ISSUE NO. 06
ÂŁ2.95
n i a r T for s s e c suc Winter 2013/14
Pushing yourself
effective pr and marketing
Are you charging
enough?
Ask the expert
Flexibility and stretching Strength and Conditioning Group exercise Personal Training Running technique
a a a a a
A Crisis of
movement
Sand filled
mayhem workout How to
do a pistol squat
Fit for
Introducing
Premier Lifestyle
football A magazine for fitness professionals
Winter 2013 | PTM | 1
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Functional Fitness Specialists
ISSUE NO. 06
editorial Winter 2013/14
A
s summer ends, and we move into colder weather, it’s easy to lose sight of our health and fitness objectives. Holidays are but a distant memory, and the prospect of colder weather and shorter days can be mentally taxing. So, what’s needed to get out of this slump? A motivational boost? A new exercise programme? Another holiday? I believe a simple realignment of objectives is in order – a period of mental and physical reflection and reconfiguration. Such realignment is also taking place on an industry-wide scale. The Leisure Database Company (TLDC) reported that the industry has experienced optimistic growth in the last 12 months, in both market value and the number of fitness facilities. Much of this has been driven by the emergence of budget health clubs, and more interestingly, a shift towards a public health agenda that targets the currently inactive.TLDC have identified older adults as key prospects to drive market penetration, and this is reinforced succinctly by John Searle in our feature ‘You lift weights?’ At the other end of the demographic scale, Mintel research points towards a need to target young single people, who are both health and aesthetics conscious, and have higher levels of disposable income. Such individuals have no doubt driven the popularity of shorter,
intense training programmes that slot into busy lifestyles and get results fast. It’s also worth noting the rise in popularity of leisure and sporting activities as a viable alternative to gym-based exercise within this group. Our very own James Clynes and Steve Harrison wax lyrical on the subject in their respective articles on ‘Metabolic Conditioning Workout’ and ‘Fit for Football’. However, while it’s important to explore new audiences, let’s not forget those who are already involved in exercise, are thinking about it, or have lapsed. Research highlights that longer term exercise and activity adherence is more about exercise diversity and progression, as well as education, and less about the latest fitness trends. With this in mind, we continue with our back-to-basics approach to training and education – learn a new bodyweight skill with ‘How to do a pistol squat’; enhance your movement potential with ‘This is how we roll’ and ‘ViPR Loaded Movement Training; feed your mind with our expert nutrition article ‘Protein Shake Down’, or simply bathe in the scientific inquiry that is ‘A Crisis of Movement’. As the industry continues to invest, innovate and respond to market changes, so too must the fitness professionals. While continuing professional development is an industry requirement, it’s becoming
Magazine Editor Julian Berriman increasingly important for instructors and trainers to spend time marketing their businesses. In ‘Pushing yourself’, Richard Hanney from Manifest Communications, talks about how effective marketing and PR can give your business greater definition, while Ben Davis from Net Profit Explosion provides guidance on getting your price right with ’Don’t drop the price!’ The ability to realign and recognise opportunity has no doubt kept the industry thriving in challenging economic times. At Premier Training, we are continuing to work hard to meet the needs and expectations of our fitness professionals and their clients, as well as helping to shape the industry as a whole, by evolving our portfolio of qualifications and CPD courses. We are not just interested in the 12% of the population that currently use gyms - but in all those who are willing and motivated to take part in a variety of physical activities and sport. We hope you enjoy this autumn edition of Premier Training Magazine!
Winter 2013 | PTM | 3
ISSUE NO. 05
Contents Winter 2013/14
Features 6 - You lift weights? At your age? What on earth for? 32 - Massage therapy 40 - This is how we roll
On the Cover
Model: Chris Zaremba Winner of our LIW 2013 photo cover model competition ISSUE NO. 06
n Trai for ess succ
42 - A crisis of movement 44 - ViPR
6
ÂŁ2.95
Winter 2013
Pushing yourself
effective pr and marketing
Marketing
Are you charging enough?
Ask the expert
Flexibility and stretching Strength and Conditioning Group exercise Personal Training Running technique
a a a a a
A Crisis of
movement
Sand filled
mayhem workout How to
do a
pistol squat
Fit for
football A magazine for fitness professionals
10
marketing 10 - Don’t drop the price 20 - Pushing yourself: Effective PR and Marketing 48 - Are you charging enough?
Nutrition 18 - Premier Lifestyle - Run your own weight loss business 36 - Protein shake down
Fit for 54 - Fit for football 4 | PTM | Winter 2013
Introducing
Premier Lifestyle
Premier Training Magazine is available on the iPad/iPhone - search for Premier Training Magazine in iTunes. Â Editorial Contributors Steve Harrison John Searle Ben Davis Julian Berriman Andrew Crawford Richard Hanney Paul Edmonson Mark Mansfield Anna Figliola Dave Pearman Nikos Skevis Jaime Short Ben Pratt Lee Saxby Garrath Pledger
James Clynes Tyrone Matthews Mark Davies Magazine Editor Julian Berriman Andreas Michael Magazine Development Victoria Branch Zoe Rodriguez Advertising Sales Andreas Michael telephone: 07950 338897 Â Produced by Andreas Michael on behalf of Premier Training International
Published online and via Apple iTunes Premier Training Magazine is published 4 times a per year Layout Designer: Andreas Michael Disclaimer: Opinions expressed here may not be in agreement with those of Premier Training International and their employees. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur consult with your physician before starting any exercise programme.
How To
WORKOUTS
30 - How to do a pistol squat
12 - Metabolic conditioning workout
30
26 - Sand filled mayhem workout
26
Ask the expert 24 - Flexibility and stretching 25 - Group exercise 34 - Personal Training 35 - Running technique 46 - Strength and Conditioning Winter 2013 | PTM | 5
You lift weights? At your age? What on earth for?
By John Searle
That was the response recently from a friend whom I had just told that I went to the gym and ‘did weights’! He simply could not understand why somebody in their 70’s needed to lift weights. And there are still people in the health and fitness sectors who do not understand it either. While the benefits of aerobic exercise for people over 65 have been known for many years, it’s only recently that the importance of resistance exercise has been recognised. They are now an essential part of the recommendations for physical activity for older people from the Chief Medical Officers of the Four UK Home Countries and the American College of Sports Medicine (ACSM). Why?
T
he reason is that muscle strength declines with age at the rate of between 5 and 10% per decade after the age of 50. This has four serious and progressive outcomes: 1. The ability to carry on the normal activities of daily living declines such as lifting, carrying, climbing stairs, getting on and off trains and
6 | PTM | Winter 2013
buses. Independence becomes steadily compromised. 2. As muscle strength declines so does mobility and the ability to do aerobic exercise even at low or moderate intensity. Being able to move quickly, when for example, crossing a road, becomes more and more difficult. 3. Loss of muscle strength and the accompanying decline in
balance and coordination of older age predisposes them to falls. One in three people over the age of 65 fall and half of these fall repeatedly. This often results in fractures. For example, there are some 70,000 older people in the UK who fracture their femoral neck every year. Even when they have been successfully operated on and the fracture pinned or the hip joint replaced, 45% will need
ongoing nursing care and/or social support. 4. Bone density falls as muscle strength declines because the ability to lift is one of the key factors in maintaining bone calcium. This also predisposes older individuals to fractures, and the disability which they can bring. Meeting the objectives of training What is the goal of resistance work with older people? I have pointed out before (Premier Training Magazine, spring 2013) that older people are not usually concerned about pecs, butts and a six-pack! They want to be physically active, have energy for active leisure, enjoy their family, and be healthy and independent. This means that exercise programmes should: • be related to function, and • include aerobic, motor skills and flexibility work. Motor skills can be worked into resistance and aerobic work. But flexibility is often forgotten. Joint range of movement decreases with age thereby compromising the effectiveness of resistance exercises. Importance of assessment Assessment is also essential if a safe and effective programme is to be put together and implemented. This should consist of a full health and fitness assessment including muscle strength. I use fixed resistance machines
to assess what a client’s 1RM is for a chest press, squat, lateral pull down and seated shoulder press. This not only enables me to work out what weight to start with, but also forms the basis from which progress is monitored.
also need to work with people at home, using body weight, resistance bands or indeed whatever we can find at home. (I worked at home with an 84-year-old lady using bags of sugar, tins of baked beans and jars of pickle!)
Developing resistance training for older people
What does a resistance programme for an older person look like?
It is important to recognise that not all older people want to go to a gym. Now while I think that the best gains are made in a properly equipped gym, we
F
requency: the UK and ACSM Guidelines recommend two sessions a week. Personally over time, I Winter 2013 | PTM | 7
increase this to three sessions with some clients.
I
ntensity: two sets of 15 reps are effective in increasing muscle strength. Once this has been achieved with a particular weight, it should be increased. There is little benefit in using the same weights over many weeks. Progression (see
8 | PTM | Winter 2013
below) is essential.
T
ime: a concentric/eccentric sequence is the most effective at 2/4 seconds.
T
ype: exercises should involve all the main muscle groups: anterior and posterior upper body, shoulders, lower back, lower limbs and core.
These basic principles, of course, apply to any effective resistance programme, modifying them for the particular goals a client has. However, there are a few points which are particularly important for older people. 1. My personal preference is to start off with fixed machines.
