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PERSONAL TRAINING QUARTERLY
PTQ VOLUME
VOLUME21
ISSUE
ISSUE21
ABOUT THIS PUBLICATION PERSONAL TRAINING QUARTERLY
PTQ
Personal Training Quarterly (PTQ)
publishes basic educational
information for Associate and
Professional Members of the
NSCA specifically focusing on
personal trainers and training
enthusiasts. As a quarterly
publication, this journal’s mission
is to publish peer-reviewed
VOLUME 2
articles that provide basic,
practical information that is
ISSUE 2
research-based and applicable to
personal trainers.
Copyright 2014 by the National EDITORIAL OFFICE EDITORIAL REVIEW PANEL

Strength and Conditioning EDITOR: Scott Cheatham, DPT, PT, OCS, ATC, CSCS
Association. All Rights Reserved. Bret Contreras, MA, CSCS
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ISSN 2376-0850
PTQ 2.2 | NSCA.COM
TABLE OF CONTENTS
04
RESISTANCE TRAINING—GENERAL VS. SPECIFIC
EXERCISES
NICK TUMMINELLO
08
MEAL FREQUENCY AND WEIGHT LOSS—IS THERE
SUCH A THING AS STOKING THE METABOLIC FIRE?
DYLAN KLEIN
12
CLINICAL APPLICATION OF ECCENTRIC TRAINING
JONATHAN MIKE, PHD, CSCS,*D, NSCA-CPT,*D, USAW
16
THE IMPORTANCE OF SETTING UP SYSTEMS FOR A
SMALL FITNESS BUSINESS
JOSH LEVE
18
TAKING THE TRAINING OUTDOORS
CHAT WILLIAMS, MS, CSCS,*D, CSPS,
NSCA-CPT,*D, FNSCA
26
HELPING MOTIVATE CLIENTS—APPLICATIONS OF
THE SELF-DETERMINATION THEORY
BROOK SKIDMORE, MS, CSCS
32
IN THE BUSINESS OF BUILDING A CLIENTELE, THE
REFERRAL IS KING
ROBERT LINKUL, MS, CSCS,*D, NSCA-CPT,*D
34
INCORPORATING VARIETY WITH BULGARIAN BAGS
BRIAN JONES, PHD, CSCS, NSCA-CPT, AND
JULIE BOGGESS
44
TECHNOLOGY AND THE PERSONAL TRAINER—
INTERVIEWS FROM EXPERTS IN
PERSONAL TRAINING
CARMINE GRIECO, PHD, CSCS
PTQ
PTQ2.2
1.1| |NSCA.COM
NSCA.COM
FEATURE ARTICLE
RESISTANCE TRAINING—GENERAL VS.

SPECIFIC EXERCISES
NICK TUMMINELLO
R
esearch on a kinetic and electromyographic comparison broader range of specific tasks can be considered to possess a
of the standing single-arm cable press and bench press high functional capacity.
showed that performance is limited by the activation and
neuromuscular coordination of torso muscles, not maximal muscle This article proposes that all resistance training exercises—not
activation of the chest and shoulder muscles (4). In other words, just pushing movements—can be classified as either “specific”
like the bench press, standing single-arm cable press performance or “general.” How to classify each exercise type and the unique
also relies on the strength of shoulder and chest musculature; benefits they offer is expanded upon below.
however, what presents the major limitation in force generation is
WHAT ARE SPECIFIC EXERCISES?
whole-body stability and equilibrium together with joint stability.
Specific exercises have an obvious and direct transfer into
The results of this study highlight the fact that although both
improved performance and functional capacity because they
are upper-body pushing exercises, the standing pushing action
are based on the principle of specificity. According to Dr.
is more of a whole-body exercise, whereas the bench press is
Everett Harman in the NSCA’s Essentials of Strength Training and
more of just an upper-body exercise. Therefore, the two pushing
Conditioning (3rd Edition):
actions involve very different force production and neuromuscular
coordination patterns. This has potentially important implications “The concept of specificity, widely recognized in the field of
for exercise classification and program design for enhancing resistance training, holds that training is most effective when
human performance, which is what this article highlights. resistance exercises are similar to the sport activity in which
improvement is sought (the target activity). Although all
STRENGTH TRAINING FOR ENHANCED
athletes should use well-rounded, whole-body exercise routines,
PERFORMANCE IS ALL ABOUT TRANSFER
supplementary exercises specific to the sport can provide a
The goal of exercise programming for enhancing human
training advantage. The simplest and most straightforward way
performance is to maximize training transfer. What the research
to implement the principle of specificity is to select exercise
results discussed above demonstrate is that some exercises have
similar to the target activity with regard to the joints about which
an obvious and direct transfer into the improved performance
movement occur and the direction of the movements. In addition,
of sporting actions and overall functional capacity, while other
joint ranges of motion in the training should be at least as great as
exercises offer a less obvious transfer, known as indirect transfer.
those in the target activity,” (1).
Functional capacity can be summarized as how broad one’s range
of ability is; in other words, a person capable of performing a
4 PTQ 2.2 | NSCA.COM

It is important to note that most of the “assistance” exercises but the performance benefits offered by increasing muscle
powerlifters use to help maximize their strength in the bench size (i.e., hypertrophy) via bodybuilding-style methods often
press, squat, and deadlift all replicate the specific force generation go unrecognized.
patterns of these lifts. Specific exercise applications for other
sports also utilize the same wisdom. In short, specific exercise Research has shown the performance benefits of increasing
movements are essentially assistance exercises for the specific muscle hypertrophy and that horizontal pushing forces from a
movement patterns that form the foundation of athletics. In the standing position under ideal mechanical conditions (i.e., the
case of upper-body pushing exercises, the standing single-arm subject was able to maintain a stiff and stable body position to
cable press would be classified as a specific exercise for an athlete push from) are limited to 40.8% of the subject’s bodyweight,
that utilizes this movement pattern. rather than the subject’s bench press (4).
WHAT ARE GENERAL EXERCISES? This aspect of the study demonstrates the functional benefits of
General exercises are essentially conventional strength training gaining muscle mass. The use of general exercise applications, like
exercises and may consist of compound or isolation movements the bench press and dumbbell press along with isolation exercises,
using free weights, cables, or machines. In the case of pushing may improve one’s ability to produce more horizontal (and
exercise applications, the bench press, incline press, and shoulder diagonal) pushing force from the standing position because one
press could be classified as general exercises. Since these exercises has more mass (into the ground) to push from (4). In other words,
do not necessarily reflect the specific force generation patterns the more muscle mass an individual has, potentially the more
of many common movements in athletics, the ability of these ability they will have to produce pushing force (strength) when
applications to positively transfer into improved performance standing. Not only does this provide an athlete an advantage
potential is less obvious, which has led some personal trainers from a strength standpoint, but it also applies to avoiding getting
and coaches into mistakenly labeling them as “non-functional” knocked over or off-balance.
and therefore not valuable. This is a false belief. Just because
Additionally, a study of baseball pitchers found that increased
the exercise application is less specific to replicating the specific
bodyweight is highly associated with increased pitching velocity
force generation patterns of a given target movement does not
(6). This means that pitchers with larger body masses tended to
make the exercise less functional; it simply makes it more general.
throw the ball faster than those who weighed less. It is important
Both specific and general exercises offer a unique set of benefits
to note that the sequencing of rotation required when throwing
that transfer into improvements in performance and overall
a baseball is a very similar total-body action to throwing a punch
functional capacity.
and to swinging an implement like a racquet, club, or bat. When
BENEFITS OF SPECIFIC EXERCISES the arms, which are responsible for the accuracy component of
The principle of specific adaptation to imposed demands the individual sport skill of striking the target, are taken out of the
(SAID) comes into play when stressors are applied such as equation, each of these athletic actions involve a force generation
biomechanical, neurological, and physiological stress (2). In pattern that comes from the ground up (including the hips, trunk,
other words, the adaptations to the training stimulus will be and arms).
specific to the demands the training puts on the body. Specific
It is important to note that since sporting actions such as
exercise applications create a more ideal environment than
throwing and punching involve a coordinated effort of the entire
general exercises for enhancing the specific force generation and
body to summate force (a sum of the total individual muscles
neuromuscular coordination patterns of target movements in
added together), increasing general muscle strength may
athletics such as the standing horizontal pushing environment.
increase the force producing capability of each muscle group.
The universal principle of specificity dictates that to maximize Therefore, allowing them to each make greater contribution to the
improvements in standing pushing performance, one must utilize summation force and increasing power production.
standing pushing exercises such as the standing single-arm cable
COMMON CONFUSION ASSOCIATED WITH SPECIFIC
press (Figures 1 and 2) and the angled barbell press (Figures 3 and
EXERCISE APPLICATIONS
4), or use pushing exercises like the one-arm push-up (Figures 5
It is important to not confuse working on sporting skills with the
and 6), that create whole-body stability and integrate the hips and
specific exercise applications and working on improving specific
core along with the upper body.
force generation patterns, which transfer into target movements.
BENEFITS OF GENERAL EXERCISES Some strength and conditioning professionals have athletes and
In most cases, general exercises create a more ideal environment clients add load to their specific sports skill (such as attaching
than specific exercises for stimulating increases in overall muscle a resistance band to the end of a golf club or hockey stick and
strength and size. Therefore, these applications offer a general swinging it, or having a boxer shadow box while working against
transfer into improvements in human performance by increasing bands that are strapped around their back) and call these
muscle hypertrophy, motor unit recruitment, bone density, and “sport-specific exercises” or “functional exercises.” Put simply,
connective tissue strength, which can reduce injury risk. It is loading specific sports skills is a misapplication of the principle of
widely recognized that improving overall strength (i.e., the ability specificity, and therefore a misunderstanding of how to properly
to produce, reduce, and control force) through strength training use specific exercise applications.
methods can improve performance and functional capacity,
PTQ 2.2 | NSCA.COM 5

