11/2/2024 Weekly Preview

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Transcript:

0:00 Alright guys, happy Sunday. Wanted to go through the Sunday video. Remember, this is something I'm going to be doing each week.

0:05 So we'll start out with some programming, and I'll try to keep this much more brief this week. So we are benching tomorrow.

0:13 We are gonna partner up for bench press. They're gonna go 12, 10, 8, 6, starting light and getting heavy. Remember, that first set is the most important.

0:20 So we don't want to waste it. Make sure they do their warmup sets and then they go into this and they don't get lazy on the W pull-aparts.

0:27 Uh, then we can go, everybody's working on this stuff right here. We're using those benches, um, bird dog row. Make sure you teach them to push tension into the bench on that.

0:38 Pull that dumbbell up towards their hip pocket. So that, uh, they're doing that right and push them on the weight on that.

0:44 Once they got the balance aspect of it and they create full body tension from heel all the way up to the head, push them on the weight on that.

0:51 All right. Uh, push press. They're going to be going with a dumbbell holding the kettlebell in the opposite hand. So that's almost like a Philly press and they got some high pulls.

0:59 Make sure that's continuous. All right. Then we got go as hard as you can on each set. Use the same machine.

1:05 Take a two minute break. So I'm guessing that means cardio machines, even though it's not in here. So this is if you're confused about this early in the morning, we would always just take a look at train heroic.

1:12 Um, so they're going to go as hard as they can, each set, use the same machine, take a two minute break between to recover.

1:19 So they get one, one minute maximum. Max effort set one 32nd max effort set. All right. That's what we're looking at for Monday.

1:28 Let's take a look at Tuesday. All right, we'll go through our athletic warmup, get some sprinting in bumper plate, core work 20 seconds on 10 seconds off.

1:41 So four exercises, four times through, so it'd be 16 sets, nothing crazy there. Then we got a full body circuit, so short rests, relatively short work.

1:52 We're going to do a carry in between, uh, each set heavy carry. All right, this one's simple. You go battle ropes and then you line them up behind, and then go kettlebell swings over by the door.

2:02 Plate jumps, they can set up where the med balls are. Then we got the sled set up for about half the turf, and then they can rotate to the bike.

2:08 So that'll go right around the room. Uh, and then we got some banded face pulls, remember when we do a face pull, we pull up and out.

2:14 So there's an external rotation at the back of that. All right, pretty simple on Tuesday. Let's check out Wednesday. All right, thumb rolling, make sure they are doing this right. Knee is slightly bent.

2:32 Okay, make sure they're getting knee bends in about halfway through, not just being lazy, skipping half the foam rolling. Then you'll take them through that warmup and then we're going to go into back squats for 20 reps.

2:45 Big one. Make sure they're smart with the weight here because I got three sets. It's going to leave them crazy sore.

2:51 Tell them to get at least one to two warmup sets in before that first one. And then we got some calf raises and pogo jumps.

2:58 Check. Uh, I'm not sure what those are on the top of my head right now. Probably two feet together, bouncing up and down, but double check that in the app.

3:05 Deficit means they're going to be standing on a plate. We can put two plates, 25 pound plates are tall enough, um, on the ground and they can use their barbell for those deficit calf raises.

3:14 Push the weight on that. Uh, then we want them to do all core, core exercises in a row. So dumbbell bent over rows.

3:24 Then they're going to get here. Uh, they're going to do a horn grip bicep curl with a kettlebell and they're going to drop down on their back and they're going to go hollow rocks for 10 and hollow flutter kicks.

3:34 10 each. Uh, 10 total will go. And then hollow hold for 10 seconds. We don't necessarily, maybe we do 10 each.

3:40 You can kind of test that out. Got a lot to do this day. 20, 24 rounds all out during the work intervals.

3:48 So the med ball slams lateral squat jumps. So just back and forth. Back and forth. So they'll get, uh, if we're doing four rounds, so that means I'll get, let's go forward each of those.

3:59 All right. Then we go into that. So the suitcase challenge is a max effort carry. All right. That's what we want to attempt to whenever we're done.

4:07 We're going to do that with the trap bars. Uh, it's for a specific distance, which is our monthly fitness challenge.

