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.
This is certainly a loaded question to answer but I will attempt to offer you some suggestions to get discussion started!
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!
since he is a young male that is not sedentary, the TRX is a great full body workout AND you can asses his weaknesses as he performs the exercises… ie; is his core strength weak, his triceps, maybe legs?? The TRX is great for pure isolation so assesing weak spots is easy. I think the answer they may be looking for is exercise test like the three minute step test, the push up and sit up test. These and many others are great to find out where your client is and where to go when designing a program for him. Good Luck with the job!!!
I would recommend the Gray Movement Screen to begin assessing this client for his first session, as well as a submaximal treadmill test, push up test, curl up test, sit and reach test, (not in that order!), to set baseline fitness levels, provided he passes his initial PAR Q/health history screen and does not need a physician’s clearance..we assume he his healthy here. Once you assess movement deficits, you can then design a program, which for this future triathlete, should include exercises in all planes of motion since triathlon is very mult-iplanar and complicated to train for. It is crucial that you find a great source for triathlon training and the movements required for each specific sport, in order to target these specific areas needed for optimum performance. You may want to suggest he look into hiring a USAT Certified Coach specifically for the triathlon training, and work with this coach together to provide your client the ultimate team that will get him to race day! Good luck and have fun!