At Thesis, all coaches are expected to deliver training sessions with the necessary intensity that safely pushes the client to discover their full potential and realize their goals. This level of service is expected from all coaches, for all clients.

How to make the most out of the training session?

• Check the client's program before the session starts (review notes and know at least the first 2 exercises, along with settings and variables).
• Assess the gym floor for available machines/benches, racks, etc (what’s available and what you might need change on the spot). Don’t be afraid to adapt the session.
• Get any general talk about nutrition, rest and activity out of the way at the beginning of the session, as you prepare the client and equipment for the training session.
• Pay attention to the warm-up like you’d be doing a working set to assess positions, control and skill of the movement.
• When the client is training, your focus should be solely on them. A bit of banter between colleagues or words of motivation to other clients is encouraged during rest periods.
• The client should not be talking during the set, as it distracts their focus. There’s no such thing as multitasking when it comes to lifting properly.
• ALWAYS get & return the weights, straps or any other accessories (if needed) for the client, as it shows proper customer service and gives them a moment to catch their breath. If the client is willing to help (not told to) it’s a bonus.
• YOU dictate the session rhythm and energy. The client will ALWAYS feed off coach’s body language and demeanor, so don’t drag your feet from one station to the next, expecting the client to do otherwise.

Setting Intensity:

• Rated Perceived Exertion (RPE) or Reps in Reserve (RIR) should be used with the majority of the clients, unless % of 1 RM have been established (stronger clients).
• When choosing a load, always assess how much effort the client puts in and ask feedback at the end of each set (i.e. where do you feel the exercise and how many more reps could you have performed with this weight).
• ALWAYS assess control, positions and ROM with EACH rep. Only counting reps is for Personal Trainers who don’t understand what it takes to be a great coach and deliver a proper training session!
• MAKE EVERY REP COUNT with every set of each exercise in all the sessions.
• The last set of each exercise should finish with concentric failure, unless its performance is compromising safety of the client, in which case, technical failure should determine the end of the set.

Increasing Client Output with Intensifiers:

Intensifiers are a method of extending the set past the point of what would typically be considered the end of the set. This is meant to increase the challenge of the set and get a little more out of the client. This is generally performed as an extension of the last set in a series. Here are a few ideas on how intensifiers can be modified with limited to no injury risk:

• Before each challenging set, prepare the client physically and mentally for what you are planning to do, explaining in detail what is expected at the end of the set. This is important for the client to understand, as they will be expected to push themselves out of their comfort zone to achieve those extra reps at the end of the set.
• Teach the client how to load and off-load the weights safely by themselves (e.g.; DB Presses, Rows w/ Cable attachments and DBs, Lat Pulldowns, DB Biceps curls or Triceps extensions, Machine Squats, Split Squats)
• During movements like Squats, Deadlifts, and Presses (using free weights or machines) be sure to assess the ROM that the client can control appropriately during the warm-up and set the pins at the range or slightly above for safety.
• Place greater emphasis on tempo and control at the end ranges of movement. Provide a reminder that the exercise will become very challenging, and the client will want to speed through the movement, but this will only leave the clients with a false sense of strength and may lead to injury.
• For beginner clients, start by adding isometrics in the shortened/squeezed position on exercises like Rows, Pulldowns, DB Curls, Hamstring Curls.
• Partial reps or Isometrics from the lengthened (bottom) position of the Split Squat or DB presses work great.
• Drop sets are great for all exercises and should be introduced with all clients depending on their training age. Start with single-joint movement and/or cables so that the client can understand the sensation before moving to compound movements.
• Rest pause sets should be used sporadically with the primary lifts at the end the series.
• Isometrics in a different part of the ROM can be a useful tool to be used with more experienced clients (e.g.; top, middle, and/or bottom position/s on the Trap Bar Deadlift)
• Negatives and slow eccentrics at the end of a series can be a high risk for clients and should only be implemented with advanced clients on larger compound movements like Squats, Deadlifts, Presses, Chin/Pull-ups, and generally with the majority of clients on single joint, cable, or machine based exercises.

Here are a few examples to use:

1. Drop Sets
2. Drop Sets w/ isometrics
3. Drop Sets w/ negatives on the last rep
4. Rest-Pause
5. Rest-Pause w/ isometrics
6. Rest-Pause w/ negatives on the last rep
7. Partial Reps
8. Partial Reps w/ isometrics
9. Partial Reps w/ negatives on the last rep
   

Client Progression:

• Providing that you follow the above guidelines, the client's training log (Trainerize) should reflect improvement and show a progressive strength increase with each successive session.
• You must take responsibility for the client’s progress. All successful coaches are constantly on top of their clients and go the extra mile to help the client realize their potential.