How to Create a Fitness Program that ACTUALLY WORKS
Hey, welcome back, y’all. My name is CJ Kobliska. I’m the director of programming here at Gymnazo. And today I want to explore a bit with you about programming strategies for both in person and virtual group fitness. Now, I’ve been programming performance restoration and fitness programs for over 10 years for diverse groups of people. I’ve worked with Kid athletes, I’ve worked with adult athletes, I’ve worked with people who have never worked out a day in their life, and others who are just looking to expand their movement capacity and movement ability. At Gymnazo. We serve all people, I mean, all ranges now that can be any fitness facility as well. But our programming is designed to not be a one size fits all fitness program. Now everybody can do the program, but it’s designed to be an individualized experience. So in a group setting, how do you bring that individual experience to your athletes? Well, everybody’s unique human being, everybody moves differently, everybody’s got different fitness goals. So to program for these large groups of people without forcing them into that one size fits all. We start with exploring the principles of human movement and integrating the physical, behavioral and Biological Sciences into our athletes macrocycle or one full year of programming. And we don’t focus strictly on the muscles, or we focus on our movements that turn on proprioceptors that turn on the muscles that move the bones and move our body through space. So essentially, we start with the movements that we’re all capable of program those in our workouts, and then work to enhance our athletes potential in terms of ability, availability, and capacity for their training throughout the entire year. And before we kind of get into the the bulk of the programming strategies, we got to talk about some programming basics. We got to think about who we’re serving, and what they do, how they move in their daily life, and especially their job or their sport. Every single person is an athlete that comes in our doors and yours as well. They’re in the sport of life. So we’ve got to consider what they experience in their daily life, what positions what actions, what are they able to do very easily, and where do they not have much access. Now, this is kind of the bread and butter when we go into programming for these groups. But we got to dive in a little bit deeper and assume a few things, we can assume everybody moves, everybody has some kind of limitation in their movement, and some experience severe discomfort in their movement, while others haven’t explored the potential of their ability to express themselves through movement. Let’s also make some other assumptions. We’re a product of our environment. And in many cases, our environment is a product of ourselves. There are body positions that we find ourselves in each day, whether it be seated, it’d be prone, it’d be sideline, it’d be supine, kneeling, whatever the case may be, of course, standing there some version of those body positions that we are in. So we need to think about including those in our programming, not just a split stance, not just wide stance, but we need to consider when we’re kneeling, what are we doing when we’re kneeling? When we’re standing? What are we doing longer standing? Are we balancing? Are we in a stride while we’re on our backs or while we’re prone or a sideline? What is it that we’re doing? What is it what are the actions that we’re completing from those positions are going into the positions already coming out of them, this kind of sets the stage for what is going to be involved in our program. Other things to assume some people have never picked up a free weight intentionally to move it for a workout in their entire life, while others pick up a dumbbell daily, when they’re picking up two by fours and moving around, we need to consider that our athletes are going to be in a wide spectrum, if you want to serve more individuals. Now you might have a specific niche that you’re serving, like maybe they’re contract contractors, maybe their athletes have a specific sport, maybe there’s people who sit all day long, and they’re sedentary and they want to get healthy. Whatever the case may be, we need to get people to find their primary function in the front of their body, the back of their body to the right and left sides of their body and rotational. So we know that people go to positions, people act, we have lunges, squats, we’ve got pushes and poles, we’ve got lifts, we’ve got different reaches feet, maybe reaching throughout the day handling reaching out the day, and we even have locomotion and verta motion. So from getting to point A to B so kind of traveling on our x axis or on our horizontal and we also have our vertical displacement actually leaving the ground. Something else to think about? Are people gonna be working a lot up overhead?