RESISTANCE TRAINING—GENERAL VS. SPECIFIC EXERCISES
The reality is that improving one’s ability to perform certain REFERENCES

sporting skills is not about replicating what that specific 1. Harman, E. The biomechanics of resistance exercise. In:
movement looks like, but rather it is about replicating the specific Baechle, ER, and Earle, RW (eds.), NSCA’s Essentials of Strength
force generation patterns involved within that movement pattern. Training and Conditioning. (3rd ed.) Champaign, IL: Human Kinetics;
In other words, when the focus is only on what the exercise looks 25-55, 2000.
like, one can easily make the mistake of loading sport-specific
2. Mathews, DK, and Fox, EL. The Physiological Basis of Physical
skills instead of working on improving the specific force generation
Education and Athletics. Philadelphia, PA: W.B. Saunders Company;
patterns used to perform sporting movements.
1976.
The problem with this is that the movement skills required 3. Otsuji, T, Abe, M, and Kinoshita, H. After-effects of using
in sports have accuracy components that are exact—not a weighted bat on subsequent swing velocity and batters’
similar. For instance, research examining the validity of perceptions of swing velocity and heaviness. Perceptual and Motor
baseball players swinging a weighted bat before taking Skills 94(1): 119-126, 2002.
their turn to hit found that although a weighted bat does
4. Santana, JC, Vera-Garcia, FJ, and McGill, SM. A kinetic and
not influence actual swing speed, it may alter the batters’
electromyographic comparison of the standing cable press and
perceptions of bat heaviness and swing speed (3). Another
bench press. Journal of Strength Conditioning Research 21(4): 1271-
study found the normal swing pattern of experienced batters
1277, 2007.
was altered and their swing speed slowed down for up to
five swings following a warm-up with a weighted bat (5). 5. Southard, D, and Groomer, L. Warm-up with baseball bats
of varying moments of inertia: Effect on bat velocity and swing
One can test this by shooting 10 free throws with a regular pattern. Research Quarterly of Exercise and Sport 74(3): 270-276,
basketball. Then, taking 10 more free throws with a 4 – 5 lb 2003.
medicine ball. One will quickly find that the motor pattern used
6. Werner, SL, Suri, M, Guido, JA, Meister, K, and Jones, D.
to throw the heavier ball is completely different, as the first few
Relationships between ball velocity and throwing mechanics in
throws will likely come up short until adaptation to the new
collegiate baseball pitchers. Journal of Shoulder Elbow Surgery
weight occurs. Then, if one goes back to a normal basketball and
17(6): 905-908, 2008.
shoots 10 more shots, the first few shots are likely to go over the
backboard because shooting the much lighter basketball involves
a much different motor sequence than shooting the medicine ball. ABOUT THE AUTHOR
Nick Tumminello is the owner of Performance University, which
CONCLUSION
provides practical fitness education for fitness professionals
Both methods of training offer effective training options for
worldwide, and is the author of the book “Strength Training
improving important, interdependent fitness and performance
for Fat Loss.” Tumminello has worked with a variety of clients
components that the other type may miss. Therefore, a training
from National Football League (NFL) athletes to professional
program that combines both specific and general exercises will
bodybuilders and figure models to exercise enthusiasts. He also
be more comprehensive and more likely to provide superior
served as the conditioning coach for the Ground Control Mixed
results than exclusively using only one type of training method.
Martial Arts (MMA) Fight Team and is a fitness expert for Reebok.
For example, performing the bench press can certainly provide
Tumminello has produced 15 DVDs, is a regular contributor to
benefits as a general strengthening exercise along with many other
several major fitness magazines and websites, and writes a very
conventional pressing exercises. And exercises like one-arm push-
popular blog at PerformanceU.net.
ups, one-arm cable presses, and the angled barbell press make for
effective specific exercises. These specific exercises complement
the general exercises and may help in gaining benefits in the
areas where the general exercise applications fall short.

NSCA.com
NSCA.com
FIGURE 1. STANDING SINGLE-ARM CABLE FIGURE 2. STANDING SINGLE-ARM CABLE

PRESS – START PRESS – FINISH
FIGURE 3. ANGLED BARBELL PRESS – START FIGURE 4. ANGLED BARBELL PRESS – FINISH
FIGURE 5. SINGLE-ARM PUSH-UP – FIGURE 6. SINGLE-ARM PUSH-UP – UP POSITION

DOWN POSITION

MEAL FREQUENCY AND WEIGHT LOSS—IS THERE
SUCH A THING AS STOKING THE METABOLIC FIRE?
DYLAN KLEIN
W
ithin the fitness community there has been a prevailing meal frequency, either increased or decreased, must affect caloric
dogma over the past few decades which asserts that expenditure in order to affect weight loss to a greater extent than
eating meals at higher frequencies throughout the that of moderate meal frequency, and if this is even possible.
day (e.g., 6 – 7 meals instead of the standard 3 – 4 meals per
day) will impart additional and beneficial effects on metabolism CALORIES OUT
and fat loss. This is colloquially referred to as “stoking the There are four factors that affect a person’s overall caloric or
metabolic fire” and largely stems from epidemiological research energy expenditure (EE) throughout the course of a day (24EE).
dating back to the early 1960s that showed that there was Those factors are basal metabolic rate (BMR), the thermic effect
an inverse relationship between meal frequency, bodyweight, of food (TEF), energy expended due to structured exercise
and skinfold thickness—in other words, the more frequently a (EEx), and non-exercise activity thermogenesis (NEAT) (13,19).
person eats, the leaner they become (8,11). More recently, and Mathematically it looks like the following:
diametrically opposite to this viewpoint, another nutrition camp
24EE = BMR + TEF + EEx + NEAT
suggests a protocol that calls for the individual to fast for an
extended period of time (usually 16 – 18 hr) and then eat their If increasing or decreasing meal frequency does lead to an
remaining calories within a given window that usually follows an increase in metabolic rate, and therefore, an increase in fat loss,
exercise bout and lasts about 6 – 8 hr. This is commonly known it would have to affect one of the above factors.
as intermittent fasting (IF) and has gained a lot of popularity
over the past 10 – 15 years, both from fitness enthusiasts and MEAL FREQUENCY, EEX, AND NEAT
researchers alike. Within the concept of IF there are multiple To date, there is no evidence to suggest that increasing or
different fasting protocols, most of which are aimed at reducing decreasing meal frequency, independent of caloric reduction and
bodyweight. One such popular protocol entails complete fasting weight loss, has any effects on EEx or NEAT. However, it has been
for 24 hr, followed by ad libitum (at liberty) feeding the following shown that reductions in bodyweight do promote an unconscious
day—this is termed alternate day fasting (ADF). For the sake of reduction in spontaneous activity and therefore a reduction
simplicity, this review will regard IF as any dietary protocol that in caloric expenditure (12,14,20). Thus, any diet that reduces
encompasses the lower end of meal frequency (i.e., 1 – 2 meals bodyweight will likely produce a reduction in EEx and NEAT,
per day) with prolonged periods of fasting in between. While unless the person consciously compensates by increasing their
both methods of dieting—IF and the “stoking of the metabolic training volume. Theoretically, if someone increases their meal
fire” diet protocol—promote weight loss, neither have ever frequency, it is conceivable that they may increase their NEAT
defied the one ultimate requisite for a successful weight loss as a factor of preparing more food over the course of the day.
program: “calories in – calories out = weight loss (or gain).” Assuming that approximately 50 – 100 kcals are expended due
to cooking, this could amount to a couple hundred extra calories
In other words, both ways of dieting work because they reduce burned over the course of 24 hr (13). However, this is completely
caloric intake relative to expenditure and thereby induce a caloric speculative and most likely would have negligible effects on the
deficit. If increased or decreased meal frequency were better for overall caloric deficit from reducing caloric intake and a conscious
weight loss than the traditional 3 – 4 meals per day, then either of increase in EEx.
the two diets would have to affect one or both factors of weight
loss (calories in or calories out). Assuming a sufficient and equal MEAL FREQUENCY AND BMR
caloric deficit in both conditions, the caloric intake part of the Can altering meal frequency affect BMR? The main component
equation can be eliminated and the focus can be turned solely on in the average person’s 24EE, assuming a relatively low EEx
caloric expenditure. The remainder of this article will look at how and NEAT, is fat-free mass (FFM), which is the primary driving

