The Symbiosis of Gyms and Online Training Post-Pandemic

In the midst of the reopening growing pain, most beginners will continue to participate or fumble around buying or researching online programs.

Personal trainers and / or coaches who are not sold in online coaching take note of this. This article will be a discussion of the win-win situation for the average gym user and online trainer.

What is online coaching?

At a time when the information superhighway is just a tap on the smartphone, jobs, including personal training, can be accessed online. However, this wealth of information comes at a price.

This price is called the paradox of choice. The more information about training, nutrition, rehabilitation is available, the less accessible it is and the less screening takes place, which leads us into the era of online coaching.

I start with what online coaching is not. It is not a random stranger with a CPT certificate that asks you for money and merely provides an unspecific, immeasurable, unreachable program and set of guidelines.

In fact, it's not a fad diet in conjunction with bro-science training programs. It is a legitimate business model and a way to make progress.

Selecting a trainer in certain circles defines exactly what this means. For example, an online bodybuilding coach will ask:

The trainer should be:

In Olympic weightlifting, trainers should have participated in this sport, received certification and successfully taught others.

Trainers should be actively involved in their communitieswhether it's within an association or an online community, not Instagram.

During the on-boarding process of online coaching, the coach then asks a number of questions to best meet the customer's needs. Programming should be a product of these questionnaires.

After the onboarding process, follow-up calls, check-ins and personal meetings follow. This combination of expertise, support and customization creates a useful online coaching experience.

Start online now?

COVID-19 has closed most fitness facilities worldwide, and as such, most people have refrained from eating a clean and sensible diet and, in some cases, from doing all activities.

For those who have become passive and unmotivated, reopening the gym will not miraculously rejuvenate the glow of fitness. Instead, a schedule starts in her home to go back to the gym and continue a healthy lifestyle.

At home there are great tools that you can discuss with your weighted workout trainer such as: B. gallons or sofas. Home cooking is also becoming increasingly important when restaurants are closed.

It was not easier to learn how to count your macros, weigh foods, and understand nutrient levels. With a healthier plan, most dishes don't come from a can or box. They require spices, marinades and the cooking of raw materials. There is more time inside the house to spend with the family without worrying about the spread.

After social distancing?

Hybrid coaching. If a trainer stagnates and does not separate from pen and paper during this time, they are considerably disadvantaged. Zoom workouts, YouTube and seminars are becoming increasingly popular with young and old.

Coaches now have more work to do. They have to be accessible outside of the gym or office, scalable to their customers and offer an obsessively excellent service or lose face to IG models.

A face-to-face meeting may or may not be a reward, but should be as important as the online part, if not higher.

Companies like Starting Strength and Renaissance Periodization have taken this to another level. They offer seminars and camps, both in person and online, and offer certifications for ordinary people to learn the technique and implement it at home in the kitchen or in the gym.

Many customers and clients will not return to the fitness facilities immediately. With established guidelines, social distancing and cumbersome fitness etiquette are not too far away.

Online coaching offers the opportunity to regain control Learn to be more steady regardless of your fitness environment and don't seem to get far when you return.

I hope this has been helpful and encourages you to regain control of your health and inspire you to support your local trainers. Lift with love, my friends.

Stop Overdoing Sport Specific Training

For most lifters, specificity is an overused training philosophy. I know this is a controversial statement in strength training communities, but I'm still not sorry I said it. It's the truth, and this quarantine gives us a unique moment to test this theory.

Let's talk about what specificity is. In short, it is the training principle that states that you improve a particular skill by performing that skill, not other related exercises, but repeatedly perfecting that particular thing. If it is not yet clear, I believe that the specificity in strength circles has become too dogmatic.

When specificity is needed

But the people who benefit from the specificity are top athletes who have to be exceptionally good at their sport. This applies to elite weight lifters and powerlifters as well as elite sprinters and professional running backs. Most athletes that fit in this category already have solid overall strength, are genetically freaked out, and physically fit for their sport. The only thing left to do is to become more and more efficient with details.

But just liking a sport or even being good at one doesn't make you a top athlete who needs to be overly specific in your training. And I would argue that even the best lifters could benefit from spending some time building non-specific power. The problem is that they never listen.

When the gyms were closed

But one day when we Americans thought we had found out everything, the government decided to shut down the country, including our beloved gyms, and no dumbbells were found at once. There are no garage gyms here in NYC, so we all had to lift in our tiny NYC apartments. This meant that my gym had to transform from a barbell gym to a kettlebell, barbell, and odd object gym overnight. But that was a blessing in disguise.

So what we did differently from most others is that we didn't kill people with senseless metcons.

When Yuri Verkoshansky said, "Any idiot can make another idiot tired." We believed him.

So we threw burpees overboard in favor of light speed work. We focused on individual limb movements and trunk stability work as well as sensible, measurable methods to improve the condition of our athletes. At times, this included things like AMAP sets, which were not used as finishers, but rather were incorporated into training cycles aimed at building up work capacities. There is a difference.

More important than anything else, we have developed programming that targets where we knew our lifters were defective. By definition, these movements are not specific. But I'm going to tell you what's going to happen, not because I'm a clairvoyant, but because I've been here for a while. You will come back better.

To be able to better define it, we have to be clear: these athletes have neither additional weight for their primary lifts nor larger muscles. That doesn't mean better here. What will be better is that they return to training with:

The long-lasting effect of this phenomenon is that in the long run they become better, healthier and, yes, stronger. Not seeing training in this regard means neglecting one of the most basic principles of human strength.

We can only accumulate until we need a delay. This should be done in your training at both the micro and macro levels. So let's do a favor and Use this time to do what we should have done a long time ago – stop exaggerating the details.

If you are in New York or are ever in the area, drop by and visit me at JDI Barbell, one of the few standalone barbell boxing gyms in town.

Stop Overdoing Sport Specific Training

For most lifters, specificity is an overused training philosophy. I know this is a controversial statement in strength training communities, but I'm still not sorry I said it. It's the truth, and this quarantine gives us a unique moment to test this theory.

Let's talk about what specificity is. In short, it is the training principle that says you master a certain skill better by performing that skill, not other related exercises, but repeatedly perfecting that particular thing. If it is not yet clear, I believe that the specificity in strength circles has become too dogmatic.

When specificity is needed

But the people who benefit from the specificity are top athletes who have to be exceptionally good at their sport. This applies to elite weight lifters and powerlifters as well as elite sprinters and professional running backs. Most athletes that fit in this category already have solid overall strength, are genetically freaked out, and physically fit for their sport. The only thing left to do is to become more and more efficient with details.

But just liking a sport or even being good at it doesn't make you a top athlete who needs to be too specific in your training. And I would argue that even the best lifters could benefit from spending some time building non-specific power. The problem is that they never listen.

When the gyms were closed

But one day when we Americans thought we had found out everything, the government decided to shut down the country, including our beloved gyms, and no dumbbells were found at once. There are no garage gyms here in NYC, so we all had to lift in our tiny NYC apartments. This meant that my gym had to transform from a barbell gym to a kettlebell, barbell, and odd object gym overnight. But that was a blessing in disguise.

So what we did differently from most others is that we didn't kill people with senseless metcons.

When Yuri Verkoshansky said, "Any idiot can make another idiot tired." We believed him.

So we threw burpees overboard in favor of light speed work. We focused on individual limb movements and trunk stability work as well as sensible, measurable methods to improve the condition of our athletes. At times, this included things like AMAP sets, which were not used as finishers, but were incorporated into training cycles that were aimed at building up work capacities. There is a difference.

More important than anything else, we have developed programming that targets where we knew our lifters were defective. By definition, these movements are not specific. But I'm going to tell you what's going to happen, not because I'm a clairvoyant, but because I've been here for a while. You will come back better.

To be able to better define it, we have to be clear: these athletes have neither additional weight for their primary lifts nor larger muscles. That doesn't mean better here. What will be better is that they return to training with:

The long-lasting effect of this phenomenon is that in the long run they become better, healthier and, yes, stronger. Not seeing training in this regard means neglecting one of the most basic principles of human strength.

We can only accumulate until we need a delay. This should be done in your training at both the micro and macro levels. So let's do a favor and Use this time to do what we should have done a long time ago – stop exaggerating the details.

If you are in New York or are ever in the area, drop by and visit me at JDI Barbell, one of the few standalone barbell boxing gyms in town.

The Power of Virtual Training

The power of virtual training is a guide for coaches to introduce and implement this new medium.

It's a strange time to be alive and an excellent time to be a coach. We as trainers and coaches have the knowledge to master these challenging times and to lead our customers to new effective routines and health habits. With our insight and promise of accountability, our clients have a rare opportunity to recover from this pandemic while maintaining their exercise habits.

This recovery is largely due to technological advances (virtual training) that enables us to be present without having to physically contact the customer. As a thought exercise, imagine that these shutdowns were in effect before Zoom, What’s App, Skype, and FaceTime existed.

I've been a coach for over six years, and I've only recently seen the severity of the impact we can have on a person's well-being if the chips wear off. But:

  • How do we do our job when there is no job?
  • How can we work efficiently without equipment?
  • And how in the world are we going to have effective one-on-one conversations without being face to face?

Fortunately, as a trainer, we are adaptable. When a client presents us with a new injury, sprained thumb, or pain, we adapt. We reprogram and get to work to find a safe and effective way to get around the limitation.

That makes us intelligent trainers. We can be flexible and give the answer when it doesn't seem so obvious, while keeping an eye on our customers' goals, limitations and habits.