Are they stacking boxes up on shelves? Are they moving people? Are they working down on the ground? Are they are they gardening? Or are they working in a seated position and living kind of at chest height or hip height throughout the day? If we’re going to include overhead work, groundwork rotational work stuff behind us and in front of us? We’ve got to consider the skill level that’s coming in from Workout, have they experienced those motions intentionally and those different positions? Or is this something novel and new that they’re now bringing intention to, it’s like we all walk. But it when we start to break down gait into its stride, and what our thoracic spine is doing hips and doing and whatever else, it starts to throw our mind and body for a loop, especially if we’re not used to communicating our own movement. And we’re just kind of moving about our day without thinking about it. So in our program, what we’re looking to do is to enhance our ability to access our sphere positions, you’ve got actions, then you’ve also got different drivers, what’s gonna be doing the motion our hands, doing it, hips, doing it knows doing it foot doing it need doing it, just opportunities in our program to bring awareness to those tissues, there are so many right ways to move and so many different funky motions that we go about in our day, we need to start to systematize what it is that we’re doing about our day and put them into our workouts, as opposed to just getting great at lifts. What about everything else that we do, instead of just lunges and squats? What is that we do in those lunges and squatting positions, and are we able to move freely and access our thoracic spine when we’re in maybe a lunge position and feel stable here, or have we only just integrated the muscle work of the quad, the hamstring, the calf and the core to stabilize too much. So we need to open up the opportunity for our athletes to explore their sphere in their program. We need to also assume that everyone has intrinsic motivation already, if they’re signed up for your class or, or coming to a session that you’re coaching, they’ve already found motivation to train and learn from you. So we need to give them something to learn about themselves about their own body about their own motion and in different positions. How are they interacting with the forces of nature with gravity, ground reaction force, mass momentum, are they aware of those things when
they’re moving? Are they just trying to accomplish a task in a specific lift, that’s strictly a vertical displacement, we need to remove the fear or at least acknowledge the fear that comes in to a new training program, especially something like our multi dimensional movement program, which is very three dimensional, involves a lot of flexion and extensions, lateral bending and rotations, but sets a solid foundation for the grounds that we can incorporate the thoracic spine into this. Now, we also need to assume that most athletes and clients don’t know which you know about movement, physics, biology, psychology, all that good stuff. So how do we start to drip this education through the program all its offering those opportunities to get into a kneeling position to get into a sideline position to be prone and reach a hand up overhead, where they’re now being exposed to the elements exposed to the forces and having to learn how to move their body in such a way that makes them feel stronger and more confident and how they move? What is it that you want your athletes, your clients to learn, understand, feel and experience in their sessions? That’s a big question that goes into all of my programming. And I ask it every quarter every mesocycle, what is it that our athletes may be missing, we might be doing great stuff in our program, in our system of movement, but what’s missing, and there’s always something missing each mesocycle. But if you look at it from a macro cycle perspective, which we’ll get into, we see the big picture, kind of get this bird’s eye view, looking down at what it is we want our athletes to feel experience and gain. And so we can look back at a year of programming, and break it down into quarters, we got quarter one, quarter two, quarter three, quarter four, which is then broken down even further into months. Then each quarter there are three months month one, two and three, then we got months four, five, and six, then 789, and then 1011, and 12. So if we look at the macro cycle and set our goals, what is it in terms of movement skills in terms of experience in terms of physiological adaptations, which you can find in our downloadable template, just got to click the link, give you a little bit more information to kind of follow along with this. But what are the adaptations that we want our athletes to experience by the end of a year of training with us, we got to understand that some people would come in and three times a week some people come in and six times a week, some coming in once a week. So there may be different gains in your program, depending on what days they’re coming in, and how often and how consistent they are. Now we got to assume that people are coming in to train to be consistent. So let’s build a program that encourages that consistency. If we break down that macrocycle into quarters, we can now have specific focuses in terms of movement skills, and maybe those adaptations physiologically, whether it be cardiovascular endurance and get strength, maybe it’s power, maybe it’s coordination reaction, whatever the case may be, we need to intentionally program for that adaptation. For example, if you had a forward lunge programmed