This free train library from Precision Diet incorporates males’s and girls’s variations of over 400 train movies.
It’s designed to be a useful resource for private trainers and energy coaches who present distant or on-line exercise teaching. However it’s additionally freely accessible to anybody else who would possibly profit.
Each train video is filmed from a number of angles and offers efficiency pointers via audio narration and textual content overlays.
Plus, every video highlights frequent motion flaws to keep away from throughout every stage of the train.
And it’s all organized right into a searchable, filterable spreadsheet that lets you copy and paste video hyperlinks—and accompanying textual content train cues—proper into your individual materials.
Private trainers and energy coaches can use this video train library to:
- Embody high-quality train demonstrations in your exercise packages—with out having to look the web or create your individual movies
- Ship shoppers fast and dependable hyperlinks to any train they might have questions on
- Present shoppers with progressions, regressions, or modifications for widespread workout routines
And completely anybody can use this PN video library for professional instruction on the right way to carry out lots of of workout routines safely.
As a bonus, we’ve additionally included a 14-day at-home exercise program, to spotlight how we use these actions in our Precision Diet packages. Be happy to obtain it for your self, or share it with your folks, relations, or shoppers.
To get essentially the most out of this video train library, hold studying. However for those who’re prepared to leap proper to assets, you may click on the hyperlinks under.
How one can use this video train library
The workout routines on this video library are grouped within the downloadable spreadsheet in two alternative ways:
1. By motion sample. You possibly can seek for any train by class. For instance, for those who’re in search of a regression or development for a goblet squat, you may search via different squat sample actions to seek out body weight, dumbbell, and barbell squat variations.
2. By identify, alphabetically. We’ve additionally included an alphabetical record of each train within the video library. Plus, you may at all times do a easy key phrase search inside the spreadsheet to seek out the train you’re in search of.
Train ideas for on-line teaching
It’s possible you’ll have already got an efficient system for choosing the proper workout routines on your on-line shoppers. But when not, contemplate the recommendation that follows.
When deciding on workout routines for on-line or distant shoppers, it’s necessary to acknowledge this:
The workout routines you usually prescribe to in-person shoppers won’t be acceptable on your on-line shoppers.
The explanation: In comparison with in-person teaching, your understanding of your shoppers’ motion abilities—and your means to boost these abilities via teaching—could range considerably alongside a continuum.
As an illustration, you will have a variety of on-line shoppers that embody:
A. Individuals you additionally work with in-person.
- You understand how properly they transfer and which actions they’re expert in.
- You understand how properly they self-monitor their motion high quality.
- You understand how properly they tempo themselves.
B. Individuals you’ve by no means met in particular person… however you’ve accomplished an intensive on-line motion evaluation and gotten to know them.
- You’ve gotten a great grasp of their bodily capabilities.
- They usually ship you motion movies for suggestions.
- They pay shut consideration to their kind whereas exercising.
C. Individuals you don’t know properly… and with whom you not often correspond.
- You largely ship them exercises and diet materials.
- You briefly test in with one another a few times a month.
- They advised you they’ve labored out on and off for a very long time, however you’re undecided what that basically means.
Relying on the place shoppers are on this continuum, the next ideas apply to a point.
1. There gained’t be an instantaneous suggestions loop.
Train is a type of talent improvement.
Exercises metabolically and neurologically problem motor patterns. This, in flip, elicits the coaching results that develop athletic abilities and produce outcomes.
The event of any talent requires that you simply begin with a psychological mannequin of what “good” is. As an illustration, ask your self: What does a “good” squat or “good” pushup appear like?
The aim is to then follow that psychological mannequin on the fringe of your means. Instance: doing a squat for as many reps as you may with “good” kind. (As soon as your kind begins to interrupt down, you’ve exceeded the sting of your means.)
Over time, the metabolic, structural, and neural challenges of this exercise drive the coaching results we’re all acquainted with:
- stronger muscle groups
- higher coordination
- much less physique fats
Alongside the best way, the standard of the motion sample you follow—that’s, how “good” your psychological mannequin is—impacts the standard of these outcomes. This additionally performs an enormous position in your long-term resiliency and harm danger.
So how do you enhance and strengthen the standard of that motion sample? By making and correcting small errors on the fringe of your means.
And the flexibility to do that? It is dependent upon a suggestions loop: a relentless comparability of what you wished to do, what you did, and the way you are able to do it higher the subsequent time.
With in-person coaching, that suggestions loop can come instantly and repeatedly from an professional coach.