force behind BMR (5,18). Thus, the majority of a person’s 24EE is dieter’s feelings of hunger on a hypocaloric diet. Furthermore,
dictated by their BMR. Given that BMR is largely dependent upon there is research to suggest that the body anticipates mealtimes
FFM, an alteration in meal frequency would have to indirectly based on fixed meal patterns (10). This is manifested through an
increase BMR through increases in FFM. This, however, is increase in ghrelin signaling in the brain and stimulating feelings
irrelevant given that there is no indication that eating smaller of hunger because the person is “expecting” a meal at a certain
meals at a more frequent rate increases FFM to a greater extent time (10). Therefore, those who might be considering dropping
than does eating an isocaloric and isonitrogenous diet with fewer the number of meals they eat per day may experience an initial
but larger meals. increase in hunger due to the contribution of ghrelin on their
previous feeding pattern. This will eventually subside after the
Recently, some research has explored 24-hr muscle protein body adapts to the new routine.
synthesis (MPS) rates following a bout of resistance training with
varying protein intake frequencies (two, four, and eight per day) CONCLUSIONS AND REMARKS
of 80 g of whey protein (3,15). However, these studies were acute As shown, no strong evidence suggests that an increase or
in design and did not lend good evidence that these protein decrease in meal frequency leads to an increase in metabolic
intake protocols will lead to significant differences in muscle rate and body fat loss. Indeed, when calories are controlled and
mass over time. Further, it is the moderate frequencies of protein meal frequencies are varied (anywhere between 1 – 6 or more
consumption (four per day) that resulted in slightly higher MPS meals per day), there appears to be no significant difference
rates, compared to the lower (two per day) or higher (eight per in metabolic rate or overall fat loss. Thus, the real question
day) frequencies. regarding meal frequency is, “which diet protocol most fits with
each individual’s lifestyle and dietary preferences?” Nevertheless,
With an isocaloric, isonitrogenous, and hypocaloric diet (1,200 whether an individual eats 1 – 3 times per day with prolonged
kcals per day), one recent study showed that a diet consisting fasts in between, or six or more meals spaced 2 – 3 hr apart, the
of six meals per day could better attenuate muscle losses than effects on metabolism and fat loss will essentially be the same.
following a diet of two meals per day (1). However, a moderate BMR is dictated by FFM, and TEF is essentially unaffected by the
meal frequency was not used in this study, so it is hard to say frequency or timing of meals. Some aspects to consider when it
whether or not 3 – 4 meals per day could be just as effective as comes to meal frequency are increased feelings of hunger with
six. Nevertheless, despite this limitation, previous research has fewer meals during a hypocaloric diet and the possible increased
consistently shown little differences in overall weight loss with feelings of hunger with a shift in feeding pattern from higher
varying meal frequencies (ranging from 1 – 9 meals per day), frequency to lower. Nevertheless, at the end of the day it comes
which suggests that meal frequency does not matter assuming down to personal preference and the individual’s fitness and
that adequate protein is being ingested (2,6,23,25,26). performance goals.
Finally, some equivocal research suggests that BMR and TEF REFERENCES
increase following exercise (17,21). Most of the research has 1. Alencar, MK, Beam, JR, McCormick, JJ, White, AC, Salgado,
been done in previously untrained men and women; therefore, RM, Kravitz, LR, et al. Increased meal frequency attenuates fat-free
extrapolations for highly trained, young individuals are speculative mass losses and some markers of health status with a portion-
at best. As it stands, meal frequency does not appear to affect controlled weight loss diet. Published ahead of print. Nutrition
BMR to any significant degree. Research, 2015.
MEAL FREQUENCY AND TEF 2. Antoine, JM, Rohr, R, Gagey, MJ, Bleyer, RE, and Debry, G.
Quite simply, TEF averages to approximately 10% of an individual’s Feeding frequency and nitrogen balance in weight-reducing obese
total caloric intake (7). Thus, if a given person ingests 2,000 kcals women. Human Nutrition. Clinical Nutrition 38(1): 31-38, 1984.
over the course of the day, approximately 200 kcals will be lost as 3. Areta, JL, Burke, LM, Ross, ML, Camera, DM, West, DWD,
heat through obligatory processes such as absorption, digestion, Broad, EM, et al. Timing and distribution of protein ingestion
and storage (18). Interestingly, early research has shown that during prolonged recovery from resistance exercise alters
obese individuals actually have lower values of TEF (e.g., < 10%), myofibrillar protein synthesis. Journal of Physiology 591(9): 2319-
possibly increasing their risk for weight gain (7,22). 2331, 2013.
Will altering meal frequency have any effect on TEF? According 4. Bellisle F, McDevitt R, Prentice AM: Meal frequency and energy
to current research, the answer is no (24). In fact, in the acute balance. Br J Nutr 1997, 77 Suppl 1:S57-70.
studies showing non-significant increases in TEF based on meal 5. Bogardus C, Lillioja S, Ravussin E, Abbott W, Zawadzki JK,
frequency, it was shown that lower meal frequencies actually Young A, Knowler WC, Jacobowitz R, Moll PP: Familial dependence
yielded the higher values of TEF (4,16). This is completely opposite of the resting metabolic rate. N Engl J Med 1986, 315:96-100.
of what many bodybuilders and fitness enthusiasts believe. Thus,
6. Cameron, JD, and Cyr, MJ, and Doucet, E. Increased meal
increasing or decreasing meal frequency does not affect TEF to
frequency does not promote greater weight loss in subjects who
any significant degree compared to moderate meal frequency.
were prescribed an 8-week equi-energetic energy-restricted diet.
OTHER FACTORS TO CONSIDER WITH British Journal of Nutrition 103(8): 1098-1101, 2010.
MEAL FREQUENCY
From a practical standpoint, increasing meal frequency is a great
way to try to increase an athlete’s caloric intake or to reduce a

MEAL FREQUENCY AND WEIGHT LOSS—IS THERE SUCH A THING AS
STOKING THE METABOLIC FIRE?
7. D’Alessio, DA, Kavle, EC, Mozzoli, MA, Smalley, KJ, Kendrick, 22. Schutz Y, Bessard T, Jequier E: Exercise and postprandial
ZV, Owen, LR, Bushman, MC, Boden, G, and Owen, OE. Thermic thermogenesis in obese women before and after weight loss. Am J
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ABOUT THE AUTHOR
1995, 332:621-628.
Dylan Klein earned his BSc in Nutritional Sciences, Dietetics from
13. Levine JA: Nonexercise activity thermogenesis (NEAT): Rutgers University in 2013 where he is currently pursuing his
environment and biology. Am J Physiol Endocrinol Metab 2004, Doctorate in Nutritional Biochemistry and Physiology. His research
286:E675-685. currently focuses on the molecular adaptations of skeletal muscle
14. Martin CK, Heilbronn LK, de Jonge L, DeLany JP, Volaufova to exercise. In addition, Klein was also the Head Nutritionist for the
J, Anton SD, Redman LM, Smith SR, Ravussin E: Effect of calorie Rutgers football team for the 2012-2013 season and the Assistant
restriction on resting metabolic rate and spontaneous physical Nutritionist for the 2011-2012 season. In addition, he was the Head
activity. Obesity (Silver Spring) 2007, 15:2964-2973. Nutritionist for the Rutgers’ Army ROTC program from 2011 to
2013. Outside of his role as a nutritionist on campus, Klein also
15. Moore, DR, Areta, J, Coffey, VG, Stellingwerff, T, Phillips, SM, works with the lay public, both in person and via email/phone
Burke, LM, et al. Daytime pattern of post-exercise protein intake correspondence where he specializes in fat loss, muscle gain,
affects whole-body protein turnover in resistance-trained males. and body re-composition. He also provides more information on
Nutrition and Metabolism 9(1): 91, 2012. website/blog called “Calories in Context.”
16. Munsters MJ, Saris WH: Effects of meal frequency on
metabolic profiles and substrate partitioning in lean healthy males.
PLoS One 2012, 7:e38632.
17. Osterberg KL, Melby CL: Effect of acute resistance exercise
on postexercise oxygen consumption and resting metabolic rate in
young women. Int J Sport Nutr Exerc Metab 2000, 10:71-81.
18. Ravussin E, Bogardus C: A brief overview of human energy
metabolism and its relationship to essential obesity. Am J Clin Nutr
1992, 55:242S-245S.
19. Ravussin E, Lillioja S, Anderson TE, Christin L, Bogardus C:
Determinants of 24-hour energy expenditure in man. Methods and
results using a respiratory chamber. J Clin Invest 1986, 78:1568-
1578.
20. Redman LM, Heilbronn LK, Martin CK, de Jonge L,
Williamson DA, Delany JP, Ravussin E: Metabolic and behavioral
compensations in response to caloric restriction: implications for
the maintenance of weight loss. PLoS One 2009, 4:e4377.
21. Scharhag-Rosenberger F, Meyer T, Walitzek S, Kindermann
W: Effects of one year aerobic endurance training on resting
metabolic rate and exercise fat oxidation in previously untrained
men and women. Metabolic endurance training adaptations. Int J
Sports Med 2010, 31:498-504.

