Exercise Order & Selection

WITHOUT ORDER THERE IS CHAOS

In recent weeks Joe has been going over all the different aspects of actual training. This week we wrapped up training with a focus on how to choose exercises and how to order them properly during a training session.

Below are seven principles Joe uses to decide what exercises he uses and when he uses them:

1. Larger muscle groups before smaller muscle groups
2. Compound/Multi-joint exercises before Isolation/Single-joint exercises
3. Free/body weight exercises before machines
4. Weaknesses before strengths
5. Underdeveloped before developed
6. Corrective before general
7. Plyometric/Power before strength; strength before endurance

Training Philosophy

"HE THAT IS GREATEST AMONG YOU SHALL BE YOUR SERVANT" JESUS

Beyond understanding the different training approaches that relate to specific goals, Joe stresses that you need to have philosophy or set of principles that help guide your approach in the bigger sense of what it means to be a trainer.

The following are Joe's Ten Commandments of being an effective personal trainer:

1. Professional/Role Model (punctual, communicative, healthy, well-kept)
2. Personable (you need to be likable, engaging, good listener, sense of humor)
3. Flexible (adapt to changing schedule and client circumstances)
4. Education/Experience (learn through experimentation, mentors and study)
5. Empowerment (assign homework, encourage clients to do their part)
6. Attentive (your focus should be on your clients safety and effort)
7. Custom (training should be customized to the goals/needs of your clients)
8. Corrective (programs should seek to correct structural imbalances/limitations)
9. Progressive (programs should follow a safe, effective progression)
10. Assessment/Evolution (All of the above should result in evaluation and growth)

Programming

FAIL TO PLAN, THEN PLAN TO FAIL

Programming is where the best of the best set themselves apart. Joe says you would be surprised how many trainers have a one size fits all approach to training clients. Different goals require different types of training. If  you want to have long term success, educate yourself on different training approaches based on goals and customize accordingly.

Here are Joe's 4 most commonly requested goals from clients and the basic approaches to take for each one:

Weight Loss

• Total body (compound lifts: squat/deadlift/bench press, isometric)
• Circuit training
• Light to moderate weight
• Moderate to high repetitions
• 30s or less rest

Fitness

• Total body (compound lifts: squat/deadlift/bench press, isometric, plyometric)
• Various training protocols
• Light to heavy weight
• Low to high repetitions
• Less than 30s to 5 min rest

Strength

• Total Body (compound lifts: squat/deadlift/bench press)
• Heavy weight
• Low repetitions
• 3-5 min rest

Body Building/Physique (compound lifts: squat/deadlift/bench press, isolation)

• Body part
• Light to moderate weight
• Moderate to high repetitions
• 45-90s rest