Hi all, I got the job at HCOA Fitness Center as a PT. But they required a 45 minutes session. I’m the one who thinks and belive in shorts workouts like 12-15 minutes Hiit or AMRAP. And it’s difficult to me make a session that long. The 15 minutes warm up on the treadmill can’t be count it as part of the session. Any advice on how to elaborate a 45 minutes session. I’ve been searching on the web for some ideas. Any help will be much appreciate it!!
Congratulations on the job! I would spend the the first 5-15 minutes of the session working on some mobility limitations. Foam rolling, static stretches, dynamic stretches, etc. Just get them to move better. If you have not heard of Functional Movement Screening, check it out. It is important to improve our client’s movement quality along with their work capacity.
After that I would focus on 1 or 2 strength exercises. Squats, pulls, or presses. 5-8 reps with long rest (90 seconds at least).
Once you have done this, do your AMRAP and HIIT session. You won’t get the same benefit by putting your strength work into the HIIT. You will be working a different energy system at that time. Hope this helps!
do you have only clients that are suitable for that kind of workout?
I looked at your profile and saw that you have an NASM certification as a personal trainer. After having done the NASM assessment, most personal clients need a lot of prep and stabilization training which is recommended as low load with higher reps and focus on proper mechanics.
First, congratulations on your new job! I think it would be helpful to think in terms of each client as having individualized needs as opposed to just filling up 45 minutes of time.
You will need to develop a plan for each client depending on their current level of fitness, goals, and any joint limitations/injuries, etc… It is really hard to tell you how to fill up that time, but some general guidelines of their program should include cardio, strength, and flexibility. Start with proper form and stability exercises. I would include warm up, stabilization exercises, strength exercises, cardio, and stretching. Again, it will depend on each client, and that will be up to you to assess their starting level and put together their program.
Good luck to you.
You’ve received some good ideas so far. I’ll try not to duplicate.
Since you are training one on one, and the assessment is provided by the gym, you might spend the first 10-15 minutes of the session, after warm-up, on client-specific exercises that relate to imbalances and weaknesses discovered in the assessment. Steps one and two of the NASM OPT model (since you have NASM). After that, you could move into a HIIT workout that’s appropriate for that client. Finish with balance work and then trainer-assisted stretch and mobility.
If the assessment was done well, with that and the first one or two sessions you have with your client, you should have a pretty good idea of what they need as an individual. You might have a basic template or structure for your 45 minute session, but what makes personal training “personal” is the individual-specific programming.