3. Progression is essential and possible. But it needs to be taken gradually, as strength adaptations take much longer in older people. Progression is not just about increasing the resistance and limits will be reached (although I am amazed over time, the intensity of resistance training which some older people reach). It’s also about the sequence and complexity of exercise combinations, for example a forward lunge plus a lateral raise, or a Swiss ball squat plus a shoulder press. 4. Older clients perform well when they understand – which joints is the exercise moving, what muscles are being used and how it relates to everyday life. So the importance of a squat is about being able to lift things off the floor safely without injury and a shoulder press and lat pull down enable them to put heavy things into cupboards at shoulder height and above and take them out again without dropping them or falling over.
These provide support for the body while the basics of an exercise are being learnt. Poor balance and coordination do not have to be corrected, enabling the client to concentrate on the movement. Once the exercise can be performed correctly I move on to free weights and cables as these play a major part in
improving motor skills. 2. Increase the number of exercises slowly. I keep it to three for the first month. This ensures that the importance of good techniques is established, confidence grows, confusion is avoided and progress is made, seen and felt by the client.
5. Finally, nutrition is vital if a resistance programme is going to work. Older people often need guidance about what and when to eat. They may particularly need help to eat healthily if they have a low budget. Time on nutrition is time well spent. And don’t forget the all important immediate post-exercise refuelling with carbohydrates and protein.
Winter 2013 | PTM | 9
Marketing
Don’t Drop The Price!
Don’t Drop The Price!
By NPE’s Ben Davis
A common question we get asked at NPE is, “I need more clients - if I lower my price will they come?”
A
nd the answer is yes - but it might be the wrong type of clients.
When your prices are low you attract clients that are looking for ‘deals’ - these clients will cancel at the last minute, won’t follow nutritional advice or give referrals, complain, skip sessions, and aren’t dedicated to improving their health and fitness. But as soon as you increase your prices you’ll attract a better type of client, guaranteed.
10 | PTM | Winter 2013
Why do Personal Trainers have low prices? There are a number of factors – confidence, selling, and following what your competitors charge.
1
Confidence
You must have confidence in your ability to change people’s lives and you must demand a high price for this. If you lack confidence, then invest in further education with Premier - you’ll become a better skilled personal trainer and confidence will grow. A great book on this subject is
Psycho-Cybernetics by Dr. Maxwell Martz.
2
Selling
Unless you’ve come from a sales background the chances are you’ve never had to sell before. And that’s fine; many personal trainers struggle; have no system or script and as a result offer lower prices because they can’t sell themselves. But as soon as you learn this skill you’ll be able to communicate the value of your service to the prospective client and demand higher prices. Learn this vital skill by visiting www.preimerlovesnpe.co.uk
3
Following What Your Competitors Charge
DO NOT look at what your competitors charge and charge the same or lower.
Have the confidence to charge more. When you charge high prices you can invest in further education and marketing to attract more clients, and obviously pay yourself a decent wage. When your prices are low you can just about pay yourself but you can forget about doing extra courses or marketing. Don’t be known for being the cheapest in your town and don’t be in the middle. Be the most expensive, but just make sure you have the skill set to back this up. At NPE we’ve just released a brand new magazine and DVD called “Secrets To Their Success”, jam-packed with the latest strategies and tips, plus 13 detailed step-by-step case studies on how the most successful fitness professionals in the UK/Europe are growing their profiles and business - and how you can follow in their footsteps. Head on over and grab this free gift for Premier subscribers now at www.premierlovesnpe.co.uk
NPE is the ONLY global fitness community with complete business systems, done-for-you tools, and supportive coaching programmes for driven and courageous entrepreneurs.
Who is Ben Davis and NPE BEN DAVIS, NPE’s UK/EUROPEAN DIRECTOR Ben Davis is a former UK NPE client and Member of The Year Finalist. After attending NPE’s MEGA TRAINING™ conference in 2008, Ben used NPE’s programmes to build his fitness business from 12 to 248 clients, with a staff of seven. Now, Ben is sharing his hands-on expertise to support the growth of NPE around the world. Winter 2013 | PTM | 11
workout
metabolic conditioning
Metabolic conditioning
workout By James Clynes - Course Lead for Advanced Nutrition Photos: Andreas Michael
Models - Natasha PT Daniel Gantz
Exercise is a stress to the body which the body has to overcome. The body does this by throwing the metabolism through the roof, which will help with toning and fat loss along with increased cardiovascular and muscular fitness. There are numerous studies that indicate that high intensity training is more effective than traditional lower intensity training for increasing metabolism.
A
study in 1993 tested post-exerciser metabolic rate after a strenuous resistance training session and found that it was raised 11% two hours after training and 9.4% the next day. Another study in 1994 found that over a 15 week high intensity interval training programme vs. a 20 week steady state training programme, the high intensity group lost 14mm of skin fold measurements whilst the low intensity group lost only 4mm. Furthermore, in 2008 a study followed the same principles looking at high vs. low intensity training, and found that the high intensity training groups lost 2.4kg over a 20 week period, whereas the low intensity group lost only 0.44kg. High intensity interval training has also been shown to be more effective than steady state training to enhance glucose tolerance and aid in reducing insulin resistance. This can reverse the effects of poor diet and lifestyle choices seen in many of the people now suffering with type 2 diabetes, obesity and metabolic syndrome.
The workout This workout has been designed specifically to enhance metabolism, and is simple, time12 | PTM | Winter 2013
efficient and requires minimal equipment. The workout is based on a Tabata-style circuit, where each exercise is performed for 20s with 10s rest between exercises. The entire workout should take a total of 10 minutes (beginners), 15 minutes (intermediate, and 20 minutes (advanced). Alternatively, beginner or intermediate clients wishing to complete the full 20 minutes can add a 30-60s rest period every 4 minutes.
Med ball slams Squat jumps Jumping lunges
Burpees
Push-up with clap
This workout has been .designed specifically to enhance .metabolism, and is simple,. .time-efficient and requires .minimal equipment. Winter 2013 | PTM | 13
1. Med ball slams Hold the MB above the head. Engage the core and fire the arms towards the ground. Catch the ball, return to overhead position and repeat Alternative – reduce the weight of MB
2. Burpees From standing, bend down and place the hands on the floor. Kick the legs backwards into a push-up position, and perform a full push-up. Jump the feet forwards towards the hands (squat thrust) and jump upwards, before returning to a standing position. Repeat continuously. Alternative – perform the squat thrust portion only 14 | PTM | Winter 2013
3. Push-up with clap Start in a full (or box) push-up position. Lower the body all the way to the floor, then rapidly extend the elbows so the hands leave the ground. Clap both hands together before catching yourself on the ground. Repeat continuously. Alternative – normal push-ups/box push-ups
4. Jumping lunges Begin in a lunge position with chest lifted, and shoulders back. Power off the lead leg propelling the body upwards. Whilst in the air switch leg positions, landing back in the lunge position with the opposite leg leading. Repeat as quickly as possible. Alternative – holding dumbbells
Winter 2013 | PTM | 15
5. Squat jumps Start with feet shoulder width apart, chest lifted and shoulders back. Quickly bend at hips/ knees/ankles, squatting down to the ground – arms should swing backwards behind the body. Immediately jump upwards allowing the hands/ arms to reach up. Return to the ground and as you land, drop back into a squat position. Repeat as quickly as possible. Alternative – standard squats
As a final thought, if you would like to set up your own circuit, then consider the following pointers: • Choose exercises that involve large muscle groups • Choose exercises that require a cardiovascular effort to perform, yet fatigue you quickly (e.g. plyometrics) • If you have space, include equipment, such as kettle bells, battling ropes or suspension trainers. Alternatively, larger spaces can make good use of sprints/runs and other locomotive patterns, such as animal movements. View Premiers wide range of fitness courses at the back of this magazine or at www.premierglobal.co.uk and see what additional skills you can provide to your clients. 16 | PTM | Winter 2013
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Run your own weight loss business
Fed up of clients going to diet/slimming classes and getting poor advice and results? Run your own! Premier Lifestyle is a weekly weight management class designed to support people through sustainable weight loss, activity interventions and behaviour change techniques. This is our vision: “To reverse the obesity epidemic by creating a lifestyle product (diet and exercise) which provides immediate weight loss and a long term sustainable weight management solution.� Premier Lifestyle was created by, and is a division of, Premier Training International. The
18 | PTM | Winter 2013
programme was developed by a team of specialists who are experts in the field of exercise, nutrition and behaviour change. Premier Lifestyle took two years to develop and refine its offering, during which many successful trials were delivered. As a result, the programme has demonstrated clear success, and a wide range of individuals of all shapes, sizes, ages and motivations have lost weight and kept the weight off with Premier Lifestyle. Premier Lifestyle also aims to
get people more active, more often - giving them an overall improvement in general health. This is a direct opportunity for you, as a fitness professional, to increase your services and earning potential through a Premier Lifestyle franchise.
How does Premier Lifestyle operate? Premier Lifestyle is delivered as a one-hour weekly class which members attend. This is delivered by a class leader (under a franchise/license), providing a potentially lucrative business opportunity for personal trainers. During this
class you will have a section for weighing and checking progress, as well as delivering an education/informative piece around nutrition or activity that has been created by Premier Lifestyle. There are ten core presentations which are the backbone of the Premier Lifestyle programme. These are delivered on a cyclical basis so all members, no matter when they join, will be able to see them all. The core presentations are designed to give all members an understanding of why they are following our programme and how it will help them with their weight loss goals. Members have two specific phases on the Premier Lifestyle programme. The first 5 days is known as Kick Start and is designed to “Kick Start” members weight loss programme. The average weight loss in this five day period is 5lbs for a woman and 7lbs for a man. The second phase of the programme is known as Continued Weight Loss. The eating plan is much the same as Kick Start but members start to re-introduce some foods to their diet to create more balance and variety. During every class, the class leader will signpost members towards exercise and help
them to become more active, more often. This is an ideal opportunity for a fitness professional to promote their own one-to-one or group services. You can also bolt on your own specific Fitness class for Premier Lifestyle members.
