A Sample Day at Kingwood Strength & Conditioning

[Andy Baker (KSC)]

Hey Guys,

Since I get alot of questions about how I train my clients, who I train, etc, then i thought it would be interesting to go through a sample day or 2 at the gym detailing the workouts that I do with my clients.

Those of you who are trainers and coaches will most likely find this the most interesting, those of you who don't, probably won't.

Here is what I did on Monday with all my clients:

1. Cindy - age 38, Tri-athlete

Back Squats 5 x 5
Bench Press 5 x 5

Circuit:
DB Push Press x 15
Sit Ups x 15
One Arm DB Rows x 10 per arm
KB Swings x 30

2. Debbie - age 60, Grandma

Back Squats 5 x 5
Press 5 x 5

Circuit:
Lat Pulldowns x 10-12
Tricep Pressdowns x 10-15
KB Swings x 20

3. Barbara - age 75, Grandma

Box Squats 5 x 5
Press 5 x 5

Kettlebell Deadlifts x 10
V-Grip Pulldowns x 10

Farmers Walks - 10 trips across gym w/ light kettlebells

4. Tina - age 55

Back Squat 5 x 5
Bench Press 5 x 5

Circuit:
Inverted Rows x 15
Kettlebells Swings x 20
Tricep Pressdowns x 10-15
Lying Leg Raises x 15

5. Kathy & Jeff (husband/wife) - age 48/53

Back Squat 5 x 5
Bench Press 5 x 5

Supersets:
Lat Pulldowns x 10-12
KB Swings (kathy) x 30, Back Ext (jeff) x 15

C2 Rower: 3 x 500m intervals

6. Philippe - age 55, business man

Back Squat 5 x 5
Bench Press 5 x 5
One Arm DB Rows 5 x 10
Sit Ups 5 x 10

Finisher: Box Jumps - 50 reps for time (18 inch box)

7. Mindy - age 53, homemaker

Back Squat 5 x 5
Bench Press 5 x 5

Circuit:
Seated Cable Rows x 12-15
KB Swings x 30
Sit Ups x 15

8. Nancy - Age 70, grandma (has had like 42,653 back operations, so shut the fuck up about the bodyweight squats!! - she won't put a bar on her back)

Bodyweight Squats x 15
Press x 10-15

V-Grip Pulldowns x 10-12
KB Deadlifts x 15

9. Brandon - age 20, MMA fighter. See his log for training info

10. Jordan - age 19. College baseball player, pitcher

Squats 3 x 5 across
Press 3 x 5 across
Deadlifts 1 x 5

11. Kaitlan - age 19. College tennis player

Squats 3 x 5 across
Bench Press 3 x 5 across
Deadlifts 1 x 5
V-Grip Pulldowns 3 x 10

12. Jake - age 16. High school swimmer

Squats 3 x 5 across
Bench Press 3 x 5 across
Deadlifts 1 x 5
Inverted Rows on Blast Straps 5 x 10-15

13. Hardie & Jane (age 71 & 70) - retirees

Back squat 5 x 5 very light
Press 5 x 5
V-Grip Pulldowns 3 x 10-12
Farmers Walks - 10 trips across gym

[niclane]

I'm not sure why it surprises me that so many of your clients are over 50, but it does. Pretty cool (and I'm not even a trainer or coach).

[Andy Baker (KSC)]

I'm not sure why it surprises me that so many of your clients are over 50, but it does. Pretty cool (and I'm not even a trainer or coach).

1. They have money
2. They have time
3. They understand the value of what you provide. Quality of life/long term health/physical independence are powerful motivators to those who see it slipping away
4. They don't like big box gyms or meat markets. They like the privacy of a small studio
5. They like the individual instruction and supervision of PT. They have some well founded fears of the possibility of injury as it relates to exercise.

People in their 20's, 30's, and 40's are generally not as well established in their careers, and they may not have the time or money to do something like personal training. Their schedules are less predictable and regimented because they are busy with kids when not at work. Younger people have not yet started to really see their health and physical abilities deteriorate and so they don't have the impetus to pay big bucks to a trainer to try and prevent this. They generally want to lose weight and get in shape, or do well in a sport, but they aren't gonna pay $500-600/month for it.

[Michael Wolf]

You knew I'd find this interesting, didn't you?

13 in one day - no wonder you're so damn busy! Good problem to have though.

Are these all ~1 hour sessions?

[Andy Baker (KSC)]

You knew I'd find this interesting, didn't you?

13 in one day - no wonder you're so damn busy! Good problem to have though.

Are these all ~1 hour sessions?

Oh hell no. I have alot of these people partnered up into groups of 2 or 3 that I train at the same time, or I have their appointments staggered every half hour so I can get one person going, and then kinda shift focus to the next person as they get started 30 mins later. For alot of these appointments it allows me to monitor their barbell work very closely and then once they get going on the circuit I can turn them loose and kinda let them fly solo. Either way, it is still an exhausting day and I'm BEAT at the end of it. Thats why my own training SUCKS right now!!!!

[Marlin]

Aside from the big lifts (Squat, Press) your meat and potatoes also seem to be KB Swings and DB Rows. The trainers in my gym do these themselves, but don't push their clients in this direction. Leaves me scratching my head. I'm in the less is more camp.

[AdamW]

This is really insightful thanks for posting this KSC!

[Andy Baker (KSC)]

Aside from the big lifts (Squat, Press) your meat and potatoes also seem to be KB Swings and DB Rows. The trainers in my gym do these themselves, but don't push their clients in this direction. Leaves me scratching my head. I'm in the less is more camp.

KB Swings and DB Rows are easy to implement after the main work is done and pretty much hit the whole back side of the body. Both exercises are hard, will get your heart pounding, and will let you work up a good sweat with out truly beating the client up. After the primary exercises for the day, I like my clients to do things that are kinda easy to recover from but let them work hard. KB swings and DB rows are just what I happened to be doing on Monday. I kinda get into a "flow" during my days.....and will do alot of the same stuff over and over again with each client.

[Tom Campitelli]

Is that 13 hours of training? If so, how long was your day in total? That was cool to read. Thanks for sharing.

[Root]

I noticed that you only programmed farmer's walks for your oldest clients. Is there a reason for this? What are your thoughts about programming farmer's walks for younger and stronger people?