I’ve written two previous entries laying out the basics behind how and why I train my clients. You can read those entries here and here. Today I would like to go into a little more detail as to how I line out specific sessions for clients.
One of the first things I do with a client is figure out what their training schedule is going to look like. How many days a week they’re going to train and what days of the week those will be determine what each training session will look like. As I mentioned before, I like to try and train as many movement patters in a session as I can. Some days this looks like a full body routine, others it may be an upper or lower body split.
(Note: a little definition for you, a “super set” is when you do an exercise and follow it up with another non-competing exercise. You finish all sets of these movements before moving on to the next super set.)
-Scenario #1: 2 days a week. If I have someone for only two days a week, I always go with two full body training sessions with them. Both of these days would start with a dynamic warm-up, movement/mobility work, and end with some ab work and metabolic conditioning. Each of them would have strength portions that would focus on the entire body, super-setting noncompeting body parts. For example: hip dominate/horizontal pushing, quad dominate/vertical pulling, horizontal pushing/horizontal pulling, etc.
-Scenario #2: 3 days a week, two back to back days (i.e. Monday, Wednesday, Thursday). The day that has rest after it (in this case, Monday) would be a full body day, and the back to back days (Wednesday and Thursday) would be split into upper and lower body days.
Again, all of these days would begin with a warm-up and movement/mobility work. Monday would be set up very similar to the full body days in scenario #1. Wednesday would be an upper body day, looking something like this: horizontal pushing/horizontal pulling, followed by vertical pulling/vertical pushing. Thursday would be a lower body day and would incorporate a heavy compound movement like squats or deadlifts. These would be super set with a mobility exercise due to their demanding nature. Then I would follow up with a super set of hip dominate/quad dominate. Again, each of these days would end with ab work and metabolic conditioning.
-Scenario #3: 3 days a week, no back to back days. This situation would look the same as scenario #1, full body days, there would just be a third day instead of two.
-Scenario #4: 4 days a week. Whenever I have someone training four days a week, I go with an upper/lower body split, alternating each. Say for example someone is training on Monday, Tuesday, Thursday and Friday, the layout would look like this:
The layout for each day would be similar to the upper/lower body layouts in scenario #2.
This is a really just a skeleton to how I set up training. The variables and possible combinations within each day are virtually endless, but hopefully this gives you an idea of how you can set up your own training schedules depending on how many days a week you are willing to commit and which days of the week those are.