Pillar One: AWARENESS
Definition: Monitoring training performance and progress to meet the client's goals.
⚡ Habits
- Log weight used on the app for each set
- Use app throughout session to watch video & read workout details
- Record working sets throughout the session and take note of tempo
- Have the tempo resource handy on their phone for when they train
- Read the description underneath for further details on tempo & correlate with the tempo prescribed
- Update the training diary after each session to monitor progress
⚡ Habits
- Log weights used for all sets in each session
- Log time for time-based exercises (planks) and aim to overload each week
- Log warm up weights consistently each week to progressively overload properly
- Review videos to track tempo during the workout in real time. Adjust accordingly
- Track rest periods during the workout
- If using a watch, log the workout to start to collect data or time and HR
- Review training logs weekly to ensure alignment with prescribed program
⚡ Habits
- Log sets & volume in each workout for the week
- Track warm up sets & weights
- Log any additional training/exercise to monitor stress & load
- Progressive overload each week, in a gradual manner (not too much)
- Use integrated training diary that combines detailed performance tracking with real-time feedback
- Adjust training regimen dynamically based on detailed logs and performance data
⚡ Habits
- Use weekly reflection to note down one small win for the week
- 5 minutes of journaling each night with a given prompt for the week
- Utilise the end of block reflection to go into more detail & zoom out
- Comment on how the movement is feeling in general (stronger, smoother, heavy etc)
⚡ Habits
- Use weekly reflection to note down one small win for the week
- 5 minutes of journaling each night with a given prompt for the week
- Utilise the end of block reflection to go into more detail & zoom out
- Comment on each workout with how things felt as a note for next time
- Use objective data to reflect and zoom out on progress
⚡ Habits
- Hit a daily step target
- Deeper awareness of sensation / fatigue / technique
- Breathing practice, mindfulness
- Movement drills and sensation tracking
- Upload videos of mobility drills to monitor & track improvements
- Comment on how they felt subjectively
- Use the end of block check in to reflect on any improvements or general reflections
Pillar Two: CONSISTENCY
Definition: Maintaining adherence to the training plan by ensuring regular exercise sessions are completed as planned.
⚡ Habits
- Set clear days & times that they can commit to 3x 45 minute workouts each week
- Lay out clothes the night before if training early
- Use a calendar or list to remind them throughout the week
- If they miss a session, complete it the next day
- Take clothes to work if going straight after
- Forecast any distractions or social events & plan around them
- Never miss a Monday session. Build momentum early in the week
⚡ Habits
- Set clear days & times that they can commit to 4x 60-90 minute workouts each week
- Give an additional 5-10 minutes to warm up properly with warm up sets
- Be able to be flexible & move training sessions around each week if necessary
- Time block out gym sessions to make sure they have accounted for travel timing
- Forecast any travel or social events & plan around them
- Never miss a Monday session. Build momentum early in the week
- Use scheduling app to organise workouts and ensure prescribed volume and intensity
⚡ Habits
- Set clear days & times that they can commit to 4x 75-90 minute workouts each week
- Choose a gym that aligns with your fitness goals and provides a positive atmosphere
- Give an additional 10 minutes to warm up properly with warm up sets
- Be able to be adaptable to independently adjust training week to fit all sessions in
- Utilising the right equipment & lifting accessories
- Use sophisticated scheduling tools and prepare workouts with flexibility in mind
⚡ Habits
- Follow the warm up assigned & tick it off
- Set your timer for 5-10 minutes to make it a priority
- Give yourself enough time (45-60 minutes total) to complete your entire workout
- If you do run out of time, drop the last exercise instead of skipping your warm up
- Watch the exercise videos provided
- Read the workout & watch the demo videos beforehand so they feel prepared
⚡ Habits
- Comment on how difficult each set felt (RPE)
- Gradually increase weight each set if bar speed isn't slowing down
- Log what sets are 'warm up sets' based on how smooth they feel & look
- Aim for 2-3 warm up sets for A series if a compound
- Start to include them for isolated exercises. Aim for 1-2 sets
- Plan and complete five to six workouts per week, adjusting as needed based on feedback
⚡ Habits
- Sport specific drills
- Mobility specific drills
- Precise targeted warmups for optimal performance
- Follow a precise workout schedule, incorporating strategic adjustments based on performance and feedback
- Integrate advanced measurement tools with detailed tracking
Pillar Three: ACCURACY
Definition: Precise measurement of training variables to optimize performance and progress.
⚡ Habits
- Upload videos of training
- Completing the entire session as best as they can
- Implement weekly feedback given by coach by reviewing the comments or tech review video beforehand
- Watch introductory video on tempo
- Increase strength by tracking weights & increasing when appropriate
- Aim to work towards the higher rep range assigned
- Take a few minutes to set up each exercise properly
- Prioritise tempo over increasing the weight
- Use a tempo reader to help pace initially
⚡ Habits
- Use data from previous week/s to guide weight selection objectively
- Aim to work towards the LOWER rep range assigned and get comfortable with heavier weights
- Small gradual weight increases throughout a training block for each set (2.5kg-5kg)
- Introduce 'warm up sets' as a part of their routine for compound lifts
- Use the bar speed as a gauge of intensity & effort. Last 2-3 reps should be visibly slower
- Log warm up weights consistently each week to progressively overload properly
- Measure and log specific training details with high precision
⚡ Habits
- Add either a little more weight or time to each movement to progress
- Use the end of block check in to reflect on any improvements or general reflections
- Review and adjust training plan based on highly detailed metrics and expert feedback
- Integrate advanced measurement tools with detailed tracking of metrics
- Make precise adjustments to enhance performance based on detailed analysis
⚡ Habits
- Measure and record specific training metrics such as weight lifted, sets, and reps
- Use training diary to record exercises, sets, reps, and weights lifted
- Track adherence to prescribed program
- Aim to complete all sessions in a training block before increasing weekly frequency
- Regularly review and adjust training plans based on detailed metrics
⚡ Habits
- Use enhanced training diary or app to log detailed metrics including exercise type, volume, and intensity
- Review detailed training metrics regularly and make precise adjustments to enhance performance
- Track daily steps target each day
- Log detailed metrics with high precision for weight, reps, and sets
- Ensure alignment with prescribed program through weekly metric reviews
- Make data-driven adjustments based on performance trends
⚡ Habits
- Integrate advanced measurement tools with detailed tracking of metrics such as weight, volume, and intensity
- Review and adjust training plan based on highly detailed metrics and expert feedback to ensure optimal performance
- Use sophisticated data analysis to optimize training variables
- Track multiple performance indicators simultaneously
- Make micro-adjustments based on comprehensive performance data
- Combine subjective and objective metrics for complete performance picture