Three Great Core exercises


Today’s post is going to be real short I am including three core exercises that I have been implementing into my clients workouts. The core main purpose is to provide stability/support to allow your limbs to move and produce force. When there is weakness in the core(Obliques, Rectus Abdominis, Transverse abdominis, Thoracic Diaphragm, and pelvis floor) there can be a lack of performance and/or Injury over time.  Try these three exercises in your next workout.

Pallof Walkout 
Cues
Arms Straight
Back in neutral position
athletic stance
Keep Hands in the middle of the body.

Plank Drops 
Hips are Tuck and Low back is Flattened
Keep hips level with shoulders
Drop quick then explode back up

 

Adductor Plank 
Place Top leg on bench or box
Big Chest Shoulder blades together
Raise hips and hold for set time

 

Coaching Group Training vs Coaching 1-on-1


Having had a chance to coach both group training and personal training I wanted to give my views on the differences between coaching group training vs coaching 1-on-1.

Group Training

When I get a chance to talk to new coaches I like to explain to them the difference in coaching styles and the way I like to approach training. When coaching a group of athletes you are responsible multiple people at the same time. If you do not take control of the people they will cause chaos and wont have a very effective and safe workout.  When your coaching a group organization is first make sure everyone knows what exercise they are doing, how long they will perform the exercise and what exercise they will be going to next. When everyone is on the same page it make coaching everyone a lot easier.                                                                             Once all the athletes are on the same page then you can be on the move going around correcting people forms on the fly. Constant moving helps you create a constant presence. When you have a constant presence it helps hold people accountable. Also you can help eliminate poor exercise form and help keep people safe.                                                                                     The last thing you need is Energy. Coaching is exhausting, keeping athletes motivated is exhausted. That is why you need to have energy. People feed off of your energy. Try to get 30 women to listen to you at 5:30am. If you don’t have energy your not getting anything done.  Group training is about organization, presence, and energy.

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1-on-1 Coaching

Coaching 1-on -1 is a different. It’s only you and the client. To be honest it is a relationship. All your energy is to put into shaping this person into the person that they want to be. Note shape them into their idea of fitness( which can be shaped and guided by you a little). When working 1-on-1 try to make sure every little detail is in the right place. View you client under a microscope. Try to make all the small changes and make sure their technique on each exercise is spot on perfect.                                                          Develop a great relationship with your athlete and hold them accountable for reaching their goal. If they say their goal is to help them lose 20lbs. Then help them lose 25 lbs. The better your relationship with the client the more trust.                                                                                                              The last difference with 1-on-1 training is your ability to be way more flexible than group training. If someone is running on 2 hrs of sleep because they worked on a business proposal the night before. They still have to go through the group workout but with lighter weight or some modification of the exercises.  1-on-1 training I have completely scraped a workout because my athlete was in pretty bad shape. Instead I have put them through workouts that can help them with recover. Athletes really appreciate when you don’t crush with every training session.
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Coaching Group training and 1-on-1 have there similarities and differences but the same rules apply. 1 Don’t do any harm. 2. Don’t be an A$$hole .