In essence, COVID-19 is the violation and virtual training is the modification. Virtual training is the platform that not only supports our companies during shutdown, but also enriches our customer experience when the doors are opened again. Imagine that your customer, who travels every two weeks, can now remain consistent with their actual coach due to the virtual training.

Of course, a resistance band row in a hotel door rope is less effective than a pendlay row. However, a resistance band row in a hotel door rope is ten times more effective than fifteen repetitions when changing channels and one repetition when ordering food at the hotel bar. We can be the anchor for our customers' travel plans, but first we need to discuss how we can be efficient in this new medium.

Client conversion

We can assume that our customers naturally have reservations about switching to an online training platform. Your willingness to make the change, however, is primarily guided by our enthusiasm as a trainer.

Until they learn first-hand that the platform can offer a programmatic approach to fitness, they will be skeptics. As your trainer, we have to outline what you can expect. And always remember to promise too little and deliver too much.

If you share this fear as a coach, try to train another coach or friend on a virtual platform and challenge each other to put together effective training. Once you experience the value for yourself, it will be a more real conversation that will explain to your customers how it will impact.

It is important that you divide your customer list into the following three categories before discussing the conversion:

  1. Excited to convert – These are customers who love your programming and brand. They are the ones who do their homework every week, show up on time with enthusiasm and communicate how they feel and what they eat outside of sports lessons. These customers also happen to see the best results.
  2. Reluctant to convert – This group is generally reluctant to apply new practices. Perhaps they show resistance to changes in programming, despite scientific research into why you do what you do. These customers need social proof that other customers are already training and having fun online.
    These customers love to work out with you, but without the gym they don't see how that can work. It is important to communicate with these customers on a weekly basis and always remind them that the door to virtual training is open and that you are eagerly awaiting your first session because you know how powerful it will be for them.
  3. Will not convert – Once you have categorized your customers (I recommend this in an Excel spreadsheet), you can contact them and bring them to the new platform.

Regarding the fact that this is a completely new experience for you and your customer, I strongly recommend following these five guidelines for a successful online session.

1. Replicate the training environment

Make your training site similar to the environment in which you train. The fewer different things are, the more likely the customer will feel virtually at home.

For this purpose, I recommend wearing the same work clothes that you wear in one session. If you have a branded banner, place it behind you so that the customer can see it in the viewfinder. Have the same devices as tapes, iPad, and notepad ready so you can take notes that demonstrate your attention.

2. Come prepared

I would suggest programming in advance, just like you would in the regular session. Email your client the training day in advance so they know you are taking the time to think about their training beforehand.

It's also a good time to ask questions and make adjustments so that sailing goes smoothly at the start of the session.

3. Eye contact is everything

During a virtual session, your customers continuously refer to the screen for advice, pointers, and repetitions. So it is crucial that you pay attention when looking up. Fight the urge to keep your phone handy and scroll through Instagram or Twitter.

This time is your hour, treat it as such. If you use your phone, tell us why, d. H. "I'll use my timer for your rest time." In this way, the customer understands that this is for a reason.

4. Test your connection

Make sure your WiFi connection is strong. Sitting near your router makes a big difference in connectivity, as many homes have bandwidth issues due to the high concentration of people working from home.

I also recommend turning off WiFi on your phone and letting your customers do the same. If you communicate this in advance, the customer will be shown that this is not your first online training, which will further validate the medium.

5. Plan additional time

If a typical session starts and ends on the hour, I would recommend starting and ending 5-10 minutes earlier. This time enables troubleshooting and communication problems.

Your customers will also appreciate the willingness to stay with them to ensure they have a positive experience.

Integrate virtual training into regular business

We do our job best when we can be physically one on one with the individual. This method works best in an environment with the necessary equipment, and this makes me believe that virtual training will not replace one-to-one lessons for a long time.

For customers who travel frequently, however, virtual training can be the X factor in their habit management. If you bring your customers up to date now, you will strengthen your business if they cannot physically get to the gym.

This virtual training also gives us time as a trainer. Imagine going to Bali and while you are there you can virtually train customers, keep them up to date and put income in your pocket.

Trainers on vacation have not earned any income for decades. One hour of lost sales if a session is not run. Virtual training has the potential to diversify our income and attract a distant clientele that we otherwise would not have access to.

There is no better time than now to offer a customer a free virtual workout and speed up the return to the gym.

The Power of Virtual Training

The power of virtual training is a guide for coaches to introduce and implement this new medium.

It's a strange time to be alive and an excellent time to be a coach. We as trainers and coaches have the knowledge to master these challenging times and to lead our customers to new effective routines and health habits. With our insight and promise of accountability, our clients have a rare opportunity to recover from this pandemic while maintaining their exercise habits.

This recovery is largely due to technological advances (virtual training) that enables us to be present without having to physically contact the customer. As a thought exercise, imagine that these shutdowns were in effect before Zoom, What’s App, Skype, and FaceTime existed.

I've been a coach for over six years, and I've only recently seen the severity of the impact we can have on a person's well-being if the chips wear off. But:

  • How do we do our job when there is no job?
  • How can we work efficiently without equipment?
  • And how in the world are we going to have effective one-on-one conversations without being face to face?

Fortunately, as a trainer, we are adaptable. When a client presents us with a new injury, sprained thumb, or pain, we adapt. We reprogram and get to work to find a safe and effective way to get around the limitation. That makes us intelligent trainers. We can be flexible and give the answer when it doesn't seem so obvious, while keeping an eye on our customers' goals, limitations and habits.

In essence, COVID-19 is the violation and virtual training is the modification. Virtual training is the platform that not only supports our companies during shutdown, but also enriches our customer experience when the doors are opened again. Imagine that your customer, who travels every two weeks, can now remain consistent with their actual coach due to the virtual training.

Of course, a resistance band row in a hotel door rope is less effective than a pendlay row. However, a resistance band row in a hotel door rope is ten times more effective than fifteen repetitions when changing channels and one repetition when ordering food at the hotel bar. We can be the anchor for our customers' travel plans, but first we need to discuss how we can be efficient in this new medium.

Client conversion

We can assume that our customers naturally have reservations about switching to an online training platform. Your willingness to make the change, however, is primarily guided by our enthusiasm as a trainer. Until they learn first-hand that the platform can offer a programmatic approach to fitness, they will be skeptics. As your trainer, we have to outline what you can expect. And always remember to promise too little and deliver too much.

If you share this fear as a coach, try to train another coach or friend on a virtual platform and challenge each other to put together effective training. Once you experience the value for yourself, it will be a more real conversation that will explain to your customers how it will impact.

It is important that you divide your customer list into the following three categories before discussing the conversion:

1. Excited to convert

These are customers who love your programming and brand. They are the ones who do their homework every week, show up on time with enthusiasm and communicate how they feel and what they eat outside of sports lessons. These customers also happen to see the best results.

2. Reluctant to convert

This group is generally reluctant to apply new practices. Perhaps they show resistance to changes in programming, despite scientific research into why you do what you do. These customers need social proof that other customers are already training and having fun online.

These customers love to work out with you, but without the gym they don't see how that can work. It is important to communicate with these customers on a weekly basis and always remind them that the door to virtual training is open and that you are eagerly awaiting your first session because you know how powerful it will be for them.

3. Will not convert

Once you've categorized your customers (I recommend doing this in an Excel spreadsheet), you can contact them and bring them to the new platform.

Regarding the fact that this is a completely new experience for you and your customer, I strongly recommend following these five guidelines for a successful online session.

1. Replicate the training environment

Make your training site similar to the environment in which you train. The fewer different things are, the more likely the customer will feel virtually at home. For this purpose, I recommend wearing the same work clothes that you wear in one session. If you have a branded banner, place it behind you so that the customer can see it in the viewfinder. Have the same devices as tapes, iPad, and notepad ready so you can take notes that demonstrate your attention.

2. Come prepared

I would suggest programming in advance, just like you would in the regular session. Email your client the training day in advance so they know you are taking the time to think about their training beforehand. It's also a good time to ask questions and make adjustments so that sailing goes smoothly at the start of the session.

3. Eye contact is everything

During a virtual session, your customers continuously refer to the screen for advice, pointers, and repetitions. So it is crucial that you pay attention when looking up. Fight the urge to keep your phone handy and scroll through Instagram or Twitter.

This time is your hour, treat it as such. If you use your phone, tell us why, d. H. "I'll use my timer for your rest time." In this way, the customer understands that this is for a reason.

4. Test your connection

Make sure your WiFi connection is strong. Sitting near your router makes a big difference in connectivity, as many homes have bandwidth issues due to the high concentration of people working from home.

I also recommend turning off WiFi on your phone and letting your customers do the same. If you communicate this in advance, the customer will be shown that this is not your first online training, which will further validate the medium.

5. Plan additional time

If a typical session starts and ends on the hour, I would recommend starting and ending 5-10 minutes earlier. This time enables troubleshooting and communication problems. Your customers will also appreciate the willingness to stay with them to ensure they have a positive experience.

Integrate virtual training into regular business

We do our job best when we can be physically one on one with the individual. This method works best in an environment with the necessary equipment, and this makes me believe that virtual training will not replace one-to-one lessons for a long time.

For customers who travel frequently, however, virtual training can be the X factor in their habit management. If you bring your customers up to date now, you will strengthen your business if they cannot physically get to the gym. This virtual training also gives us time as a trainer. Imagine going to Bali and while you are there you can virtually train customers, keep them up to date and put income in your pocket.

Trainers on vacation have not earned any income for decades. One hour of lost sales if a session is not run. Virtual training has the potential to diversify our income and attract a distant clientele that we otherwise would not have access to.

