General Adaptation Syndrome (GAS) principle will encourage a rest week or a de-loading on the 4th week. This encourages full adaptation and recovery, by forcing a plateau.

This also gives a client something to look forward to rather than each session getting harder and harder. Remember exercise is a stressor, so the most adaptation happens on these rest/ de-load weeks.

3. It is focussing

Periodisation is kindalike writing a book. You have the full book (macrocycle) and then individual chapters (mesocycles) with set outcomes and ahcievements.

Not only is this better at guaranteeing physiological adaptaion without conflict, but the client knows how to prepare for future sessions.  

It can be much more exciting and achievable to achieve small stepping stone goals, for example, you may have:

Mesocycle 1 = Foundation Fitness for 4 weeks – increase endurance and learn basic skills

Mesocycle 2 = Hypertrophy for 8 weeks – increase calories and training routine to increase size

Mesocycle 3 = Fat strip  for 4 weeks – gradual taper of body fat and calorie deficit

Goal achieved – Beach ready in 16 weeks

4. It creates a framework to plan around

This can still be flexible as clients do have a life outside of training. The periodization is completed in advance, predicting what will happen for weeks and months ahead. This is a great chance for you and your client to discuss barriers that may stop them from complete and find ways to work around this and accommodate the clients “life” into the plan.

5 steps to periodise client programmes & get the goal:

Use these steps to add structure and focus to your client programming without spending hours writing plans.

Step 1: Rectify your mindset and PT package.

“YOUR Goal is for the client to achieve THEIR Goal”

You should be an action taker and do whatever it takes for your client to achieve that goal, both with your help and in their own time.

This makes it very difficult to charge per session, as getting the result doesn’t just rely on physical sessions.

Make a package that is goal focussed and factors in all of the nutrition, lifestyle and mindset advice required alongside training to get the goal they desire.

This immediately removes the comparison of pay per hour prices, as they are signing up to get a goal, rather than have a handful of PT sessions

Step 2: Find out What They Want.

Success is all about finding out what your client wants… and giving it to them.

This all starts with sitting down with your client upon enrolling, and finding out exactly what they want. It should be a really clear agreement, be honest and make it super achievable as well as REALLY EXCITING for the client.

The client will tell you what they want (i.e. to get fit), but what does that really mean?

Who do they want to become by the end?

What do they want to achieve and why?

Step 3: Formulate the basics

If you are starting out, keep it simple and chunk it using the GAS principles, like the image below.

Start with the big goal, the big event/ re-measure in 12-16 weeks.

Then create a few chapters or shorter goals, these are mesocycles – ( i.e. maybe every 4 weeks).

This should create a distinctive difference in each mesocycle which will help focus your programming.

Now you know that the next 4 weeks are dedicated to hypertrophy for example, and you can map the nutrition and training plans to this. The above should take max 30 mins. Keep it simple and just do the overview in advance

GAS Principle periodisation periodise client programmes

Step 4: GAS

Using GAS principle (simplest – if you are new to Periodising) and schedule de-loading weeks to allow adaptation and progression.

GAS – the general adaptation syndrome, requires a “de-load” week in week 4, which forces a plateau and allows for recovery and adaptation, before increasing the intensity again in week 5.

De-load can be achieved through reduction in frequency, intensity, time or type of training.

You could de-load by taking out one session in week 4 (reduce frequency). But still, meet with your client – do their measurements and discuss nutrition and mind-set.  The detail of the sessions you can add closer to the time, as said earlier- clients do change:

Step 5: Be Flexible

Accept that there are some sessions that may not work the way you planned, but you have invested time and knowledge into an awesome and effective periodised plan which will keep you and your client focused on the goal.

Stick to this the best you can, but be adaptable to your client and their daily troubles and physical condition. 

Apply logic, and find a new way to achieve the same result (you’ll be surprised how many different methods can help you reach the same outcome).

Do you want more confidence in your ability to get a result as a FitPro?

Find out how you can improve your training knowledge and application simultaneously in 31 days  

FITPRO-31 is not another course with more exams or for trainee fitness peep… far from it. 

It’s all about Practical application of Training Knowledge and building your CONFIDENCE as a FITPRO

You’ll supercharge your confidence and knowledge to work with clients and guarantee their goals.  

I guarantee you’ll have hundreds of “ah ha” moments as you progress your knowledge in coaching, planning, nutrition and behaviour change.

If you are constantly doubting your ability to get a result with a client and you want to build your confidence with more knowledge and practical application

Book a free strategy call HERE and we’ll send you all the details about FitPro31 as well as hop on a call with you to answer your questions and see if you are a good fit for the programme 

Hayley “Periodise client programmes” Bergman

Parallel Coaching

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