Does Premier Lifestyle work? Our success stories show the great results members have achieved with Premier Lifestyle. Please visit www. thepremierlifestyle.co.uk/ success for details and pictures.
What’s in it for you? • Exclusive franchise territory to work within • Access to new markets • Additional service offering • Additional income • Opportunity to upsell individual services such as personal training, kettlebell workshops, circuit training or a variety of aerobics classes • PR opportunities to promote your business and services Premier Lifestyle gives you, as a fitness professional, a great opportunity to access new markets and increase your earning potential. Think about the members who would come to a weight management class - many would not have the confidence to set foot in a gym or maybe
approach a PT for a one-toone session. Premier Lifestyle gives you the opportunity to reach these people who are in real need of help.
Running a Gym/Health Club? If you have your own gym or facilities, Premier Lifestyle also offers a license to run our classes from your site(s). Get in contact to find out more.
Support from Premier Lifestyle? You are never on your own as a franchisee - Premier Lifestyle’s head office team is there to support you. And remember that Premier Lifestyle is a division of Premier Training International, so your back up is from one of the largest education companies in health and fitness! Premier Lifestyle also has a huge range of point of sale material that can be used by franchisees to promote their local classes. These range from flyers and postcards to pop up banners and outdoor advertising.
Want To Find Out More? Contact Mark Davies on franchise@thepremierlifestyle.co.uk 0845 6881 258 07725 240 458 Winter 2013 | PTM | 19
Marketing
effective PR and Marketing
By Richard Hanney, Manifest Communications
Pushing yourself: effective PR and Marketing give your business greater definition
Every good PT will know that building a successful business is about far more than simply knowing how to train people well (although that definitely helps!). The vast majority will also know that a PT lives and dies on his/her reputation, and therefore any trainer working for themselves needs to be the ultimate brand ambassador – demonstrating the soft skills, professionalism and commitment that clients want to see. However, what is less well known, and less well practiced within the industry – particularly with freelance PT – is the value of effective marketing and PR. Contrary to popular belief, this needn’t always be expensive – in most cases it just needs a bit of time and ingenuity.
T
he first step into the world of effective PR and marketing relies upon your understanding of yourself and your services. For example, what is your USP and what are your strengths as a trainer? What can you offer to a client that they can’t get from every other personal trainer out there? Maybe you
20 | PTM | Winter 2013
have an area of training that is a specialism, or perhaps you have a specific set of tried and tested methods that deliver results for your clients. Whatever it might be, understanding exactly what you offer to the client should be the foundation for any future marketing endeavor. Once you know your own
strengths and services, it’s time to get your thinking cap on. What sort of people are you targeting as clients? What social demographics will you appeal most to, and crucially, how can you reach them? The answers to these questions can be many and varied, and good strategic thinking at this point can make all the difference in terms of ensuring
your marketing delivers results. For inspiration, it is often a good idea to really take some time to see what other people in the industry are doing to market their services and how they are interacting with and attracting new customers. This can often be as straightforward as keeping an eye on Twitter – which is increasingly the most common way that businesses (of all sectors) keep in touch with their customer base. Think of the most successful PT you know and follow them. Think of the least successful PT you know, and follow them too – the contrast should be pretty revealing! .Whatever it might be,
.understanding exactly .what you offer to the .client should be the .foundation for any future .marketing endeavor. But what can you actually do? Obviously the specifics are very much dependent on what you consider your target audience, but the days of spending a couple of hundred quid printing off promo leaflets and dropping them through letterboxes are over. Of course, direct mail is still an option, but it is best served when used in combination with strategic online communications, through your website and social media. In terms of social media, making yourself available to interact with clients (and potential clients) is always key (even if it is just a snatched five minutes here and there throughout the day), but it is
also worth thinking about how you can generate content to demonstrate what you are all about. For example, why not look to put together visual case studies of your client’s progress (with their permission first of course!) to show anybody who wants to see exactly how you get results. If you have a specialism, weight loss for example, a number of case studies along these lines will gradually show potential clients your expertise in that
area. Likewise, if you do not specialise, having a variety of studies – perhaps a weight loss client and the fitness/ toning client – will show the range and variety of your abilities. These case studies could just be photos, shot over the course of time or the classic before-and-after, but you could also consider video content as a great way to do this. With smartphones, producing quality video content is really easy – so make the most of Winter 2013 | PTM | 21
it. Produce a daily or weekly video blog; not only is this a chance to talk directly to your audience, it will also communicate your personality, your soft skills; your suitability as that trainer who can meet targets and tackle. Just talk about what interests you, remembering that every-one of your audience is a potential client. It might be your opinion on new fitness or diet trends, motivational messages or even simply a chat about your week. Just be creative and aim for something that you yourself would find interesting if you saw it pop-up on your Twitter and Facebook feed.
.With PR and Marketing it .is often a matter of setting .clear PR targets
22 | PTM | Winter 2013
Ultimately, good PR and marketing is a reflection of good thinking – although you need to have patience to understand that results not only take time, but aren’t always easy and straightforward to measure as an increase in revenue. As a trainer, you will be used to setting your clients goals – but are you as good at achieving your own from a business perspective? With PR and Marketing it is often a matter of setting clear PR targets (i.e. build my Twitter profile by x followers, interact with x potential customers per week) and then feeding them into wider targets (gain x number of regular clients by the end of the year). By comparing the progress of both together, you should be able to see how success in one area will influence success in the
other – i.e. good marketing generates sales leads. Even so, every few weeks it is really good idea to give yourself a bit of time to analyse progress – is what you are doing bringing you into more contact with potential customers? Are you dedicating enough time to your business social media profiles? Is your business growing? By doing this regularly and answering honestly, you will be able to stick closely to your strategy, and ensure that you don’t deviate from your aims and ambitions. If you keep asking the right questions, more often than not you’ll find you get the right answers.
FEELING
IS BELIEVING
THE MOST PROPRIOCEPTIVE SOLES IN THE WORLD Find out more www.vivobarefoot.com
PURE BAREFOOT TECHNOLOGY
ONE2013 Winter 2013 | PTM | 23
Ask the
expert Answered by Mark Mansfield Course Lead for Postural Assessment and Corrective Exercise
Q. There still appears to be a lot of confusion around flexibility and stretching. Is flexibility still important, even if you’re regularly active? To get the most from our stretching. .patterns, we need to consider what our .tissue is doing as we move.
24 | PTM | Winter 2013
A. This is a great question. In simple terms, no matter what an individual’s level of activity or function is, they will need a relative amount of flexibility. Without this, they may lose the ability to load their muscles properly leading to a decrease in power, speed, strength, endurance and ultimately, performance. Most trainers see the benefits of an integrated approach to training, yet take a very isolated approach to stretching. If we base our understanding of how flexible someone is by using a sit and reach test or toe touch, are we getting a good understanding of joint restriction, fascia or capsular issues also? Will this test provide reassurance that the hamstrings won’t tear when under the stresses of sprinting? Probably not! To get the most from our stretching patterns, we need to consider what our tissue is doing as we move. If we appreciate that muscle is a massive elastic system, it primarily decelerates bone motion. With this in mind, any muscle has to deal with a lot more than the stresses we put through it in a ‘normal’ static stretch routine. If we ask the muscles to lengthen with control, we can decrease the risk of injury as we give the muscle the ability to go into movements successfully. Add a load or speed and we also ask them to be strong enough to come out of these movements too. If we train the muscles to work this way we can create and develop ranges of motion with stability and control, a perfect balance for any athlete or client.
Ask the
expert
Answered by Anna Figliola Course Lead for Group Exercise
Q. I’ve recently qualified as a group exercise instructor, and have my first class next week. I want to create a good first impression and ensure that my clients keep coming back for more. Do you have any tips? A. It’s easy to forget how daunting it can be participating in a group exercise class for the first time. Let’s take a step back and evaluate the type of questions that may go through our clients minds such as ‘What if I look silly?’; ‘What if I can’t do what’s asked of me?’; ‘I’m really unfit…can I keep up?’; or ‘What if the choreography is too hard for me?’. By following these simple rules, as instructors we can help our clients feel comfortable, increase their motivation, and promote exercise adherence.
1
Make sure you’re at your class 10 to 15 minutes early to settle in new participants and answer any unanswered questions.
2
Give a basic outline of the session at the start. You can also make it clear at this point that there are varying skill levels within the group and emphasise the fact that you will offer alternatives if anyone is struggling.
3 4
Keep an eye on your new participants and remind them of alternatives if and when you feel necessary.
Give plenty of praise throughout the class and remember to smile. This will create a fun, motivational environment.