There is no better time than now to offer a customer a free virtual workout and speed up the return to the gym.

Training During COVID-19: The Quarantine Machine

As we all try to figure out how to cope in these difficult times of closure and social distance, we seem to have this strange mix of a lot of time to train, but a lack of options to use them.

The challenges of training from home (minimal equipment and space are the main problems) have made it really difficult to develop strength training options that can at least maintain or potentially develop the power production and neuronal drive required for athletes.

If this situation finally resolves and we can get back into the competition, those who have been consistently exposed to this type of stimulus will have a dramatic performance advantage over those who have not.

One of the best solutions for this is a setup and program that uses certain variations of isometry.

Isometric contractions can be performed safely with minimal equipment so that we no longer have to overwhelm Rogue / Amazon with orders or our wallet with large purchases. You can also work in a small space, which means that stuck in a garage or even a living room doesn't have to be a big obstacle.

Training during COVID-19: The quarantine machine - fitness, strength and condition, training at home, sore muscles, competitive sports, DIY, home gym, training at home, isometric handles

Some time ago I came across the above structure from Ross Enamait of Ross Training, a super creative guy and great innovator in the strength and conditioning world.

As we continued to recognize the situation that many people would face in the foreseeable future, I began to see the potential value that this facility could bring.

By providing options for isometric contractions that can be done with minimal equipment and space, we can offer options for people who are still under some force while waiting for things to be over.

The setup can also be easily expanded, as I'll show below, to provide many more training options. In addition to the numerous isometric options, we can also do dynamic tape work, power work with tapes, vertical and horizontal pulling of the upper body and vertical and horizontal pressing of the upper body.

We not only offer people the opportunity to regain access to strength work, we also dramatically expand their training options overall to avoid things becoming too monotonous.

The isometric furnishings

Training during COVID-19: The quarantine machine - fitness, strength and condition, training at home, sore muscles, competitive sports, DIY, home gym, training at home, isometric handles

  1. Plywood – 48 "x 36" (This can be really any size, just make sure you have enough surface to get good squat / press positions.)
  2. 4 Stück pieces 4×4, halved
  3. 2 pieces of chain, mine are each about 6 inches long
  4. Steel tube (I have a 1 inch diameter here so it mimics a 28.5mm barbell.)
  5. Carabiner x 2-4
  6. 2-inch eyebolts x 4-6 (you really only need 2 at first, but the add-ons need additional ones.)
  7. 4 ”deck screws (I only used 8 in total.)

Total cost: approximately $ 75.

The basic construction of the isometric structure

I'm as far away from a handyman as anyone can get, and yet it took me a total of 15 minutes to put this project together.

Find out how far the 4×4 parts should be approximately apart by crouching regularly and then placing the 4×4 parts on each side outside of your feet. You can then place the plywood on top of the parts and center it as best as possible and then use your deck screws to secure the plywood to the top.

Then flip it over and screw the eye bolts into the center of the 4×4 pieces (I pre-drilled some holes to make this a little easier). Connect the chain with the quick couplings with the eyebolts. Use the carabiners to adjust the length of the chain.

I chose to use the steel tubing to attach to the chains compared to Ross' build where he had the playground handles mainly because I wanted to make sure there were options for front / rear rack isometrics too , not just to hold hands, but you can do both if you want.

Overcome isometry

There are several types of isometric contractions: isolated versus complex, endurance versus explosive, overcoming versus yielding. All of these have specific methods and goals. Our settings above are mainly used to equip us to overcome isometrics.

Overcoming isometrics occurs when the athlete creates force to overcome an external force. This is an almost maximum or maximum effort, which means that as much tension as possible is created for a short time.

For our purposes at a time when most of us do not have access to conventional power equipment, we can use these contractions with maximum effort to achieve a strong stimulus and maintain a higher level of neuronal drive.

If we can include these sessions 2-3 times a week, our strength and strength production will be much less likely to decrease when it's time to return to normal training.

Some examples of how to overcome isometrics with hinges, squats and pressing patterns. A great advantage of using chains and connectors is that we can easily vary the positions and heights at which we perform the isometric contractions. We can quickly switch from isometric pulls to isometric squats and adjust the height with the carabiners as needed.

<img load = "lazy” alt=”Quarantine machine collage” class=”imagecache-full_width” src=”https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202004/quarantinecollage.png” title=”Quarantine machine collage”/>

Tips for implementing isometrics

Here are some quick tips for programming and performing isometrics at home without going into too much science and nuance.

Think about the joint angles at which you want to improve your power generation ability and try to replicate them as closely as possible. Strength gains are usually fairly specific to the trained angle (+/- 15 degrees), although this can be somewhat minimized if you put the muscle in an elongated state (i.e., performs an isometric contraction on a muscle in an elongated state) much greater power transmission to other joint movement areas).

When working on strength training, place the contraction around your usual sticking point. If you are working on a dynamic lift, approach the point of maximum acceleration. Alternatively, you can find a position that is weak / unstable for you and attack it to build better strength and control.

If you make a maximum effort to overcome the isometry (like the one shown above, in which the athlete is bumping hard against a stationary object), take 1-2 seconds to reach your maximum force contraction and hold it then pressed for the duration of your repeat take 1-2 seconds to shutdown. Don't just hit the resistance, this can affect both position and balance and you lose the advantage.

After you've completed your isometric overcome, do a few repetitions of your target movement pattern to "lubricate" the groove of power production in the pattern that directly affects your athletic performance.

Banded add-ons

If we move away from the isometry, there are some additional options that we have by including some bands for those who have access to them. When I put this together, I noticed the similarities to other minimal products on the banded hipbuttons market.

By attaching a few extra eyebolts to the sides of the 4×4 parts, you can create a simple station to perform band-resistant hipbuttons, and it's easy enough to change the height and appeal of them by walking off the floor or your upper back put on a bench / chair / couch.

Training during COVID-19: The quarantine machine - fitness, strength and condition, training at home, sore muscles, competitive sports, DIY, home gym, training at home, isometric keeps "class =" imagecache-full_width "src =" https: // cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202004/hipthrustqurantineworkout.png

The same ribbon setup can also be used for banded glute marches. Using the chains and carabiners, we can make a belt attachment that the strap can hook on.

We can also do banded pushups, banded overhead presses, band-resistant squats, band-resistant pulls, etc. The options increase very quickly with the addition of some tapes.

<img load = "lazy” alt=”Banded isometrics” class=”imagecache-full_width” src=”https://cdn4.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202004/img-4836copy1.jpg” title=”Banded isometrics”/>

Additional isometric setup add-ons

Another addition that has been planned but not yet implemented is the use of a PVC pipe to attach it to all-wheel drive vehicles and to create some tall parallel bars. These can be used for horizontal pulling, vertical pulling, diving / support handles and L-Sit variations.

I will either update this form or my social media posts to include details after we add them. I hope that we can find a cheap, simple and effective facility Anyone with access to a hardware store can build up their training opportunities and improve them immediately.

Training During COVID-19: The Quarantine Machine

As we all try to figure out how to cope in these difficult times of closure and social distance, we seem to have this strange mix of a lot of time to train, but a lack of options to use them.

The challenges of training from home (minimal equipment and space are the main problems) have made it really difficult to develop strength training options that can at least maintain or potentially develop the power production and neuronal drive required for athletes.

If this situation finally resolves and we can get back into the competition, those who have been consistently exposed to this type of stimulus will have a dramatic performance advantage over those who have not.

One of the best solutions for this is a setup and program that uses certain variations of isometry.

Isometric contractions can be performed safely with minimal equipment so that we no longer have to overwhelm Rogue / Amazon with orders or our wallet with large purchases. You can also work in a small space, which means that stuck in a garage or even a living room doesn't have to be a big obstacle.

Training during COVID-19: The quarantine machine - fitness, strength and condition, training at home, sore muscles, competitive sports, DIY, home gym, training at home, isometric handles

Some time ago I came across the above structure from Ross Enamait of Ross Training, a super creative guy and great innovator in the strength and conditioning world.

As we continued to recognize the situation that many people would face in the foreseeable future, I began to see the potential value that this facility could bring.

By providing options for isometric contractions that can be done with minimal equipment and space, we can offer options for people who are still under some force while waiting for things to be over.

The setup can also be easily expanded, as I'll show below, to provide many more training options. In addition to the numerous isometric options, we can also do dynamic tape work, power work with tapes, vertical and horizontal pulling of the upper body and vertical and horizontal pressing of the upper body.

We not only offer people the opportunity to regain access to strength work, we also dramatically expand their training options overall to avoid things becoming too monotonous.

The isometric furnishings

Training during COVID-19: The quarantine machine - fitness, strength and condition, training at home, sore muscles, competitive sports, DIY, home gym, training at home, isometric handles

  1. Plywood – 48 "x 36" (This can be really any size, just make sure you have enough surface to get good squat / press positions.)
  2. 4 Stück pieces 4×4, halved
  3. 2 pieces of chain, mine are each about 6 inches long
  4. Steel tube (I have a 1 inch diameter here so it mimics a 28.5mm barbell.)
  5. Carabiner x 2-4
  6. 2-inch eyebolts x 4-6 (you really only need 2 at first, but the add-ons need additional ones.)
  7. 4 ”deck screws (I only used 8 in total.)

Total cost: approximately $ 75.

The basic construction of the isometric structure

I'm as far away from a handyman as anyone can get, and yet it took me a total of 15 minutes to put this project together.

