By Josh Henkin
Being a fitness professional for the past 20 years, I have learned some valuable lessons. For quite some time I thought the only thing that really mattered was the results you got for the client. However, as more time has gone by I have learned that really the results are based upon the decisions we help guide the clients in making and put them in the right position for success.
Results are great, but I have found giving a fantastic experience to the client may be even more important. This is especially true considering some results take more time than others.
Giving a great experience is key, but how do we accomplish such a goal? Really a lot of it comes down to programming and progressions. We often are trying to find the “magical” exercise for our clients rather than the “right” exercises. In order to identify what that is to each client we have to simply apply the science of training that often helps guides us to an easy means to creating such programs.
It all goes back to one idea that is the concept of “progressive overload”. Many fitness professionals make the mistake of assuming that progressive overload is just adding more weight. While that is one option it is far from the only one. The idea of progressive overload is giving a new stimulus and a greater stimulus.
If adding weight is one option, what are some others?
-Changing Speed of the Movement
-Changing the Range of Motion
-How Much Work is Done (Volume)
-How Much Rest is Given Between Sets (Density)
-The Body Position Used During the Lift
-The Holding Position of the Lift
-The Plane of Motion
-The Stability of the Implement Itself
That is a lot of different options! Often times such a list can be a bit overwhelming to even fitness professionals. The end result is that we just go back to what we are comfortable and ignore these training variables in hope that they just magically go away. Unfortunately, ignoring them doesn’t make them disappear.
I understand that this can be a lot to digest, but the first key in creating better programs and experiences for clients is just acknowledging and being aware of these training variables. Once we do realize that they play an integral part in our programs we can slowly start to introduce and appreciate the role they play in our clients’ overall success.
Changing Speed
Often we think this means moving faster and faster in an exercise. The truth is that moving slower and slower is a fantastic and possibly even more beneficial means of progressing an exercise.
Think about it, when you get tired would you rather move slower or faster in an exercise? Most of us begin to move faster to get out of the fatiguing position. Is there any science though?
A 2012 study in the Journal of Applied Physiology, Nutrition, and Metabolism, found, “differences in EPOC and total energy expenditure with submaximal lifting were based not on the amount of work performed or with a particular eccentric-concentric cadence, but on the time to completion of the weight lifting exercise – time-under-tension; longer submaximal lifting times had greater energy expenditure.”
This means that the longer an individual repetition lasts, the more metabolic it can become. Does this mean however you never use faster tempos? Absolutely not, but they must be very purposefully done and cycled. Slower tempos help us not just build good joint integrity and stability, but really focus on the utilization of the correct muscles and postures.
Understanding that slower tempos can be more fatiguing though also means that when we have a newbie, their tempos are going to be more moderate than a more advanced client. Since slower tempos accumulate more fatigue we have to either allow for these more moderate tempos or a reduction in the repetitions for more beginning clients.
Range of Motion
Many fitness professionals often already use progressive range of motion, but few actually program it specifically. In an exercise such as a deadlift we can start someone working from just above the knees for two weeks, then from right below the knees for two weeks, and then the floor for two weeks. During this time we never changed the weight, but changed the amount of distance we move increasing the intensity. This is a very simple way of using the concept of progressive range of motion.
Full range of motion lifts are obviously more desirable, but we often have to progress people to these types of movements. However, having this ability to work within the clients given range of motion still allows them to experience success. This is especially important in a group environment where a new client doesn’t want to be alienated from the work the rest of the group is performing.
Volume and Intensity
The total amount of work done is known as volume. We tend to pay little attention other than old classic models of sets and repetition models when designing programs. Three sets of ten repetitions is a great example! Does this method work? Absolutely, but we have to appreciate the differences in intensity depending on the client.
For a beginner and more advanced individual, a scheme like three sets of ten will have a different impact. A more advanced client will be able to work at higher intensities and will impact their following workout. Meanwhile, a beginning client typically will not be working at the same intensity even though the repetitions and sets are the same. This is due to their time still learning both technique and how to make their nervous system more efficient.
This also means that advanced strategies need to be applied to the right clients. For example, a scheme of five sets of five repetitions. A great means in building more maximal strength, but will have very different outcomes for beginners versus advanced individuals. Again, this is due to the ability to work at the appropriate intensities.
Moral of the story? Realize that different repetition and set schemes have a different impact depending upon the training level of the client and will influence the successive workouts as well.
Rest In Between Sets
The Crossfit influence has really changed how many fitness professionals use the concept of rest intervals. It is not hard to imagine that the shorter the rest interval, the more challenging the workout. However, there are some serious issues in the way that this concept is being applied.
I often ask fitness professionals if they would add 50 pounds to their clients each progressive set. Most of course tell me a resounding, “NO!” However, this is how people approach their programming of time in between sets all the time. Instead of progressively planning a decrease in rest, we just try to rush a client into set to set. That is just not good coaching.
A reduction of about five seconds in rest time in between sets is a very reasonable amount week to week. However, like load, people are not always going to be able to linear progress in this manner. For example, when you reach a 1:1 work to rest ratio you can find going into negative rest to be a great jump for your client.
In order to combat this issue, you may want to change some of the other variables we are discussing and allow the client to become more acclimated to this form of training and avoid overtraining.
We also have to consider the fact we are not trying to make strength training into aerobic training. Some rest is necessary especially if we are trying to develop very specific fitness qualities beyond just conditioning or endurance.
Lastly, beginners I have found often actually need less rest than advanced trainees. This once again goes back to the fact that beginners in general can’t work at the same intensities. Even though they are less fit, the lower intensities also means they can recover faster. However, still be aware of giving some rest as technical proficiency is trying to be gained and learning as well as recovery can be inhibited if this is not taken into consideration.
I understand this is A LOT to digest. I also know that many of you are familiar with some if not all these concepts. My question to you are you optimizing them to their fullest potential in your training programs? Are you able to provide that amazing experience where your clients are excited for their next training session?!
In our next installment I will cover some of the concepts that are really going to change the way you see fitness programs and expand the impact you can make to your clients!