NSCA.com

FEATURE ARTICLE

JONATHAN MIKE, PHD, CSCS,*D, NSCA-CPT,*D, USAW
D
ynamic muscular contractions can be characterized by two is generally considered a highly effective mode of conditioning
primary actions, concentric and eccentric contractions. A for strength and hypertrophy, but also extends these benefits to
concentric contraction results in muscle shortening and various clinical populations.
occurs when the torque produced during a contraction exceeds
the force applied to the muscle. Alternatively, an eccentric For example, research from LaStayo and colleagues documented
contraction occurs when the muscle is forcibly lengthened or that eccentric exercise has successfully been explored for cancer
elongated. Put another way, an eccentric contraction results when survivors, adults with metabolic disorders such as type 2 diabetes,
the force produced inside the muscle is less than what is applied and in neurological conditions such as Parkinson’s disease and
to the muscle externally and results in active lengthening of the cerebral palsy in children (8). It has also been used in rehabilitation
muscle fibers under some level of load (3). Eccentric training after knee surgery, in particular, replacement surgery for an injured
is mainly incorporated in an indirect manner by strength and anterior cruciate ligament (ACL) as well as knee arthroplasty (8).
conditioning professionals, and as a result, it is often underused In addition, the energy cost of eccentric exercise is relatively low,
and undervalued. Many discuss the aspect of eccentrics for its despite the high muscle force being generated (8). The authors
application to strength training and conditioning, and while the contend that the major defining properties of eccentric muscle
field of strength and conditioning certainly benefits from eccentric contractions, the high force generating capacity of the muscle,
training, its application extends heavily into the clinical field as and the low energy cost makes eccentrics an appealing strategy
well. The purpose of this article is to address both the implications and represents a unique training environment and effective
and clinical applications of eccentric training, how eccentric countermeasure for muscle wasting in many clinical populations
training affects the outcomes within various clinical populations, where muscle atrophy is of concern (8). Further, the aging process
general exercise guidelines, and future directions within eccentric results in a progressive and continual reduction in muscle strength.
training and clinical populations. Research indicates that due to sarcopenia and other age-related
muscle loss, muscle mass and strength decrease approximately
CLINICAL BENEFITS OF ECCENTRIC TRAINING 10% per decade after the age of 50 (5,14,16,18). For this reason
Incorporating eccentric training and proper programing into a alone, incorporation of eccentric training can be considered in an
resistance training program can facilitate numerous benefits elderly population for its known ability to improve muscle strength
that extend well beyond increases in strength and hypertrophy. and power while also reducing the risk for falls and potential bone
This includes populations ranging from athletes desiring peak fractures (9,10).
performance to clinical patients involved in physical rehabilitation
as well as various other clinical populations. Eccentric exercise In addition, those within the clinical populations can benefit
from incorporating eccentric training, particularly if the patient

exhibits a low level of strength and is just beginning a resistance strength in eccentric training groups in the elderly population
training or rehabilitation program. For example, research involving seem to be linked to an increase in fiber cross-sectional area (9).
patients with a medical history of stroke and chronic obstructive
pulmonary disease demonstrated a significant preservation of The use of heavier eccentric loading is an appealing strategy to
eccentric strength when compared with age-matched healthy help combat the age-related muscle and type II fiber loss that is
controls (4,13). often accompanied by old age. However, the value of eccentric
exercise has often been questioned considering those individuals
ECCENTRIC EXERCISE AND CLINICAL OUTCOMES unaccustomed to this type of exercise can likely experience muscle
Strength and conditioning professionals often have to develop soreness and muscle damage. This is of particular concern in the
resistance training programs to accommodate clients and athletes elderly or in patients with neuromuscular disease; although, many
who may possess certain clinical conditions that need attention believe the response to damage may be overstated. Nonetheless,
through eccentric exercise. Eccentric loads can be appropriately recently, Lovering and Brooks concluded that exercise
dosed and increased over time, meaning that eccentric exercise (including eccentric components) is generally recommended in
training can be used safely and effectively in rehabilitation of elderly populations; however, there are currently no common
serious medical conditions and clinical applications. Therefore, recommendations for all individuals, and guidelines for eccentric
this section will highlight a variety of clinical and rehabilitation exercise are still lacking (12).
circumstances in which eccentric training has had a beneficial
effect or has been used as an effective treatment strategy. OSTEOPENIA
It has been suggested that eccentric training, due to its high
TENDINOPATHIES force production, also yields increases in bone adaptation (1,6,15).
Multiple studies have shown that eccentric exercise can be very Hawkins et al. found that following 18 weeks of maximal effort
promising as a potential non-operative training modality for eccentric exercise on one leg and concentric exercise on the other
tendinopathies. Although ‘‘tendonitis’’ is often used as a general leg (using a leg dynamometer), 12 women between the ages of
term for tendon injuries, early work by Leadbetter previously 20 – 23 significantly increased mid-femur bone mineral density
defined tendonitis as a symptomatic degeneration of a tendon by 3.9% in the eccentrically trained leg, while a non-significant
with vascular disruption and inflammatory repair (11). However, increase of 1.1% was noted in the concentrically trained leg (6).
more recently, the term ‘‘tendinopathy’’ has been used as an This finding suggests that eccentric training elicits a greater
all-encompassing term for tendon injuries. Over the past decade, osteogenic stimulus than concentric resistance training. While
eccentric training has been effectively used as a treatment for these results show a positive response on bone from eccentric
tendinopathies. An earlier study by Alfredson investigated eccentric training, additional investigation into the osteogenic effects and
exercise on diseased tendons, and the protocol used in that potential outcomes of eccentric training is needed.
study has been used in many studies on eccentric training (2).
In his original report, 15 athletes with chronic Achilles tendinosis ECCENTRIC TRAINING GUIDELINES
performed three sets of 15 repetitions of eccentric-only bent-knee While the clinical benefits of eccentric training extend
and straight-knee calf raises twice a day, seven days per week over beyond what has been discussed in the previous sections, it
a 12-week period. Subjects were told to work through pain, only is important for the strength and conditioning professional
ceasing exercise if pain became disabling. The load was increased to apply eccentric training guidelines to potential clients
in 5-kg increments with the use of a backpack that carried the that experience any number of the clinical conditions
weight once bodyweight was pain free. Researchers found that all outlined, as long as it is within the professional’s scope of
15 patients returned to pre-injury levels of activity (2). Additionally, practice. Suggested progressions and guidelines are provided
the subjects had a significant decrease in pain with a significant depending on the training background and abilities of clients.
increase in strength (2). LaSatayo and colleagues suggest the following (8):
Similar results by Shalabi et al. found that eccentric training • An eccentric exposure-adaptation phase must be
resulted in decreased tendon volume and decreased employed initially to avoid unnecessary muscle damage;
intratendinous signal, which correlated to improved clinical therefore, this phase can help to prepare the muscle to
outcomes (17). Langberg et al. found similar results in a population experience the higher forces that often accompany the
of soccer players (7). Due to the incidence of injury and emphasis progressive eccentric negative work phase (Table 1).
on recovery, it is advised that the load should not be determined
• In general, the expectation is that the loading goal
by a one-repetition maximum (1RM). For a training application,
during the progressive eccentric work phase should
in general, load and volume should be progressed gradually and
exceed an isometric maximum load, and the eccentric
should be dictated by the amount of pain the client or athlete
exercise duration should be performed for up to 20 – 30
experiences.
min per session, 2 – 3 times per week for 6 – 12 weeks.
ELDERLY POPULATION Repetition and set ranges will need to be determined
Eccentric training is an effective training strategy for elderly according to each individual’s ability and goals.
exercise-intolerant individuals and those at risk of falling and
• During the progression and incorporation of eccentric
sustaining injury. LaStayo et al. found greater strength increases
work, the goal should be to progressively resist higher
following eccentric training that resulted in improved balance, stair
loads for prolonged periods. Specifically, the exercise load
descent, and risk of falling when compared to traditional resistance
being resisted should surpass the participant’s isometric
exercise (9). It should be noted that the significant increases in

