| In a time when everyone is promoting 30-minute | | | | Jump rope for 5 minutes |
| workouts to make Personal Training affordable, I'd | | | | 1. Hamstring curl (heavy) 8-12 reps |
| like to remind you that most athletes could never | | | | 2. Dumbbell clean and press 15-25 reps |
| train for just thirty minutes and make any gains, | | | | 3. Reverse hip extension on ball 15-25 reps |
| let alone maintain their form. | | | | 4. Standing lunge with a lateral raise (until failure) |
| Baseball, basketball, football, tennis, soccer, | | | | Jump rope for 5 minutes |
| volleyball, triathlons, cycling and jogging all last | | | | 1. Plyometric dumbbell push-up to a standing |
| longer than a half an hour. Although, a volley in | | | | dumbbell press. (Pick light dumbbells and good luck |
| tennis or volleyball might last a few seconds or a | | | | trying to get 25 reps) |
| football, basketball or baseball play might last the | | | | 2. Reverse crunches 25-50 reps |
| same, an athlete must be able to focus, | | | | 3. Pec dec or one-armed cable cross-overs 15-25 |
| concentrate and keep their head on the game for | | | | reps |
| much longer than 30 minutes. However, in soccer, | | | | 4. Ab machine (heavy 10-12 reps) |
| cycling, triathlons and running it's rarely the case | | | | Jump rope for 5 minutes |
| these sporting events will last less than 30 | | | | 1. Pull-ups (as many as possible) |
| minutes. Think back to your high school or college | | | | 2. Russian twists w/medicine ball (2kg) between |
| days. When did your practice ever last 30 | | | | the feet |
| minutes? There was the warm-up, stretching, | | | | 3. Contralateral one-arm rows with a lunge on a |
| skills, plays, scrimmaging, special teams, laps and a | | | | low cable |
| cool-down. All that in 30 minutes? Can't happen. | | | | 4. Leg raises with a medicine ball (2kg) between |
| The human body is an amazing machine. It can | | | | the feet |
| withstand a whole lot of punishing. It also can | | | | Jump rope for 5 minutes |
| adapt very well. Very quickly, this machine will be | | | | Cardio |
| able to handle 30 minutes. | | | | Jog, cycle or perform some mode of cardio for |
| The workouts below are for conditioning not | | | | 30 minutes at 60-70% of functional capacity. |
| hypertrophy. A bodybuilder would rarely train this | | | | Stretch and cool down |
| long. Most clients won't have the time, but some | | | | Warm-up |
| will not only have the time, but also have the | | | | Perform the same as the previous workout |
| money. Because of the long days of summer, | | | | Circuit Training |
| you might be able to perform this training outside. | | | | (Start with body weight and then add a weighted |
| These workouts should last about two hours plus | | | | vest) |
| and burn approximately 1500 calories depending | | | | Squat 25-50 reps |
| on the size of the client and intensity of the | | | | 90 degree jumps with a wide stance. 25-50 reps |
| exercises. | | | | Split jumps 15-25 reps |
| Warm-up | | | | Jump squats 25 reps |
| 30-40 minutes on the treadmill, bike or some | | | | UBE (upper body ergometer or tubing) for 5 |
| piece of cardio. | | | | minutes |
| Starting at 15 minutes, add at a 1:1 work: rest | | | | Drop push-ups off of two medicine balls. 10-15 |
| ratio, .60, .90 and 1:20 second intervals with 3-5 | | | | repetitions |
| minutes in between those three intervals. The | | | | Pec deck on two stability balls. 10-15 reps. (Prone, |
| intervals could be speed or hill intervals. | | | | a wide stance with elbows bent, one on each ball |
| Progressively increase the speed or the grade of | | | | similar to a Pec deck) |
| the hill on each interval. You might need to keep | | | | Push-ups with legs on the stability ball. 15-20 reps |
| the first and second bouts the same speeds or | | | | One-armed cable crossovers. 15-25 reps |
| incline. | | | | Stationary bike for 16 minutes performing |
| For example: | | | | intervals at a 1:1 work to rest ratio, 2 minutes |
| 5.0 mph for 15 minutes or 0% grade | | | | seated, two minutes standing for a total of four |
| 5.5 mph for .30 seconds or 3% grade | | | | intervals. |
| 5.0 mph for .30 seconds or 0% grade | | | | Hip extension on ball. 10-15 reps |
| 6.0 mph for .90 seconds or 4% grade | | | | Supermans .60-1.30 seconds |
| 5.0 mph for .90 seconds or 0% grade | | | | Prone free style kick on stability ball. .60-1.30 |
| 6.5 mph for 1:20 seconds or 5% grade | | | | seconds. (Prone, on stability ball with hands |
| 5.0 mph for 3-5 minutes. | | | | secured to something) |
| Repeat the same or proceed starting with 6.0 | | | | UBE 5 minutes |
| mph or 4% grade. | | | | Smith machine chins. 15-25 reps. (If the client is |
| Here are four circuits to be completed twice each | | | | not strong enough adjust the bar so it's only |
| before the bouts of jumping rope. | | | | about 2-ft above the ground. Have the client lie |
| The loads and reps might change based on your | | | | down under it). |
| client. | | | | Alternating pulls with torso rotation. 25 reps |
| Always obtain a client profile with exercise history, | | | | Staggered stance one-arm rows 15-25 reps (you |
| medical history and any medications. | | | | may incorporate a lunge) |
| 1. 2 ft box jumps with 20-40lb weighted vest | | | | One armed cleans. 15 reps. (start in a squat |
| 15-25 reps | | | | position and hang the dumbbell between the legs, |
| 2. Medicine ball sit ups (with weighted vest) 25-50 | | | | sumo style) |
| reps | | | | Cardio |
| 3. Squat. Same vest 25-50 reps | | | | Jog, cycle or perform some mode of cardio for |
| 4. The plank 3-minutes: .30 prone, .30 to each side | | | | 30 minutes at 60-70% of functional capacity. |
| with .30 prone in between and then .60 prone to | | | | Stretch and cool down |
| finish. | | | | I hope this gives you some ideas. ENJOY! |