Three things in business you need as a PT/Coach that are undervalued and overlooked way too much.
1️⃣ – An application form to train with you.
^^ This helps with information gathering and will also allow you to know if people are willing to put in the effort for you to work with them.
Think of it this way, if they can’t get past filling in the form then they’re not ready for you yet.
2️⃣ – Minimum commitment agreement.
^^ Further refining the type of client you work with can have you find the people that are truly ready to change.
Example: 6months, 3 sessions per week, only 10 client spaces, etc
As nice as it will be to train once a week for a month and have all their problems solved that’s not how good coaching works.
Setting up minimum’s is very useful, in the example about having 3 sessions per week would also be a good place to start, that way if someone says “Can I do just one per week” you can honestly say “I’m afraid the minimum is 3 per week as this provides more favourable results.”.
It’s a test of commitment and dedication to the cause.
3️⃣ – No free trials.
^^ Controversial, however it will serve to further your business.
This doesn’t mean you can’t offer a discounted first session because this still gets people into the frame of mind that if they want your time/expertise they need to be ready to invest.
Free stuff is nice, however too much of it can, in regards to trial sessions etc, can devalue how people see your services.
Food for thought.
The longer you spend in fitness the more it seems as if you’re banging your head against a brick wall.
Some will listen, some won’t and when some do they end up tweaking and changing things to fit wha they want to be, rather than how it ought to be.
Given the almost endless amount of information we have access to, finding patters of what work is easy.
The hard part is having people stick to them.
You see most things will work provided you give them a fair crack at the whip.
Does it mean it’s the ‘perfect’ method for you?
Absolutely not, you might be better off doing something else, however unless you give a good amount of time to anything then nothing will ever work.
How long do we need to stay with something?
That’s the million dollar question and I don’t have a good answer for it.
As with a lot of things it will come down to the ever classic fallback of – it depends.
One thing may work for you for 3 weeks only, something else might work for 3 years, it’s truly a pain in the ass to know, however you simply need to take that chance and give something a go.
If you find it isn’t doing anything, then go back to what you were doing.
The tricky part is actually having the courage to try something new and the faith to stick at it for a while.
You’ve probably heard of the old sayings surrounding change taking time, that results (whatever they are to you) will be less a straight line and more like and spirograph.
I truly wish I could tell you exactly what YOU needed to hear.
I can’t and anyone who claims to is either a tad naive or is trying to sell you something.
Giving general advice however, well, stick with something for at least 6months, if nothing happened then chances are it’s not the right thing for you to be doing.
Say you are getting results and they seem consistent, great, keep going.
One of the main reasons for failure in regards to a training sense is not sticking to the program.
Here is my view these days:
The cause of a persons deviation can vary, however many will say that training a certain way didn’t work for them and yet they didn’t stick to what was written for them.
In the modern world where everything needs to be constantly tweaked because of the CF influence it’s not wonder people stall out.
You’d be amazed just how far you can get doing a very simple protocol, there is little need for all the fancy fluff other than to appease peoples need to be entertained.
This is why not everyone enjoys my own coaching style.
You get what you need, not what you want.
Take these movements for example, they provide much for people and you’d not need any more for quite some time.
- Front Squat
- Pull Up
Or just do this:
- Loaded Carries & Loading Medleys
Super simple, super effect, super non-sexy and dull which is why it’ll never sell.
A minimalistic approach has many benefits, the main issue that I can happily admit is that it’s very dull for most people.
This actually can be quite telling of what it is they’re after though in the grand scheme of things.
While many claim it’s results, that is only true to a point, and this must come from doing things they enjoy of find that hold their attention.
There’s only so many ways we can talk about the above, you know, movement patterns and following the basic ones.
This is where you’ll find the dice or coin protocols mentioned in the past are fun for people, yet even with the you’ll soon find the bias of the person comes out with what they want to be doing, and if questioned as to why it will come down to they’d either see someone do it online or it’s because they feel they need to.
Dear readers, what you do want in your training and why?
Please do leave your thoughts below.
What is the shortest amount of rest you can take while still being able to maintain high effort outputs?
Knowing this will allow you to perform HIIT.
It will also allow you to build up an acceptable level of metabolic fatigue for some added benefits to power endurance, however be aware that this won’t necessarily take your ability to produce power up, to do that you need to be fully revered and some.
Having so many training options is both a blessing and a cruse.
Due to the popular majority being focused around ‘feeling worked out’ or ‘tired’ it leaves too many people lacking any form of meaningful progress once they get past the point of beginner.
Training is meant to make you stronger, not leave you smaller and more frail each time you push your limits, which is what happens to a lot of people.
There is one easy way around a session that tips you over the point of good stress (eustress) and into the realms of bad stress (distress).
Timing your rest periods.