5
Catch up with your new participants after the class. Give plenty of encouragement and review any difficulties they may have experienced. If you follow the points listed above, you will have played a vital role in changing your clients’ impression of group exercise classes and quite possibly, changing their lifestyle for the better. As an instructor, this is one of the most valuable and rewarding roles you can play. Over time, you will see your clients gain confidence in their abilities and recognise their own improvements and progression towards their fitness goals. Winter 2013 | PTM | 25
WORKOUT - feautre
Sand filled
mayhe m Workout
Written by Andreas Michael Photography: Andreas Michael Model: Lisa Adelle Welham
We’ve featured the Alpha bag before in Premier Training Magazine and as we love it so much we’ve created a brand new workout for you. This workout will bring you to your knees, as you perform some heart pumping moves using an interval timer and a lot of courage. It’s time to squat, press and slide the Alpha bag around!
Workout powered by
Functional Fitness Specialists
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Warm up for 5 minutes using any form of cardio, e.g. jogging, skipping or step ups, before moving onto some dynamic stretches for 3-4 minutes. The main workout includes the following exercises:
The workout • Push presses • Round the world • Pull across • Overhead squats • Bent over rows • Squat catches
Push presses Grasping the centre handles of the bag, hike the bag to the top of your chest. Then press the bag overhead, using a slight bend at the knees to assist the press. Return the bag to the top of the chest and repeat.
Performance options There are several options when performing the above circuit: Beginner: Perform each of the exercises for 30 seconds with a 1 minute rest in between each exercise and repeat (2 laps) Intermediate: Perform each of the exercises for 1 min with a 30 seconds rest in between each exercise and repeat twice more (3 laps) Advanced: Perform each of the exercises in a circuit format for 1 minute each with no rest in between and perform 4-5 laps.
Round the world Grasping the centre handles of the bag, rotate the bag around the upper body, keeping the bag as close to your body as possible. Keep the core engaged throughout the movement.
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Pull across Position yourself in a push up position and with the bag placed long ways beneath you, in line with your chest. Spread your feet for extra stability. Using your right hand grab one of the centre handles closest to you. Pull the bag away from the centre of your body while maintaining good body alignment. Return back to the press position with both hands and repeat the process with your left hand. After the first rep the distance will have increased and so will the intensity.
Overhead squats Grasping the wide handles of the bag, hike the bag overhead. Then squat, while holding the bag firmly overhead. You may need to create a Y shape with the body to ensure the bag doesn’t sag, or dip while squatting.
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Bent over rows
Squat catches
Stand upright with your feet hip-width apart and your hands grasping the centre handles of the bag. Lean forwards from the hips with a neutral spine and allow the bag to hang straight down beneath your shoulders; this is the start position. From here pull the bag in towards your navel but keep your elbows tucked into your sides during the whole movement. Return to the start position and repeat.
Stand upright with your feet hip-width apart and with your hands grasping the centre handles of the bag. Maintain a neutral spine and hinge forward from the hips taking the bag down towards the floor just below your knees. Then drive up fast, flick the bag up, and drop into a squat to catch and cradle the bag.
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how to
Pistol Squat
Sun’s out, Guns out:
How to do a pistol squat By Dave Pearman Premier Tutor
I
n this second instalment of our new ‘How to…’ series, we introduce the pistol squat. The pistol squat, or single leg squat, is one of the most underrated exercises for the development of strength, coordination, balance and core stability. What makes the pistol squat so good is that there is no hiding from it – you simply cannot muscle your way through it like you can with other exercises! Without proper ankle dorsiflexion, hip external rotation and stability, you won’t be able to perform this exercise well. In addition, because compensations are easy to spot, the pistol squat is a great tool for assessing dynamic flexibility. When performed properly, the pistol squat will develop strength and stability in all lower body joints and musculature – and if performed at speed with the arms folded across the chest, it makes for a killer dance move!
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Here are the 5 golden rules of the pistol squat:
Technique Technique is particularly important for the pistol squat due to the potentially high shearing forces on the knee if not performed properly. So let’s begin…
1
The heel should always stay on the floor; if it lifts off, you are placing more force through the knee joint which doesn’t make for happy knees. If the heels do lift off it is probably due to lack of dorsiflexion at the ankle.
1
First brace the abdominals and glutes – this will lock the pelvis in a neutral position (a slight posterior pelvic tilt is also acceptable). Balance on one leg.
2
ALWAYS keep the knee in line with the 2nd/3rd toes. The knee is slave to the ankle and hip, meaning if there is an issue above or below, the knee usually takes one for the team, resulting in some form of compensatory motion (rotation or dropping inwards). If the knee is wobbling or caving in, this may be due to a strength imbalance in the adductors/ abductors.
2
Bend at the ankle, knee and hip, dropping as low as possible. To get to 90 degrees or lower, you may find it easier to balance by extending the spare leg out straight in front (creating the characteristic pistol shape), and reaching the hands towards the foot.
3
Pause at the bottom and drive up keeping the entire foot in contact with the floor (do not let the heel rise), returning to the start position. Once you have reached full hip/knee/ankle extension, you can place the balancing leg on the ground if changing legs or if you need to re-balance. Always maintain control of the movement.
3
Keep the pelvis in a neutral position and don’t let one side ‘hike’ up.
4
Keep the spine braced and don’t collapse or lean forward excessively. Your torso plays a very important role in stabilising your pelvis and also creating the ‘hammer’ of the pistol - without which every pistol is useless.
How deep should I squat? Purist strength and conditioning coaches will always advocate a full depth pistol squat where the hamstring touches the calf. To get this low you will either need well-developed hamstrings, or impressive flexibility and stability. If you can go to full depth then go for it, and always do it to keep the pattern ingrained. However,
the general rule is go as low as you can; if you start to compensate then stop at that point and continue to work within that range until flexibility/ mobility improves. The most common compensation is letting the knee drop inwards. Visit www.premierglobal.co.uk and see what additional skills you can provide to your clients.
5
Try holding onto a suspension strap for stability, this will make the movement easer to perform by changing your centre of gravity and bringing the arms into play. Once you can perform 5 pistol squats to full depth on each leg without any compensation then consider yourself a lower body movement-god! Winter 2013 | PTM | 31
therapy
masage therapy
Massage therapy By Tyrone Matthews - Premier Tutor
Is massage therapy an effective treatment for delayed onset muscle soreness (DOMS)?
As a massage therapist I am often asked for an opinion on DOMS treatment by personal trainers and athletes, and each time I’ve responded with a vague “it may help”! So after recently being asked again, I decided to research the subject and try to find a definitive, comprehensive and confident answer.
C
urrently, there is a plethora of differing opinions on the best treatment and the efficacy of massage therapy in DOMS treatment. In the interest of being methodical, it’s important to first understand the physiological causes of DOMS, before exploring research on the effectiveness of treatment. It’s also important to consider experiential evidence, so throughout this discussion, I will also look at my own experiences in treating clients. Causes of DOMS There seems to be no definitive explanation to
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the causes of DOMS, but it’s generally accepted that muscle damage is thought to occur during repeated eccentric contractions, where muscle sarcomeres are progressively overstretched. As a result, this can lead to damage of the membranes of the sarcoplasmic reticulum, transverse tubules or the sarcolemma. This damage in turn causes neutrophils (white blood cells) to infuse into the muscles causing inflammation and the subsequent formation of metabolic waste products in the affected tissues. The amount of pain does not necessary equate to the
amount of damage, but instead is thought to be related to genetics, mental status, expectations and socio-cultural influences. Treating DOMS with massage Recent research on the subject provides interesting and conflicting results. Some studies suggest that massage therapy shows promising results in reducing muscle soreness, yet limited results in performance enhancement. Other studies have focussed on comparing specific massage techniques and their effects on reducing muscle
Interested in learning more about sports massage therapy? Premier Training has a level 3 and 4 SMT course that will enable you to become a sports massage practitioner. Visit www.premierglobal. co.uk or call 0845 1 90 90 90 to find out more and book your place. soreness and/or improving flexibility. This latter research has raised some interesting points: there appears to be a significant difference following the application of Active Release Technique compared to Dynamic Soft Tissue Mobilization. The research suggests that DOMS is related to neutrophil infiltration into the muscle, and that massage administered two hours after eccentric exercise would disrupt the emigration of neutrophils into the area of injury. The research speculated that this could lead to a reduction in the inflammatory process through an increase in blood flow to the area, thus hindering the outward emigration of neutrophils and subsequently resulting in reduced symptoms of DOMS. Personal experience These results certainly provoked thought, but being a practitioner I wanted to take a hands-on approach to research, so I decided to undertake my own investigation on the subject by eliciting views from my clients
and 100 experienced personal trainers. Their responses once again expressed widely differing views on the efficacy of massage and DOMS. This included the use of gentle/ low intensity exercise for treating DOMS, through to a full massage treatment on the affected area. Conclusion Sports massage is certainly not a comprehensive answer to DOMS recovery, but certainly should be used in conjunction with other modalities including movement based flexibility and cryotherapy, to improve a client’s condition. While the application of massage cannot be proved to help improve performance or sporting ability after DOMS, it may have an impact on
easing pain and improving ROM. Whether these are a result of physiological changes or simply a placebo effect is irrelevant to a client, providing the outcome has an immediate positive impact on their state of mind and general well-being. The efficacy of massage therapy for DOMS is dependent on the experience of the massage practitioner; however, in any case, practitioners should refrain from deep tissue work and be guided by client interaction and feedback on levels of discomfort. Employing superficial effleurage and petrissage techniques, supported with passive and active movement based flexibility is strongly advised, alongside post-care advice on safe cryotherapy. Winter 2013 | PTM | 33
Ask the
expert
Answered by Nikos Skevis Course Lead for Personal Training
Q. I’m close to completing my Level 3 personal trainer qualification. Should I work as a gym instructor for a while, or go straight into full-time personal training?