Find out how far the 4×4 parts should be approximately apart by crouching regularly and then placing the 4×4 parts on each side outside of your feet. You can then place the plywood on top of the parts and center it as best as possible and then use your deck screws to secure the plywood to the top.

Then flip it over and screw the eye bolts into the center of the 4×4 pieces (I pre-drilled some holes to make this a little easier). Connect the chain with the quick couplings with the eyebolts. Use the carabiners to adjust the length of the chain.

I chose to use the steel tubing to attach to the chains compared to Ross' build where he had the playground handles mainly because I wanted to make sure there were options for front / rear rack isometrics too , not just to hold hands, but you can do both if you want.

Overcome isometry

There are several types of isometric contractions: isolated versus complex, endurance versus explosive, overcoming versus yielding. All of these have specific methods and goals. Our settings above are mainly used to equip us to overcome isometrics.

Overcoming isometrics occurs when the athlete creates force to overcome an external force. This is an almost maximum or maximum effort, which means that as much tension as possible is created for a short time.

For our purposes at a time when most of us do not have access to conventional power equipment, we can use these contractions with maximum effort to achieve a strong stimulus and maintain a higher level of neuronal drive.

If we can include these sessions 2-3 times a week, our strength and strength production will be much less likely to decrease when it's time to return to normal training.

Some examples of how to overcome isometrics with hinges, squats and pressing patterns. A great advantage of using chains and connectors is that we can easily vary the positions and heights at which we perform the isometric contractions. We can quickly switch from isometric pulls to isometric squats and adjust the height with the carabiners as needed.

<img load = "lazy” alt=”Quarantine machine collage” class=”imagecache-full_width” src=”https://cdn3.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202004/quarantinecollage.png” title=”Quarantine machine collage”/>

Tips for implementing isometrics

Here are some quick tips for programming and performing isometrics at home without going into too much science and nuance.

Think about the joint angles at which you want to improve your power generation ability and try to replicate them as closely as possible. Strength gains are usually fairly specific to the trained angle (+/- 15 degrees), although this can be somewhat minimized if you put the muscle in an elongated state (i.e., performs an isometric contraction on a muscle in an elongated state) much greater power transmission to other joint movement areas).

When working on strength training, place the contraction around your usual sticking point. If you are working on a dynamic lift, approach the point of maximum acceleration. Alternatively, you can find a position that is weak / unstable for you and attack it to build better strength and control.

If you make a maximum effort to overcome the isometry (like the one shown above, in which the athlete is bumping hard against a stationary object), take 1-2 seconds to reach your maximum force contraction and hold it then pressed for the duration of your repeat take 1-2 seconds to shutdown. Don't just hit the resistance, this can affect both position and balance and you lose the advantage.

After you've completed your isometric overcome, do a few repetitions of your target movement pattern to "lubricate" the groove of power production in the pattern that directly affects your athletic performance.

Banded add-ons

If we move away from the isometry, there are some additional options that we have by including some bands for those who have access to them. When I put this together, I noticed the similarities to other minimal products on the banded hipbuttons market.

By attaching a few extra eyebolts to the sides of the 4×4 parts, you can create a simple station to perform band-resistant hipbuttons, and it's easy enough to change the height and appeal of them by walking off the floor or your upper back put on a bench / chair / couch.

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The same ribbon setup can also be used for banded glute marches. Using the chains and carabiners, we can make a belt attachment that the strap can hook on.

We can also do banded pushups, banded overhead presses, band-resistant squats, band-resistant pulls, etc. The options increase very quickly with the addition of some tapes.

<img load = "lazy” alt=”Banded isometrics” class=”imagecache-full_width” src=”https://cdn4.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/202004/img-4836copy1.jpg” title=”Banded isometrics”/>

Additional isometric setup add-ons

Another addition that has been planned but not yet implemented is the use of a PVC pipe to attach it to all-wheel drive vehicles and to create some tall parallel bars. These can be used for horizontal pulling, vertical pulling, diving / support handles and L-Sit variations.

I will either update this form or my social media posts to include details after we add them. I hope that we can find a cheap, simple and effective facility Anyone with access to a hardware store can build up their training opportunities and improve them immediately.

Training at Home During the COVID-19 Pandemic

Right now we all have to stay at home, stay safe, stay healthy, and try to stay strong. The last part of this sentence might be something you are concerned about. A lot of stressed people contacted me and worried that they might lose their profits. Are you right to worry?

My answer is emphatic … no!

This answer has two parts:

First, in the big scheme of things, when you lose something in size and strength, it's really not that big a deal compared to reality that many people have lost their lives (and many more will lose their lives) as a result of the COVID- 19 pandemic.

Those who maintain their health have the opportunity to lose loved ones, endure extreme financial difficulties, close deals, and watch years of hard work go up in smoke. When you look at things through this lens, it doesn't seem like a big deal to lose 50 pounds from your squat or an inch from your arms, does it?

Second, maintaining muscles is much easier than building them, even if we don't have access to our gyms for several months. So with minimal training, you can pretty much keep the muscles and strength you've built up. You don't need expensive fitness equipment to keep your profits. And even if you lose some size and strength, the phenomenon of muscle memory is real and you can regain it extremely quickly. Panic over!

Although I don't think that training to hit PRs on your lifts or add a quarter of an inch to your calves should be on your radar now, I think exercise is important. It is important for your well-being. In times of unprecedented stress, worry and disorder, we have to do everything we can to maintain our mental and physical health.

Training is almost certainly an important part of your lifestyle when you read Breaking Muscle. It probably serves several purposes in your life. It has taught you valuable lessons and given you so much more than bigger, stronger muscles. It has developed discipline, taught you the value of hard work, reduced stress, made you more resilient, and created an outlet for anger, fear, and frustration.

Your passion for training should mean that you have a healthy body weight, body fat, and blood pressure, and that you have a robust immune system that has been strengthened by both exercise and a nutritious diet.

Your training will likely help you structure your daily routine. When everything else around you is in turmoil, resorting to healthy habits and routines can keep you calm and allow you to be productive. This is important for your way of thinking. For the generation of snowflakes, this time should be a major challenge.

Many of them will fight and adopt bad habits. You're different. You have a catalog of challenges you have to face in the gym. These will help you take on other challenges. For most of us, this will help us deal with it.

Exercise keeps both your body and mind healthy by giving you a physical outlet for your stress. Your daily training is something that you can look forward to and that gives you a sense of achievement. These are two things that are difficult to get at the moment.

Training at home

Let me explain the facts about free time, training from home, muscle wasting, muscle building and some example exercises that you can do with minimal equipment.

Muscle loss does not occur overnight

If you take a few weeks out of the gym, you won't lose all of your profits! According to several studies, you won't lose any. Some excellent studies in 2013 and one in 2017 showed that well-trained gymnastics rats did not lose any muscle mass during up to three weeks of training.

Maintaining muscles and strength is much easier than building them up

Even if your training is very limited in the coming weeks and months, you can keep your gains with very little training. A study from 2011 came to the conclusion that muscle mass could only be maintained with 1/9 of the usual training volume for 32 weeks! Another study from 2013 found that just 1-2 workouts a week are enough to maintain strength.

You don't need heavy weights

One of the biggest concerns people have when training at home is that they don't put up enough resistance to make their training effective. Assuming you don't have a personal iron paradise at home, you probably had the same worries.

I have good news for you …

You can build muscles with lighter weights than normal. Studies have shown that similar muscle growth occurs when exercising with 5 to 30 reps until failure. A 2016 study found that there was no difference in muscle gains when you used 30% or 80% of your 1-rep maximum and exercised to failure.

Another study from 2018 found that loads of 40, 60 and 80% led to the same growth rates. They found that 20% was not optimal. As a result, we can confidently say that you are fine as long as you use loads with a maximum of 30 repetitions (or more) and train until failure.

Muscle memory

If there is no muscle loss three weeks before training, it can occur after that time. If you don't exercise for three to eight weeks, you lose muscle. The good news, it only takes 2-3 weeks to keep it.

Restoring muscles is a much faster process than developing them for the first time. Countless lifters can confirm this after taking a break due to injury.

A valuable lesson from leisure training

One final point to consider is that a break in the gym could be just what you need. Deloads are a well-known and widely accepted strategy for improved long-term results. All top coaches and athletes recognize their value and use it. The typical trainee ignores them. The emotional attachment to being in the gym means that you are unlikely to discharge often enough (or not at all!). Here's a quick, hard-to-swallow truth for you …

… If you think deloads are for wimps, you're probably training like one!

When taking the concept of time away from training, it is advisable to consider periods of active recovery and strategic deconditioning.

Strategic deconditioning is a basic principle of hypertrophy-specific training (HST). HST is a training method developed by Bryan Haycock (an upcoming guest on the Breaking Muscle podcast) to build muscle as efficiently as possible.

Strategic deconditioning can help you build muscle in the long term. If you take some time to train, your tiredness will be reduced, complete recovery will be possible and your body will be "sensitized" to the muscle-building stimuli of traditional bodybuilding training with high volume.

When you return to exercise, you get an increased muscle building response. In the long run, it is far more efficient to improve training volume and intensity and take time out than to constantly grind away the gym 7 days a week and 52 weeks a year!

Almost everyone misses the big impact of this strategy. The next few weeks offer you the opportunity to discover the advantages. When you take trips to the gym off the table, you can finally learn the benefits of strategic deconditioning. Hopefully you are smart enough to use it in the future once the current situation has calmed down.

Long story short, if you've been training hard this year, it's not a bad thing to have some time (2-3 weeks) of training completely. In fact, it's probably exactly what you need.