maximum load (i.e., the load should exceed that which can 10. LaStayo, PC, Woolf, JM, Lewek, MD, Snyder-Mackler, L,
be moved concentrically). Reich, T, and Lindstedt, SL. Eccentric muscle contractions: Their
contribution to injury, prevention, rehabilitation, and sport. Journal
• Eccentric exercise can be implemented with traditional of Orthopaedic and Sports Physical Therapy 33(10): 557-571, 2003.
resistance exercise equipment or with the use of
11. Leadbetter, WB. Cell-matrix response in tendon injury. Clinics
bodyweight alone. In addition, functional weight
in Sports Medicine 11(3): 533-578, 1992.
-bearing activities, such as moving from standing
to sitting, can be used as an eccentric activity. 12. Lovering, RM, and Brooks, SV. Eccentric exercise in aging
and diseased skeletal muscle: good or bad? Journal of Applied
CONCLUSION Physiology 116(11): 1439-1445, 2014.
A number of eccentric training strategies exist that can allow
13. Mathur, S, MacIntyre, DL, Forster, BB, Road, JD, Levy, RD, and
for a wide variety of applications across nearly all populations,
Reid, WD. Preservation of eccentric torque of the knee extensors
particularly in the case of clinical patients. From a clinical
and flexors in patients with COPD. Journal of Cardiopulmonary
perspective, in terms of eccentric exercise and its acute and
Rehabilitation and Prevention 27(6): 411-416, 2007.
chronic effects on healthy and diseased tendons, evidence does
suggest eccentrics as a first line of treatment for some conditions. 14. Morse, CI, Thom, JM, Reeves, ND, Birch, KM, and Narici, MV.
The strength and conditioning professional should assess each In vivo physiological cross-sectional area and specific force are
client individually in order to potentially incorporate eccentric reduced in the gastrocnemius of elderly men. Journal of Applied
training into a client’s training program. Physiology 99(3): 1050-1055, 2005.
15. Nickols-Richardson, SM, Miller, LE, Wootten, DF, Ramp, WK,
REFERENCES
and Herbert, WG. Concentric and eccentric isokinetic resistance
1. Alfredson, H, Nordström, P, Pietilä, T, and Lorentzon, R. Bone
training similarly increases muscular strength, fat-free soft tissue
mass in the calcaneus after heavy loaded eccentric calf-muscle
mass, and specific bone mineral measurements in young women.
training in recreational athletes with chronic achilles tendinosis.
Osteoporosis International 18(6): 789-796, 2007.
Calcified Tissue International 64(5): 450-455, 1999.
16. Porter, MM, Vandervoort, AA, and Lexell, J. Aging of human
2. Alfredson, H, Pietilä, T, Jonsson, P, and Lorentzon, R. Heavy-
muscle: Structure, function and adaptability. Scandinavian Journal
load eccentric calf muscle training for the treatment of chronic
of Medicine and Science in Sports 5(3): 129-142, 1995.
Achilles tendinosis. American Journal of Sports Medicine 26(3):
360-366, 1998. 17. Shalabi, A, Kristoffersen-Wilberg, M, Svensson, L, Aspelin,
P, and Movin, T. Eccentric training of the gastrocnemius-soleus
3. Coburn, J, and Mahlek, MH (Eds.). NSCA’s Essentials of
complex in chronic Achilles tendinopathy results in decreased
Personal Training. (2nd ed.) Champaign, IL: Human Kinetics; 2012.
tendon volume and intratendinous signal as evaluated by MRI.
4. Eng, JJ, Lomaglio, MJ, and Macintyre, DL. Muscle torque American Journal of Sports Medicine 32(5): 1286-1296, 2004.
preservation and physical activity in individuals with stroke.
18. Skelton, DA, Greig, CA, Davies, JM, and Young, A. Strength,
Medicine and Science in Sport Exercise 41(7): 1353-1360, 2009.
power and related functional ability of healthy people aged 65-89
5. Grimby, G, and Saltin, B. The ageing muscle. Clinical years. Age and Ageing 23(5): 371-377, 1994.
Physiology 3(3): 209-218, 1983.
6. Hawkins, SA, Schroeder, ET, Wiswell, RA, Jaque, SV, Marcell,
TJ, and Costa, K. Eccentric muscle action increases site-specific
osteogenic response. Medicine and Science in Sport Exercise 31(9):
1287-1292, 1999.
7. Langberg, H, Ellingsgaard, H, Madsen, T, Jansson, J,
Magnusson, SP, Aagaard, P, and Kjaer, M. Eccentric rehabilitation
exercise increases peritendinous type I collagen synthesis in
humans with Achilles tendinosis. Scandinavian Journal of Medicine
and Science in Sports 17(1): 61-66, 2007.
8. LaStayo, PC, Marcus, RL, Dibble, L, Frajacomo, F, and
Lindstedt, SL. Eccentric exercise in rehabilitation: Safety, feasibility
and application. Journal of Applied Physiology 116(11): 1426-1434,
2014.
9. LaStayo, PC, Ewy, GA, Pierotti, DD, Johns, RK, and Lindstedt,
S. The positive effects of negative work: Increased muscle strength
and decreased fall risk in a frail elderly population. Journals of
Gerontology Series A Biological Science and Medical Science 58(5):
M419-424, 2003.

NSCA.com
ABOUT THE AUTHOR

Jonathan Mike completed his PhD in Exercise Physiology from
the University of New Mexico in Albuquerque, NM. He received
his Bachelor’s and Master’s degrees in Exercise Science from
Western Kentucky University in Bowling Green, KY while also
serving as a Strength and Conditioning Assistant. He also worked
at the University of Louisville as a Strength and Conditioning
Assistant and has been a frequent contributor and guest host of
several websites and radio shows. He is a member of the National
Strength and Conditioning Association (NSCA) Exam Development
Committee for the NSCA-Certified Personal Trainer® (NSCA-
CPT®), Job Analysis Committee, and a member of the Personal
Trainers Special Interest Group (SIG). Mike has authored or
coauthored various works related to sports nutrition and strength
and conditioning. Further, he has been published in the Strength
and Conditioning Journal and has both authored and coauthored
multiple book chapters in areas of sports nutrition and strength
training and conditioning. His research interests include strength
and power development, functional movement, exercise and
energy metabolism, and areas of sports nutrition. In addition, he
writes for numerous fitness and bodybuilding consumer magazines
and outlets.
TABLE 1. SAMPLE PROGRESSION OF TOTAL VOLUME OF ECCENTRIC WORK ON ECCENTRIC ERGOMETER OVER 12 WEEKS (8)
EXPOSURE-ADAPTATION PHASE PROGRESSIVE ECCENTRIC
(WEEKS 1 – 2) WORK PHASE (WEEKS 3 – 12)
Frequency 2 – 3 times per week 2 – 3 times per week
Duration
10 – 12 min per session (weeks 3 – 4)
5 – 8 min per session 14 – 16 min per session (weeks 5 – 6)
*Duration may be substituted with

sets and repetitions of different 18 – 20 min per session (weeks 7 – 12)
eccentric movements
Fairly light (weeks 3 – 5)

Intensity Very light
Moderately hard (weeks 6 – 12)

THE IMPORTANCE OF SETTING UP SYSTEMS FOR A
SMALL FITNESS BUSINESS
JOSH LEVE
S
mall fitness business owners have to juggle everything from • Teaching classes
marketing to accounting to human relations, all on top of
the programing and training of their clients. So how do • Recruiting
they do it all? How do they make it all work while generating the
• Laundry
revenue necessary to pay the bills today and live the lifestyle they
want tomorrow? • Miscellaneous
SETTING UP SYSTEMS Upon completion of this list, it is now time to begin strategizing
While it is one thing to map out sales and marketing strategies, and asking the following questions: Can certain tasks be delegated
they will not work without the systems in place to take a small to others? Are there any business partners who could be doing
business to the next level. It is not uncommon to hear members more? Would it be more efficient to outsource certain tasks such
state that they do not have enough time to implement said as accounting or cleaning?
strategies. A typical rebuttal to this is “you need to find the time.”
“Not having enough time” is the excuse clients give personal Once you have begun to delegate and move things around,
trainers. And just as a personal trainer will tell their clients, “finding complete this exercise again after a month and compare it to
the time” is a management skill and all about setting priorities. the previous list. How have the changes affected the budget and
time usage? Remember, it is important to continue to increase
For example, a child runs into his father’s office at home and says, efficiency of a small fitness business, especially if the plan is to
“Dad, can you come out and play with me?” The father says, “No, expand the business to take on more classes, personal trainers,
not right now son, I’m busy.” Then, a while later, the child returns programs, etc.
and says, “Dad, I hurt myself real bad, I’m bleeding.” The father
now redirects his attention to his son because it has now become a Another exercise is to look at the business from the outside in.
priority; he needs to take action. The same thing needs to be done How is the brand of the business being represented? Here are
when it comes to setting up systems in a small fitness business. some examples of questions that should be asked about a small
fitness business:
Simply put, creating systems can help to build a business. They
encompass just about everything and they are everywhere. • When a new member or client signs up, do they receive a
Here is a great exercise to get started: for a full week, take welcome pack, an outline of the mission statement, and
notes on every single thing that is worked on. This means how a list of core values? What can a new or returning client
long work-related tasks take to complete, and the number of expect next?
tasks in a given week. This could result in a list of nearly 20 or
more, when finished. Some common examples may include: • When someone walks in the door, how are they greeted?
What information do they receive? What is their
• Cleaning experience? How does it compare to the competitor down
the street?
• Accounting
• When someone answers the phone, is it the same welcome
• Training greeting over the phone as in person? What is the process
when someone leaves a message? Does it take a long time
• Phone calls/emails
to return the message?
• Marketing