A. I get asked this question a lot, and the answer really depends on what your objectives are, and how you wish to shape your career. Below are a few distinctions between the roles to help you make an informed decision. Working in a gym as a fitness instructor – this role essentially involves you being an ambassador for your chosen club. You can expect to greet members and deliver hour long gym inductions (3-5 in total at a busy club) in which you gather information and provide the client with a basic exercise programme to build their confidence and base levels of fitness. Also, this role is perfect for those looking for a better understanding of operations within the industry and will allow them to develop their communication skills with a wide variety of customers. This can prove invaluable when you decide to move into as full-time PT role, or taking the step towards fitness management. Working in a gym as a PT – this will involve building your business within your chosen club. The obvious advantage of this pathway is that you will have full access to good facilities and a large pool of members. You will either be charged a monthly rent/licence or give the gym a percentage of your hourly rate (often on a sliding scale which grows as your members grow). This environment will also allow you to watch other trainers and understand what makes their business a success or failure. This role is often suited to those who are confident to sell and deliver an excellent product within a competitive environment. Freelance PT – this role will give you the freedom to run your own business as and where you want (typically within homes, parks, studios etc). As well as the flexibility to make all decisions, you will also reap the financial rewards of your practice. For this to happen, a sound business plan should be put together, and you should consider who, where and how you intend to recruit clients before embarking on this adventure.
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Ask the
expert
Answered by Jaime Short Running Technique Master Trainer
Q. I used to be a forefoot striker during running, but after picking up an injury I have been told I’m a heel striker. What has made me change?
A. Most runners know that landing on the forefoot during running is more efficient and reduces the risk of injury, but few know why. In analysing the technique of elite runners, almost all of them land with a forefoot strike and appear light and agile. Next time you see a recreational runner pounding the pavements have a look at their form. Do they appear graceful and nimble, or slow, sticky and uncomfortable? Shoes play an important part in foot striking during running. Modern running shoes have affected the body’s ability to run naturally, with a forefoot strike. When we run in bare feet, our bodies naturally avoid heel striking (in favour of a forefoot strike) because it hurts! Most modern shoes are designed to minimise impact, so they provide you with a big heel cushion and lots of padding. But rather than protect you this actually reduces proprioception because the foot can no longer feel what is happening underneath it. This allows you to land on your heel, without realising it hurts. Ultimately, this leads to injuries such as shin splints, plantar fasciitis and knee pain to name a few. Therefore a change in your running shoe may have inadvertently increased your risk of injury, as you began to adopt a heel strike over time. To get out of this cycle of injury and pain, it’s important to go back to basics. The first step is to practice being barefoot for as much of the time as possible, and invest in a good quality barefoot shoe to protect your feet while doing so. This will give your feet plenty of time to get stronger. Part of this process may also involve specific exercises to improve strength, mobility and elasticity in the feet and toes – this is an important pre-requisite to learning proper running technique. In any case, seek out guidance from a suitably qualified running coach, or attend one of the many Running Technique Instructor courses through Premier Training International. Winter 2013 | PTM | 35
Protein
Shake Down By Ben Pratt - Tutor Manager
In the quest for bigger muscles, increased sporting performance and greater nutrient density, many people turn to the world of supplements, particularly protein shakes. With the widespread knowledge that protein is necessary for muscular development it has been one of the mainstays of sports nutrition for many years. Often the increasing pace of life and lack of time to spend on cooking good food has caused athletes and recreational exercisers alike to seek out a convenient source of protein that can quickly and simply meet this need. This marketing niche has been dominated for some years by manufacturers of protein shakes and bars.
W
hile it is clear that shakes and bars provide a solution for quick and convenient protein, it is just not as simple as gulping down a shake and here comes bulging biceps and rippling pectorals! The protein supplement market is
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overflowing with hundreds of different brands all claiming to be the best with the most effective results. The sort of benefits and claims promoted tend to focus on protein quality, ease of digestion, higher bioavailability, increased recovery, faster muscle growth
and increased tissue density. It is quite likely that even the most committed bodybuilder, athlete or keen exerciser realises that some of the advertising used may push the boundaries of accuracy to a greater or lesser degree. With that in mind, what really makes
a good protein powder and what should be avoided? There are several different types of protein used within most brands - including whey, casein, soya and egg white albumin. The most commonly used by far is whey protein derived from milk. Whey is the liquid portion of milk left behind when the curds are separated in the process of making cheese or Greek yoghurt. Before the creation of
protein shakes the whey liquid was an unwanted byproduct of manufacture and in many cases was disposed of in animal feeds.
.This marketing niche has .been dominated for some .years by manufacturers .of protein shakes and .bars.
Whey is a highly bioavailable source of protein, rich in branched chain amino acids that are easily digested and quickly absorbed into the blood stream. This is one of the main reasons why it has been promoted so heavily for muscle growth and development. The problem is that whey protein only constitutes about 1% of whole milk. Whey proteins are in solution within the liquid water that is separated from the curds. This means that to get a significant amount of whey protein a large volume of milk would need be ingested - perhaps more than anyone would be prepared to take in a day! A quick thought at this point is if it is only present naturally in milk in very small concentrations why seek to ingest it much larger volumes? The problem of accessing large amounts of whey has been solved by the protein manufacturers by concentrating and drying these sparse proteins into a concentrated powder, making it easy to ingest 20g or 30g of whey in one simple drink. Approximately two litres of milk would need to be consumed in order to get the same volume of whey. So how is it done? What manufacturing processes have been used to extract such a beneficial, elusive protein from milk for the convenience of the muscle seeking public? There are several different techniques used to make a protein shake. They involve various separating, filtering and concentrating processes to remove the elements that are not wanted and keep the fractions of liquid that contain the sought after whey protein. Winter 2013 | PTM | 37
Whilst it is unlikely all methods are used to make a single brand of powder the following options are available for use by the protein manufacturer:
same time. This can denature
What manufacturing .processes have been .used to extract such • Ultra filtration, micro filtration, .a beneficial, elusive cross flow filtration and .protein from milk for the diafiltration .convenience of • Ion exchange • Hydrolysation .the muscle seeking • Spray drying .public? • Freeze drying
These methods are used to produce virtually all varieties of whey protein on the market today, including whey protein concentrates, whey protein isolates or hydrolysed whey proteins. Each of these processes places the fragile whey proteins at potential risk of damage. Each process, bar freeze drying, exposes the whey to heat and pressure alone or both together at the
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the whey protein molecules, which means it changes the proteins shape and structure. The higher and longer the heat is applied the greater the structural damage of the whey molecules will likely be. Some of the processing methods listed above use acidic chemicals, electrical current and enzymatic actions to separate out the whey proteins. These will also impact the whey proteins, altering
them from their natural form. Denatured and damaged proteins will be much less useful for the body and can cause digestive distress by affecting the internal environment of the gut, which can be expressed within the body as bloating, gut irritation, flatulence or loose stools. Any protein powder or bar that causes any of these unwelcome side effects should be avoided as it can be a sign of a low quality, less effective product. Some consumers feel they have overcome the protein damage that happens to many brands by purchasing ‘cold processed’ powders. The term implies that heat is not used in the processing of the whey liquid. This is simply not true. ‘Cold processed’ is a patented term that guarantees the
powder has been produced with temperatures that do not exceed 50 degrees Celsius. This temperature was chosen because proteins become denatured more rapidly at temperatures above 55 degrees. Cold processing at these lower temperatures legally only needs to refer to the various filtering stages and does not mean that pasteurisation of the original milk has not occurred. Pasteurisation is a process that happens back within the confines of the original dairy the whey was sourced from. Milk is flash heated to 72 degrees Celsius for up to 30 seconds before the whey is separated from the curds. This means that some proteins will already be denatured before the filtering stages even begin. But does all this denaturing of protein actually diminish the effectiveness of the shake? Research into protein supplements and muscle growth do show a positive result. Many of these studies compare the results of people taking a protein supplement to those who take no enhancing supplement. Differences in bodyweight have been observed across 12-18 weeks of supplementation and training that range from virtually nothing up to 4kg of lean mass. This suggests that taking a protein shake may not necessarily guarantee muscle growth, but is fairly likely to help in some way if the only change in diet was to take the protein powder. Interestingly, scientific research that compares the results of taking regular whey protein to other sources of food protein
is significantly more difficult to find. There are a few studies that provide an insight into how effective whey is in relation to results obtained using other proteins. In comparisons to casein protein (the curds), whey has been found to be absorbed quicker in the intestine, but casein ultimately stimulated more muscle growth. This information has changed many protein formulations and it is becoming more common to find whey and casein blends on the market today.
