Client & Athlete Information
Hey everyone,
You’re here because you’ve either singed up to one of the online teams, or have decided to take the plunge and be trained by me on a one to one basis either in person or online.
This page is here to help you understand how to read the programs I write along with all the other information you may need to make the coaching transition as seamless as possible.
I make no apologies for how quick and dirty this but will look to improve video quality and production value in the future.
LEGAL STUFF & Information For online teams only
You should have filled these in already I know it’s boring, but please read and fill out the forms below if you haven’t already…
Teams Information
Instructional Videos For Everyone
How to Read the Program
This is a 6 minute video on how to read the programming sheets I use to create your programs.
Sending / Uploading Videos
Keep them short and please cut your videos before you send them for review to just the start and end of the set.
It saves lots of time and allows me to focus on what I actually need to do.
The first and last set of a main movement or technical exercise and the first set of an assistance or accessory exercise will usually suffice unless I ask for more.
These guidelines mean I get to see what I need to see and saves me time skipping through videos and sections of videos.
Instructional Videos for One to One Athletes
Wellness & Recovery Tracking
This is a 4 minute video on how to use the recovery and wellness monitor.
If you’re a one to one athlete and need one, you don’t need to download it. I’ll sort it out for you.
If you’re in one of the teams and feel like general recovery is something that could be improved, Downloading this and tracking things for a few weeks will help you identify where to put your efforts.
Macro Tracking
This is a 4 minute video on how to use the macro tracker.
If you’re a one to one athlete and need one, you don’t need to download it. I’ll sort it out for you.
If you’re in one of the teams and feel like an overview of your macros and weight is something that could be useful, Downloading this and tracking things for a few weeks will help you identify where to focus your efforts.
Progress Photos
Body Composition Tracking
Downloads
Tracking Maxes
A not so beautiful but functional and editable spreadsheet that allows you to accurately track your maxes.
Use this spreadsheet to track your maxes and estimated maxes for each movement.
For Weightlifters the sheet also includes important ratios for lifts like Powers, Pulls and Deadlifts which will help you work out your load for percentage work.
Calculators And Working out Percentage
All you have to is input your max, estimated max, or relevant 8RPE single into the box at the top of the sheet of the relevant calculator, and the spreadsheet will do the rest.
It’s by far the easiest way to work out your numbers for your session if you struggle with percentages.
I often like to work with a range so I often take the number from the target weight and then go 2% higher on the ‘upper limit’ weight to get the range.
In Session Progressions
It’s essentially a set of simple explanations of what I mean if I write something like ‘Use the Snakes & Ladders Progression’ and saves me writing a full explanation every time I write a program.
It also includes some simple tactics for if a session goes south for whatever reason and you don’t know what to do.
It does need reading and understanding if you want to get the most out of my programs though.