I know, something so simple it’s as if experts in the field of progress/performance have written about them for years. Oh, wait…
As a general rule these are what typical adaptation common rest periods are linked to:
<60 seconds = aerobic & muscular endurance
120-180 seconds = anaerobic endurance/tolerance & muscular hypertrophy/strength
180 seconds > = ATP-PC power/performance & muscular strength (absolute)
Now this is a very brief and wanting guide, to truly appreciate rest periods you’ll want to put income effort and start your reading journey with the glorious book: SuperTraining.
Under recovering with short rest periods because you want to feel tired will indeed yield that result, however that’s all you’ll get from it because you’ll be unable to repeat productive efforts in your sets.
While aiming to create ‘in-road’ and elicit and oxygen debt is indeed something viable, you must first understand the necessity for rest first and how manipulating rest periods works.
Say you wanted to perform an anaerobic bias training set, what some call ‘metabolic training’, here is what it may look like on paper:
A1 – T-Sprint x 30-50m
A2 – Clean x4
A3 – Push Press x4
A4 – Sled Sprint x20m
A5 – Weighted Pull Up x4
There will be a 15-20 second average transition time between movements
Total rest between series is 4-7min
2-3 total series
Most people will think they can use less rest because they’re special or unique, they are wrong.
In the above example you’d want to rest the length of time that allows you to repeat a series with the same level of effort/output/performance, meaning the first rest might indeed be 4min, the second rest block might be 7min though.
The majority of people need more rest, not less.
Well, if they want to actually make decent progress anyway.
The next time you train take a stop watch with you and stick with your rest periods that your coach (or whomever) has suggested.
If it says 90seconds, that’s what you rest, so you start you next set bang on the 90 second mark, if you feel yourself slowing or in fact lose a rep on a set you’re done, unless otherwise advised by your coach to say drop 10% load of however they’ve set up your program.
Rest as little and as long as you need.
Harvey Dent, he was on to something.
“You thought we could be decent men, in an indecent time! But you were wrong. The world is cruel, and the only morality in a cruel world is chance. Unbiased, unprejudiced… fair. His son’s got the same chance she had. Fifty-fifty.” *Holding two-headed coin*
In the past you’ve probably seen a post of five about how to use a dice to decide your training.
Today we’re going to go even further down the rabbit hole of randomness and find out the secrets of the humble coin.
Admittedly you will end up with some very minimalistic training, however it will take any excess thought away from you.
This is ideal for those who claim to get lost with training or are unsure of what to do.
One simply has to have faith in the coin and follow the pattern it leaves.
Here is how you can apply it to your training, be warned though, this is also an exercise in faith, do you have the courage to do what they coin dictates or not?
Okay, to decide if you are training today or not grab a coin and flip it.
Heads = Training Today
Tails = No Training Today
Now for the interesting part, if you’re training today it’s time to find out how.
Heads = Strength
Tails = Conditioning
This is where you can play with all the nuance.
Say you got strength, here are some options once you flip the coin again:
Heads = Push, Hinge, Loaded Carry
Tails = Pull, Squat, Loaded Carry
Now for some reps/sets:
Heads = 5-3-2-5-3-2-5-3-2
Tails = 6-1-1–1-1-20
There you go, training for the day.
If you got tails for conditioning this might be your menu.
Heads = Fartlek at 70%> MHR
Tails = Steady State at <70% MHR
^^ You choose whichever modality you feel like.
One thing you’ll find with the above is that the less chose the better, however there is another reason for it.
You will suddenly find out that you know exactly what you want to be doing, you were just being a bit lazy in making a choice because if you really want a strength day and end up with a conditioning one it soon makes you realise your goals.
Same is true for a day you want to train and end up having the coin tell you not to.
Flip 1 –
Heads = Training Today
Tails = No Training Today
Flip 2 –
Heads = Strength = 10x TGU (5 per arm)
Tails = Conditioning = 100 Single Arm Swings (50 each arm)
Super simple, super effective.
This concept isn’t new, however the unpredictability just makes for some interesting times.
How would you progress?
Who knows, perhaps if you use the TGU above you could keep doing that until you hit a half-bodyweight get up for all the reps with ease, the options are many, power if you only train for fun like you claim then just pick a random target and see what happens.
Personally I prefer the dice, yet can apply the train/don’t train to the dice by say 1-3 = train and 4-5 = don’t train, then go from there.
In a world where there is so much confusion, stress and uncertainty leaving your training in the hands of fate can make for quite the change.
I’ve found that things like the coin/dice and total randomness of training days makes you appreciate the days you do train and you also put in more effort because from experience those who train with intent & heart, even if infrequently, tend to get more progress than some of the workout-warriors who do 2-3 hours in the gym each day.
^^ When applied to the gen-pop.
All in all it’s just bit of fun, which is what you said you wanted, right?
Or perhaps now seeing this you know it’s not fun you want, it’s emoting else entirely.
Give it some thought.