.Research into protein .supplements and muscle .growth do show a positive .result. But hang on a minute! Whey and casein blends? Isn’t that how nature packaged it to begin with - we call it milk! Other areas of research into the volume of protein needed to stimulate muscle development has suggested that even active individuals probably get enough protein from a varied, whole food diet and that extra supplementation may not actually be necessary. Of course this is not usually supported by the protein powder manufacturers who have invested large amounts of their own money to prove otherwise. Whey and casein powders tend to be quite bitter and unpalatable on their own so often other ingredients are added to improve taste, texture, flavour, blendability and colour. Keep an eye out for artificial sweeteners
like aspartame, saccharin, sucralose and acesulfame K to name but a few. Read the label and be discerning in your choices. There are many grades of protein powder on the market from very poor to semi-decent. If you are not deterred and are still going to buy a protein shake, what quality of product should you be looking for? • Only purchase cold processed, pure whey protein concentrates – they do not have as high a level of pure protein as isolates but have been subjected to fewer stages of processing • Try to determine the quality of the original milk it was manufactured from – organic, grass fed milk is best as it will not have pesticide residues and if processed carefully may have better nutrient value • Avoid added sugars, sweeteners, bulking agents, emulsifiers, preservatives, colours and flavours whether ‘natural’ or artificial Perhaps the most important final thought is that supplementing with a protein powder will likely have little benefit if the total diet is not of good quality in the first place. It is after all a protein supplement, not a protein replacement.
Interested in finding out more - try one of Premiers nutrition courses. Visit www.premierglobal.co.uk or call 0845 1 90 90 90 for more information. Winter 2013 | PTM | 39
HOW we roll
fitness
This is
how we roll
By Paul Edmonson - Course Lead for ViPR Training
Photos: Simon Howard
Self Myofascial Release (SMR) – also known as foam rolling - is an effective technique in any personal training toolbox. But at times, it seems that we don’t have a good grasp of the science behind why we use it. This article takes a closer look at the structure of fascia, and why it’s important to foam roll this structure regularly.
I
n 2007 at the Harvard Fascia Congress, it was proved beyond doubt that connective tissue (fascia/ tendons etc) has excellent contractility. In real terms, this means that during functional movements (everyday tasks we perform against gravity and ground reaction forces) the body relies heavily on these structures to move, because they are much more energy efficient (i.e. storing and releasing energy). Therefore as fitness professionals, it makes sense to know how to treat and train these structures.
S
tructure of connective tissue Scientifically
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speaking, connective tissue is Free Bound Water molecules that are extremely malleable, and incompressible – approximately 70% water in total, which has both an intracellular and extracellular compartment. Think of it as two oceans of water, plus viscoelastic collagenous fibres that make up the remaining percentage of connective tissue structures. When we foam roll, these structures are compressed. When compression is applied to these ‘incompressible’ structures, the body creates a displacement of fluids (much like pushing your hand into
a stability ball – and tension develops on the sides. This displacement of fluids to the sides is important to observe, because if a client has swelling in this region of the body prior to rolling, then foam rolling is contraindicated.
E
ffects of training on connective tissue Global movement patterns often ‘beat up’ some of the local areas of the body, particularly around the foot/ankle, hips and spine. Therefore, it’s important to treat these areas using foam rolling, so that they can be re-integrated back into global movements patterns.
During (and after) movement, the connective tissue often gets ‘stuck down’, essentially becoming sticky and inelastic. The application of foam rolling however, allows water to be temporarily displaced out of the sticky area - and when the water flows back into the affected area, what flows back is new healthy clean fluid. Think of this as a pumping/ flushing process that allows the tissue fibres to optimise their ability to glide/slide and produce the contractions they once did before they got sticky and tight. In essence, foam rolling rehydrates the tissues to allow smooth efficient elastic recoil during movement. When tissues become dehydrated or tight, elastic recoil fails and movement becomes ‘glitchy’ as the body follows a path of least resistance. The result is movement impairment, pain and increased risk of injury.
E
ffective foam rolling Here are a few tips when it comes to foam rolling:
move slowly and keep the water in the area but displaced gently for smooth healthy motion.
1
3
2
4
If you are new to rolling, begin with a Styrofoam roller, which will feel more comfortable than some of the harder rollers. It’s also worth investing in the newer grid style rollers that have raised cushion squares, called distrodensity zones. These zones create a channel for blood/water to flow optimally during rolling. Move slowly up and down the targeted tissues. If the movement is too quick, the water being displaced will come back into the area with a high level of resistance (imagine running vs. walking through a puddle - walking creates displacement of water but no water is lost, whereas running results in water being pushed out because of increased force). Therefore,
Another consideration when foam rolling is the direction of rolling. Connective tissue is omni-directional (all directional), so it’s important to roll along different lines. This will target more fibres, creating different displacements of the tissues, and allows for more of the tissue to be cleansed and treated, ultimately resulting in better movement potential.
Pay particular attention to tighter areas of the body. Often the tissue will be ischaemic in these areas, and will require more rolling and flushing out. However, avoid rolling the groin/adductors, as there are many sensitive tendons and nerves in this area.
Winter 2013 | PTM | 41
Research corner
A Crisis of movement
Crisis of movement A
By Lee Saxby -Running Coach
A
ccording to the biomedical model, ‘normal’ running is considered intrinsically dangerous (30-79% of runners get injured every year) (1,2,3). Humans have been running long distances for over 2 million years and have evolved from 6,666 generations of ‘natural’ hunter gatherers but only 4 generations of ‘normal’ sedentary modern humans (4). Not only have humans evolved to run long distances, most of that running was done barefoot on hard, rough surfaces before modern humans invented footwear (5).
H
uman adaptations When viewing movement through an evolutionary lens it appears logical that humans are very well adapted to walking and running barefoot (7) and recent biomechanical research supports this logic with data that suggests running with a ‘natural’ technique characteristic of experienced barefoot runners (skillful forefoot
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strike, upright posture and shorter stride length) can significantly reduce loading rates (8) and reduce the risk of injury (9). The science behind barefoot running is indisputable. Adopting the technique of an experienced barefoot runner is relatively easy, but, a more difficult challenge is the ‘normal’ modern, shod foot itself (10). The problem begins from childhood: a child’s foot up to teenage years is mainly malleable cartilage and if regularly encased in ‘normal’ padded, ‘supportive’ footwear it will begin to adapt its structure to the shoe (the Chinese foot binding effect) whereas the more traditional ‘natural’ footwear of hunter gatherers is soft and pliable and adapts to the shape of the foot (11,12,13).
T
ransition to barefoot The benefits associated with a ‘natural’, barefoot running technique only occur if used in conjunction with a natural foot. The ‘transition’ to
References
Adopting the technique. .of an experienced. .barefoot runner is. .relatively easy, but, a. .more difficult challenge. .is the ‘normal’ modern,. .shod foot itself. barefoot can range anywhere from 6 weeks to 2 years, depending on how natural or normal your hardware is! The hardware of the foot is subject to the same biological laws of adaptation as the rest of the body (14,15,16) - too much, too soon will overload the structure. Therefore, invest in a few months of standing, squatting and walking barefoot to allow proprioception and gravity to quietly do their jobs before even attempting to run barefoot.
T
he real debate The real debate about barefoot running is not whether we should be doing it, but whether the inconvenience and physical discomfort associated with learning the skill is worth the time and effort? The same question could be asked of the ‘natural’ behaviour of breast feeding new born babies - and most would agree that the answer should be the same. Natural should be the same as normal (17). It stands to reason that a natural foot has all the technology you need, and a shoe should let your foot do its thing.
1. Taunton JE, Ryan MB, Clement DB, McKenzie DC, Lloyd-Smith DR, Zumbo BD. (2003) A prospective study of running injuries: the Vancouver Sun Run “In Training” clinics. Br J Sports Med. 37:239-44. 2. van Gent, R.M., Siem, D., van Middlekoop, M., van Os, A.G., Bierma-Zeinstra, A.M.A. Koes, B.W. (2007) Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. Br. J. Sports Med. 41, 469-4807. 3. van Mechelen W. (1992) Running injuries. A review of the epidemiological literature. Sports Med. 14:320-335 4. Bramble DM, Lieberman DE. Endurance running and the evolution of Homo. Nature. 2004;432:345–352 5. Pedro Carrera-Bastos, Maelan Fontes-Villalba, James H O’Keefe, Staffan Lindeberg, Loren Cordain. The western diet and lifestyle and diseases of Civilization Research Reports in Clinical Cardiology (2011) 6. Erik Trinkaus, Hong Shang A, Anatomical evidence for the antiquity of human footwear: Tianyuan and Sunghir Journal of Archaeological Science 35 (2008) 1928e19337. 7. Daniel E. Lieberman, Dennis M. Bramble, David A. Raichlen and John J. Shea, Brains, Brawn, and the Evolution of Human Endurance Running Capabilities The First Humans -Origin and Early Evolution of the Genus Homo (2006) 8. Lieberman DE, Venkadesan M, Werbel WA, Daoud AI, D’Andrea S, Davis IS, Mangeni RO, Pitsiladis Y. Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature. 2010; 463:531-535. 9. Daoud A, Geissler GJ, Wang F, Saretsky J, Daoud Y, Lieberman DE Foot Strike and Injury Rates in Endurance Runners: A Retrospective Study Med Sci Sports Ex (2012) 10. Hodges N &Williams M.A Skill Acquisition in Sport: Research, theory and practice (2012) 11. Hoffmann P The feet of barefooted and shoe-wearing peoples: conclusions drawn from a comparative study J Bone Joint Surg Am. 1905;s2-3:105-136. 12. Morton J.D. The human foot: Its Evolution, Physiology and Functional Disorders (1948) 13. Robbins, S. E. & Hanna, A. M. Running-related injury prevention through barefoot adaptations. Med. Sci. Sports Exerc. 19, 148–156 (1987). 14. Keibel F.K & Paine F.P. Manual of Human Embryology (1910) 15. Wolff, J. (1891). Das gesetz der transformation der knochen. Berlin: A Hirschwald 16. Bompa T.O . Periodisation: Theory and Methodology of training (1994) 17. Surgeon General’s Call to Action to Support Breastfeeding (2011) US department of Health and Human Services Winter 2013 | PTM | 43
ViPR
fitness
ViPR
and Loaded Movement Training
By Paul Edmonson - Course Lead for ViPR Training
When prescribing an exercise to a client to improve strength of the lower extremity, would you choose a lunge or a leg curl machine? According to traditional thinking, you could be forgiven in thinking that you would begin with the isolated leg curl exercise, before moving on to the more progressive lunge. However, such a train of thought is based on an isolated approach to training that has pervaded fitness training for over 25 years.