You cannot expect to grow up and avoid training forever

As I mentioned earlier, the risk of muscle loss increases after the 3 week mark. If you want to avoid it, it is wise to do some exercise. Without a gym, this depends on working with body weight and the equipment you have lying around in the house. I have put together a lot of home trainings for my online and personal customers.

Some of them have no equipment at home and some of them have quite a bit. I had to get a bit creative to give them effective workouts, but I am very confident that they will all get great results with these workouts.

You will also do so if you follow those listed below in this article.

The principles of the training still apply!

This is not a time to do crazy workouts, full of random exercises popularized by a reality TV star who became an Instagram fit fluencer!

Although you can't train the same way as in the gym, you can train logically and productively.

Therefore, you should program workouts with the 6 most important movement patterns in the core.

These are:

  1. Squat Pattern (single leg versions – number!)
  2. hip joint
  3. Horizontal pressure
  4. Horizontal train
  5. Vertical print
  6. Vertical train

If you train and work hard based on these movement patterns, you can do a lot of progress training from home.

Here are some examples:

  1. Squat patterns – such as lunges, split squats, pistols, step-ups and squats by skaters
  2. Hip joint – RDLs with one leg, RDLs with band or good mornings, hip thrust with increased heel, back extensions, buttocks and nordics (* Nordics are technically not a hip joint, but they train the rear chain very well!)
  3. Horizontal pushups – pushups, backpack pushups, ribbon pushups, pushups with heel height, one-arm pushups, dips
  4. Horizontal train – inverted rows, rows of towels, rows of backpacks, rows of seat belts
  5. Vertical push – handstand pushups, pike pushups, band-shoulder press
  6. Vertical pull – chin and chin-up variants, band-lat pulldowns

Now could be a time to train your core. Most of us neglect that and we will likely be humbled by the many body weight options here.

Are you still worried about losing your winnings?

Let's recap:

  1. Muscle loss is unlikely to occur in the first three weeks of exercise
  2. Maintaining muscles is much easier than building them
  3. You don't need heavy weights
  4. Even if you lose muscle, it will be restored very quickly when you return to normal exercise
  5. 1-3 weeks without training could be exactly what you need
  6. Given the wide rep range that is effective, your workouts don't require expensive fitness equipment
  7. During training (in the gym or at home) we try to generate an internal reaction of the muscle to an external load. This external load can take various forms. Body weight, straps, heavy backpacks and a TRX can do the job just as well as bars and free weights (at least in the short term).
  8. This is an opportunity to use one of the key mechanisms of hypertrophy that is often neglected – this could actually release some benefits that your normal workout won't use

Hopefully that calms your mind!

There are three mechanisms of hypertrophy:

  1. Mechanical tension
  2. Metabolic stress
  3. Muscle damage

Home training is the perfect opportunity to use number two on this list. Although I have developed body weight training that provides a significant mechanical tension stimulus. You can find this at the end of the article.

Metabolic stress is an extremely strong stimulus to exercise. I often program phases that aim to target this muscle building path as the last block in a mass gain phase. After traditional bodybuilding work is stale and a plateau has been reached, a metabolite-style workout may be just what is needed. In my experience, this type of training is an extremely effective growth stimulus in the short term.

Workouts with metabolic stress are incredibly effective for about a month. I have found that the body responds incredibly well to this type of training. Then falling yields occur and the novelty factor subsides and profits slow down again. Hopefully you are a little more optimistic about the prospect of training from home and can see that the next month is indeed an opportunity to build muscle.

Fortunately, the training techniques that are best used to create metabolic stress require less weight than regular gym workouts. They also generally require higher repetitions, shorter rest times, and intensity enhancement techniques such as partial repetitions, circuits, super sets, tri sets, giant sets, and drop sets.

Do what you can with what you have, where you are

Now is the time to focus on metabolic stress-style workouts.

Metabolic stress is commonly known as "pump" and refers to cell swelling and increased acidity (the "burning") in a muscle during exercise. This happens when higher repetitions are done with shorter rest periods, and there are many scientific studies that show that this contributes to muscle growth.

When developing programs to combat metabolic stress, I often use 15-30 repetition sets or combine exercises in sequence to maximize stressful time and the accumulation of metabolites in a particular muscle. Sometimes this means that you can do up to 100 repetitions in a very short time.

Since this training style is different, it offers a new incentive. A novel stimulus is a powerful tool when it comes to building muscle. As a result, it can trigger accelerated muscle building for about a month while the body adapts to it.

Here are some quick tips to optimize your approach to metabolite-style training:

  1. Use shorter rest periods than in the gym (e.g. 30-60 seconds).
  2. Combine exercises (e.g. super sets, tri sets, mechanical drop sets, etc.). You can find an example in my Shoulder Shocker – DB Only Giant Set at the end of this article.
  3. Train at a higher frequency – these types of training allow you to train more often. Most people can do six days a week. You can also hit each muscle group more often. Exercising a muscle every 48 hours is fine
  4. Consider using a blood flow restriction (BFR), as this means you can get results with very little strain
  5. Program the work of individual limbs. For example, split squats require much less external stress than normal squats
  6. Slow down your pace – especially in the lowering phase
  7. Paused repetitions – Stop at the hardest part of the movement and pull the muscle tightly together for a few seconds

Metabolite training done right

When you exercise to create metabolic stress and build muscle in higher rep ranges, it is critical that you bring your sets close to failure. Research shows that training up to (or very close to) failure is more important when doing sets with high reps. You can build as much muscle from 5 repetitions as you can up to 30 repetitions, but you have to approach the failure of the sets with higher repetitions for them to be effective.

Given this information, it is important that all of your sets are on the verge of failure. I generally recommend never leaving more than 2 reps on one of your sets in reserve when using metabolite-style workouts. I also suggest that the last sentence you do for an exercise fails.

Below I have listed a few sample trainings that require minimal equipment:

Body weight only mechanical tension & metabolic stress workout

A: Handstand pushups (or pike pushups if HSPU is not possible), 3xAMRAP (0-2RIR), 2010, 120s (this is quite challenging for most and causes high mechanical stresses, so longer rest periods are fine).

B: Pistol Squat (or Pistol Squat to Box), 3xAMRAP (0-2RIR), 2010, 90s (this is quite challenging for most and leads to high mechanical tension, so longer rest periods are fine).

C: Nordics, 3xAMRAP (0-2RIR), 5010, 90s (control lowering phase and push back with your hands)

D: Chins, 3xAMRAP (0-2RIR), 2010, 90s

E: One and a half Bulgarian squats, 3xAMRAP (0-2RIR), 3210, 45s (1 repetition = all the way down, a quarter up, down again, all the way up)

F: Inverted lines, 50 repetitions in as few sentences as possible, 2012, 30s

G: Pushups, 100 reps in as few sets as possible, 1010, 30 seconds

The band only workout

Session 1 – Push:

A: Standing Band Shoulder Press, 3xAMRAP (0-2RIR), 2011, 30-45s

B: Band Push Ups, 3xAMRAP (0-2RIR), 3011, 30-45s

C: Standing Flyes with a bracelet, 3xAMRAP (0-2RIR), 2011, 30-45s

D: Band Lateral Raise, 3xAMRAP (0-2RIR), 2011, 30-45s

E: Triceps pushdown, 3xAMRAP (0-2RIR), 2011, 30-45 s

F: Band Pallof Press, 3xAMRAP (0-2RIR), 2015, 30-45s

Session 2 – Drag:

A: Knee band lat pulldowns, 3xAMRAP (0-2RIR), 3011, 30-45s

B: Seated neutral rows of grips, 3xAMRAP (0-2RIR), 2012, 30-45s

C: Band Moto Rows, 3xAMRAP (0-2RIR), 3111, 30-45s

D: Band Upright Rows, 3xAMRAP (0-2RIR), 2012, 30-45s

E: Band Hammer Curls, 3xAMRAP (0-2RIR), 2012, 30-45s

F: Band Pull-Aparts, 3xAMRAP (0-2RIR), 2012, 30-45s

Session 3 – legs:

A: Bulgarian Split Squats, 3xAMRAP (0-2RIR), 2011, 30-45s

B: Band Assisted Nordic Curls, 3xAMRAP (0-2RIR), 4010, 30-45s

C: Heel Elevated One & A Quarter Band Squats, 3xAMRAP (0-2RIR), 2011, 30-45s (one repetition = all the way down, a quarter up, down again, then all the way up)

D: Lying Leg Curls, 3xAMRAP (0-2RIR), 2013, 30-45s

E: Terminal Knee Extension, 3xAMRAP (0-2RIR), 1012, 30-45 s

F: Band Good Mornings, 3xAMRAP (0-2RIR), 2011, 30-45s

The workout "I only have a light set of dumbbells"

Session 1 – Push:

A: Bulgarian Split Squats, 4 x AMRAP (0-2RIR), 4211, 30-45 s

B: Half-kneeling, one-arm shoulder press, 4 x AMRAP (0-2RIR), 4010, 30-45 s

C: pushups, 4 x AMRAP (0-1RIR), 4211, 30-45 s

D: Floor DB Flyes, 3 x AMRAP (0-1RIR), 2110, 30-45 s

E: Floor DB triceps extensions, 3 x AMRAP (0-1RIR), 2210, 30-45 s

F: DB Lateral Raise, 3 x AMRAP (0-1RIR), 2011, 30-45 s

Session 2 – Drag:

A: Pull-ups, 5 x AMRAP (0-2RIR), 2010, 30-45 s

B: Inverted table rows, 4 x AMRAP (0-1RIR), 2111, 30-45 s

C: DB Lying Leg Curls, 4 x AMRAP (0-1RIR), 3110, 30-45 s

D: DB bicep curls, 3 × AMRAP (0-1RIR), 3010, 30-45 s

Super set:

E1: rear delta fly, 3 x AMRAP (0-1RIR), 2011, 0s

E2: DB Upright Rows, 3 x AMRAP (0-1RIR), 2012, 1960s

Shoulder shocker – DB set only (Hold the DBs in your hands all the time, and don't take them out until A6 is ready.)