in your workout will forward lunges, the forward lunge until you start to add load into this maybe a load on the back side and it starts to become a strength movement. Our body is getting stronger through that motion specifically, maybe we’re changing to more of a cardiovascular activity. Maybe that step changes from an end range and becomes more medium range like a quick step for Regardless, it’s still a similar motion, the intent is just different. Maybe your focus is mobility this quarter depends on your, your sequence of, of program who’s coming in. And what is it designed for fitness as a restoration as a performance. And for what group of people, it might be a lunge, and maybe a reach. And now you’re exposing yourself to more range of motion in that exact same action, we just switched up a few things added modifiers, or tweaks to get specific gains. That’s where the mezzo cycles are so important in terms of understanding how mesocycle one or quarter one, and cycle two or quarter two, and then three, and four, how they interact with each other. Now we got athletes coming in that not are not necessarily seasoned athletes, they’re not initially go into an offseason of track and field, and then postseason, and then preseason and warming up and go into that kind of mezzo cycle, or some more. So focusing on encouraging resilience and vitality through movement. So we need to explore all the potentials for a movement, but need to be able to systematize it so that we’re not just going to this chaos mode, and having no idea what the gain is, if in your mezzo cycles, you’re focusing on specific skills, maybe it’s a throwing skill, maybe it’s a lunging skill, maybe it’s a gait mechanics skill, maybe you’re looking at coordination reaction, if you pick maybe three to six of those for each quarter, now we have something to base our actual movements off of, we break our mezzo cycle down into our micro cycles, that now takes let’s say, it’s month one, month, two, month three of quarter one, and we break down month one, which is four weeks, now we’ve got four micro cycles that we can incorporate very specific intentions to, whether that be a cardio versus strength, or that be something more specific like strength in terms of power in a specific motion pattern, or transformational zone, and cardiovascular training in running. Or maybe it’s kind of extra training and throwing and then running whatever the case may be, we’ve got to decide what skills we want to focus on for that month. Now Jim knows what we do is break that quarter into those three months, we program for a whole month, so four weeks of intentional programming. Repeat that for month two, and repeat that for month three. And what we found is that we retain clients very well, because they get a variety of training techniques and feel their body, exploring new paths of motion and stepping out of old attractor wells and discovering new patterns that make them more successful in their everyday life, in the rec sport with their kids, whatever the case may be, they come back because there’s a variety does it become boring. Now, boredom is something that it may show up in a training program. And maybe consistent with being doing consistent movement patterns, like always doing overhead presses are always doing curls the same way. And that becomes kind of monotonous. It’s the same thing over and over again, I’m not saying it’s a bad thing. In fact, it’s a great thing, because now you get better at at ingraining. That movement pattern and focusing on the muscle strength in those motions. However, what we’re missing out on is incorporating other planes of motion. There’s other ways to do overhead press, maybe it’s an anterior overhead, post your overhead, lateral overhead, maybe it’s a rotational overhead. The great thing is those are all overhead presses working on triceps, pecs and deltoids. But we’re also exposing our body to different paths to get there. In everyday life. We
don’t just press things up overhead, you can start getting really great in the gym and lifting it overhead. What is that going to do for the individuals coming in saying All right, now what? I’ve got good overhead presses. Now I’m getting a little tendinitis in my elbow, they’re moving to the same patterns that lead to discomfort and essentially paying an overuse injuries, because it’s a general fitness model, now in one on ones, and it’s my private kind of models that may be better off because now you can progress load, look at rate and duration more specifically. But in terms of group training, we got to have a generalized idea of what people are coming in to experience and that’s to experience better movement is to experience health, and still just feel good in their bodies, and to eventually look good naked, right? If we’re working out working the muscles, we’re saying this isn’t doing anything for me, then what’s the point but if we’re doing it for health, we’re doing it for longevity, sustainability, looking good naked and being a part of a community now are tapping into the real truth of health, which is the well being of not just the physical and mental aspects of your being but the social aspects as well. So we need to provide an environment that focuses on some mental gains, mental well being that focuses on physical well being and gains, but also creates a community and an experience where it’s not just transactional, but it’s more relational between coach to athlete and we do that by instilling the variety in our micro cycles. What we do at Janaza and as NDMC coaches is essentially break that week down now into days. And so these are kind of the micro