Every training session counts as a crucial step towards our client's fitness goal and should be delivered as consistently as possible. The Thesis App (Trainerize) will hold all client training plans, accessible to all coaches. This will be where every coach tracks the progress — sets, reps, weight lifted, as well as any other pertinent observations — of each session.

The unique nature of our business provides clients the flexibility to have a more fluid training schedule than most other personal training businesses, therefore a client may not always be working with the same coach during each visit, because of this it becomes extremely important to add as much detail to the training plan of the client you are initially assigned, their equipment selection, set-up, and limitations. The last thing we, as professionals, want to do is ask the client how they perform the exercise!

With an understanding that the Thesis App is central to each coaches ability to deliver a training session, let's look at how to set up a workout:

3 Ways to Build a Workout:

1. Importing a Workout Template: Use the Trainerize library to import pre-made workout templates. This is the quickest method and helps coaches understand basic layout and flow.

• Log into the Trainerize web app, select the "master workouts" tab, browse the Trainerize workout library, choose a workout, import it, and then customize it as needed.

2. Copy and Edit an Existing Workout: This method saves time by allowing coaches to duplicate a workout they've already created and then modify it for different clients or needs.

• Choose an existing workout, use the "copy to" option, select where the copied workout should be saved, and then edit the workout.

3. Build a Workout from Scratch: This method offers the most customization. Coaches can define the workout type (regular, circuit, interval), add exercises, set targets (reps, weight, duration, rest periods), and provide additional instructions or notes.

• Detailed steps below.
  

Detailed Steps for Building a Workout from Scratch

1. Open client profile, click "training program," and select "start building out XXX program.”

2. Enter the Title of the Training Phase (such as Phase 1 or GBC 1), and then select the duration of the phase.

3. Next, click on "new" to start building out individual workouts that will make up the phase.

4. Name the workout and keep the Type of workout as Regular. The majority of clients train multiple times a week so you will need clear and concise labels — e.g., "Day 1", "Workout 1", or "Upper Body Day." Next, click on start building.

5. From this screen you can begin dragging and dropping exercises to construct the workout. Use the search feature on the right to locate exercises quicker.

6. Select the exercises. Add in the reps, tempo, grip or implements used, and any additionally instructions necessary so that you can keep things consistent from workout to workout. This doubles as a measure of progress as well.

7. Once you have selected an exercise pairing you are happy with, click the check box to the left of each exercise and select "Superset".

8. This will display the exercise in an A1, A2 fashion, aligning with the GBC methodology. Be sure to update the amount of Sets, and Rest allowed between each exercise.

9. Use the same process to construct the rest of the program for this day and all other days the client will be training over the course of a week.

Standardizing Program Variables Description

There is a particular way to write, and therefore, understand how an exercise is to be performed. As previously discussed in the Fundamentals of Training and Program Design Basics modules, the variables of sets, reps, tempo, rest period, as well as the specifics of grip/stance, width, torso orientation (or angle), and implement used need to be defined for each exercise within the program you create for your client.

After pairing an exercise in Trainerize, you will need to input how many Sets (or rounds) of a particular Series to complete at the top left, and select the Rest Periods between each individual exercise from a drop down menu on the right.

Next you will need to input the Reps, Tempo, and the specifics of Torso Orientation or angle (if applicable), Grip/Stance, Width, and Implement used. As you can see in the example below, the coach has programmed a series of Lying Leg Curls with Incline Bench Press using Dumbbells. Further inspection into the displayed program variables provide the specifics of how to set-up and execute both exercises.

The variables are laid out as follows:

Reps | Tempo | Torso Orientation | Grip/Stance | Width | Implement



👉 Note: It will not be necessary to write the Orientation angle, Grip/Stance, or Implement used for every exercise as they may be inherent in the exercise description. Example, the orientation of the Lying Leg Curl is flat, while the implement used for Dumbbell Incline Bench Press is dumbbells.