The Secret Of Providing Variety And Great Results For Your Clients (It’s Not What You Think)

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp Exercises, Bootcamp Workouts, fitness bootcamp, Group Training, Workouts-Programming
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The Secret Of Providing Variety And Great Results For Your Clients

(It’s Not What You Think)

 

Are your bootcamp workouts helping your clients get in shape and move better… or are you getting them ready for Cirque du Soleil?

 

Your clients’ hearts are beating fast. They’re sweating like crazy. They’re starting to look pretty wiped out. But are the workouts you’re giving them REALLY helping them to reach their fitness goals, or are they just making them entertained and exhausted?

 

Tell you what, I’ve been watching trainers for a long time now. And you know what I’m seeing? Trainers and fitness instructors tossing out totally random workouts. In some cases, these workouts are downright crappy and non-effective.

 

Because….. here’s thing 1…
People love to follow the “trends.”  If a new book on “The South Beach Diet” is released, people flock to it like crazy. Then three weeks later they are all going Paleo,  and then two weeks after that they’re doing intermittent fasting .

 

And you know what? Same thing happens with fitness trend.  People went crazy over Cross Fit, and then they flocked to Orange Theory when it was new, and now finally there are Spinning places popping up and even indoor core workouts done on surfboards in a pool.

 

However, over the years there  have been some fitness activities that remained  constant, and that’s group fitness /fitness bootcamp. The reason they have remained as a staple is because fit pros/bootcamp Coaches have the opportunity to train and coach their clients in an environment that is designed by the Coach, not by a fad or trend. And when it’s done right, people get great results.

 

The key here is Coach, and in order to Coach we need to know the goal. Not just an “I’d like to get in shape” goal….but “what are you going to get in shape for, specifically?”

 

If you want to get in great shape for basketball season because you are a basketball player, the workout plan cannot be the same one you use if you wanted to get in great shape for swimming. Likewise, if you want to burn fat and build lean muscle tissue, then your workout cannot be the same as an Olympic marathon runner. It just won’t work.

 

However, the one thing all of these have in common is that there has to be a plan to get ready, a plan to get from one phase of the workout to the next. A plan that lays out how you can get stronger over time in an incremental way that has been mapped out on purpose, not by coincidence.

 

So what’s the answer? Periodization.

 

A Periodization system is the systematic planning of a training program, which involves progressive cycling of various aspects of a training program during a specific period.

So when looking at your fitness goal, a periodization system can be used to plan out all of the workout based on the idea that no matter where in the training cycle you are, you need a plan to get you from point A to point B.

 

In short, this is not a random combination of exercises put together JUST to make a workout fun and entertaining. 

 

Sure, one could argue that combining a power clean, and handstand push up, and battling ropes in a circuit can be challenging… but if your next workout is a five-mile run, and the next workout is another bunch of random exercises, then how are you going to monitor progress?

 

Simply put, you can’t.

 

Because…. here’s thing 2:)…

 

We are getting too distracted by the idea of fitness as entertainment and forgetting about the clients’ goals that include increased strength, burning fat, and improved mobility.

 

Sure repeating some of the same exercise might seem boring to those who don’t know better, but doing 10 more pushups every week is a progression, and hence the body is becoming more fit.

 

You see, being a trainer is not about giving people “exciting” workouts. It’s about getting great results. It’s about building strength, endurance, mobility, and speed. It’s about burning fat. It’s about helping your clients to move better and to achieve their goals.

 

Periodization programs do this for your clients. This type of program help people master the basic movements, and then ramp up intensity appropriately.

 

Because you know what? Random, “exciting” workouts are what get people hurt, and they do not achieve their goals!

 

Now usually when people hear about periodization, the first thing that escapes their lips are these words…

 

“But what about variety?”

 

A lot of people have the mistaken notion that you don’t make progress if you perform the same workout or even the same exercise twice in a row. And so the next thing you know, trainers have their clients doing made-up (and non-effective) exercises just to provide “variety” and to keep the body guessing.

 

Variety has a time and place, but it’s not the end all and be all of getting great results. The real problem isn’t lack of variety, it’s lack of mastery. Most folks never find out what they’re truly capable of when it comes to a specific exercise or workout, because they never challenge themselves to repeat the exercise and do better. And that means they have no way of knowing whether they’re actually progressing… or if they’re just training for the Ringling Brother’s Circus.

 

In short, periodization may not always be sexy… but it’s 100% effective. And at the end of the day, that’s what matters most.