4:13 That is on the whiteboard of breakaway. I just can't think of it off the top of my head right now.

4:18 All right. Going into Thursday foam roll. Then we got this awesome warm up where they'll be doing carries. It would be super warm when they got those cardio machines in there.

4:30 Then we're gonna need a partner. We're gonna go rock-paper-scissors and, If you lose, you got to do a burpee. If you lose the next game, you got to do two burpees and so on.

4:38 So, uh, burpee count resets when the other partner wins. So if you'd have to, if you get to like losing two in a row and you had to do two burpees, but then you win, then you're back down to just one burpee on the next one.

4:49 That we're gonna go quick. Maybe we go three to five minutes on that. Uh, then we got some cardio. Clean and presses.

4:54 So empty barbell increases needed goals to maintain good form with moderate weight and keep the pace up. So five rounds, they're going to clean five reps and they're going to go five push press.

5:07 Then they're going to go three cleans, three push press, one clean, one push press. Then they're going to run two laps, uhm, or do two minutes of cardio.

5:20 So all of that is one round. Five, five, three, three, one, one, two laps. And you gotta do all of that.

5:30 Five times. So this is a grind. This isn't meant to be done as fast as possible. And we've got two of those slides on here.

5:37 I don't know why. All right, let's check out Friday. And then Saturday we've got DecaStrong after this. All right, moving through that warm-up.

5:48 Then we, Friday, are going into half hang clean. So we've got cleans two days in a row. So when you have cleans two days in a row, just make sure everybody's wrists are feeling good.

5:56 Be ready to modify because some people don't like cleans. So you just want to be ready to have those conversations and help them work through that.

6:02 Maybe give them dumbbells or something different. Uh, especially if they come on Thursday, that'd be a good day to give them dumbbells.

6:09 Uh, so our cleans and good mornings, we did those this past Friday. Wait, this says 11 one. All right. So this is not written up yet.

6:18 So you don't, I won't do a video for this cause I don't want to take too much time cause I'm already six minutes in.

6:23 Um, that's why this is looking familiar. So might not have cleans two days in a row. So we have to go on a trainer to check that.

6:30 All right. What I wanted to go into was coaching fact based introverts is what we went through, uh, last time.

6:37 And then there's fact based extroverts this time. So remember fact based introverts, they appreciate data. They're going to ask a lot of questions.

6:44 It doesn't mean they doubt you. It just means that it's important to them and that's how they learn. So ways to talk to them.

6:49 They're like, we're going to increase your learning. Your last deadlift day we used 200 pounds for 10 reps. That means you should be able to do 210 for eight today.

6:56 That's our goal. They want numbers. They like it. So the extroverts loud and in charge. Uh, these people want to be a boss.

7:02 You must allow them to feel like they have input in their training plan. So this is where you can kind of give them options.

7:07 They want to feel important and they love being asked for opinions and feedback. Um, I would say Liam is a great one here.

7:13 He's very fact based because he's an engineer, but he's also an extrovert. He's very loud. And when you coach him, uh, you can't just tell him what to do.

7:21 You have to kind of offer him options and let him choose. Um, so give them choices. I love choice. Even if doing so creates a little extra work for best results, ask for input in ways that allow you to win regardless of the answer.

7:33 So like, do you want to do presses with a barbell or dumbbells? If a headstrong client goes astray, steer them in the right direction.

7:39 Don't fight them or rub their noses in an error. If you get argumentative, they're not going to listen. They'll shut down.

7:44 Um, and if you keep them around, then. You can slowly nudge them in the right direction over time and they'll trust you more and they'll listen to you more.

7:51 So what do you want to work on next? And hey, if you're already this good, I got one little tweak that'll make this even better.

7:58 So almost doing that kind of like the shit sandwich where it's like good, what we want to work on and great again, that helps with these people a lot.

8:05 So that's all we're doing. I'm trying to work these down to five minutes. I hope everybody had a great weekend and coaching facts based extroverts.

8:13 Give them choices, fact based introverts. They want to analyze everything. So they're going to ask lots of questions. Don't take offense.

8:19 Give them numbers and let them know the exact plan.