The Daily life of Strength Coach

The daily life of a Personal Trainer


If interested in going into personal training or Strength and Conditioning at College or Sports Performance facility. I will lay out one of my busiest days. So that you can have an idea of what you may be doing on a daily basis. I do love my job and I wouldn’t trade it for the world.

3 am

  • Wake up turn off alarm
  • Eat Breakfast Oatmeal and scrambled egg whites, breakfast of champions( I prefer bacon and pancakes)
  • Grab uniform, lunch, and other important items
  • Leave for work 3:50-3:55 am

4 am

  • Arrive in the dark stumble around until I can reach the lights
  • Stumble through the dark turn lights on tv’s and collect laundry
  • Stand in middle room with superman poise try to build up confidence and get ready for the day( don’t feel any different)
  • Get ready for first personal training client

5 am

  • First training session sets tone for the rest of the morning
  • First session goes smoothly( feel good highly motivated decide to write a training program

6:00 am

  • 6:05 am return to desk start layout of training program.
  • 6:08 am remember Laundry needs to be changed and folded
  • 6:25 am get back to computer decide on color of template
  • 6:30 am get distracted by email
  • 6:50 am Get ready for next client

7:00 am

  • Client show ups 10 mins late.( they apologize for being late.)
  • 7:59 finish training client

8:00 am

  • 8:05 am check laundry again( I swear we are getting low on towels)
  • 8:12 am Get back to desk start work again on training program
  • 8:15 am reach desk stomach start growling decide to eat lunch( yes lunch at 8:00am)
  • 8:40 am finish lunch time to get ready for next client

9:00 am

  • 9:00 am client arrives for training
  • 9:55 am finished training client

10:00 am

  • 10:00 am put away equipment and check on laundry
  • 10:05 am make way back to computer to get working on training program
  • 10:25 am Co-worker ask me to review document.
  • 10:35 am review document, then back to work on training program

11:00 am

  • 11:00 am get tired of sitting down go walk around facility and check laundry
  • 11:10 am back at desk working of training program
  • 11:40 am tired of sitting again walk around facility again.
  • 11:45 am time to set up for my next client

12:00 pm

  • 12:00 pm client arrives decide to experiment with some new exercises
  • 12:55 pm finish training client( client has hard time walking after training session)

1:00 pm

  • 1:00 pm  Staff meeting( confidential information)
  • 1:50 pm meeting over

2:00 pm

  • Get a quick workout 30-40 min workout
  • 2:45 pm get showered and cleaned up

3:00 pm

  • 3:00 pm run out to QT to get a “Healthy Snack”
  • 3:20 pm  Start putting the finishing touches on training program
  • 3: 50 pm perform cleaning duties

4:00 pm

  • 4:25 pm get ready to co-coach the group training session
  • 4:30 pm help co-coach training session

5:00 pm

  • 5:25 pm finished co-coaching session
  • 5:30 pm start cleaning the rest of facility and putting equipment away

6:00 pm

  • 6:15 pm finish with cleaning duties transfer laundry
  • 6:30 pm grab stuff time to head home

That is the life of a personal training/ strength coach. Everyone schedule  does change around constantly and you will have to be very flexible just in case something does come up. If you want to get into this professional feel free to ask me I will be more than happy to help you out.

My Favorite Exercises with Valslides


One of the many tools that I like to use to add variety to my training and my clients training are Valslides. They are a inexpensive tool that can add a different element to many different exercises. Here are some of my favorite uses for the Valslides.

Reverse Lunge 

Push ups with Reach 

Body Saw 

Leg Curls 

Walking alone is not Enough


Walking alone is not Enough
Many Americans believe that 30mins of walking a week is enough exercise to keep them living long healthy lives. These are the same people that will most likely to have problems later on in life.  If you believe that 90 minutes of exercise a week will correct sitting on the couch/chair for 80 hours a week then you will have some serious problems.  The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate-intensity cardiovascular exercise per week. Over the course of seven days those 30-60 minutes of moderate-intensity exercise 5 days a week.  Surely running is more than enough to help me keep healthy. If you think that is true then you’re are greatly mistaken.  What about keeping Strength, power, and bone density up? What do you do then? You have to add in Strength Training.  World Class runners don’t just run every day they perform strength training to help prevent injuries from occurring. Resistance training has two main goals. The first goal is to help the athlete get stronger. The second goal is to help prevent injuries. Injuries occur through trauma or overuse.  To keep yourself resilient against gravity and the world around us it is very important to add resistance training to your exercise routine.

