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| excel workout template |
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| excel workout template |
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| excel workout tracking template |
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| excel workout tracking template |
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| FMS spreadsheet |
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| fms spreadsheet excel |
Go to exceltrainingdesigns.com to see more!
Tuesday, July 31, 2012
Excel Workout Templates
Monday, July 30, 2012
Personal Training Templates with Video
Here is a video of how our custom excel templates at ExcelTrainingDesigns work!
Quickly and easily create custom personal training programs, personal training templates and personal training spreadsheets. Go to www.exceltrainingdesigns.com for more information!
Personal Training Programs
Great personal training programs are what keep your clients coming back. The client needs to know that what you are doing is contributing to their overall wellbeing, and contributing to their goals. Having a structured system in place for developing these programs is KEY!
They work very simply!
Lastly, select what type of rep and set scheme you want. Lets go with 6x6. Its all done!
Thats why, at ExcelTrainingDesigns we offer personal training programs that are completely customizable and automated! Simply point and click! Here is an example of one of our latest:
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| Personal Training Template |
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| Personal Training Spreadsheet |
First: Select what type of movement you want to use:
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| Personal Training Template |
Next, select your exercise, which comes up automatically based on the TYPE you chose. In this case, since we had single leg selected, we :
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| Personal Training Workout |
Check it out!
Download Free Workout Templates
Hello all!
We have put 3 new free workout spreadsheets up for download on the site! Simply go to www.exceltrainingdesigns.com for them! No payment or any information necessary.
We have put 3 new free workout spreadsheets up for download on the site! Simply go to www.exceltrainingdesigns.com for them! No payment or any information necessary.
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| Free Personal Training Template |
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| Free Personal Training Templates |
We put up free personal training templates often, so check back!
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| Free Workout Spreadsheets |
Again, go to www.exceltrainingdesigns.com for more information!
Sunday, July 29, 2012
Using the Functional Movement Screen (FMS) With Teams
If you are reading this post, you probably know what the FMS is and how to perform the screen. If not, I highly recommend you check out Gray Cooks website http://www.functionalmovement.com/ to learn more and to find out about certifications etc about the FMS.
Using the FMS on individual clients is relatively straightforward. Screen them, score them, apply the correctives, train, a few weeks later screen them again, then send them home. What if you are training a team? The idea of the functional movement screen is that everyone is different, each person has developed their own compensation or poor movement pattern over time in some fashion, and doing the same things with everyone won't be effective.
But there are strategies you can use to help your team, especially with limited resources. First, you need to thoroughly screen the entire team, and remember: when in doubt, score low. Second, you need to track the entire teams FMS scores, both individually and averages for the team. You need to do this for multiple reasons:
First, it shows individuals who are at extreme risk for injury, and should be medically cleared before activity, especially if they have multiple zeros (pain when performing the movement).
Second, it shows individuals whose total score is low, especially if multiple 1s or discrepancies between right and left side were observed. If you have the time and resources, you can individually apply correctives to these people to get their number to that magic 14.
Third, and this is where most coaches can find a huge benefit in applying the FMS to their programming, you can see team trends and averages. Knowing that the team collectively scored poorly on, say, Shoulder Mobility, you can plan in corrective exercise for these movements into your programming. These correctives can be addressed as a part of a warmup, or as active recovery between their main training movements.
So how do you keep track of the correctives you are applying? Simple, first make the series of corrections you want to use, it can be as simple as 1 or 2 exercises designed to help the movement. Be sure to use a logical progression of correctives, and always go too slow rather than too fast with progressions.
Training time is very valuable, in both collegiate and private settings because the time you have is limited with your athletes. Once you have applied a series of corrections, in this case to the Shoulder Mobility, there is no need to re-screen every athlete for every test, simply test a small sample of athletes with the screen you have been applying correctives to. If you have increased the average score to an acceptable level, you can then move on to the next series of correctives for a different screen.
Personal Training: Consistency, Repetition, Results
Personal training has gone through fad after fad after fad. The current fad seems to be "muscle confusion" wherein the workouts are different every single time so your "body never adapts" to the workout! Can you believe that? Who DOESNT want their body to adapt to the work they are doing? If you are doing something different every time you step into the gym, you do not provide your body a consistent enough stimulus in which to get better. This is not to say that people do not see results from Crossfit, Insanity, Boot Camps or whatever other programs are out there, because people most definitely do. But the biggest results people see are psychological ("that was the hardest workout ever!"), and in a business that is based almost entirely on physique, lets do things that are effective and sustainable.
The first time you do an exercise, your body learns the motor patterns required to do it. The body is essentially establishing connections in which you learn the exact body position of that exercise. Now that your body is beginning to establish those connections, lets hammer them down over and over until the body says "alright, this isn't working anymore"! Teach your clients how to perform an exercise, such as a Goblet squat, then perform that exercise once to twice a week, every week until you stop seeing results! You wouldn't study for a math test by studying different history then math then biology then math then chemistry etc, so lets not apply that same philosophy to the weight room!
The key, though, is not to simply perform the exercise, but you must change some variable every time you perform it. An increase in volume (total number of reps) or intensity (weight of the exercise), or both if the client can handle it, are a must for continued results. Much like Jim Wendlers 5-3-1 Program, it has been shown that people can respond to the same exercise for months or years on end, simply with variations in volume and intensity. So lets apply that same principle to our clients and show them consistent results! If you do the same exercise with your client for 6 weeks, and go back and show them how much more weight they can move, you will have established yourself as their trainer. You are the guy who got them visible, tangible results.