As an illustration, after watching a consumer squat, you would possibly say:
“Hey, on that final set of squats you began to elevate your heels a bit and shift stress extra into your knees and decrease again. Subsequent time, let’s mentally deal with protecting your heels rooted into the bottom once you’re underneath fatigue. Or we are able to alter the load or reps to maintain you in a top quality sample.”
In on-line teaching, although, that suggestions loop can solely come from the consumer. The plain drawback: It’s very troublesome for individuals to self-monitor delicate shifts in motion high quality whereas understanding.
Which means small errors—and generally large ones—can proceed unchecked for a very long time. That slows down talent acquisition, and thus, progress. Worse, it could actually result in motion dysfunction and irritating accidents.
This brings us to level #2.
2. It’s necessary to depend on “high-fidelity” workout routines.
Clearly, lack of quick suggestions is a problem for on-line teaching.
However there’s a sensible option to account for this: Alter your train choice to favor “high-fidelity” actions.
These are workout routines which are prone to be executed accurately with out suggestions and whereas underneath fatigue.
Consider two variables when selecting an train:
- The specified motion sample (for instance, a squat sample)
- The loading essential to get the specified coaching impact (for this particular consumer, at this explicit spot of their exercise, and at this level of their total coaching program)
From right here, select the train with the very best chance of being executed safely and accurately… with out suggestions… whereas underneath stress and fatigue… and whereas nonetheless assembly circumstances 1 and a pair of.
That’s a mouthful, we all know. However the level: Contemplating every of those elements will provide help to select the most effective workout routines for every consumer.
And hold thoughts: A high-fidelity train for one consumer is probably not a high-fidelity train for an additional consumer.
However some actions typically meet the usual for most individuals. Right here’s a shortlist of high-fidelity workout routines you would possibly prioritize, and low-fidelity workout routines you’ll wish to program with higher discretion.
Excessive-fidelity workout routines
These workout routines can normally be executed comparatively reliably underneath fatigue with minimal suggestions.
- Goblet squats
- Pushup variations
- Dumbbell reverse lunge variations
- Dumbbell rows
- Weighted carries
Low-fidelity workout routines
Sometimes, you solely wish to use these workout routines with 1) individuals who you realize are extremely expert in performing them and self-monitor successfully, or 2) individuals that you simply’re working with in-person—as a way to present quick suggestions as they prepare.
- Kettlebell swings, snatches, and cleans
- Olympic lifts
- Overhead squats
3. Adjusting protocols is simpler than various workout routines.
Let’s say you’ve chosen workout routines your consumer can execute safely and accurately… with out suggestions… and whereas underneath stress and fatigue.
Nice.
Now the place do they go from right here?
To enhance, you wish to add simply sufficient novelty and problem in order that they’re breaking equilibrium and adapting to new stimuli. That’s, make them work a little bit bit tougher however with out forcing them past the sting of their means.
A technique so as to add novelty is to range the motion sample by selecting a brand new train. As an illustration, shifting from a goblet squat to a barbell squat.
That is the default strategy for many individuals.
However bear in mind, the aim isn’t to do essentially the most variations of an train; the aim is to get higher on the motion sample itself, with a view to accrue the diversifications that come from coaching progress.
The simplest and environment friendly approach to try this is to regulate the coaching protocol, not the motion. Particularly, you would possibly alter:
- Units
- Reps
- Relaxation intervals
- Tempo
- Time durations
- Train mixtures
In truth, by manipulating these variables, the character and magnitude of the stress you may impose on the physique with a single train is sort of limitless.
Consider all of the efficient coaching strategies from the previous few a long time:
And numerous others.
What do all of them have in frequent? Most of them might be accomplished with the identical dozen workout routines.
Right here’s the factor: Progress isn’t actually in regards to the workout routines you select. It’s about how far you may take these workout routines, via strategic programming.
How one can Progress Workout routines
Right here at Precision Diet, we consider train development in two methods:
- Intra-exercise development: That is accomplished by adjusting the best way you carry out a selected train, a.ka. the coaching protocol. For instance, including extra units and reps is a type of intra-exercise development.
- Inter-exercise development: That is once you range the train itself, through the use of a dumbbell as a substitute of a barbell, or by holding the load in a special place (and so forth).
Let’s check out each in additional element.
Intra-exercise development
You should utilize intra-exercise development by adjusting these variables:
- High quality: Bettering train method (that is usually low-hanging fruit, and should at all times be thought-about).
- Quantity: Growing the numbers of units and/or reps.
- Density: Growing the variety of reps carried out in a selected time-frame.
- Depth: Growing the load used for an train.
