What a Training Session Looks Like
The First Day: Warm Up, Work Sets, Post Workout Recovery
The first day of every new program is always an interesting experience. For most people, new programs for the first two years of personal training almost always feel like the very first day of training. As such, the first workout, whether on a new program or the very first day of your life, is always light, so that you may experience success.
Warm Up
We choose an appropriate warm-up protocol suitable to the workout that you are executing that day. It may be as simple as a few warm-up sets of the exercises to be performed, or as complicated as to be a separate routine unto itself.
We may use body work, proprioceptive drills, ballistic or PNF (Proprioceptive Neuromuscular Facilitation) stretching to prepare your body for the work ahead. The key to remember is that the warm-up should always:
- Be appropriate for the workout (easier workouts have easier warm up periods)
- Be as short as possible
- Create no fatigue
- Inform the central nervous system of the movement pattern, speed, and approximate load to be used
Once the warm up period is ended, we proceed to the first work set of the workout itself.
Work Sets
During the training period, we encourage you to enjoy yourself. If it is your first workout in a new program, it may feel very difficult or be confusing, but try to relax and embrace the experience. Our trainers are qualified to coax gains from a complete neophyte, or thrash a professional athlete, so have no worries, we will take care of you.
We always work from a published plan. There is a very good reason for this: results need to be quantifiable. If need dictates, we may occasionally deviate from the training plan of the day to address a pressing concern. In general, however, we work off a program for a specified period of time. At the end of the training session, your results are entered into our database so that we can report to you on your progress.
Post Workout Recovery
Our clients may have special needs that require a formal post-exercise recovery protocol. These needs may include myofascial stretching, pumping of the joints, proprioception, or flushing of lactate created during the workout.
Additionally, every client is encouraged to take a post-workout shake which we provide as a value-added service. [every client is encouraged to take a post-workout shake which we provide as a value-added service to Shake Up Your Gains] The post-workout shake is generally comprised of whey protein, glutamine, and glycine, but we tailor the shake to fit the needs and goals of each client.
The aim is to create greater recovery, leading to faster losses of body fat, and faster gains in strength and lean body mass. At Physiqology, we’re never satisfied with “good enough;” we are passionate about excellence.
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