The next question, you might wonder, is "will clients get bored with doing the same things every time?!" Yes, of course they will. It will get stale if you dont change something. So lets keep our core lifts the same, a squat, a push and a pull. Do not change these until you see a plateau for an extended period. But accessory work? Change it every 2-3 weeks (same principle applies, give the body a few sessions to adapt to the movement and get better, change when adaptation begins to slow or stops) to make sure that not only are you not neglecting a certain part of the body, you are keeping it fresh and interesting for the client.
Disagree? Agree? Please, discuss!
Saturday, July 21, 2012
How to Perform the Functional Movement Screen (FMS) with Teams
If you are reading this post, you probably know what the FMS is and how to perform the screen. If not, I highly recommend you check out Gray Cooks website http://www.functionalmovement.com/ to learn more and to find out about certifications etc about the FMS.
Using the FMS on individual clients is relatively straightforward. Screen them, apply the correctives, train, a few weeks later screen them again, then send them home. What if you are training a team? The idea of the functional movement screen is that everyone is different, each person has developed their own compensation or poor movement pattern over time in some fashion, and doing the same things with everyone won't be effective.
But there are strategies you can use to help your team, especially with limited resources. First, you need to thoroughly screen the entire team, and remember: when in doubt, score low. Second, you need to track all their scores. At Excel Training Designs we offer score sheets that allow you to do this:
Having a tracker such as this allows you to see multiple trends.
First, it shows individuals such as Athlete 20 who are at extreme risk for injury, and should be medically cleared before activity, especially if they have multiple zeros (pain when performing the movement).
Second, it shows individuals whose total score is low, such as Athlete 6, who got an 11/21. This is a very low score and several 1's were received during testing. If you have the time and resources, you can individually apply correctives to these people to get their number to that magic 14.
Third, and this is where most coaches can find a huge benefit in applying the FMS to their programming, you can see team trends along the bottom. The Hurdle Step and Inline Lunge both had averages less than 2 across the whole team. Knowing that collectively the team performs these movements poorly, you can actively apply correctives to help fix these movement patterns. These correctives can be addressed as a part of a warmup, or as active recovery between their main training movements.
So how do you keep track of the correctives you are applying? Simple, first make the series of corrections you want to use, it can be as simple as 1 or 2 exercises designed to help the movement. Track them, using a sheet like this:
Lastly, use our exercise builder to apply the correctives to a team:
We can add these in to any custom training cards, as well as complete FMS corrective sheets such as this one:
Training time is very valuable, in both collegiate and private settings because the time you have is limited with your athletes. Once you have applied a series of corrections, in this case to the Hurdle Step as it is the lowest score, there is no need to re-screen every test, simply re-screen the test you are trying to correct. If you have increased the average score to an acceptable level, you can then move on to the next series of correctives for a different screen, in this case the InLine Lunge.
For a better example see the video of the program in action:
Again, please visit our site at http://exceltrainingdesigns.myshopify.com/ for more information!
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Using the FMS on individual clients is relatively straightforward. Screen them, apply the correctives, train, a few weeks later screen them again, then send them home. What if you are training a team? The idea of the functional movement screen is that everyone is different, each person has developed their own compensation or poor movement pattern over time in some fashion, and doing the same things with everyone won't be effective.
But there are strategies you can use to help your team, especially with limited resources. First, you need to thoroughly screen the entire team, and remember: when in doubt, score low. Second, you need to track all their scores. At Excel Training Designs we offer score sheets that allow you to do this:
Having a tracker such as this allows you to see multiple trends.
First, it shows individuals such as Athlete 20 who are at extreme risk for injury, and should be medically cleared before activity, especially if they have multiple zeros (pain when performing the movement).
Second, it shows individuals whose total score is low, such as Athlete 6, who got an 11/21. This is a very low score and several 1's were received during testing. If you have the time and resources, you can individually apply correctives to these people to get their number to that magic 14.
Third, and this is where most coaches can find a huge benefit in applying the FMS to their programming, you can see team trends along the bottom. The Hurdle Step and Inline Lunge both had averages less than 2 across the whole team. Knowing that collectively the team performs these movements poorly, you can actively apply correctives to help fix these movement patterns. These correctives can be addressed as a part of a warmup, or as active recovery between their main training movements.
So how do you keep track of the correctives you are applying? Simple, first make the series of corrections you want to use, it can be as simple as 1 or 2 exercises designed to help the movement. Track them, using a sheet like this:
Lastly, use our exercise builder to apply the correctives to a team:
We can add these in to any custom training cards, as well as complete FMS corrective sheets such as this one:
These are great for the coaches to have when applying the correctives in the warmups or between sets as active recovery.
Training time is very valuable, in both collegiate and private settings because the time you have is limited with your athletes. Once you have applied a series of corrections, in this case to the Hurdle Step as it is the lowest score, there is no need to re-screen every test, simply re-screen the test you are trying to correct. If you have increased the average score to an acceptable level, you can then move on to the next series of correctives for a different screen, in this case the InLine Lunge.
For a better example see the video of the program in action:
Again, please visit our site at http://exceltrainingdesigns.myshopify.com/ for more information!
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