 

Sounds good, right? But if you’re like a lot of trainers, you might not be all that certain about how to design this program. Relax, you don’t have to, because I’ve done all the hard work of planning for you…

 

The 12 Month Bootcamp Periodization System is a done for you program that takes away the need to figure out these progressions.

 

Look at this lay out based on 1 three-times-per-week bootcamp workout:

 

 

Day 1

 

Warm Up

 

Heel Raises for 30 Seconds

 

Standing Bicycle Crunches for 30 Sec

 

Squats for 30 Sec

 

Jumping Jacks for 30 Sec

 

30 Sec Break and Repeat

 

60 Sec Break

 

Day 1: Push – EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

 

Push Ups (15-20 Reps)

 

Dips (15-20 Reps)

 

Dumbbell Floor Chest Press (15-20 Reps)

 

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

 

Dumbbell Shoulder Press (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

 

1 Minute to Re Group

 

Finisher

 

4 Minute Traditional TABATA

 

20 Seconds on 10 Seconds Off

 

2 Moves Switching Back and Forth between

 

Mountain Climbers and Leg Raises

 

DAY 2

Warm Up

 

Heel Raises for 30 Seconds

 

Standing Bicycle Crunches for 30 Sec

 

Squats for 30 Sec

 

Jumping Jacks for 30 Sec

 

30 Sec Break and Repeat

 

60 Sec Break

Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as

soon as they complete the remaining time is used to rest, recover, rotate and

hydrate

 

Single Arm Rows Right Arms (15-20 Reps)

 

Single Arm Rows Left Arms (15-20 Reps)

 

Band Bicep Curls (15-20 Reps)

 

Band or Dumbbell Bilateral Rows (15-20 Reps)

 

Dumbbell  Rows (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

 

1 Minute to Re Group

 

Finisher

 

4 Minute Traditional TABATA

 

20 Seconds on 10 Seconds Off

 

2 Moves Switching Back and Forth between

 

X Body Mountain Climbers and Reverse Crunches

 

 

DAY 3

Warm Up

 

Heel Raises for 30 Seconds

 

Standing Bicycle Crunches for 30 Sec

 

Squats for 30 Sec

 

Jumping Jacks for 30 Sec

 

30 Sec Break and Repeat

 

60 Sec Break

Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as

soon as they complete the remaining time is used to rest, recover, rotate and

hydrate

 

Alternating Leg Lunges (15-20 Reps)

 

Squat Jumps (15-20 Reps)

 

DB/MB Sumo Squats (15-20 Reps)

 

DB or MedBall Stiff Leg Deadlifts (15-20 Reps)

 

KettleBell Swings (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

 

1 Minute to Re Group

 

Finisher

 

4 Minute Traditional TABATA

 

20 Seconds on 10 Seconds Off

 

2 Moves Switching Back and Forth between

 

Spiderman Mountain Climbers and Bicycle Crunches

 

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Now in week 2 you can add some progressions, more resistance for individuals, more work time, and less rest time, but the goal is to create progress.

 

To add variety you do not need to be excessive. Something as simple as five more seconds of work or five fewer seconds of rest provides variety. You CAN also get creative with Finishers and use partner finishers or game style finishers.

 

In Summary…

 

Effective training doesn’t change, it progresses. Adding “variety” haphazardly not only isn’t effective, it can hurt your clients. That’s why you want to focus on a periodization program that ramps up intensity, provides variety in the form of doing better each week, and lets people monitor their progress over time. End results? Clients who love you because they love their great results! Fitness Pros who are actually doing their job!:)

 

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A truly successful bootcamp achieves at least two critical goals:

1.- Gets your clients the physique results they want, while simultaneously 

2.- Giving them what you know their body needs.

When you program with structural balance in mind, you give your clients the best of both worlds.


Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .

.To learn more about The NEW  Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system

 

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 The NEW  Bootcamp Periodization System

You Get Four Twelve-Week Programming Guides – A FULL YEAR Of Done For You Periodization Programs!

Each manual includes a 12-week periodization system. Programs are designed for three hard workouts per week. Each workout includes:

 
  • A set of warm-up exercises that are designed specifically for each workout. This reduces injury and gets your campers pumped about the workout! 
  • The main workout, which includes a variety of bodyweight exercises, endurance exercises, bodyweight exercises, and exercises using dumbbells, bands and kettlebells. Each workout is designed around a specific goal, such as building endurance, leaning out, getting strong, etc. 
  • A closer/finisher. Depending on the workout goals, these closers may give your campers a metabolic boost and help them cool down. 
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PROVEN BOOT CAMP TRAINING SYSTEM

 

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