These types of questions should become part of a larger goal
within the business. Every action item needs to have a clear
ABOUT THE AUTHOR
system to ensure that the desired results are attained.
As Co-Founder and President of the Association of Fitness Studios
(AFS), Josh Leve is responsible for strategic business operations
CANCELLATION/RESCHEDULING POLICY
of AFS. Leve brings more than 10 years of sales, consulting,
One of the biggest headaches that comes with being a personal
advertising, marketing, operations, and retail fitness experience to
trainer, coach, or studio owner is the issue of how to effectively
AFS. Prior to AFS, Level successfully turned around the financial
handle cancellations. Unfortunately, most people in this field have
performance of three different big box facilities in Chicago while
a lot of experience with this situation. All small fitness businesses
providing consultative services for smaller fitness studios. His
should have a system in place that protects the personal trainer
grandfather Mort (a member of the Handball Hall of Fame) founded
and the business from this scenario. From personal experience,
the National Court Clubs Association (NCCA), and was Executive
what I have seen work the best is a 24-hour cancellation policy
Director of the U.S. Handball Association (USHA). His father
that is sent, in writing, from the client to the personal trainer.
Chuck (a member of the Racquetball Hall of Fame) and 40-year
If they give notice less than 24 hours in advance, then they get
industry veteran, was Executive Director of the U.S. Racquetball
charged. It should be that simple and straightforward.
Association, a founding employee of the International Health,
In addition, the personal trainer should never fall victim to the Racquet, and Sportsclub Association (IHRSA), and developer
“nice guy” mentality in terms of cancellation. This could happen of six fitness start-ups including IHRSA. Prior to his health club
when a client tries to guilt the personal trainer into not charging experience, Leve worked with Corbett Accel—the largest healthcare
them for a cancelled training session. communications/advertising company in the U.S.—where he
launched products for major pharmaceutical companies such as
The Association of Fitness Studios (AFS) spoke with numerous Merck, Bristol Myers Squibb, and Sanofi-Aventis. Leve holds a BA in
personal trainers, coaches, and studio owners to determine four Journalism from the University of Kansas.
ways to handle late cancellations:
1. It’s all about setting up expectations from the

start. It’s on the bottom of every email I send
underneath my signature. If there’s no confusion
about the policy, they won’t question it.
2. I say that this policy is in place to “protect my time.”

The most important thing to say though is that judging
cancellations on a case-by-case basis would be completely
unprofessional and compromise my integrity. Because
otherwise your clients will think you will make a special
exception for them because their situation is special.
3. Here is a rough outline of what I say to clients (sometimes

I soften it up if I am talking to clients I know well): “as
you know, we have a 24-hour cancellation policy here
for all training sessions so you will be charged for the
session you missed today. I set time aside and prepare
for each appointment I have and I am only paid for the
appointments that I complete, so, this policy is in place to
protect my time. Judging cancellations on a case-by-case
basis would be completely unprofessional so I apply the
policy uniformly and fairy to all my clients. I am sure you
can understand how important this is in terms of protecting
my professional integrity.”
4. In an attempt to be as understanding and flexible as

possible, I always allow my clients to make up the session
within the week that they cancelled if there is a time that
works conveniently for both our schedules.
CONCLUSION
It takes a lot of work, but sometimes all that is necessary
is to patch broken systems or create new systems that are
individualized for the specific small fitness business. Remember,
systems can build a business; however, how quickly it grows is up
to the personal trainer and the staff of the business.

CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA
T
he summer months create an excellent opportunity for
personal trainers to take advantage of the warmer weather
and to refresh and change up the program design for their
clients. Outdoor workouts can be tailored to specific clients
and incorporated into their training regimen or added on as
supplemental workouts that can challenge multiple clients in a
group training setting. The overall goal of group training should
be to promote team building, while also providing support, a
sense of accomplishment, and motivation from positive feedback.
The program design can focus on specific fitness components
and motor skills or a circuit-style program with various stations
encompassing all aspects of training variables. Here are just a few
examples of training goals that may be included into a circuit: total
body power/strength and endurance, lower body power/strength
and endurance, upper body power/strength and endurance, core,
and speed/agility. The difficulty of the circuits can be tailored in
many ways regarding intensity and volume. These two variables FIGURE 1. SLED PUSH
can be manipulated by changing up sets, repetitions, distances,
weights, and the amount of time at each station (Table 1).
The following exercises are just a few examples that can

be incorporated into a training program that is performed
outdoors. There can be some crossover between power,
muscular strength, and muscular endurance due to the
different pieces of portable equipment that are used in the
circuits. There are some limitations due to not using the
large pieces of strength and conditioning equipment that
are not practical to transport to an outdoor setting.
POWER/MUSCULAR STRENGTH
SLED PUSH AND SLED PULL WITH HARNESS (FIGURES 1 AND 2)
When performing a sled push, hold the handles or base of
the sled with the arms fully extended and drive the legs
while extending the knees and hips. Then the sled can
be pulled back to the starting point using the attached
harness. Keep the shoulders back and keep the chest up FIGURE 2. SLED PULL WITH HARNESS
while driving the legs back with hip extension and staying
low to the ground in a partial squat position (5).

SCOOP TOSS SLING (FIGURES 3 – 5) AND ROTATION POWER
TOSS WITH MEDICINE BALL/SLING
Start with the medicine ball between the feet and in one quick
explosive movement, squat down and hold the sling in between
the legs. Swing the arms forward and explosively jump straight up,
launching the ball as far as possible at approximately 45 degrees.
This movement can also be performed with a reverse scoop toss
as well. The rotation power toss starts by squatting and bending
the knees, then decelerating at the bottom of the movement and
explosively rotating the upper body through the transverse plane
to release the sling and the ball.
MUSCULAR STRENGTH/ENDURANCE
CHEST PRESS (MANUAL RESISTANCE) (FIGURE 6)
Trainer: Start by standing behind the trainee with feet staggered
or shoulder-width apart, holding the center anchor of a resistance
band or suspension trainer in order to serve as the anchor for the
trainee. The handle should be held directly behind them (2).
FIGURE 3. SCOOP TOSS SLING – START
Trainee: Holding both handles, start with a staggered stance
with feet shoulder-width apart, and elbows out to the side and
just below shoulder-height with the palms facing down. Press
one hand forward, controlling the resistance with the other arm.
Repeat the movement with the other arm by pressing the other
handle forward. Be careful not to go back too far as this can place
strain on the front of the shoulder (2).
FIGURE 4. SCOOP TOSS SLING – TOSS
FIGURE 6. CHEST PRESS (MANUAL RESISTANCE)
FIGURE 5. SCOOP TOSS SLING – RELEASE

PARTNER ROWS (MANUAL RESISTANCE) (FIGURE 7)

Trainer: Start with feet staggered or shoulder-width apart. Hold
center point of a resistance band or suspension trainer in order
to serve as the anchor for the trainee. The anchor should be held
directly in front of them.
Trainee: Start with the feet shoulder-width apart with one handle
in each hand and the palms facing each other. Pull one arm back in
a rowing motion along the side of the body and then repeat while
alternating with the other arm (2).
FIGURE 9. PUSH-UPS (ON GLIDERS) – FINISH

BATTLE ROPES (SQUAT SLAMS) (FIGURES 10 AND 11)
Start in a squat position holding a rope in both hands. Begin the
movement by flexing at the shoulders and raising the rope above
the head while extending the lower body. Simultaneously squat
and slam the rope to the ground (3).
FIGURE 7. PARTNER ROWS (MANUAL RESISTANCE)

PUSH-UPS (ON GLIDERS) (FIGURES 8 AND 9)
Start in a push-up positon with the body off of the
ground and feet on the gliders. Lower the body to the
ground and slide the feet laterally to the sides of the
body while maintaining a flat back and keeping the spine
neutral. Perform a push-up and bring the feet back to the
center supporting the body in the starting position.
FIGURE 10. BATTLE ROPES (SQUAT SLAMS) –

START AND FINISH
FIGURE 8. PUSH-UPS (ON GLIDERS) – START
FIGURE 11. BATTLE ROPES (SQUAT SLAMS) –

TOP OF MOVEMENT

NSCA.com
BATTLE ROPES (WAVES) (FIGURE 12)

Start in a squatting position while grasping the rope in each hand.
In a quick powerful motion, alternate slamming the rope to the
ground to create a wave like motion with the rope. Maintain the
same torso position throughout the entire exercise (3).
FIGURE 14. BATTLE ROPES (CIRCLES) –

