Once a week programming for "get in shape" clients

[AdamW]

Hey Andy, I saw your comment in the cardio thread about giving women the strength work + bootcamp treatment and was hoping to get your advice on this situation.

I usually train with a friend in his garage. Lately, another one of his buddies has been coming by once a week with his girlfriend to get a workout in (both of them, not just the dude). Just working in with what we're doing doesn't really work though, since we have a pretty specific schedule for the week and they're missing out on a lot if they just show up for deadlift day for example.

They're mostly interested in "getting in shape", so getting a little stronger, getting a bit of a conditioning effect, whatever, not becoming competitive lifters or anything. Just getting in and doing something productive for an hour or so. Not ideal circumstances of course, but might as well make the best use of it by doing something a little better than what they'd be doing at the gym on their own.


In one sentence: What would a workout look like at your gym for guys and girls who want some general strength and conditioning work but are only coming in once/week?


Obviously the situation is not ideal for the best results, but I'm just wondering how you would make the most of it. This is one of those cases where I know that just doing the strength work is going to give them the most benefit, but they need to "feel like they had a good workout" which means sweating and huffing and puffing. Like you said, a balance between what they think they want and what you know they need.

Thanks as always for taking the time to field questions on this forum!

[Andy Baker (KSC)]

Workout #1

Squat 5 x 5 (ramping sets, i.e. 5 x 135, 5 x 165, 5 x 185, 5 x 205, 5 x 225)

Bench Press 5 x 5 (same thing)

Circuit - 3-5 Rounds

DB Shoulder Press/Push Press x 10-15
Inverted Ring Row x 10-15
KB Swings x 20-30


Workout #2

Press 5 x 5

Deadlifts 5 x 5

Circuit:

Weighted Step Ups x 10 per leg
One Arm DB Rows x 10 per arm
Push Ups x 10-20


There is an unbelieveable amount of flexibility and creativity that can be used with the circuits. You could do strongman type stuff: farmers walks, tires, sleds, etc, or whatever cardio stuff you want: jump ropes, C2 Rowers, Crossfit Wod's, etc, etc. Do whatever your equipment and space will allow.

The basic premise is to do 1 or 2 movements for strength and then a short circuit to "get a burn" and "get the heart rate up." From everybody that I have talked to in the industry that is trying to strike a balance between effective barbell training and pleasing the customer by "getting them a good workout" this is what is done or something close to it. Clients like progression and they like getting stronger, but they also like variety. Do the shit you know that works first, and then give them a little bit of what they want.

That being said.....not every client needs this type of thing. I have plenty of clients who have completely bought in to the effectiveness of barbell training as a training modality that doesn't need much fluff added to it. In order to sustain my business however, I have to do a little of both....at least for now.

That being said....this discussion interests me quite a bit and if any one else WHO ACTUALLY TRAINS PEOPLE FOR A LIVING has anything to add, their input is welcome here.

[Michael Wolf]

I don't have anything novel to add, just one more coin in the pot from someone who trains a lot of general population people that this is basically what I do, too.

What I have found is that in some cases, even people who haven't fully bought into the effectiveness of barbell training as a stand-alone, are still happy doing 3 barbell movements (not just 2) and a much shorter, quicker 'get a burn' conditioning thing. This is challenging to fit into an hour session (for logistical reasons, I'm usually stuck with the 1 hour model, even though it's not ideal), but if they come early and warm up on their own, it can be done. A typical session like this might be:

Squats - warmups then 3 sets of 5
Press - warmups then 3 sets of 5
Deadlifts warmups then 1 set of 5 or Chinups 3 x fatigue
Versa Climber: 75ft climb as fast as they can/45 seconds rest x 5-10 rounds OR a circuit of MB Slams, KB Swings, and Pushups. Loaded carries of different varieties with short rest work well too.

[AdamW]

Awesome, this is exactly the sort of info I was hoping for, thanks Andy!

Would I be right in thinking that for the circuit you typically choose exercises that you almost can't do wrong technique wise? Stuff that required very minimal coaching and can be done at a fast pace with minimal risk of technique issues?

It also looks like there's some thought being put into the exercise selection as far as keeping things in balance. Not like a stupid Crossfit metcon that is just supersetting thrusters and pushups with no upper back work.