micro cycles. It’s the daily experience. It’s the bread and butter that goes into the macro cycle. These little pieces of feed into that overall global holistic experience that by the end of the year, they should feel like whatever gains you were searching for, if it was cardiovascular, if it was more strength, if it was more awareness and movement, whatever it is that you chose for your intention for that year, these daily intentions make all the difference, if you can make every exercise in one week, different, so no exact same movement. And you do that for four weeks. That’s a lot of variety and a lot of opportunity to explore movement that now on that month too, because you’ve set up that that program from month one and month two, it’s the same thing repeated, it’s now our second exposure to each of those exact exercises. And then going into month three, it’s the third time and third time’s the charm. Your your athletes have experiences. Now they’re feeling gains in specific movement patterns and transformational zones versus specific muscle groups. I’ve been there I’ve trained a chest and try day back. And by that I’ve trained my glutes, my quads, and my hammies. And all the calves and I got stronger, and I looked good. But I didn’t feel great. I was feeling good in the gym, I was really good at my lifts, I could do the machine based training, it was fantastic. But when it came to everyday experience and picking up a wheelbarrow, and having it full of gravel and then shoveling it out, and we carry in some wood or carrying some bricks, and doing some gardening and chopping some trees and playing catch my buddies, and then going surfing and then hiking, my training was carrying over into the movement patterns of what I wanted to get better at in life. And so what I started doing was just carrying load when I was hiking, I started to move a little bit different that simulated surfing in my workouts, I started to change my burpees into surfing burpees. So instead of just kicking straight back, popping up in clapping, that was great. But I realized I pop up when I surf, I change it into a rotational burpee and I popped up. And I’ll do that on both sides and discover some weaknesses in those movement patterns that eventually wound themself up so much that I could get better in the everyday activity or in that specific activity of daily life.
So if you can bring that variety to your training, and focus on the intent, think about a forward lunch, right? Let’s say you’re holding two dumbbells, and going for a for lunch. And you’re doing some farmer’s carries and you’re traveling forward, and then you’re out at the house and you’re picking up the groceries out of the car. And then you bring them to the house, you sit them down and oh my gosh, my back. Well, that was your farmer’s carry with the groceries. But you did it in the training program at your gym, and you felt good in the gym, do it really heavy, 50 pounds each hand, but then you lifted to 10 pound bags and you feel like you’re back out what happened. We didn’t bring variety into that farmer’s carry, we didn’t provide an opportunity to say, let’s create asymmetrical load in this one heavy hand in a light hand. And now go to your walk. Now this requires a little bit more through the core to interact with that lunge and with the load to re stabilize yourself. internally. This feels like an entirely different activity. But it’s exactly the same. We just changed the intent we asymmetrically loaded, what if we held the way to chest and did our fourth lunch? What if instead of just going forward, the next week we went lateral lunges, though, you might look at me and say, Oh, that looks pretty dangerous to farmers carry? Well, if you want to live it lighter, and it simulated actually carrying something and loading up your abductors and lateral hip so that when you went to go put the groceries on the counter, or set them on the table, your hips aren’t experienced this asymmetrical loading this rotation in the hip, a little lateral loading. And now you’re saying oh my gosh, my training helped me do this better. You didn’t even have to worry about throwing out your back. Because in your training, you’re already simulating the force that you are going to experiencing in real life, not in gym life, but in real life. So when I say variety, think about tweaking what you’re already doing. You don’t need to just add more load and go faster, and go for longer. You can change the direction of how you’re traveling, and a lunch, the lunch. But how you go about that lunch is going to change the internal experience and chain reaction biomechanics to your feet, your ankles and your hips. And now behaviorally, we go, Oh my gosh, I got to pay more attention and be present with my training. And now when I go and lift the groceries, I took that step. Oh my gosh, that’s exactly like what I did in the gym. I’m gonna now reinforce the healthy habit of going in training in my facility because I know it’s not just making better at the gym. It’s making me better in life. So variety is key in your programming when it comes down to the micro cycles. So I want to dive a little bit deeper into what those micro cycles look like in one week. Not Jim knows, oh, we do this as a general statement. We think about Mondays, Wednesdays and Fridays are our strength days and Tuesdays Thursdays and Saturdays are our cardio days. That helps to bring more people in because people recognize what strength and cardio is. You see words like Metcon, or H it high interval, high intensity interval training, you see plyometrics that may be great in terms of a coaching, terminology