A1: DB Rear Delt Flyes Supinated grip, 3 x AMRAP (0RIR), 2011, 0s

A2: DB Rear Delt Flyes Pronated Grip, 3 x AMRAP (0RIR), 2011, 0s

A3: DB Lateral Raise, 3 x AMRAP (0RIR), 2011, 0s

A4: DB Front Raise, 3 x AMRAP (0RIR), 2011, 0s

A5: DB-upright lines, 3 x AMRAP (0RIR), 2012, 0s

A6: DB DB Neutral Grip shoulder press, 3 x AMRAP (0RIR), 5010, 90s (yes, this is a 5-second cam – have fun!)

Remarks:

AMRAP is as many representatives as possible

RIR is Reps In Reserve

Tempo is listed as four numbers (e.g. 4211). Each number corresponds to a phase of the elevator. The first number is always the lowering / extending phase.

4211 on split squats means lowering in 4 seconds, stopping at the bottom for 2 seconds, lifting in 1 second, holding up for 1 second … repeating for the next iteration.

For pull-ups, 2010 means 2 seconds lower, no break down, lifting in seconds, no break up.

With these workouts, you can be sure that you …

… Stay at home, stay fit and stay healthy!

If you'd like more sample home workouts, I'll post some on my Instagram page and in the story highlights. You can check them at @tommaccormick. If you want something more individual or more individual in terms of workouts and programs, you can find me at Toms Online Personal Training.

Much depends on your personal circumstances and requires some in-depth reviews of everything from your training options to your physiology.

Training at Home During the COVID-19 Pandemic

Right now we all have to stay at home, stay safe, stay healthy, and try to stay strong. The last part of this sentence might be something you are concerned about. A lot of stressed people contacted me and worried that they might lose their profits. Are you right to worry?

My answer is emphatic … no!

This answer has two parts:

First, in the big scheme of things, when you lose something in size and strength, it's really not that big a deal compared to reality that many people have lost their lives (and many more will lose their lives) as a result of the COVID- 19 pandemic.

Those who maintain their health have the opportunity to lose loved ones, endure extreme financial difficulties, close deals, and watch years of hard work go up in smoke. When you look at things through this lens, it doesn't seem like a big deal to lose 50 pounds from your squat or an inch from your arms, does it?

Second, maintaining muscles is much easier than building them, even if we don't have access to our gyms for several months. So with minimal training, you can pretty much keep the muscles and strength you've built up. You don't need expensive fitness equipment to keep your profits. And even if you lose some size and strength, the phenomenon of muscle memory is real and you can regain it extremely quickly. Panic over!

Although I don't think that training to hit PRs on your lifts or add a quarter of an inch to your calves should be on your radar now, I think exercise is important. It is important for your well-being. In times of unprecedented stress, worry and disorder, we have to do everything we can to maintain our mental and physical health.

Training is almost certainly an important part of your lifestyle when you read Breaking Muscle. It probably serves several purposes in your life. It has taught you valuable lessons and given you so much more than bigger, stronger muscles. It has developed discipline, taught you the value of hard work, reduced stress, made you more resilient, and created an outlet for anger, fear, and frustration.

Your passion for training should mean that you have a healthy body weight, body fat, and blood pressure, and that you have a robust immune system that has been strengthened by both exercise and a nutritious diet.

Your training will likely help you structure your daily routine. When everything else around you is in turmoil, resorting to healthy habits and routines can keep you calm and allow you to be productive. This is important for your way of thinking. For the generation of snowflakes, this time should be a major challenge.

Many of them will fight and adopt bad habits. You're different. You have a catalog of challenges you have to face in the gym. These will help you take on other challenges. For most of us, this will help us deal with it.

Exercise keeps both your body and mind healthy by giving you a physical outlet for your stress. Your daily training is something that you can look forward to and that gives you a sense of achievement. These are two things that are difficult to get at the moment.

Training at home

Let me explain the facts about free time, training from home, muscle wasting, muscle building and some example exercises that you can do with minimal equipment.

Muscle loss does not occur overnight

If you take a few weeks out of the gym, you won't lose all of your profits! According to several studies, you won't lose any. Some excellent studies in 2013 and one in 2017 showed that well-trained gymnastics rats did not lose any muscle mass during up to three weeks of training.

Maintaining muscles and strength is much easier than building them up

Even if your training is very limited in the coming weeks and months, you can keep your gains with very little training. A study from 2011 came to the conclusion that muscle mass could only be maintained with 1/9 of the usual training volume for 32 weeks! Another study from 2013 found that just 1-2 workouts a week are enough to maintain strength.

You don't need heavy weights

One of the biggest concerns people have when training at home is that they don't put up enough resistance to make their training effective. Assuming you don't have a personal iron paradise at home, you probably had the same worries.

I have good news for you …

You can build muscles with lighter weights than normal. Studies have shown that similar muscle growth occurs when exercising with 5 to 30 reps until failure. A 2016 study found that there was no difference in muscle gains when you used 30% or 80% of your 1-rep maximum and exercised to failure.

Another study from 2018 found that loads of 40, 60 and 80% led to the same growth rates. They found that 20% was not optimal. As a result, we can confidently say that you are fine as long as you use loads with a maximum of 30 repetitions (or more) and train until failure.

Muscle memory

If there is no muscle loss three weeks before training, it can occur after that time. If you don't exercise for three to eight weeks, you lose muscle. The good news, it only takes 2-3 weeks to keep it.

Restoring muscles is a much faster process than developing them for the first time. Countless lifters can confirm this after taking a break due to injury.

A valuable lesson from leisure training

One final point to consider is that a break in the gym could be just what you need. Deloads are a well-known and widely accepted strategy for improved long-term results. All top coaches and athletes recognize their value and use it. The typical trainee ignores them. The emotional attachment to being in the gym means that you are unlikely to discharge often enough (or not at all!). Here's a quick, hard-to-swallow truth for you …

… If you think deloads are for wimps, you're probably training like one!

When taking the concept of time away from training, it is advisable to consider periods of active recovery and strategic deconditioning.

Strategic deconditioning is a basic principle of hypertrophy-specific training (HST). HST is a training method developed by Bryan Haycock (an upcoming guest on the Breaking Muscle podcast) to build muscle as efficiently as possible.

Strategic deconditioning can help you build muscle in the long term. If you take some time to train, your tiredness will be reduced, complete recovery will be possible and your body will be "sensitized" to the muscle-building stimuli of traditional bodybuilding training with high volume.

When you return to exercise, you get an increased muscle building response. In the long run, it is far more efficient to improve training volume and intensity and take time out than to constantly grind away the gym 7 days a week and 52 weeks a year!

Almost everyone misses the big impact of this strategy. The next few weeks offer you the opportunity to discover the advantages. When you take trips to the gym off the table, you can finally learn the benefits of strategic deconditioning. Hopefully you are smart enough to use it in the future once the current situation has calmed down.

Long story short, if you've been training hard this year, it's not a bad thing to have some time (2-3 weeks) of training completely. In fact, it's probably exactly what you need.

You cannot expect to grow up and avoid training forever

As I mentioned earlier, the risk of muscle loss increases after the 3 week mark. If you want to avoid it, it is wise to do some exercise. Without a gym, this depends on working with body weight and the equipment you have lying around in the house. I have put together a lot of home trainings for my online and personal customers.

Some of them have no equipment at home and some of them have quite a bit. I had to get a bit creative to give them effective workouts, but I am very confident that they will all get great results with these workouts.

You will also do so if you follow those listed below in this article.

The principles of the training still apply!

This is not a time to do crazy workouts, full of random exercises popularized by a reality TV star who became an Instagram fit fluencer!

Although you can't train the same way as in the gym, you can train logically and productively.

Therefore, you should program workouts with the 6 most important movement patterns in the core.

These are:

  1. Squat Pattern (single leg versions – number!)
  2. hip joint
  3. Horizontal pressure
  4. Horizontal train
  5. Vertical print
  6. Vertical train

If you train and work hard based on these movement patterns, you can do a lot of progress training from home.

Here are some examples:

  1. Squat patterns – such as lunges, split squats, pistols, step-ups and squats by skaters
  2. Hip joint – RDLs with one leg, RDLs with band or good mornings, hip thrust with increased heel, back extensions, buttocks and nordics (* Nordics are technically not a hip joint, but they train the rear chain very well!)
  3. Horizontal pushups – pushups, backpack pushups, ribbon pushups, pushups with heel height, one-arm pushups, dips
  4. Horizontal train – inverted rows, rows of towels, rows of backpacks, rows of seat belts
  5. Vertical push – handstand pushups, pike pushups, band-shoulder press
  6. Vertical pull – chin and chin-up variants, band-lat pulldowns

Now could be a time to train your core. Most of us neglect that and we will likely be humbled by the many body weight options here.

Are you still worried about losing your winnings?

