Lucky
me: I got some new opportunities to work in the field of sports and
fitness. Since January I have the chance to teach two Martial Arts
classes, Shinergy, on a regular basis. One for children and
one for adults. At the end of February the University of Krems
offered me a chance to take over a Functional Circle class,
once a week. In addition I was asked to give Personal Training to a
client with the goal of losing some weight, so there are new
challenges waiting for me.
Mostly
the challenges are new responsibilities that I have to deal with: making
decisions for people who are trusting me to make them better,
stronger fitter and leaner. Until now I usually followed orders, what
to do in classes, which exercises to teach, how many reps, sets in a
specific time the people have to do. It was perfect in the beginning
because I could focus on my didactic skills and had a safe place to grow confident. Sometimes when I had the
chance I changed, or optimized the program a little, but never have I
had the chance to develop my own concept for a class until now.
I want
to write one specific post about each class: Shinergy, Krems and
Personal Training, because I have a lot to go through and a lot to
sort out. Today I will start with the Functional Circle Class in
Krems.
At the
beginning I was a little afraid of the Functional Circle class. I was told to teach for 90 minutes, about 12 people with very
little sports experience, with very limited equipment. I was used to
train around 8-10 people mostly with a lot of experience, a but load
of equipment and a strict guideline of what to do. My first thought
was: how am I going to challenge everyone for 90 minutes? I was told
that before I took over, the class usually ended after 60 minutes.
Everyone was too exhausted to go on, so there was some stretching at
the end and then the class ended early. So I needed to focus on getting the people to workout for 90 minutes. Even if
it's with low intensity. They pay good money for this class, that's
why I really want them to get the most of it.
So I
sat down and thought about what to do. I double checked and got a
little help from a good friend and finally came up with the following
concept:
- 15
Minutes Mobility with 6 exercises 2 Minutes each, 1 Minute per side
- 15
Minutes Stability with 6 exercises, 2 Minutes each, 1 Minute per
side
-
Agility Training 10 Minutes with the Agility Ladder
-
Strength Circle 25-30 Minutes, 2 Groups with 3 exercises each, 8-12
reps, 3 sets
-
Lactic Capacity Endurance: 3 exercises, 25 seconds on, 35 seconds
off, 3 sets
After I
decided on how to do the class I had to think about what to do. I
knew, that I wanted to focus on the Human Movements: Push, Pull,
Squat, Hinge. Also I wanted to focus on Core Training, because what
I experienced in earlier classes was that usually the weakest link
when it came to training was core strength. So especially with the
students participating in the Functional Circle, who were sitting all
day almost all week, using almost none of their core muscles, I wanted
to give the opportunity to get a stronger and eventually prevent pain.
So I
went to see the place and noted that there is only limited equipment
to use:
- one
barbell
- some
dumbbells bars
-
barbell weights, all in all maybe 80 kilos
- a
couple of stability balls
- 1
sling trainers
and a
couple of things I am bringing myself:
- 2
slide pads
- 2
superbands
- 2
minibands
- 1
slingtrainer
-
agility ladder
- 2
elastic therabands
The
next challenge was to choose specific exercises. I have no chance
to screen the people before the training, so the exercises have to be
suitable for everyone. I can't do overhead presses, because I don't
know if everyone has the shouldermobility to do so. Same thing
applies for hip mobility, knee stability and so on. So I prepared for
the most common injuries, limitations and restrictions. Also I tried
to find exercises which were correctives too, to maybe be able to make the mentioned problems better. The result was the following:
1)
Mobility:
- Cook
Hip Lift
- Hip
Flexor Stretch
- Side
Lying T-Spine Rotation
-
Spiderman Walkout
- Squat
to Stand
- Wall
sliding miniband shoulder Mobilisation
2)
Stability:
- Ball
Leg Curl
-
Deadbug
- Fire
Hydrants
-
Pallof Press
- WTYL
Rows
- Sumo
Walks
3)
Strength:
-
Inclined/BW/Weighted Push Up
-
Inverted Row
- Body
Saw
- Heart
Beat Squat/Prying Squat
- Glute
Bridge
- Bear
Crawl
4)
Endurance
-
Mountain Climber
-
Burpees
- BW
Squats/Jump Squat
I
couldn't figure out a solution how to get the group to lift heavy.
Even if two people are lifting at the same time there is only 40 kg
left for one person. For bilateral lifts that's almost nothing. The
solution is to include unilateral lifts which I want to do in the
future. But if I do unilateral lifts there has to be technical
coaching from my side. Unfortunately the equipment is to small to get
everyone to do the same exercise at the same time. So me standing
in front of a class explaining the most important aspects step by step
is not an option. I have to continue thinking about this problem and
most importantly I have to come up with a solution.
All in
all I had 6 weeks until now and I have to say that the class runs just
fine. I even got new people to join and from what I hear the feedback
is very positive. But there is one thing left which is bugging me.
There is one trainee with rheumatism in my class and there are weeks
where the limitations take over and I don't know what to do anymore.
So for the next 6 weeks I need to find more alternative exercises to
do, even if more than one joint is limited.
What I
really enjoyed during class was to see how movement quality improved
each session. When we started everything was really hard for the
group, but they listened carefully and transferred most of my
explanations to their movement carefully. Also they want to go
outside after easter break, which means that I have to adapt the
program and work with even less equipment. There will be a follow up
post when I decided what to do next, so I will keep you updated on
this topic.