A
logical approach to training The human body is designed to carry out many movements and skills that are required in everyday life to achieve the objectives of occupation, recreation and sport. These skills include squatting, lunging, reaching, locomotor patterns, etc. If the body has evolved to function as a whole, then it certainly makes sense to train the body as a whole unit. Whole body movements result in enhanced proprioception and coordination, which helps to dissipate stress, allows for better quality of movement, and subsequently reduces the risk of injury. With this in mind, the leg curl exercise is a more advanced exercise because: 1. working against a resistance in a seated environment is foreign to the body. Therefore, the proprioceptors struggle to recognise this alien pattern and its purpose. 2. the isolated nature of the exercise places unnecessary stress on the knee joint and surrounding musculature. The static (and redundant) position of the hip and foot results in a lower distribution of stress above or below the knee, because they are not moving and the foot is off the ground. 44 | PTM | Winter 2013
Model - Lisa Adelle Welham
When we engage in task oriented exercise, there is a significant contribution from a strength, flexibility and cardiovascular standpoint. Each of these components feeds the other components and consequently feeds back relevant information to other body systems, such as muscles, nerves, blood, and importantly, the fascial system. As discussed in the last edition, the fascial system is considered to be a significant contributor to movement, and as such fascial training should be integral to any periodised programme.
T
raditional training model Traditional resistance training periodisation often begins with endurance training, with the objective of increasing blood flow and nourishment through capillarisation, achieved through lighter weights/higher repetitions. Hypertrophy then follows to
build muscle, which is not only aesthetically pleasing, but also protects joints; also, from a metabolic point of view, muscle burns calories. Strength is the next step in a periodised programme, where the goal is recruitment of more motor units and the synchronicity with which those motor units time their efforts. Finally, power training – where gains in strength help to build the foundation for speed.
B
enefits of ViPR training ViPR training is an excellent addition to traditional periodisation models, and allows muscle and fascia to work in harmony resulting in safer and more effective movement. With this in mind, loaded movement training should make up the first phase of clients periodised training programmes. This will ensure safety and compliancy of the tissues/segments of the body when they choose to progress
to harder, more specialised fitness training. Additional benefits include: 1. improved inter-muscular co-ordination – an important pre-requisite for heavier lifting 2. increased multi-directional motion/stability and strength - via collagen production in connective tissue 3. increased anabolic hormone production – important for muscle growth and fat loss
S
ummary Whether the objective is to lose fat or build muscle, ViPR loaded movement training will lay down a solid foundation to achieve this. Make ViPR training the first step in your periodised training program, to fully realise your endurance, hypertrophy, strength and power training goals.
If you are interested in learning more about ViPR, Premiers course is for you. Our one day course costs £125 – visit www.premierglobal.co.uk or call 0845 1 90 90 90 to book your place. Winter 2013 | PTM | 45
Ask the
expert
Garrath Pledger Course Lead for Strength and Conditioning
Q. Is being an Strength & Conditioning (S&C) coach just about getting bigger, faster and stronger?
A. When you think about a S&C coach you may automatically think about an athletic person who has had years of experience, knows every exercise under the sun and can help you to be bigger, faster and stronger for your sport. Or you could be more realistic about your thought process and think back to coaches you have had in the past in previous sports, at university or college. You should ask yourself: ‘why did I consider that person a great coach?’. Was it because they knew everything to know about the sport? Was it because they had a good reputation of developing everyone they trained into a great athlete? Or was it because they had the characteristics you considered were necessary to be a great coach? In reality, the majority of S&C coaches who end up being involved with elite athletes have a great underpinning knowledge of strength & conditioning - but not all of them can coach. A coach must be able to communicate with the athlete, they must get the athlete to buy into the programme and be able to enjoy the process they need to go through. This means getting them involved in the decision making, as well as educating so that they understand why they are doing what they are doing and how it will enable them to perform better. Although we talk about finding an S&C coach who ‘knows their stuff’, what we really should look for is a coach who can ‘coach their stuff’ – this is the type of coach who will enable you to become a better athlete.
46 | PTM | Winter 2013
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Are You Charging Enough?
By Andrew Crawford
Are You Charging Enough? T here are many rates on the market ranging from as little as £15 per hour to over £100 per hour. But how much does it really cost to be a Personal Trainer and how do you value the services you offer to the client? Have you ever asked yourself any of these two questions? How do you decide what to charge? or what does it cost for me to be a Personal Trainer? Let us look at some of the costs involved in running your PT business. 48 | PTM | Winter 2013
The basic essentials
Insurance Let it not be said that not having an insurance policy, to cover unforeseen eventualities, is a recipe for disaster, especially if you’re the defendant in an insurance claim. This alone can cost you thousands of pounds if you are not covered adequately. Get insurance now. Costs range from around £20 - £30 per month or more. Shop around and get insured. Music licence If you use music the cost of music licences from various companies must be factored into your costs. The licence
is a requirement under PPL regulations when performing with music in public places. Check individual companies for their latest prices. Personal Accident Cover Don’t forget your own personal cover in the event that you sustain an injury, which may last for more than eight weeks. Costs can be anything from £50 per month. Equipment More often than not, you may need the assistance of equipment to aid in the development of your client. Whatever your requirements, this will involve a small or sizeable investment upfront.
Petrol If you use a vehicle in your business, travelling to and from clients’ premises the gym or fitness studio will involve the consumption of petrol. Your car, van or 4x4 doesn’t run on air. There will also be costs for servicing, repairs, road tax and parking to be mindful of. Clothing Where would you be without the latest hitec functional outfit? To look good for your clients, visual pleasure costs money.
how much does it really cost to be a Personal Trainer Mobile/Telephone This is an essential tool for communication with your client and other business purposes. The costs spiralled out of control until the intervention of the fixed ‘all inclusive’ monthly fee.
Tax Obligations National Insurance Contributions Class 2 – Flat rate of £2.70 per week if profits are over £5,725. Class 4 – 9% on profits between £7,755 and £41,450 plus 2% on profits over £41,450. Value Added Tax If you are not VAT registered, you will suffer an additional VAT charge of 0%, 5% or 20% on top of the cost of goods or services supplied in the UK. Income Tax You will pay 20%, 40% or
45% on your taxable profits made during the year. Not forgetting the advanced tax payment known as ‘Payment on Account’. Corporation Tax If you have incorporated your PT business, i.e. it is a limited company, your rates will be 20%, 23.75%, 23% depending on the level of your taxable profits.
Additional/Optional Expenses
Bookkeeper/Accountant In order to keep your records in order, tax paid on time, correct reliefs claimed and your tax liability fairly low, you may want to engage the services of a qualified Accountant. Prices range from £175 to £600 pa to include completion of your Self Assessment Return. Price will also depend on the complexity of individual tax affairs. Agree fees in advance but beware variations during the course of the year. Winter 2013 | PTM | 49
Home as an office You will consume the extra charge of electricity, lighting and heating. Not forgetting the additional costs of installation of new telephone or fax lines, Internet facilities, construction of a studio. Although these are claimable costs against the business they must be separated from personal everyday use. Rental of premises If you do not have a studio at home you may wish to rent alternative space. Some fitness companies hire their gyms to Personal Trainers but you have to fit in around their other 50 | PTM | Winter 2013
clientele. Costs can range from £100 per month upwards.
Some fitness companies hire their gyms to Personal Trainers but you have to fit in around their other clientele. Website If you are serious about yourself you will need to construct a website. There are basic packages on the market, which allows you to construct your own, alternatively you can use the services of a Web
Designer. Look to be paying anything from £50 - £75 upwards for the first page, thereafter, anything between £25-£60 and upwards for additional pages. Financing loans/overdrafts & bank charges You may find yourself in a position where you borrow from banks or building societies to finance your start-up costs. Interest will be applied on top of the monthly payment of the capital. Try not to go overdrawn. The banks will charge you for this along with the letter telling you
courses will vary from Training Institutions. (Watch out for courses that have part 1, part 2 and part 3..!!) Exam Fees On top of the course fee you will pay an exam fee. If you fail, you will pay a re-examination fee. Education Updates It is not good enough to have just one qualification these days. What tends to happen is as new ideas and concepts come onto the market you will need to be trained in order to start using the idea or pay for a licence to teach it. Travel To stay on top of your game, you would invest in yourself which may require you to travel to different venues around the UK to see your favourite presenter or hear an expert speak on a particular subject. If you are not doing this, your competitor certainly is. that your account is overdrawn. Charge £25. The banks also charge you for depositing and withdrawing your own money in some cases.