Let's recap:

  1. Muscle loss is unlikely to occur in the first three weeks of exercise
  2. Maintaining muscles is much easier than building them
  3. You don't need heavy weights
  4. Even if you lose muscle, it will be restored very quickly when you return to normal exercise
  5. 1-3 weeks without training could be exactly what you need
  6. Given the wide rep range that is effective, your workouts don't require expensive fitness equipment
  7. During training (in the gym or at home) we try to generate an internal reaction of the muscle to an external load. This external load can take various forms. Body weight, straps, heavy backpacks and a TRX can do the job just as well as bars and free weights (at least in the short term).
  8. This is an opportunity to use one of the key mechanisms of hypertrophy that is often neglected – this could actually release some benefits that your normal workout won't use

Hopefully that calms your mind!

There are three mechanisms of hypertrophy:

  1. Mechanical tension
  2. Metabolic stress
  3. Muscle damage

Home training is the perfect opportunity to use number two on this list. Although I have developed body weight training that provides a significant mechanical tension stimulus. You can find this at the end of the article.

Metabolic stress is an extremely strong stimulus to exercise. I often program phases that aim to target this muscle building path as the last block in a mass gain phase. After traditional bodybuilding work is stale and a plateau has been reached, a metabolite-style workout may be just what is needed. In my experience, this type of training is an extremely effective growth stimulus in the short term.

Workouts with metabolic stress are incredibly effective for about a month. I have found that the body responds incredibly well to this type of training. Then falling yields occur and the novelty factor subsides and profits slow down again. Hopefully you are a little more optimistic about the prospect of training from home and can see that the next month is indeed an opportunity to build muscle.

Fortunately, the training techniques that are best used to create metabolic stress require less weight than regular gym workouts. They also generally require higher repetitions, shorter rest times, and intensity enhancement techniques such as partial repetitions, circuits, super sets, tri sets, giant sets, and drop sets.

Do what you can with what you have, where you are

Now is the time to focus on metabolic stress-style workouts.

Metabolic stress is commonly known as "pump" and refers to cell swelling and increased acidity (the "burning") in a muscle during exercise. This happens when higher repetitions are done with shorter rest periods, and there are many scientific studies that show that this contributes to muscle growth.

When developing programs to combat metabolic stress, I often use 15-30 repetition sets or combine exercises in sequence to maximize stressful time and the accumulation of metabolites in a particular muscle. Sometimes this means that you can do up to 100 repetitions in a very short time.

Since this training style is different, it offers a new incentive. A novel stimulus is a powerful tool when it comes to building muscle. As a result, it can trigger accelerated muscle building for about a month while the body adapts to it.

Here are some quick tips to optimize your approach to metabolite-style training:

  1. Use shorter rest periods than in the gym (e.g. 30-60 seconds).
  2. Combine exercises (e.g. super sets, tri sets, mechanical drop sets, etc.). You can find an example in my Shoulder Shocker – DB Only Giant Set at the end of this article.
  3. Train at a higher frequency – these types of training allow you to train more often. Most people can do six days a week. You can also hit each muscle group more often. Exercising a muscle every 48 hours is fine
  4. Consider using a blood flow restriction (BFR), as this means you can get results with very little strain
  5. Program the work of individual limbs. For example, split squats require much less external stress than normal squats
  6. Slow down your pace – especially in the lowering phase
  7. Paused repetitions – Stop at the hardest part of the movement and pull the muscle tightly together for a few seconds

Metabolite training done right

When you exercise to create metabolic stress and build muscle in higher rep ranges, it is critical that you bring your sets close to failure. Research shows that training up to (or very close to) failure is more important when doing sets with high reps. You can build as much muscle from 5 repetitions as you can up to 30 repetitions, but you have to approach the failure of the sets with higher repetitions for them to be effective.

Given this information, it is important that all of your sets are on the verge of failure. I generally recommend never leaving more than 2 reps on one of your sets in reserve when using metabolite-style workouts. I also suggest that the last sentence you do for an exercise fails.

Below I have listed a few sample trainings that require minimal equipment:

Body weight only mechanical tension & metabolic stress workout

A: Handstand pushups (or pike pushups if HSPU is not possible), 3xAMRAP (0-2RIR), 2010, 120s (this is quite challenging for most and causes high mechanical stresses, so longer rest periods are fine).

B: Pistol Squat (or Pistol Squat to Box), 3xAMRAP (0-2RIR), 2010, 90s (this is quite challenging for most and leads to high mechanical tension, so longer rest periods are fine).

C: Nordics, 3xAMRAP (0-2RIR), 5010, 90s (control lowering phase and push back with your hands)

D: Chins, 3xAMRAP (0-2RIR), 2010, 90s

E: One and a half Bulgarian squats, 3xAMRAP (0-2RIR), 3210, 45s (1 repetition = all the way down, a quarter up, down again, all the way up)

F: Inverted lines, 50 repetitions in as few sentences as possible, 2012, 30s

G: Pushups, 100 reps in as few sets as possible, 1010, 30 seconds

The band only workout

Session 1 – Push:

A: Standing Band Shoulder Press, 3xAMRAP (0-2RIR), 2011, 30-45s

B: Band Push Ups, 3xAMRAP (0-2RIR), 3011, 30-45s

C: Standing Flyes with a bracelet, 3xAMRAP (0-2RIR), 2011, 30-45s

D: Band Lateral Raise, 3xAMRAP (0-2RIR), 2011, 30-45s

E: Triceps pushdown, 3xAMRAP (0-2RIR), 2011, 30-45 s

F: Band Pallof Press, 3xAMRAP (0-2RIR), 2015, 30-45s

Session 2 – Drag:

A: Knee band lat pulldowns, 3xAMRAP (0-2RIR), 3011, 30-45s

B: Seated neutral rows of grips, 3xAMRAP (0-2RIR), 2012, 30-45s

C: Band Moto Rows, 3xAMRAP (0-2RIR), 3111, 30-45s

D: Band Upright Rows, 3xAMRAP (0-2RIR), 2012, 30-45s

E: Band Hammer Curls, 3xAMRAP (0-2RIR), 2012, 30-45s

F: Band Pull-Aparts, 3xAMRAP (0-2RIR), 2012, 30-45s

Session 3 – legs:

A: Bulgarian Split Squats, 3xAMRAP (0-2RIR), 2011, 30-45s

B: Band Assisted Nordic Curls, 3xAMRAP (0-2RIR), 4010, 30-45s

C: Heel Elevated One & A Quarter Band Squats, 3xAMRAP (0-2RIR), 2011, 30-45s (one repetition = all the way down, a quarter up, down again, then all the way up)

D: Lying Leg Curls, 3xAMRAP (0-2RIR), 2013, 30-45s

E: Terminal Knee Extension, 3xAMRAP (0-2RIR), 1012, 30-45 s

F: Band Good Mornings, 3xAMRAP (0-2RIR), 2011, 30-45s

The workout "I only have a light set of dumbbells"

Session 1 – Push:

A: Bulgarian Split Squats, 4 x AMRAP (0-2RIR), 4211, 30-45 s

B: Half-kneeling, one-arm shoulder press, 4 x AMRAP (0-2RIR), 4010, 30-45 s

C: pushups, 4 x AMRAP (0-1RIR), 4211, 30-45 s

D: Floor DB Flyes, 3 x AMRAP (0-1RIR), 2110, 30-45 s

E: Floor DB triceps extensions, 3 x AMRAP (0-1RIR), 2210, 30-45 s

F: DB Lateral Raise, 3 x AMRAP (0-1RIR), 2011, 30-45 s

Session 2 – Drag:

A: Pull-ups, 5 x AMRAP (0-2RIR), 2010, 30-45 s

B: Inverted table rows, 4 x AMRAP (0-1RIR), 2111, 30-45 s

C: DB Lying Leg Curls, 4 x AMRAP (0-1RIR), 3110, 30-45 s

D: DB bicep curls, 3 × AMRAP (0-1RIR), 3010, 30-45 s

Super set:

E1: rear delta fly, 3 x AMRAP (0-1RIR), 2011, 0s

E2: DB Upright Rows, 3 x AMRAP (0-1RIR), 2012, 1960s

Shoulder shocker – DB set only (Hold the DBs in your hands all the time, and don't take them out until A6 is ready.)

A1: DB Rear Delt Flyes Supinated grip, 3 x AMRAP (0RIR), 2011, 0s

A2: DB Rear Delt Flyes Pronated Grip, 3 x AMRAP (0RIR), 2011, 0s

A3: DB Lateral Raise, 3 x AMRAP (0RIR), 2011, 0s

A4: DB Front Raise, 3 x AMRAP (0RIR), 2011, 0s

A5: DB-upright lines, 3 x AMRAP (0RIR), 2012, 0s

A6: DB DB Neutral Grip shoulder press, 3 x AMRAP (0RIR), 5010, 90s (yes, this is a 5-second cam – have fun!)

Remarks:

AMRAP is as many representatives as possible

RIR is Reps In Reserve

Tempo is listed as four numbers (e.g. 4211). Each number corresponds to a phase of the elevator. The first number is always the lowering / extending phase.

4211 on split squats means lowering in 4 seconds, stopping at the bottom for 2 seconds, lifting in 1 second, holding up for 1 second … repeating for the next iteration.

For pull-ups, 2010 means 2 seconds lower, no break down, lifting in seconds, no break up.

With these workouts, you can be sure that you …

… Stay at home, stay fit and stay healthy!

If you'd like more sample home workouts, I'll post some on my Instagram page and in the story highlights. You can check them at @tommaccormick. If you want something more individual or more individual in terms of workouts and programs, you can find me at Toms Online Personal Training.

Much depends on your personal circumstances and requires some in-depth reviews of everything from your training options to your physiology.