BOTTOM OF CIRCLE
CORE
PARTNER STANDING ROTATIONS (MANUAL RESISTANCE)
FIGURE 12. BATTLE ROPES (WAVES) (FIGURES 15 – 17)
Trainer/Trainee: During the rotations, both individuals will be
BATTLE ROPES (CIRCLES) (FIGURES 13 AND 14) performing the same type of movement. They will be facing the
Start in a standing position with the knees slightly bent, grasping same direction standing side by side. Each of them will have two
the rope in each hand. Swing the rope to the side of the body in handles of a resistance band or suspension trainer directly out in
a circular motion and squat down slightly as the rope is slammed front of their chest. They will simultaneously rotate to the same
downwards. The circles will start above the shoulder and go back direction, one will perform the concentric action and the other will
down to approximately thigh level. perform the eccentric action to apply the resistance (2).
FIGURE 15. PARTNER STANDING ROTATIONS

FIGURE 13. BATTLE ROPES (CIRCLES) – TOP OF CIRCLE (MANUAL RESISTANCE) – START


(MANUAL RESISTANCE) – TO LEFT
FIGURE 18. STANDING CHOPS (MEDICINE BALL) – START

(MANUAL RESISTANCE) – TO RIGHT
STANDING CHOPS (MEDICINE BALL) (FIGURES 18 – 21)
The trainee will stand with arms extended to the side of FIGURE 19. STANDING CHOPS (MEDICINE BALL) –
the body. They will then perform an upward chopping ACROSS SHOULDER
motion from the hip to the opposite shoulder. The trainee
will then raise the ball above and slightly behind the head,
which eccentrically loads the core. Then, follow through
by slamming the ball to the ground under control (1).
FIGURE 20. STANDING CHOPS (MEDICINE BALL) –

ABOVE HEAD

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FIGURE 23. STANDING ROTATIONS

FIGURE 21. STANDING CHOPS (MEDICINE BALL) – FINISH
(MEDICINE BALL) – RELEASE
STANDING ROTATIONS (MEDICINE BALL) (FIGURES 22 AND 23)
SPEED/AGILITY
The trainee and the trainer will both be standing facing the
MARCHING KNEE DRIVES (FIGURE 24)
same direction with the trainee in front of the trainer. The
Arms (elbows) will be held close to the body with the arms
trainee will rotate the core through the transverse plane
extended and a firm grasp on the medicine ball to control any
allowing the hips to move freely with arms extended to
force generated from the knee drives. Start by marching, then
catch the ball. Then the trainee will explosively toss the
drive the knee into the medicine ball by raising the thigh so it is
ball back to the trainer. The trainer will return the ball to
parallel to the ground. Alternate each knee drive to the medicine
the other side and repeat the alternating pattern (2).
ball in a rhythmic tempo. As coordination and balance improves,
strike the ball with more force and/or at a faster tempo. This can
be performed for repetitions or distance (4).
Note: Once the marching knee drive is mastered, the trainee can
perform a knee drive punch to the trainer. The trainer will return
the ball while both individuals are moving in sequence forwards
and backwards simultaneously.
FIGURE 22. STANDING ROTATIONS

(MEDICINE BALL) – START
FIGURE 24. MARCHING KNEE DRIVES

RESISTED SPRINTS (FIGURE 25)

Start with the trainee standing in front of the trainer. The trainee
will have the strap around his/her waist and the trainer will apply
resistance from behind by holding both handles of the resistance
band or suspension trainer once the trainee starts to run.
Appropriate resistance should be applied so that the trainee can
still maintain proper sprinting technique and form.
FIGURE 27. 7-CONE DRILL - TO LEFT
FIGURE 25. RESISTED SPRINTS
7-CONE DRILL (FIGURES 26 – 28)

The trainee will start in the middle of seven cones that are set in
a straight line (spanning approximately 10 yards total). Start by
sprinting to the far cone to the left or right, then decelerate and
explosively drive off the foot back across to the far cone on the FIGURE 28. 7-CONE DRILL - TO RIGHT
opposite side. After reaching the far cone on the other side the
trainee will sprint to the second farthest cone. This movement REFERENCES
pattern will be replicated until the individual reaches the middle 1. Williams, C. Core training: Partner-based medicine ball
cone, which completes the drill. training. Performance Training Journal 10(5): 9-16, 2011.
2. Williams, C. Manual resistance training. Performance Training
Journal 11(2): 10-11, 2012.
3. Williams, C. Keep it fresh: Incorporating multiple modalities.
Performance Training Journal 12(1): 17-20, 2013.
4. Williams, C. Preparing the body for movement. Performance
Training Journal 12(2): 15-18, 2013.
5. Williams, C. Complex set variations: Improving strength and
power. Personal Training Quarterly 1(3): 21-24, 2014.
FIGURE 26. 7-CONE DRILL - START

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TABLE 1. PROGRAM DESIGN CIRCUIT EXAMPLES

CIRCUIT EXERCISE SETS/REPS TYPE
Scoop toss slings 3x8 Lower body power
Chest press/partner row

Circuit 1 3 x 20 s Upper body muscular endurance
(manual resistance) combos
Partner standing rotations
3 x 10 each side Core
(manual resistance)
Marching knee drives 3 x 20 yards Speed development
Sled pushes 3 x 25 yards Lower body power and strength
Circuit 2 Push-ups (on gliders) 3 x 10 Upper body strength/endurance
Standing chops (medicine ball) 3x6 Upper body power/core
Resisted sprints 3 x 25 yards Linear speed
Sled pulls with harness 3 x 25 yards Lower body power/strength
Battle ropes circuit: squat slams,

Circuit 3 3 x 10 each Upper body muscular endurance
waves, and circles
Standing rotations (medicine ball) 3 x 8 each Upper body power/core
7-cone drill 3x2 Speed and agility

FEATURE ARTICLE
HELPING MOTIVATE CLIENTS—APPLICATIONS OF THE

SELF-DETERMINATION THEORY
BROOK SKIDMORE, MS, CSCS
P
ersonal training can be extremely rewarding, particularly exercise, or giving permission to eat something they should not
when a client is just starting to exercise for the first time. eat. Unfortunately, such external rewards rarely have the desired
However, it can be equally frustrating when clients give up effect of promoting increased, lasting intrinsic behavior (1).
and stop exercising, despite their initial enthusiasm and worthy According to motivation researchers Richard Ryan and Edward
intentions. Why do some people exercise on a regular basis Deci, there are three basic psychological needs that must be met
(even when the weather is bad or when they are tired, stressed, in order for a person to be sufficiently motivated to take action in
or busy), while others just cannot seem to stick with a regular a volitional behavior (3). Specifically, those needs are autonomy,
exercise routine? A personal trainer is in a prime position, not only competence, and relatedness; these three needs make up the
to provide a client with a structured and safe workout routine, primary components of the SDT (3). A description of these three
but also to provide the client with tools and strategies to enhance needs can be found in Table 1. Because people are naturally
motivation and to decrease the likelihood of giving up. The self- inclined to fulfill these three needs, if any of the needs are not
determination theory (SDT) provides a greater understanding being fulfilled, it can threaten a person’s motivation to pursue a
of how to implement such strategies and incorporate them as particular task, including sticking to an exercise program.
fundamental components of a training program (3). The purpose
of this article is to provide practical suggestions based on the SDT In regards to autonomy, the SDT further delineates different
that personal trainers can use to help their clients become and types of motivation (2). A person could be described as being
stay motivated to stick with their exercise routine. intrinsically motivated when their reasons for participating in
an activity are related to the inherent pleasure and satisfaction
OVERVIEW OF THE SDT that comes from participating. Using the example of a distance
Understanding the basic principles of motivation is essential for runner, one could say that a runner is intrinsically motivated
personal trainers, especially with regard to clients who are starting to run because running helps to relieve stress and provides a
to exercise for the first time, or who are trying to become more sense of enjoyment. In contrast, a person could be said to be
active after a break from physical activity. This point becomes extrinsically motivated when their reasons for participating
particularly more salient when considering that 50% of people come from some source other than the inherent pleasure of
who start a new exercise program will drop out within six months the activity itself. Contrary to what is often assumed, extrinsic
(4). What can personal trainers do to prevent their new clients motivation is not necessarily a bad thing. However, how extrinsic
from falling prey to this alarming common scenario? motivation is regulated may be of the utmost importance. Using
the example of a distance runner, if a person considers running
Personal trainers might be tempted to attempt to motivate clients to be a part of their identity, or if the person runs with the desire
with external rewards, such as t-shirts, selecting their favorite to achieve a personal goal (e.g., to run a 5K without walking),