This is more or less exactly the sort of thing I would have thought to do as well so it's reassuring to see you using a similar approach. I'm glad I sparked a conversation you're actually interested in talking more about! Haha...

[Jordan Feigenbaum]

Same as above. I train multiple clients like this and simply alternate there programming in similar fashions.

Workout 1:
Press- warm ups then some iteration of 3x5, 5x5, etc depending on their level of progression, commitment, current strength levels, etc.
Vertical Pull- chin ups (if possible), assisted chins/pull-ups, etc x a set amount of reps and sets dependent on the aforementioned qualities
Squat- warm ups then some iteration of 3x5, 5-5-5+, etc

Conditioning:
Usually a combination of 1-3 of the following: prowler pushes, kb swings, burpees, turkish get-ups, push-ups, sand bag cleans, bent over DB rows, or other non-barbell work

Day 2:
Bench Press x 3 x 5, 5x5, etc
Row x set amount of reps and sets
Deadlift x 1 x 5, maybe a back off set of 8+ if warranted

Conditioning:
same protocol as day 1, just with different movements/time domain

[Andy Baker (KSC)]

Awesome, this is exactly the sort of info I was hoping for, thanks Andy!

Would I be right in thinking that for the circuit you typically choose exercises that you almost can't do wrong technique wise? Stuff that required very minimal coaching and can be done at a fast pace with minimal risk of technique issues?

It also looks like there's some thought being put into the exercise selection as far as keeping things in balance. Not like a stupid Crossfit metcon that is just supersetting thrusters and pushups with no upper back work.

This is more or less exactly the sort of thing I would have thought to do as well so it's reassuring to see you using a similar approach. I'm glad I sparked a conversation you're actually interested in talking more about! Haha...

Yes, with circuits you want things that are simple movements and can be done underfatigue without risk of injury. I set the circuits up in my gym so that they "flow" well and I ensure that the client generally leaves with all the major muscle groups getting hit. The more often you train, the more of a "random"/Crossfit approach you can take because over the course of the week you are bound to hit everything somewhere. If training 1-2 times per week you need to take care to make sure everything gets a good amount of work at each session

[AdamW]

Thanks Andy.

Another couple if you don't mind:

1. Ramped sets done purely in the interest of saving time?

2. Are there typically additional warmup sets done before the ramped sets or do you try to space the weight out so that the first 2 or 3 sets are still warm up weights?

3. How long does it typically take to take someone through a session like this?

Not intended to be one of those "ooo look this guy doesn't have his clients do SS by the book, lets get him to disagree with Rip about something" quesions, this whole thread is meant to really be more of a "making your personal training business attractive/successful" discussion. I know you have all the faith in the world in what Rip preaches so I just wanted to get that out of the way up front.

[Andy Baker (KSC)]

1. For the most part, yes.
2. Not really. Usually first 2-3 sets are easy "warm ups." 5x135, 5x185, 5x225, 5x250, 5x275 might be an example day
3. 45-60 depending on how strong they are (i.e. how much rest time they require between heavy sets) and how much conditioning they want. typically women move thru the strength stuff pretty quick and then are excited to do the cardio stuff and will enjoy longer circuits. Men move slower through the strength stuff and are usually fine with a really short cardio burst at the end. I am more likely to do a single modality conditioning exercise with men, and bodybuilding type circuits with the women.

Example:

Man: Press 5x5, Deadlift 1x5, then 3 x 500 m intervals on concept 2 rower

Female: Press 5x5, Deadlift 1x5, then Step Ups/Push Ups/Inverted Rows/sit ups in a circuit


No problem dude. I think most people on this board understand what I am trying to do here. I am IN NO WAY trying to say that my system is somehow superior to the SS model or the SS model is somehow incomplete. It isnt. The fact is that I do start the majority of my clients out on the SS program without any modifications, cardio, circuits, etc. Most of the example workouts I have provided are from clients who have been with me a while. I don't do this stuff with serious athletes either. They are training for something and anything that does not directly impact their performance or is superfluous is thrown out. However, the people that regularly pay my bills month to month are not serious athletes. They are regular people who just want to be somewhat strong, healthy, and fit and they enjoy a little variety thrown their way. I view what I do with them as completely appropriate.