A coaching program is just pretty much as good as a lifter’s skill to stay to it. As a coach who’s working with a number of folks directly AND coaching folks on-line, I’m always looking for ways in which a coaching program can “coach itself” so my lifters can execute their coaching with out me having to observe each rep and clarify each motion.
That is very true for elements of this system the place a lifter would possibly lower corners with out even realizing it. It’s my job because the coach to construct accountability into this system so the lifter understands the duty at hand and will get the job completed proper.
Even probably the most well-intentioned lifters sometimes mail of their warm-up units. I made a basic shift in my method to prescribing warm-ups units once we began putting supplementary workouts (shut family members of the primary raise with one or two adjustments) on the BEGINNING of the exercise and calling them working warm-ups. This has been extremely efficient for 2 causes.
To start with, it will get lifters to take their warm-ups extra significantly. As an alternative of skipping the empty bar and flying by way of a couple of half-hearted units paying no thoughts to method, we make the warm-ups extra participating and difficult so the lifter has to pay extra consideration to execution AND weight choice.
Subsequent, it’s simpler for motor studying as a result of we’re primarily training a bit of the motion BEFORE we do the primary raise. Motor ability improvement specialists within the sports activities efficiency world name this “half apply” and have proven that drills like this work greatest once you come full circle on the finish and apply the complete ability you’re making an attempt to develop. A typical instance can be training hitting a baseball off a tee earlier than hitting in opposition to a pitcher who’s truly throwing the ball.
Listed here are some frequent examples of working warm-up drills we use:
- Lengthy-duration pauses (5-20 seconds at varied factors of the train)
- Tempo units (e.g., 3 seconds down, 1 second pause, 3 seconds up)
- Modifications in grip width, stance width, bar place, and many others.
All of a sudden, warm-up units are not boring. We get higher efforts out of our lifters and their method improves sooner.
Use a Stopwatch
A stopwatch is each a lifter’s and coach’s greatest buddy relating to accountability. We use them particularly for timing paused reps so lifters don’t lower their pauses brief by counting to themselves of their heads.
As talked about above, we use a number of lengthy pauses on the bench press to show lifters to remain tight on the chest AND react to a choose’s “press” command, similar to in competitors. Three seconds can flip to 1.5 seconds FAST (pun meant) when a lifter counts on their inside stopwatch, however when a coach or coaching associate makes use of an precise stopwatch, you get your cash’s value.
Utilizing a stopwatch to time relaxation intervals may also be a wakeup name relating to coaching effectivity. Sure, heavy lifting requires lengthy relaxation intervals and full restoration, however you don’t must relaxation 5-10 minutes between each set of each train, together with your warm-ups and accent work. If you happen to really feel like your exercises are longer than a Lord of the Rings film, begin timing your relaxation intervals to maintain your self on activity.
Lifeless Cease Reps
One in every of my largest pet peeves is when lifters lower the vary of movement brief on an train. I see this most frequently on squats (not going low sufficient) and pulling actions like rows, pulldowns and pull-ups (not going all the best way up or down). It appeared regardless of what number of instances I’d inform lifters to make use of a full vary of movement, they’d discover a technique to lower it brief. So I began prescribing extra lifeless cease reps, forcing the lifter to make use of a full vary of movement it doesn’t matter what.
Lifeless cease reps require the lifter to pause between reps on the transition between the eccentric (reducing) and concentric (lifting) part. The most typical instance I take advantage of is for 1-arm dumbbell rows. If a lifter isn’t getting a full attain on the backside of the motion, I ask them to let the dumbbell come to a lifeless cease on the ground earlier than pulling again up.
We will additionally do that with:
- Squats (pause on a field or pins)
- Lat pulldowns (let the load stack come to a full cease)
- 1-leg RDLs (contact the load to the ground every rep)
- Skullcrushers/triceps extensions (lay on the ground and let the plates contact the bottom behind your head)
Complete Rep Methodology
I’ve been outspoken concerning the utility of utilizing RPE (fee of perceived exertion) and RIR (reps in reserve) to prescribe weight/load/depth, however generally you want another tips to attract a greater effort out of a lifter. If I discover a lifter always leaving extra reps within the tank than what I’d like, I’ll generally use the entire rep technique the place I’ll give the lifter a sure variety of reps to finish at a particular weight and inform them to get the reps completed in as few units as doable. The lifter instinctively desires to get the work completed and never take eternally, so that they’ll usually improve their effort and push a bit nearer to failure.
I particularly do that with my new lifters who’re performing goblet squats as their primary decrease physique motion. This was born out of necessity as a result of it didn’t make a lot sense to prescribe heavy, low-rep units for goblet squats. A weight that’s difficult for a set of 5 goes to be restricted by a lifter’s skill to carry the load, not their decrease physique power, so we persist with a complete rep scheme (e.g., full 30 reps in as few units as doable).
Newer lifters are additionally studying when to extend the load their utilizing, so I’ll give them directions on when to go up in weight primarily based on what number of units it takes them to finish the entire variety of reps. For instance, if you need to full 30 whole reps and also you do it in 3 units or fewer, go up in weight subsequent time. But when it takes you 4 or extra units, preserve the load the identical subsequent time.
Ship Programming 1 Week at a Time
I’ve been coaching lifters on-line since 2014 – earlier than everybody who’s picked up a weight was an “on-line coach.” Whereas many coaches give their lifters total blocks of coaching suddenly (i.e., 4-12 weeks), I’ve discovered it greatest to ship coaching packages one week at a time. That is largely as a result of we will’t predict how a lifter goes to answer coaching together with their outside-the-gym stressors, but it surely additionally provides a robust accountability issue.
My on-line lifters are required to fill out their coaching program and test in with me by way of electronic mail on the finish of week in an effort to obtain their subsequent week of coaching. Having a “deadline” every week will increase the proportion of my lifters who full their full coaching program. No check-in, no program replace. It’s so simple as that.
After all lifters sometimes miss the deadline or fail to finish the complete coaching week for one purpose or one other. However with out the subsequent week of coaching available for them to “skip forward,” it forces a dialog between the lifter and the coach about how they’ll do higher shifting ahead.
Whereas I feel that is the most suitable choice in case you’re a web-based coach, I feel it’s good for lifters who wrestle with accountability to advocate for weekly coaching updates too. If you happen to’re a lifter who works with a coach on-line they usually ship your program a couple of week at a time, contemplate asking for weekly updates to assist preserve you on observe.
Strive 2 Weeks of On-line Coaching for Free
All of those accountability strategies are issues I take advantage of with my on-line shoppers. We’re now providing a 2-week free trial to make it accessible to extra lifters who could not in any other case contemplate on-line teaching. Click on beneath to schedule your free session at the moment: