Welcome to the Club. Read the following information below to help your experience.
Communication / Messaging
We will use our in-app messaging system to maintain contact throughout our coaching experience. We will also check in digitally at least once a week to provide support, answer questions, and make adjustments to your program as needed. Additionally, we will utilize ZOOM for video calls as needed.
Before beginning any workout session, it is highly recommended that you warm up your body to get your blood flowing. Below are some routines that can help you accomplish this. Feel free to customize these routines to suit your body and your needs.
- Start with a 5-10 minute steady-state cardio session. For example, if you're doing a lower body workout, you can walk on the treadmill. If you're doing an upper body day, try using the rower.
- Next, spend 5 minutes foam rolling your upper and lower body. Rolling out major muscle groups like the back and legs will help increase mobility, blood flow, and mind-muscle connection prior to your lifts.
- Spend 5 minutes on a mobility routine to help you perform full range of motion during exercise without discomfort or tightness.
- Finish with a 5 minute dynamic stretching routine to increase blood flow and mind-muscle connection prior to your lifts. Note that this is not static stretching.
Following Your Training Parameters
To get the most out of your training program, it's important to adhere to your prescribed numerical parameters as closely as possible. This means paying attention to your sets, reps, and rest times in between sets. Note that some exercises and days may require different parameters, so be sure to keep an eye out.
Following your parameters will maximize your efforts and time working with me. However, if you find that you've underestimated or overestimated your capabilities for a given set, you can make adjustments to hit your parameters for the next set or session.
If you need to make any modifications or do alternative exercises for whatever reason, use your best judgment if it was unplanned, or message me ahead of time if you need to make changes.
Your training intensity will vary throughout your program based on its focus during that day, week, or month. Training intensity refers to the level of effort or stress placed on the body during a workout. There are several variables that can affect training intensity, and we will utilize these options throughout your coaching duration:
- Resistance/Weight: The amount of weight or resistance used during exercise. Remember that what is heavy for you may be light for someone else, so do not compromise based on ego lifting. Stay within your capabilities.
- Repetitions: The number of repetitions performed during each set. Rep ranges can emphasize endurance (15+), hypertrophy (8-10), or strength gains (less than 6), and we will use them in combination throughout your program.
- Sets: The number of sets performed for each exercise. Generally, more sets result in increased volume, which increases intensity.
- Rest periods: The length of rest periods between sets or exercises. Shorter rest periods can increase intensity, while longer rest periods can allow for greater recovery and potentially more volume overall or stronger lifts for strength sets.
- Exercise selection: The specific exercises chosen can also impact training intensity. Compound exercises that involve multiple muscle groups tend to be more intense than isolation exercises.
- Tempo: The speed at which exercises are performed can also affect training intensity. Slower tempos (negatives) generally increase the time under tension and can result in a higher level of intensity.
Rate of Perceived Exertion (RPE)
RPE, or Rate of Perceived Exertion, is a subjective measure of how hard you feel your body is working during exercise. It is often used to monitor and adjust workout intensity, and will be used throughout your program.
RPE is typically measured on a scale of 1 to 10, with 1 being very light exertion and 10 being maximum exertion.
Example: An RPE of 10 can refer to an inability to do any more reps in a given set, while an RPE of 7 can refer to having 2-3 reps left in the tank for a given set. In most cases, we will not be aiming for an RPE of 10, as it is not necessary to reach the point of maximum failure in our case. This can increase the risk of injury, which we want to avoid at all costs. Instead, the goal is to find a level of exertion that is challenging but sustainable for the duration of the workout/program.
To judge RPE during exercise, it is important to be mindful of your body's physical sensations, such as heart rate, breathing rate, muscle fatigue, and overall energy level. You should also take into consideration any external factors that may be affecting your performance, such as temperature, hydration, and nutrition.
During a workout, periodically assess your perceived exertion on a scale of 1 to 10, and refer to my guidelines for your target RPE for that workout. This can be done during rest periods or by simply taking a mental check-in during the exercise. You may also use physical cues to help assess RPE, such as the amount of weight you're lifting or the speed at which you're moving.
It is important to note that RPE is a subjective measure and can vary from person to person. Therefore, it should be used as a tool to guide your own workouts, rather than comparing your RPE to others.
Overall, RPE is a useful way to monitor and adjust workout intensity to ensure that you are challenging yourself appropriately while also avoiding overexertion and injury.
Tracking Progress and Weekly Updates
Tracking data and weekly updates will help us see how we are progressing towards our goals and make adjustments as needed. It is essential to regularly measure weight, body measurements, track lifts, and update physique photos throughout the coaching duration. With all these features available in the training app, tracking will be seamless.
To ensure accuracy, update weekly physique photos in the same location with the same lighting to assess progress accurately throughout the program.
For precise measurements, consistently weigh yourself in the morning, after waking up and after using the restroom.
Track all lifted weights and reps per set as accurately as possible.
For variable updates, such as eating out or missing training/cardio days, inform me as much as possible throughout our coaching experience.