ACSM guidelines are 2-3 days a week of resistance exercise that is a minimum of 8 different exercises between 2-4 sets of 8-15 repetitions on each exercise.  So you will have to add another 30-40mins to your workout.  In total your workouts should last at minimum and 1hour (that and 1 hour of work time not leisure time).  Muscles have three functions in terms of movement. To cause movement (concentric contraction) such as bending your elbow, and to slowly resist movement (Eccentric Contraction) To slowly let your elbow bend while resisting the weight and To resist movement at all( Isometric) Holding a box and not allowing the move cause of weight.  Most people do not get hurt moving the body. Where most injuries occur is when people try to resist movement.  Resisting movement causes a greater force to be placed on our muscles and tendons due our mechanical disadvantage of our levels in our body.  Lifting weights and keeping Lean body mass will better your chance to resist those eccentric forces that occur on a daily basis.
To be honest in my opinion I believe that people should do more weight training than running. This is my reason for claim. Most people don’t run or bike to work. The typical day is get out bed walk to kitchen table sit and eat walk to car sit and drive.  Walk to your desk and sit and work. Then leave work go home and sit and watch tv, eat and go to bed. Now if you were to add running 30 minutes to your day you would make significant improvements to your cardiovascular system.  You may also build some lean mass in your legs from the running that you’re doing. Besides the recreation running you don’t do much running elsewhere unless it’s your occupation. On the other hand you perform yard work, lifting and moving furniture, and other various physical activities that may require bending, carrying, and climbing. Does running alone help you perform those activities? Not really because when you’re running you performing the same motion over and over. Which doesn’t correlate with bending or climbing weight training on the other hand forces people to move in positions that they may not be in on a regular basis? Not to mention will help improve muscular strength and endurance.  Parker et al study took a group of 60-77 year old women tested them on a submaximal walking test(2mph at 3.5% elevation) and weight carrying walking( carry a weight at 40% maximum elbow flexion strength) test. They recorded VO2, heart rate (HR) Systolic Blood Pressure (SBP), and Rate Pressure Product (RPP). Placed the group on a 16 week whole body strength training program.(3 days a week 1 hour per session) Then tested again. They say 57% increase in isotonic strength and 29% increase in isometric strength.  No change in VO2 max but significant decreases in HR, SBP and RPP while perform the walking test and Weight carry test.  Not only did the women improve their strength to prevent injury. Their ability to use oxygen became more efficient as well.  Not to mention as well when performing strength training people will work on full range of motion which is important for keep good flexibility and mobility of the joints.  So with older people especially it is very important that they perform strength training to keep muscle strong and bones dense.  As you age strength training becomes more and more important as you age.  Remember the goal of strength training is to help prevent injuries.  Younger people especially women have a fear of lifting weight s because they don’t want to get bulky.  Honestly that is like saying you don’t want to read because you are afraid of becoming a genius. It takes a lot of work to put on lean body mass most athletes work an entire year to put on 5- 10lbs of mass. So if your 3 workouts a week will not make your bulky unless it is in your genes. The fear of getting to big has long been debunk also most people are not willing to put in the amount of time to put on more muscle.

All in all Strength training is very vital for a healthy life I believe that everyone needs to incorporate some form of Strength training. It will help improve your quality of life and help prevent injuries from occurring as you age.  Walking or jogging is not enough keeping strength and lean body mass is very important for keeping you independent  and out of the retirement home

 

Wednesday “Go Hard” Workout


Got off from work early and you know what time it is. Time to put in some work at the gym. I had a pretty rough day at work so I had some pent up energy to burn off.  So I was going pretty hard in the gym with no remorse for my body. So I decided to do both the Kettle bell workout with the running and the Treadmill condition one after the other. I had a lot of angry to get out.