Education Initial Qualification Costs Your first qualification may have been a simple health related qualification. The cost for this initial course was anything between £300-£700. Other qualifications may have been Personal Trainer based. These courses may cost from £2,000-£3,500. Costs for
Hotel, Motel, Holiday Inn The costs of hotels will vary depending on the star rating. You may have needed to stay in one of these whilst on an Annual PT related Convention. Subsistence You will need to eat whilst away from home. Breakfast, lunch, dinner and snacks. Socialising is included here, as that expense would not have occurred but for the training course. Books/Publications There are books and monthly publications on the market, which are an essential tool in your profession in terms
of updates and awareness. These are not cheap. Subscription fees There are various subscriptions available to other publications relevant to this industry.
Getting your client Promotions/Advertising Promotions through the different types of media will have varying costs. Ideas of gifts and giveaways will involve upfront costs. Work within a budget in this area say £500. Marketing Marketing is similar in nature to promotions but may be more expensive. Engaging a PR company could be an option as their fees will be based on agreed and specified returns. Think in terms of £1,000 plus. Business card The initial set-up of the business card may cost up to £80. Thereafter a set of 250 could cost between £90£150. This will depend on the weight and if you are wanting full colour. This is a recurring expenditure. Handouts The printing of your personalised handouts advertising why clients should go with you and the services you offer is an inexpensive way if done in bulk. But this is a necessity if relying on new clients to know about your services. Allow up to £500 for this. Contract If you have a contract with each of your clients, you may Winter 2013 | PTM | 51
get the initial one drawn up by a professional Solicitor and you know what types of fee they charge! (Pick a figure, any figure). £250 should be sufficient. Don’t let them telephone or write letters to you. Cover everything in one consultation meeting.
Lost Income Cancellations If a client cancels without you having provisions in your contract, you have lost this income, especially if you have not had time to find a replacement. Have a time limit built into your contract on a sliding scale. Time to service “that” client Whilst servicing one client for £25 per hour there could be another for £47 an hour. Decide which is more cost effective and profitable in the long run. Depreciation Vehicles, equipment, fixtures and fitting all depreciate in value. You will no longer have an asset worth the amount you paid for it as little as in one year. Holidays You will undoubtedly want to take holidays throughout the year. This must be discounted, as you will not be earning whist enjoying your sunshine break.
You will no longer have an asset worth the amount you paid for it as little as in one year. Sickness 52 | PTM | Winter 2013
If you happen to be sick for more than a few days and unable to work you would loose that income for those days you are off. Alternatively, you could get another Personal Trainer to train your client. This could work against you, however, as the client may transfer to them. Lost client, lost income. No show of client If a client does not show up you’re the loser. No client, no income. Unless you have built in some safe guards. Research/Reading How often have you heard the term ‘recommended reading’? Research takes time. Time is money.
Conclusion It is not enough to charge a fee based on others around you without taking the above factors into consideration. Traditionally charges were based on the type of area you served and the knowledge you had from other Trainers in that area. e.g. Clients in Fulham would pay more than clients from say Bradford.
Will our industry become saturated with Personal Trainers or will there be enough new clients entering our market? This is where lateral thinking takes over. You may have to retrain in our specific areas to keep that competitive advantage. This all costs money. Remember, the taxman will want a percentage of every hard earned pound you earn. Factor the above costs in your charges and get paid for what you think you are worth. So… are you charging enough? Andrew Crawford is a Chartered Management Accountant who has a wealth of experience and a comprehensive understanding in dealing with fitness professionals within the Health &Fitness industry. Download your FREE guide at www. fitnessindustryaccountants. com/free_guide
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Winter 2013 | PTM | 53
fit for
football
Fit for football
By Steve Harrison - Tutor Manager
Football being a team game means that there is not necessarily one type of person, or a particular set of physical attributes that align themselves to that of the perfect player. If we look at Lionel Messi, Christiano Ronaldo, Thiago Silva or perhaps Gareth Bale, we would see a very different list of characteristics – not just in their style of play, mental strength and attitude, but also in the vast differences between their physical stats. So, being fit for football is quite a tough quest – especially as to truly master this, you would have to truthfully evaluate where you personally need to develop on weaknesses and maximise on strengths related to your specific role on the pitch.
C
ommon ground Are there common attributes that would be beneficial across all areas of the game? Many would argue that there are. For example,
54 | PTM | Winter 2013
the best players are very quick off the mark, and therefore being highly reactive with good agility is surely a key area of focus? Endurance, or perhaps more accurately
a fast recovery rate after highly repetitive sprints is also invaluable, particularly in a high paced game. Possessing the strength (in all planes and directions) to be able to hold
your presence on the ball is another attribute. And let’s not forget the fine motor skills such as dynamic balance and proprioceptive awareness that allow players to develop the skills we often associate with the best in the game.
T
raining demands Most clubs at amateur level will train on a Tuesday and a Thursday, with a game on the Saturday – so training hard around this can be difficult, considering that recovery is vital and the risk of overtraining can have a devastating effect on either game performance or perhaps worse in the manifestation of injury.
Endurance, or perhaps .more accurately a fast .recovery rate after .highly .repetitive sprints .is also .invaluable, .particularly in .a high .paced game. So, when is the best time yoga or a full body stretch on to train? Friday before the the Wednesday would be a game must be kept aside for preparation with nothing more great supplement also). than light mobility or tactical Example training plan work; and the Sunday should Considering the areas of focus allow for full recovery post above, the following Monday game. Thursday would be led by the team’s coach, as would workout lists a few exercises that will target each area Tuesday; leaving Wednesday and Monday as the only real specifically to help benefit a training options. In the interests football training programme: of avoiding overtraining, and creating more balance over Light CV warm up the seven day window, a solo approx. 5-10mins of workout on the Monday is likely familiar dynamic mobility the best option (perhaps some movements and a light,
1
progressive run
2
Slalom run intervals – set up a course on the floor outlined by cones in the shape of a figure 8 or two squares next to each other. The length between each cone/side of each square should be five metres. Starting from one corner, you would slalom run around the edges in a figure 8 shape until back at the start – with one whole lap being 40 metres. Perform this ten times as fast as possible Winter 2013 | PTM | 55
fast as possible. Try to keep your posture strong and up, and although height is a goal, the primary objective of this exercise is reactivity - aim to be in contact with the floor for as little time as possible. Alternate legs and repeat until 10 reps have been completed per leg (don’t rush between reps if it feels easy – this can be a very taxing exercise, so go for good quality reps).
5
Ladder drills - SAQ ladder drills are quick and great fun. To finish this training workout find five tricks or skills, and try to translate these skills into an exercise with the ladder. Once you have decided on the stepping pattern through the ladder, complete five full lengths as fast as possible for each of these five skills (25 full lengths of the speed ladder in total).
6 without any rest to complete a slalom of 400 metres. Then rest for one minute and repeat ten times in total (4km). Allow between 20 and 30 minutes for this exercise and time your efforts to ensure that you are giving your best each time.
3
Weighted transverse pivot lunges - place one foot on the floor with your weight between the ball of the foot and the toes, this will be your pivot leg. Holding a heavy kettlebell, dumbbell or weight plate at your chest alternate between internal and
56 | PTM | Winter 2013
external transverse lunges for a count of 20 repetitions – aim to complete these fairly quickly but do not lose balance or technique. This exercise will help to build good leg endurance as well as 3D mobility for sharp turns. Aim to complete three sets on each leg.
4
Depth jumps - find a plyo-box, step or sturdy platform approximately 60cm high. In a controlled manner, step off the platform to land on one leg and try and rebound back upwards as
Core and pushing exercise – finish off your session with this simple exercise. Starting from a kneeling position with torso upright – drop to the floor in front of you (into a push up position) and then return to start position as fast as possible, then repeat the same but to your left instead of to the front, then to your right, and then finish by leaning backwards (just until both hands are on the floor behind you). Continue this sequence of drops and push up returns as fast as possible for a total of 90 seconds. Rest for one minute and repeat again.
7
Cool down - repeat a similar sequence of mobility movements as in the warm up
tivity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor g Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cy Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrition f t Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise s Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspend T R A I N I NCertificate G I N T E R N Ain T IExercise ONAL nstructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training to Music Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performan Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Tot Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training e Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advance Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Nata s Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspend nstructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performan Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Tot Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training e Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advance Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Nata s Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspend nstructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performan Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Industry-leading fitness Training Tot Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training qualifications e Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advance Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Nata Top up your qualifications s Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspend andTraining REPs points nstructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Certificate in Exercise to Music Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performan your earning Maximise Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Tot Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructorpotential Training Running Technique Instructor Training e Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advance Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity venues Award in Designing Pre and Post-Nata nationwide Training Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement In unning Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to courses Music Totaland Group Instructo Face-to-face itioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performance Nutritional Advic study tivity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebellonline Instructor Training Total Padwork Instructor g Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cy with the elite Advanced training TrainInstructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Training Nutrition f t Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activityprovider Award in Designing Pre and by Post-Natal Exercise as chosen s Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor athletes and top PT’sTraining Suspend nstructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performan Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Tot Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training e Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advance Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Nata s Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspend nstructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music FIND USAdvanced ON: Nutrition for Physical Performan Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Tot Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training e Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advance Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Nata s Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspend nstructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performan limited offer will be valid on selected 1 & 2 day CPD courses which are booked and paid for online (not valid with any other offers). Advice for*This Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Tot Terms and conditions apply. Please refer to our website. Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Winter 2013 | PTM | 57Training e Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advance
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58 | PTM | Winter 2013
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