- Complexity: Incorporating constraints on fee of perceived exertion, coronary heart fee, or respiratory (e.g. solely nose-breathing or utilizing a set variety of breaths throughout restoration intervals, akin to throughout a respiratory ladder).
In case your protocol or program isn’t concentrating on a rise in certainly one of these variables, it’s possible you’ll be distracting your self from the issues that matter.
Inter-exercise development
Solely after you’ve explored the bounds of progress you may make from intra-exercise progressions is it usually vital and useful to begin with inter-train progressions.
As an illustration, let’s say you’ve been engaged on squats.
You (or your consumer) began with a body weight squat and fairly rapidly mastered that sample, focusing initially on the standard of the motion.
You’re in a position to squat deeply with your heels firmly rooted to the bottom, with good positioning and motion at your ankles, knees, hips, and backbone.
To progress, you can add some density and quantity by rising your whole reps and doing them in much less time. However for the coaching diversifications you really need, you want some exterior load.
Based mostly on that, it’s time to change to a loaded model of the train, akin to a goblet squat. That is an inter-exercise development.
With this alteration, you may alter the quantity of weight you’re shifting, which provides one other intra-exercise variable you may progress over time.
Bear in mind, you’re following the identical elementary guidelines of standards: Your heels are rooted, lumbar backbone and pelvis are secure, hips are cellular, knees, and ankles monitor properly. This stays with you for each development.
Preserve progressing with these ideas.
When you’ve switched the train you’re utilizing, you may return to specializing in intra-exercise development.
For instance, you would possibly work as much as goblet squatting a 100-pound dumbbell for many reps (quantity development) in minimal time (density development). Then you can do a high-volume, high-density exercise whereas consciously controlling your respiratory (complexity development).
From right here, it’s possible you’ll wish to add extra weight once more, however you’re restricted by the quantity you may maintain within the goblet place (otherwise you don’t have a heavier dumbbell). Consequently, you might want to select a brand new train variation on this sample. So that you’re again to inter-exercise development.
On this case, you would possibly select a barbell squat variation, like a entrance squat or again squat.
With these barbell lifts, your coaching depth might be elevated infinitely. Each exercise might be made tougher by placing extra weight on the bar.
Most necessary: You’re prepared for this since you’ve constructed a robust basis to work from. That’s since you hung out constructing resilience and work capability by pushing your limits on intra-exercise progressions.
This course of—going from a body weight squat to a goblet squat to a barbell squat—may take a number of months.
Typically years.
Some individuals won’t ever have to squat a barbell as a result of they will accomplish what they want with a dumbbell.
However for many who do progress to barbell squats? The chances are countless. They will play with protocol variations that drive intra-exercise progress for the remainder of their life.
Determining the right way to do all of this requires quite a lot of individualization.
You’ll have to determine which progressions to deal with, in what sequence, and the right way to monitor them, alongside with understanding what the precise objectives are.
It’s essential ask questions like:
- What diversifications are you making an attempt to induce?
- Are you working with an athlete with particular sport calls for? Somebody making an attempt to construct muscle? Lose fats? Achieve freedom from again ache? Get their physician to cease chastising them?
- What sort of gear does your consumer have entry to?
- What else is occurring of their life?
- How a lot time have they got to coach?
- What’s their motion background previous to working with you?
Each scenario would require a special strategy and a special layering of progressions and diversifications.
The development described above—from body weight to goblet to barbell again squat—entails simply three workout routines, in all probability over a protracted time frame. But it permits for super progress. (We’re not suggesting a program would solely contain squatting workout routines, by the best way.)
Our level: The artwork of programming exercises lies rather more in how one can construct new ranges of energy and capability inside a motion sample than what number of completely different workout routines you may come up with.
In fact, you would possibly marvel then…
Why are we offering a video library of 400 workout routines?
A couple of causes:
- Purchasers have completely different beginning factors, objectives, skills, and preferences, which requires a full toolbox of motion choices
- It’s possible you’ll have to range workout routines in distinctive methods with a view to improve the load (a feet-elevated pushup as a substitute of an everyday pushup)
- If a consumer will get injured or has a setback, it’s possible you’ll have to modify or regress an train
- There could also be a change in accessible coaching gear, like if a consumer switches gyms or begins coaching solely at dwelling
However irrespective of how you utilize this train library, we hope you discover it—and the accompanying data—to be a useful useful resource.
Obtain Precision Diet’s 400+ video train library
Click on the Google Sheet to obtain the video train library.
Obtain the 14-day at-home exercise program
Click on the PDF to obtain the exercise program.
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