 

8 rounds                                                                                       40 mins
1/4 mile run
Kettle bell clean and Jerk x 5 each arm
Alternating Kettle bell swings x 10
Single arm Bent over row x 8 each arm
Spiderman Push ups x 10

Treadmill                                                                                     30 mins
Work 1 min @ 11mph
Rest  1 min @ 3.5 mph

Stationary Bike                                                                       20 mins
2 mins rest
2 min Tabata protocol

Lifting 
Power Cleans     2 x warm         3 x 3 heavy
Single leg Pistol squats             4 x 6 each leg
Pull ups( over hand grip)        4 x 8
Anti Rotation T bar                   4 x 12

and that is all

 

Friday Post my workout late online workout


Friday came and it was time again to try to kill myself if possible I did the same thing that I always do in terms of cardiovascular conditioning but starting Monday I will be doing a complete overhaul of the workout I am doing I only have a month left to prepare for the 11 mile mud run so right now it is crunch time.

Aerobic
Treadmill                                                 45 mins
Work  1 min @ 10.5mph
Rest    1 min @ 3.6 mph

Stretching and Mobility work

Lifting
Hang Snatches 5 x 5
Single leg squats  4 x 6 each leg
Single leg Stability ball hamstring curls 3×10

Dumbbell bench 5×5
Inverted Rows 3 x 10
Anti T-bar rotation

Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

Friday Work out December 23, 2011


Last workout before Christmas wanted to burn myself out as much as I can nothing special I done this program and I feel that I am finally starting to get used to eat as well with the current diet that I am on to help me get my body fat down to about 8%( which will be  pushing it but worth a try). Starting Monday I will make a change to a lot of the exercises that I do so that I can progress and make myself as ready as possible for the Tough Mudder.  If you don’t read any other post I want to wish you a Happy Holidays  to all  and a Happy New Year.

Aerobic work
Treadmill                                                                               45 mins
Work 1min @ 10 mph
Rest  1 min @ 3.5 mph

Stretching and Mobility

Lifting

Bulgarian Split Squats                                                         5×5 @ 205 lbs
Single leg Dead Lift                                                               3 x 8 @ 85 lbs
Dumbbell Bench press                                                        4 x 6 @ 85 lbs
 L – Pull ups                                                                              4 x 6  w/ body weight
Anti rotation T- bar                                                             3 x 10 @ 10lbs
Sit ups                                                                                        3 x 20

Words of Wisdom


Remember that man created method and not that method created man, and do not strain yourself in twisting into someone’s preconceived pattern, which unquestionably would be appropriate for him, but not necessarily  for you….. In order to control myself I must first accept myself  by going with and not against my nature. Everybody has to think for himself. A right way for big man may not be a right way for a small man. A right way for someone who is slow may not be a right way for someone who is quick. Each person must understand his weaknesses and his strengths
Bruce Lee  

Tuesday ” still with the flu” Workout


Tuesday was a light day consisting of shooting the basketball going through basketball drills some days I like to mix it up and not do the same thing day in and day out.  So after playing a little basketball I went on to do some major stretching and foam rolling.  It is very important to keep your muscles and tendons limber. Unfortunately I haven’t found and article supporting that being flexible  decreases your chances of injury. but I am still early in my reading and research.

Aerobic work
Basketball shooting  drills                                                 15 mins
Eliptical                                                                                     20 mins
Tabata
20 secs( work)
10 secs ( rest)

Stretching and Foam rolling                                      20 mins

Steam Room                                                                              10 mins
( break up mucus from the cold)

Total time                                                                                  65 mins

Monday “Getting back into the groove” Workout 12/19/2011


After a terrible weekend with a visit from the food poison fairy. So waking up this Monday I was not looking forward to this day. But you know what?! I man up and got through the day like a man is suppose to. No excuses just get the Job done. As the Rock says BootstoAsses. Any way I know that my body has not recovered from the awful barrage of food that I put into my body I knew that I wouldn’t be making any PRs today. I was still was able to trudge through the conditioning part of my workout to make sure my aerobic capacity is still there I ran for 60 mins in an interval pattern of 2 mins work and 1 min rest. I was able to get through the entire thing with a lot of mental toughness.  Some days you just have to push through it .

Aerobic condition
Treadmill                                                                                         60 mins
2 mins work( 8mph)
1 min rest( 3.5 – 5.5 mph)

Stretching and Mobility work                                       20 mins
Foam Roll   hamstrings, calfs, quads, lower back, upper back,
Hip flexor, IT band

Lifting
Walking lunges(loaded)                                                 3 x 10 each leg
Cable pull Single leg dead lift                                       3 x 8  each  leg
Dumbbell Bench press                                                    3 x 5 each arm
Pull ups                                                                                 3 x 6
Back extension with rear deltoid raise                    3 x 10

Ab circuit of your choice