What is the best full body exercise routine to take a new client through for their first assessment session with you? Thank You!
I am required to do a practical interview for a job position. I am a new trainer with very little experience. What exercises are the most appropriate to take a new client through for an initial assessment? What do your typical first session exercise routine entail? I am just trying to have this planned out before I go in. I know I will be very nervous when I am taking the simulator though a workout.
This is the scenario given to me:
37 year old male client works 45-55 hours a week. wife (nurse) 3 kids. Stayed fit until age 30 and now is sporadic with workouts. He bikes 1-2x/week for 30-90 minutes in the summer, takes cycling classes in the winter. He likes to jog 1-2x/week as well. He lifted in high school and college but has not done so regularly since. His goal is to do a handful of triathlons in the upcoming season and to add a strength routine into his workouts. He thinks he is abler to go to the club 3x/ week during the week and 1x on the weekend.
I am suppose to explain what i have planned for him for the day and for a weekly routine based on the case study. SMART goals, cardio modes, time, and intensity along with strength and flexibility exercises.???
I know this is a lot I have typed, but I really want to succeed at this.. I have the knowledge but not sure how to put it to use in this scenario as an interview. If anyone has a good routine for me to put "this guy" through. I would appreciate the help.
Obviously, you will have to get your sporatic client to workout on a consistent basis. Luckily he is not new to working out and does have a long term goal which are several triathlons to train for. The program you design should of course include cardio (swimming, cycling, and running), strength training and flexibility/stretching.
I suggest that if you are not familiar with triathlon training that you immerse yourself in research. Search the various websites in order to get an idea of just what to include in your program design and most importantly to be able to explain why is it that you have included these specific exercises.
Good luck Tasha!
In addition to it's value as an assessment, I like to have a client's first session focus on how to correctly perform the exercises I'll include in his/her training program.
I generally start with an interval workout on a treadmill or recumbent cycle. I'm most interested in having the client understand what it feels like to reach his/her ventilation threshold as measured by heart rate, RPE and ventilation breakpoint (the "talk test.)
For strength exercises I generally include squats (only to 90 degrees of knee flexion, heels down, knees over toes), bench press, overhead press, prone reverse flyes, lat pull-down, seated rowing, prone back extension, ab curls with hips at 90 degrees flexion, E-Z curls for biceps and supine dumbbell elbow extensions for triceps. Find the weight or resistance that allows your client to complete 10-12 reps to temporary muscle failure (10-12 RM.)
Finish with a stretching routine that includes stretches for the hamstrings, quadriceps, pecs and anterior deltoid, gastroc-soleus.
Hope this helps.