and verbage and be able to communicate some specific training methods and styles. But when it comes down to your athletes coming in everyday and going, I don’t know if it is sign up for the Metcon, or to sign up for the plyometrics. Su confusing, it’s an easy way out, it’s an easy way to not sign up or not come back because you don’t know what you need. But if people see strength or cardio, they go, Alright, I’m gonna show up for strength day. Now, there might be some cardio aspects of this metabolic conditioning aspects to it, some hit aspects to it, some plyometrics in it, but we use those as general terms, so that we’re not confounded by the method or by the specific clock that we’re training with. Right, we have some versatility in those days, where now I say, we got four weeks that we’re working out. And there are three days each week that we do strength in three days, each week that we do cardio, that’s going to give you now 12 strength workouts and 12 cardio workouts or 24, completely different workouts that may be focusing on a similar intent. And if you refer to our template, the downloadable template, you’re going to see what I mean by those things. It’s just kind of a generalized way to say, I’ve got my system in place, I know my macrocycle my big goals for the year, and I’ve only got a few handful of them. And it’s more about adaptations specific. We breaking it down into the mezzo cycles and saying, Okay, what are the skills for those adaptations? Or what are the skills with adaptations we want to create? What is the awareness we want to bring into this training? And then we break that down even further and say, what are the specific movements of those skills? What are the transformational zones of a throw, where if we’re trying to get better at throwing mechanics, we’ll take a look at what just happened there,
we’ve got a step that we’ve got to get better at, we’ve got our reach that we’ve got to get better at, we’ve got a step in reach that we’ve got to get better at. And then we’ve got to be able to follow through with this. And be able to decelerate that motion, that just maybe given you six to 10 different exercises that now you can tweak to make that step better, that reads better, and that step and throw even better. Consider the tissues and consider the positions of the joint, consider the actions of our body that are necessary to complete different movement skills. movement skills are simply just motions changed, chained together. So if you can focus on each little individual segment, and then create a one exercise for each of those. Well, now let’s say today is focusing on gait and throwing. Well, now we can break them down into even more. So the exercises themselves, which we do six each day, it’s a good opportunity to say we got three complex movements, we got three simple movements, we can throw in the three complex one or some of the kind of skills and sequence or chained movements. It’s a step in reach maybe, or it’s a squat and press or squat and swing different directions. And we’re adding a pivot, and then three simple ones that are maybe just traditional style lifts. It’s just a way to chest and it’s a squat, maybe it’s a simple curl, maybe it’s just a lunch, maybe it’s a prone plank, again, we can start to simplify and complexify those days based on the clients and athletes that we are serving. So if we look at that microcycle and say, we’ve got our movement skills, we’ve got our transformational zones and specific movements and exercises that we’ve created, that are feeding into an entire week of workouts that are feeding into our entire month of workouts that then feed into those three times of that month into one mezzo cycle. We can look back at the end of that three months and go do we get the gains we were looking for? Do we get better at movement skills? Do we see members who and athletes who came in initially on that week one, start to thrive through month two, and then even more so into month three, where they felt more confident in their bodies, they’re looking a little stronger, moving a little bit more confidently? Maybe they’re even losing weight and just finding joy in the process. What we’re doing is providing an experience that they can look back and say, did I get what I was looking for. And if they felt better, more resilient, and they’re not experiencing a ton of pain that then takes them off course and out of the gym out of training and just into sedentary lifestyle? Well now we’ve got opportunity for mezzo cycle two, quarter two, is it going to be the same as quarter one hell it might be just depends on what you’re trying to do in that macro cycle. Maybe you want to repeat those same workouts every single month, but realize they may become monotonous and you may lose clients and lose them retention because it’s becoming monotonous becoming just this kind of same experience every single time we want to provide opportunities for our athletes to explore what their body’s capable of and what may be missing. So if they come in from it’s like a one or a quarter, one and quarter three, quarter four, you can look back at who they were how they were and what they did on that first week of quarter one. And look at them at the end of week four of that end of quarter four and say Do we need to repeat this? This is great. Should we just keep this cycle going? Or do you change some things up, maybe they need a more restorative focus. And maybe you have a program now that you create for that, that’s a week long, month long, quarter long mesocycle for strictly restoration, maybe one strictly for performance and movement skills and complex movement patterns. That’s what we call our G three level or more complex versus our G one level, which is kind of setting the foundation for that G two, that then goes into G
three, are you focusing purely on fitness, because now they do that whole, that whole year of training, that whole macro cycle with you like that felt damn good, I want to do that, again, look at how much variety you just brought into your entire year of programming that now they start back at week one. And it’s been so long since they did that exercise, they may recall it. But it’s it’s been so long since they did it that they’re going to enjoy this full experience again, and it just kind of is this evolution is just a revolving around this fitness performance restoration ecosystem. Depending on your program, that helps retain your clients and build stronger, more mindful bodies. Now, I want to go ahead and break this back down into something that makes sense that gives you an action item with your clients that you can create a program that you feel confident delivering, and selling, knowing that your athletes when they sign up, and they commit to at least one mesocycle, one quarter of training with you, they’re going to feel some kind of gain. Now it starts with you as the coach. And let’s not consider in person or virtual right now, let’s just think about picking one and saying this is how I’m going to serve my people. And this is my macro cycle. This is what I want my people to experience after 12 months or four quarters of training in this system or this program specific, what are those things you got to ask yourself, then think about those adaptations. Think about those missions of those goals, those objectives for the year, more broad, more abstract, kind of just like I don’t really know how we’re gonna get there. But this is what I want my people to experience. And we say, let’s break it down now into quarter one, quarter two, quarter three and quarter four, good rule of thumb, quarter, one and three can be very similar. quarter two and four can be very similar. So think about what you want for quarter one and three, or maybe just one and different for two different or three different for four different your choice. Think about movement skills. Think about your people. What could they get better at that didn’t even know they can get better at? Is it doing laundry? Is it throwing a ball with their kids? Is it going for a hike? Is it surfing? Is it gardening, think about the global things that a majority of the niche that you want to serve will be doing. Then once you’ve got those things written down, I would say great ones are throwing mechanics and gait mechanics, because those can be broken down into a lot of things. And everybody likes throw stuff, everybody likes to walk once we’re really good at it especially. So if you like that’s what I want for quarter 123 and four, we’re gonna focus on those mechanics, those movement skills, I want you then to break down your quarter into three months, and programmed for only one month, do the same thing for month two. And the same thing for month three, copy whatever you do in month one, those four weeks, repeated again from month two and repeat it again from month three. So
you’re only programming a one month at a time. So you got four weeks you’re working with think about in those three months. So you got your quarter, that’s what you’re going to look at those movement skills specific or mechanics specific. And in week 123, and four, write down four weeks one in three similar goals. I want to get them better and astride stance on a single leg balance and be able to get some contralateral motion coordination with the opposite hand and foot. And I want to do that through prone I want to do it through kneeling, and I want to do it through standing in balanced positions. Fantastic. You can make that now weeks one and three, focusing on specifics and weeks two and four focusing on specifics, let’s say weeks two and four, you want to work on more. So the power of a lunge position or the power in stride, and the strength of a single leg in action and the endurance of a prone position. Again, I’m just throwing these things out there. But just writing them down is going to give you a framework and you can’t go wrong, as long as you refer back to your macro cycle and mezzo cycle and now just break it up into smaller pieces. So you got weeks one and three and weeks two and four set with an intention on the skills that you want your people to get better at. Now, go to week one, write down 123456. And for each of those numbers, those are your stations for the day. I want you to write down I want to do based off of your week goals. Say lower body or upper body rule of thumb due to lower body activities due to upper body activities and then to core or to full body activities. And you can either combine your lower so you have a full superset or you do like a compound set where it’s a lower and upper and then you got to Corn upper and then a little lower than corn or whatever the case may be, write those down. So at least it gives you a framework of what to program for that activity. Now consider in each of those exercises do that for Monday, Tuesday, Wednesday, Thursday, Friday and Saturday, if you’re only doing a three times a week program, only do it for those three days. But if you’re going for the full week, the full shebang, do Monday, Wednesday, Friday, strength, do Tuesday, Thursday, Saturday as cardio, and now you have intent of what kind of load you’re using, what kind of equipment you’re using, if you have limited equipment, especially if you’re going