Northern Suburbs Strength trainer

Northern Suburbs Strength Trainer

As an experienced personal trainer I have over the years learned and forgotten so many exercises that I feel sometimes I suffer from exercise overload. Continuous professional development has allowed me to keep the good and discard the unnecessary (It’s part of being a trainer).  Why bother performing 18 exercises when sometimes half can be more effective. It’s unfortunate that the fitness industry is always looking at ways to keep people entertained as opposed to keeping them fit.

It is with this experience that I hold my ground on what works and ignore the other sales orientated stuff that is served up by the truckload. I stick to what works and continue to improve on the fundamentals. So when you mix up only elements that work together it’s a win-win situation as a trainer and for client deliverables. The following is a basic template of just one of my plans that works a treat.

Please note that nutrition also plays a major apart in any well balanced program. What I cover here is the stuff that burns the calories, plenty of them.

One of my current mixes of exercises to get my experienced clients to perform during a session is the one where I call it the nasty 3. It’s quite simple in application and somewhat challenging when you commit.  It starts off with 3 solid core exercises followed by double kettlebell complexes and finishing you off with various boxing punch out / Heavy bag drills.

Depending on where client’s current strength and conditioning is, it’s quite easy to fine tune the effect with the right choice of resistance and kettlebell weight. For example if you have been using the 16kg kettlebells then jump to the next increment which is 20kg you are in another world of pain. You see traditional Kettlebells only go up in increments of 4kgs. (Evil laugh) I tend cover whatever energy you have left in the boxing section with the focus pads.

It’s part of the fun.

Core first

The exercises work well in providing a solid and somewhat challenging core routine.  The added benefit is that the limbs are sufficiently warmed up once you have completed the core work.  By then you should be well and truly “switched on” The reason these work well is due to the core being worked first and given the basic movements performed the whole body is being utilised to support the exercise leaving you prepared for the workload ahead.

  • Torsinator 5 sets of 10
  • Lying leg raise (holding stick)
  • Medicine ball throws (old school)

Kettlebell

The next component is the Kettlebell complex that involves only double kettlebell work. It’s important to point out that the clients who work with the doubles have already an establish base of strength, experience and fitness in working with kettlebells at my premises, so be warned if you are not proficient on the kettlebells. Get some instruction before you jump into the doubles.  Locating an RKC Kettlebell instructor here would be ideal.

  • Double Kettlebell Press
  • Double kettlebell Squats
  • Double kettlebell swings
  • Double kettlebell cleans

Boxing Workout

When it comes to boxing the benefits associated with this discipline can basically stand on their own when it comes to delivering  strength, fitness, movement and an absolute calorie burn. I like to incorporate the Boxing element with my clients as a great finisher to the more weight bearing movements. It allows us to flush out the tightness created with weights and gives me an opportunity to finish of the session on a high.

In addition I usually gauge how much energy my clients have and leave them with nothing with the proper use of focus pads.

  • 3 rounds of Skipping (keep a solid tempo)
  • 3 rounds of bag work (working at 80% exertion)
  • 3 x rounds of Mitt work (intensity at my discretion)

The above approach with my more seasoned clients allows up to basically mixing it up while still focusing on 3 vital areas of conditioning. That is Core, Strength & Cardio. This simple plan can also be used with my other clients with an emphasis on one element ( say Kettlebells) work in one core movement and introduce them to boxing. Either way it works out well.

The importance is to ensure the client receives a solid workout where you manage them to the end. Not smash them. It’s about making the session more effective. Not a beat down.

Remember thus is full body strength and conditioning workout. (GPP)  Not a sports skill workout. We are training the body to cope with whatever activity you follow. Be it running an obstacle course, trail running, Afl or rugby. Getting the body prepared will go a long way in the enjoyment of your chosen activity and even increase you skill training time.

Apart from being effective all over body workout it becomes just as dynamic when it comes to calorie burning. You will not be disappointed.

As we like to ask ourselves here, how many calories will I burn today?

All of them!

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