Individualizing Training: Structural Balance, Intensity and Autoregulation

Writing programs is easy. You only need to do between 1 and 20 sets of 1 to 100 repetitions per muscle group between 5 and 120% of your 1 rpm and rest between sets 1 to 300 minutes. It is science. This is obviously an exaggeration of what is written in most textbooks, but most textbooks contain general guidelines, but do not explain how you can customize these numbers for your customers.

Textbooks are intended for this. To give you a general idea of ​​how to write training based on what is effective for the majority of the population. So if you follow the guidelines listed, you are likely to get some decent results for your customer, but what's next? Are you just adding weight to the bar? Do you play more sets More repetitions? What happens if the performance doesn't get better or even worse? Just go back and repeat the previous program?

The reality is that most people respond similarly to different types of stimuli. If you lift heavily, they become strong. If you make a lot of volume, they will get big provided you eat enough (read the ultimate guide to building muscle and hypertrophy).

What differs is their starting point, how much volume / intensity they need to see adjustment, and their ability to recover from training. Implementing the concept of structural balance (INOL) and using a general training framework that takes fatigue into account can help you design an initial program and provide the data for successful writing of future programs.

What is structural balance?

Let us first define terms. Structural balance simply means that your entire body muscles are balanced. So the muscles on the front of your body don't overwhelm the muscles on the back of your body, and you don't walk around like a gorilla with a massive upper body and a lower-sized lower body.

There are two things you should do to determine if a client is structurally balanced. The first is a simple assessment of posture. Depending on how well you are familiar with the customer, you can determine how deep you can go. For example, an athlete you have worked with in the past and who is very confident may have no problem taking his shirt off so you can see his shoulder blade move.

An overweight 40-year-old woman who is already very afraid of training will likely feel a lot uncomfortable if you ask her to take off her shirt. Regardless of whether your customer puts their shirt on or off, you can generally see a large imbalance such as overly kyphotic T-spikes or twisted shoulders.

The second option is to perform different exercises and compare their or calculated maxima. It should be noted that you would only do this with a customer who has a certain level of training history, or with a customer who has gone through a block with a focus on movement like Block 0 with you. So if the customer is able to run maximum values, or rep maxes, you can see where their imbalances are.

The intensity number of lifts (INOL)

The next definition we have to look at is INOL. INOL is an abbreviation for the intensity of the lifts. The intensity is considered from the point of view of% 1RM and the number of lifting operations carried out at these percentages. The calculation actually used is (repetitions / (100 intensity)). This gives you a score for a particular elevator.

In his work "How to design strength training programs with Prilipens table", Hristo Hristov has recommendations on what score does not cause enough stress for adaptation, what causes enough stress for adaptation and what causes too much fatigue for effective adaptation. Even if you don't use their specific numbers, using INOL is an effective tool to measure how much volume and intensity your customer is most efficiently adapting to.

Autoregulation: adapt your training to your needs

The final definition is autoregulation. With autoregulation, you can adapt your program to things like your recovery and CNS readiness. There are several ways to use autoregulation, which we'll discuss later in this article.

The terms are defined. So what do we do with them? Let's first look at our structural balance. When considering the structural balance, I recommend using exercises that are relevant to your client's goals. For example, if it's a weight lifter, or if you have an athlete who regularly uses the Olympic lifts, you can test for snapping, cleaning, and jerking.

If you don't plan to use the Olympic lifts, there's no reason to include them in the structural balance test. In this case, I recommend testing the conventional deadlift, rear squat, front squat, bench press, overhead press, and barbell row.

Since maximizing or performing AMRAPs on multiple exercises is very stressful, I would split the exercises into 2-3 days with 1-4 days in between. After getting all of your maxima or calculated maxes from your AMRAPs, you can see how the correlation between elevators and your customer's possible imbalances is.

To determine how each elevator should be correlated, you can see the work of people like Charles Poliquin, Christian Thibedeau, and Travis Mash. They have all written about the importance of structural balance and the importance of structural balance.

Exercise selection and baselines

A possible example of a structural balance would be to use the squat as a reference lift. If your customer squats 100 pounds back, they should be able to squat 85 pounds, conventional deadlifts 110 pounds, bench press 75 pounds, barbell row 52.5 pounds, and overhead presses 45 pounds (see Know Your Ratios , Destroy weaknesses).

Now when you look at your structural balance assessment, you also need to consider the client's anthropometry. If you have a client who has extremely long legs and short arms, he will most likely not be able to lift 110% of his squat.

If you have a massive chest and super short arms, you may be able to do more than 75% of your bench press because you only need a shorter range of motion to move the bar. Therefore, use the numbers of your structural balance sheet assessment as a basis, but adjust them based on the anthropometry of your customer as required.

You can use your structural balance test to determine which exercises you want to highlight in your training block. The exercise selection can be determined in different ways. An easy way is to train each exercise category all three days of the week with your earliest primary weakness in training and your strengths later in training to ensure you get the highest quality reps for your primary weakness.

If we split our movement categories into deadlift / Olympic variation, squat / lunge variation, upper body push and upper body pull, we can include an exercise from each of these categories in the training. Since not all exercises are equal in terms of the stress they cause, it is a good idea to use descending stress exercises throughout the workout.

Instead of using the most stressful exercises in each movement category and including conventional deadlifts, squats, bench presses, and barbell rows, you can use descending stress exercises like traditional deadlifts, front squats, overhead presses, and pull-ups.

Determination of individual intensities with INOL

After you have selected your exercises, we can look at the intensities. Using INOL's concept and Hristov's numbers, we can see that in week 1 you want at least 0.4 points for a workout. Everything below does not generally cause enough stress to bring about positive adjustment.

0.4-1 is considered very feasible and optimal if you don't accumulate fatigue, and 1-2 is considered hard but good for charging phases. I am a big supporter of using the minimum effective dose to gain strength, and I think it is always better to go below and increase exercise stress than to exceed and possibly reset.

With this in mind, I would recommend using a score of 0.8 for your primary exercise first. Regardless of which loading parameter you are using, whether it is straight sets, wave loading, working on something heavy and performing back-down sets, the value in the equation (repetitions / (100-intensity)) should be 0.8.

This number can initially be increased by up to 10 to 20% for your primary exercise. However, you need to decrease some of your other exercise categories by the same percentage. Every week you can decrease the volume and increase the intensity. After each training block, increase the INOL from week 1.

If the previous training block was effective, increase Week 1 INOL to 0.88. If this is effective, increase it to 0.96. Continue increasing the value until you see no positive adjustment. If INOL gets too big in a single workout and you routinely cannot recover enough for another hard workout this week, it is better to reduce the volume that day and add another workout within the week.

At this point, look back at your training logs and see which week 1 INOL your customer has improved the most. Take advantage of this amount of training volume for most of the year, while occasionally going over to accomplish too much and recover, and you will set your customers up for the best chance of success as the volume is tailored to them.

It is important to remember that when you exercise, you are not exercising in a vacuum. What happens on day 1 affects day 2. With this in mind, we want to be able to automatically regulate our customers' training based on what we can do on a given day.

There may be days when your customer didn't get enough sleep, ate enough calories, separated from their partner, or the previous training session was too stressful so that they cannot achieve the numbers they suspect to hit that day . This can become very obvious once the customer starts training and you can then make an adjustment. Ideally, however, you want to be able to adjust the workout before you start training.

To decide whether or not to change the plan, you should use a CNS readiness measurement procedure. There are different possibilities. One option would be to test heart rate variability (HRV). There are a variety of tools that you can purchase to measure HRV, but they cost between a few hundred and a few thousand dollars.

Another possibility is to measure the bar speed at a reference percentage for a reference lift. The equipment would also cost you a few hundred or a few thousand dollars. These are great tools that you can use. So if you have the resources, I would recommend purchasing them as they provide you with a lot of training data.

However, if you don't have the money for HRV or accelerometer equipment, you can use cheaper methods like a handheld test bench. In Thomas Kurtz's book Science of Sports Training, he discussed measuring grip strength to test recovery, since grip strength correlates with CNS readiness.

He states that an athlete whose grip strength decreases by more than 2 kg is under-recovered. A handheld test bench can be purchased for just $ 20. It is important that you use the same hand test bench for every test. Using others will reduce the reliability and validity of your test.

Another thing to consider is that if you have a lot of exercise that puts strain on your grip, you may get a low score due to peripheral fatigue instead of systemic fatigue. For this reason, it is a good idea to do a secondary test like a countermovement jump height.

If your customer is not sufficiently rested and needs easier training, you can apply the "rule of 60" and reduce the burden on the training volume to 60% of your original plan (see super training). Instead of reducing the volume in the form of sets / repetitions, I would recommend reducing it by the training intensity (% 1RM) as the maximum under-regenerated athlete for that day is likely to be lower and this still offers a lot of exercise with the movement.

Continuous assessment and adjustment

Using INOL with your automatic regulation protocol will also help you plan for the future. At the end of each training block, review the adjustments you had to make and what the INOL your customer ultimately did based on those adjustments. In this way you get a better picture of the training volume to which your customer can actually adapt and you can plan future training blocks more efficiently.

Initial training programs for every customer are always a sound guess. However, if you use these tools in a bottom-up approach, you may be more likely to use a top-down approach for future programming for your customers. Seeing how they adapt to a specific program helps you understand them better and create more personalized overtime.

Everyone adapts to similar stimuli in a similar way, but the ability to customize a program for each customer increases their chances of consistently optimal results. Stand out from other trainers and use your tools to offer your customers the best program.