virtual now think about what equipment people may have at home, or what you’re gonna require for your program, whether it’s you gotta have at least a dumbbell, maybe interchangeable dumbbell, for different different sizes, maybe got medicine balls, or kettlebells, a mobility stick, whatever it is, you’re gonna go virtual, probably keep it simple to two pieces of equipment forces you to be a little bit more creative in body positions and actions. If you’re going in person, and you have an abundance of equipment and tools to use, when they have a little bit more versatility and freedom on how you want to put the weight position on shoulder back down, it hid behind it, whenever it is single arm overhead, go back through those exercises those six and say this is the activity I want to put in here for your lower body strength. This is what I want to put in here for your upper body power. This is what I want to put in for your core endurance, and so forth. So now you’ve got a framework for an entire week that you can then repeat in week three, so one and three are the same. And then week two and four are the same. And either keep the activities very similar. Or think about the same intent, it’s still upper body strength, still lower body power, maybe its core, but come up with a different activity that targets that same thing, a great place to go. Our programming, first,
we have online programming for different levels, G one, two, and three, that are essentially building in complexity, that I have a link in here for you to click and purchase. It’s all done for you and their programs that work and people find gains. It’s all about your coaching, that makes the difference. But it’s a good idea just to open your box of exercises, don’t just use the same ones. If it’s a push up, how else can you do a push up, I’ll give you a hit, change your hand position, change foot position, change the height of your hands, put them on a box, change the foot position, maybe you’re on your knees, maybe you’re holding, again, lots of variety, lots of options, it’s all a push up, you just change the intent and the area of the body that they’re working. If you download or if you purchase our program, you’re going to have also a upper osmia, a virtual option or bodyweight program. That’s great to do with your clients if they don’t have any equipment at the house, or you don’t have any equipment, but you still want to coach people through movement, purchase our bodyweight program, it’s an entire quarter of workouts. So one month, so four weeks of all different stuff that you repeat for two months. And you could keep doing that same program, it’s going to get you full body strong and very mentally and physically aware how you’re moving through space. So check that out. Otherwise, just get creative. Go check out YouTube, look up movements look up, push up a variety of push ups lookup ladder drills. That’s where I started, and then started to bring more intention to my practice, and then put that into our programming into something that’s more of a systematic view of 3d functional, authentic human movement. So either purchase ours, go create some stuff yourself, just do something with that program, don’t just let it sit, sell it, maybe just film yourself doing those motions and put it on your social media, put it up on YouTube, use this as a foundation framework for your program for your own system. Whatever you’re certified in TRX, Mace kettlebell, whatever the case is, use your techniques, use those skills that you’ve learned in those courses. And in those certifications. Now build your own program. That’s the beauty of being a coach and a multi dimensional movement coach, if you go through our program, it’s going to help set you up for a kind of unpacking and unraveling all those other techniques and dogmas out there that say this is the right way to do things. Now you can look at it from an objective view and say, what is it that they’re actually doing? What six the experience that they’re creating? And what did I experience going through it? Now go create something new stand on the shoulders of giants, everybody who’s created a method even us have created NDMC use what we’ve taught you and go create something beautiful. If you’ve got bigger questions about in person group training, virtual group training, and you’re just kind of lost it in the muck. highly suggest checking out Jim Nazo. edu. We go into the cobwebs, those dark corners and say, here’s a way out. Here’s the light. Here’s how to program here’s how to look at your clientele ask the right questions. Here’s what to do if somebody is in pain, and they don’t want to work out anymore. Here’s how to modify tweak. We call that to ecology. And then here’s how to just see movement from a very truth principle objective perspective, so that you know that you’re not pushing your beliefs too much on your clients, but you’re helping them discover their own joy through movement. Hope you you enjoyed this video, hope it was helpful. Please feel free to leave comments share this, it’d be super helpful not just for you, but for other coaches who are looking to expand their box of programming and get out of that writer’s block of going, Man, I’m doing the same shit over and over and over again. I’m bored with it. My clients are bored with it. How do I bring more of this beauty of human movement and flow and freedom into my practice? Well, you got this right here. You got the framework, you’ve got the foundation. Now it’s just about getting the pen to the paper and taking action. Enjoy. Catch you guys next time.
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