How Many Times a Week Should Your Clients Workout?

Everyone wants to know how often they want to work out. Do you tell all of your clients the same answer?

In this video, Mike takes you through this foundational topic of programming. What exactly is training frequency? What dictates the optimal amount of times to work out each week?

He even adds in a few example programs for you to take home and ponder immediately.

For related videos, check out our intro programming course.
Intro to Writing Training Programs

For further reading, look no further than the manual of training science, “Supertraining”.

When “Speed Work” Isn’t Making You Faster

Rest periods might be the most underrated component of any program. Clients tend not to realize how important it is that they take a certain amount of time resting between exercises, and it’s easy for coaches to let it slide.

And if you remember nothing else from IFAST University, you remember this:

Improper rest periods completely undermine your speed work.

In this video, Mike takes you through this foundational topic of programming. What exactly is a rest period? What dictates the optimal amount of time to rest between exercises?

Walk away with the 4 ranges of rest time that correspond to a specific training adaptation to make sure your athletes who need strength are actually getting stronger.

For related videos, check out our intro programming course.
Intro to Writing Training Programs

For further reading, look no further than the manual of training science, “Supertraining”.

Moving Motor Morons

Have you ever worked with a client who seemed to not understand a single word you were saying?

“Lay down on your side.”
“Okay.”
**Lays down on back**

Seriously. If this hasn’t happened to you yet, you just wait. You’ll be so taken aback.

IFAST coach Jae Chung is familiar with these scenarios, and as our resident coaching expert, we’ve decided to bring him in to talk about

  • The kinds of problems you will run into with these clients
  • How to have empathy for these kinds of clients
  • How to coach these clients more effectively

Coaching these people can be frustrating. To be blunt, it is difficult. Use some of Jae’s wisdom to help you through these tough scenarios.

Mirroring Clients

If your clients are going to listen to you, you need them to trust you. You build trust by building rapport.

There are many ways to do this, but one of the simplest ways is mirroring.

In this video, IFAST coach Jae Chung addresses

  • What is mirroring?
  • Why do people do it?
  • How can I do it if I’m not good at it?
  • What to do if this feels weird and unnatural

That last bullet is, honestly, the most difficult part of mirroring your clients. Being too aware of it makes you look weird.

Treat it just like training: gradually increase volume and intensity over time.

Post-Activation Potentiation: Using our physiology to enhance training

Post-Activation Potentiation

Big words, simple concept: post-activation potentiation is simply the extra neural drive you get after doing a heavy set.

In this video, Ty dives into this tricky training method, showing you how to use it to maximize power development for your athletes.

And, to be honest, even the weekend warrior type of client gets a kick out of this!

For related videos, check out our intro to ex phys course.
Intro to Exercise Physiology

Building an Off-Season Training Program

Building an Off-Season Training Program

Once you understand the X’s and O’s of training, the next step is understanding how to put the pieces together across multiple training blocks.

In this video, Mike outlines how he links together multiple training cycles to ensure a smooth transition for his athletes. Whether your goal is to better understand progressions and regressions, loading cycles, or how to periodize your energy systems training, it’s all covered in this video!

Mistakes We've Made with Interns

Mistakes We’ve Made with Interns

This month’s random content is about managing interns and employees. The “Mistakes I’ve Made” is Jae Chung’s favorite, so he’s using it to tell you about some critical mistakes we’ve made in designing our internship curriculum, and in managing our interns over the last few years. We’re proud of our internship program, which has produced many successful coaches in the industry. We also know that we can always do better, and in this month’s installment, Jae tells you exactly what we did wrong, and how you can learn from our mistakes.

  • What (not) to do when one intern or employee doesn’t pull their weight
  • What (not) to do when one intern is more experienced than the others
  • How (not) to create resentment and kill group morale

Read More

Muscle Structure and Function

Muscle Structure and Function

Muscles! The thing that got us all into this field. They make people look better and do some really cool things, but what is really going on here?

In this video, Brandon dives into what’s going on under the hood.

  • Why is muscle structure and function important to coaches?
  • How muscle, muscle fibers, and sarcomeres are arranged.
  • How sarcomere arrangement and length alter function.
  • How muscle contracts and what causes it to do so.
  • What makes “fiber types” different from one another.

For related videos, check out our intro to ex phys course.
Intro to Exercise Physiology

If you want to read more about muscle structure and function, Brandon recommends the following textbooks

Vital Training for Lateral Speed

Speed is one of the most complex topics in the game of strength and conditioning.

Why is an athlete slow? Well, it could be literally anything: genetics, training age, relative strength, body composition, hip mobility, sleep habits… the list goes on and on!

In terms of lateral speed and agility, athletes need to be able to move in the frontal plane about a sagittal axis. For example, hip abduction strength is absolutely essential for team sport athletes.

But what if your athlete can’t abduct their hip?

In this video, Ty walks your through a 5 exercise progression that he uses for teaching an athlete how to abduct at their hip, that is, pure hip motion (none of that back side bending compensatory movement stuff).

Let’s talk frontal plane. Are you ready?

For more, be sure to check out the Ty’s Speed and Agility Q&A.

Speed Training

Speed is one of the most complex topics in the game of strength and conditioning.

Why is an athlete slow? Well, it could be literally anything: genetics, training age, relative strength, body composition, hip mobility, sleep habits… the list goes on and on!

In this video, Ty explains to you 3 of the most common issues that he sees when making athletes faster and what he does about it.

Actually, if we’re counting, one of the fixes applies to two issues, for a total of 4 issues. But he’s modest, so he just said there were three issues.

Come join Ty to address problems with linear speed, lateral speed, and multidirectional speed.

For more, be sure to check out the Ty’s Speed and Agility Q&A.

A Quick and Fun Way to Keep Your Clients Motivated

The fitness coaching life can be complicated. How do you keep your physical freaks engaged? How do you convince your less athletic clients to push themselves?

This month, IFAST coach Brandon Brown takes you through a project we just started this year: the IFAST Conditioning Challenge. He details

  • How we set up our conditioning challenges to be fun, safe, and effective
  • How group suffering brings people together
  • How to trick your lazier clients into working harder
  • How competition drives physical fitness
  • An example program from one of our monthly conditioning challenges

This has proven to be a great way to keep both the clients and the staff engaged in their physical fitness.