then the desire to run could be described as autonomous Most personal trainers are familiar with clients like Beth who have
motivation. In other words, the person’s decision to run is a a general goal of losing weight, but who also have a history of
result of their own free will. On the other hand, if the person being unable to successfully achieve consistency in their exercise
is running because they feel obligated, want to avoid feeling habits. It could be predicted that it will be very difficult for Beth
guilty for not running, or want to run simply to lose weight, to reach any sort of fitness goal when she is not engaging in
then the desire to run could be more accurately described as physical activity on a regular basis. Therefore, for clients like
controlled motivation. In other words, the person chooses to run Beth who are struggling to stick to a regular program of physical
because of the pressure brought on by some outside influence. activity, perhaps the ultimate goal should be to assist them in
In essence, it is crucial that clients feel they have volition in increasing their intrinsic motivation and autonomous motivation,
their exercise program and that autonomous motivation is as described in Table 4.
promoted. The more clients feel controlled by outside forces
(e.g., a spouse, the media, or a personal trainer), the less likely CONCLUSION
they will stay sufficiently motivated to continue exercising. Popular media and even some well-known commercial fitness
venues have the tendency to try to persuade people that the most
PRACTICAL APPLICATIONS OF THE SDT efficient and fail-proof way to be fit and to feel satisfied with
For many personal trainers it is difficult to understand how anyone body image is by succumbing to the demeaning, aggressive, and
could not be motivated to exercise. Indeed, there tends to be a often brutal commands of callous, belligerent, tyrannical-style
notable difference between regular and irregular exercisers in fitness. However, according to the SDT, the pain, discomfort, and
regard to the reasons why they engage in physical activity (Table humiliation that can be inflicted by such training tactics, though
2). It might be helpful for personal trainers to pay attention to seemingly effective in the short-term, are rarely effective for most
these familiar comments and variations of them, as these types clients in the long-term. On the other hand, when applying the
of statements might give trainers more clues as to where their SDT to a training program, the aim is not to coddle or baby the
clients are in terms of their motivation for exercise. Because one client, as there will likely be multiple occasions when constructive
of the ultimate goals of a personal trainer is to encourage lifelong feedback and detailed instruction are necessary. However, in
physical activity and health in their clients, perhaps the personal order to increase the likelihood that a client will stick with an
trainer should also tune their clients into their own comments exercise program, personal trainers must ensure that the three
related to exercise, particularly in the way exercise makes them basic parameters of the SDT are being met on a consistent basis.
feel. People are more likely to choose to engage in a behavior Even if personal trainers have the knowledge and skills to create
when it is intrinsically motivating, and when they feel like they are the perfect training plan, if a client is not willing to adhere to it,
the ones making the decision to do it. On the other hand, people the plan is essentially worthless. When an exercise program is
are less likely to choose that behavior when they feel controlled intrinsically motivating and contains high levels of autonomous
to perform it (2). Therefore, it seems prudent to emphasize motivation for a client, personal trainers stand a much greater
and direct clients’ attention to those autonomously motivating chance of successfully influencing their clients to stick to a habit of
realizations when clients become aware of and vocalize such regular exercise for life.
statements so commonly heard among regular exercisers. Table
3 provides a list of several helpful tips for personal trainers to
practically apply aspects of the SDT when attempting to motivate
new clients to be consistent with physical activity.
USING THE SDT TO INCREASE A CLIENT’S INTRINSIC

MOTIVATION—SAMPLE CASE
A fundamental part of the training plan for each client should
include built-in components to enhance the client’s autonomous
motivation. The following sample case can help to illustrate how a
personal trainer might implement the SDT into a training plan for a
new client.
Beth is a part-time office secretary who is seeking a workout

routine to help her “lose weight and tone up.” She is 38 years old,
married, and the mother of three teenagers. She admits she has
tried to start exercising multiple times in the past but has never
been able to stick to a plan for longer than a few weeks. When
asked what she has tried in the past, she describes how she tried
running and kickboxing because she heard that these were the
best ways to lose weight fast, but both of these activities were
too difficult for her and not enjoyable. She only did them because
she felt like she had to in order to lose weight. She has also tried
various exercise videos that she did at home alone, but these got
boring pretty quickly, so she gave them up after a few attempts.

REFERENCES
1. Deci, EL, Koestner, R, and Ryan, RM. A meta-analytic review of ABOUT THE AUTHOR
experiments examining the effects of extrinsic rewards on intrinsic Brook Skidmore is a former physical education instructor for the
motivation. Psychological Bulletin 125(6): 627-668, 1999. College of Southern Idaho. She is currently finishing her second
2. Deci, EL, and Ryan, RM. Intrinsic Motivation and Self- Master’s degree in Sport Psychology at Western Washington
Determination in Human Behavior. New York, New York: Springer University. She has trained a wide range of athletes and exercisers
US; 1985. in the roles of personal trainer, group fitness instructor, and
strength and conditioning coach. In addition to her own training
3. Ryan, R, and Deci, E. Self-determination theory and the
as an endurance athlete, she also conducts fitness classes for the
facilitation of intrinsic motivation, social development, and well-
general public and for older adults.
being. American Psychologist 55(1): 68-78, 2000.
4. Weinberg, RS, and Gould, D. Foundations of Sport and
Exercise Psychology. (6th ed.) Champaign, IL: Human Kinetics;
425-456, 2015.
TABLE 1. PRIMARY COMPONENTS OF THE SELF-DETERMINATION THEORY (3)
BASIC PSYCHOLOGICAL NEED DESCRIPTION
The behavior is volitional (meaning the client has a choice of what the program involves); the
client is not simply being ordered by the personal trainer to do various exercises
Autonomy
The task to be carried out reflects the client’s values and interests, not the trainer’s
There is no feeling of being controlled by another individual

The client feels capable of accomplishing the task
Competence The client has high confidence regarding the behavior
The client feels a sense of growth and mastery over the task at hand
The client feels that they are cared for and respected by the personal trainer
As opposed to feeling like an outsider, the client feels there is a sense of belonging and
Relatedness
connectedness during the exercise program
The client feels they have worth as an individual
TABLE 2. REASONS FOR WORKING OUT IN REGULAR AND IRREGULAR EXERCISERS

WHY DO REGULAR EXERCISERS WORK OUT? WHY DO IRREGULAR EXERCISERS WORK OUT?
• “It just feels good” • “I need to lose weight”
• “It’s a great way to socialize with my friends” • “I feel guilty when I don’t work out”
• “It’s who I am; I’m an active person and I value my • “I’m supposed to work out every day; I do it because
health” I have to, not because I want to”
• “I want to be able to swim a mile without resting” • “I want to look good in my swimsuit this summer”
• “It helps me clear my head and relieve stress” • “I exercise so I can eat ice cream after dinner”
• “It gives me energy”
*Regular exercisers exhibit high levels of autonomous motivation in their *Irregular exercisers exhibit high levels of controlled motivation in their
reasons for being active reasons for being active

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TABLE 3. TIPS TO HELP WITH MOTIVATION FOR NEW CLIENTS

DO THIS… INSTEAD OF THIS…
Emphasize how the client feels before and immediately

Emphasize how clients look, how much weight they have lost, or how
after a workout. Make it a point to tune the client into
many calories they are burning with each exercise. Focus on how guilty or
their energy levels, mood, and overall sense of well-being
ashamed they should feel for missing a workout or eating certain foods.
at these times.
Use supportive and encouraging language when working Use demeaning or authoritative language with the intent of pressuring
with client. the client.
Assume the role of collaborator, by being responsive and

Assume a “supervisor” role, by simply watching the client work out.
involved with each portion of the client’s routine.
Provide your client with tasks that are optimally

Give the client tasks that are too easy or too difficult.
challenging.
Reward clients with positive feedback when they achieve

Criticize, put down, or blame clients for their actions or behavior.
a goal or perform an exercise properly.
Focus on the task itself, and the effort the client is giving
Focus solely on the outcome of their workouts (i.e., weight loss).
during the workout.
Emphasize and celebrate with them what their bodies can Emphasize and celebrate what their bodies look like (e.g., weight loss,
do (e.g., increased strength). body shape/size).
Treat clients with empathy and warmth. They should feel Use a position of power to act cold or superior to the clients. Threaten the
valued as individuals and respected where they are at on client with “punishments” if they do not perform a certain task according
their journey in fitness and health. to prescribed standards.

TABLE 4. SELF-DETERMINATION THEORY COMPONENTS OF SAMPLE PROGRAM

Because one of Beth’s goals is to “tone up,” or gain muscle mass, provide her with information
on why resistance training is necessary to reach that goal. Give her a reason to “buy in” to the
workouts together.
Autonomy
Instead of simply writing out a prescribed workout, provide Beth with a series of options that she
can choose from. These options could also be offered in the warm-up and/or cool-down portions
of the workout, as well as in the intensity of an exercise.
Be sure that each workout is optimally challenging for her, yet still realistic.
Identify potential barriers to Beth’s scheduled workouts and brainstorm strategies

to overcome them with her.
Competence Provide her with positive feedback regarding participation and performance
(not appearance or weight) during her workouts.
After establishing her goals, steer Beth in the direction of which goals are actually
within her control.
Listen to her without judging when she expresses concerns or struggles.
Discuss which individuals in Beth’s life are a positive support for her goals to be physically active.
Relatedness
Help her feel like she belongs in the gym and in the program. Point out how she is similar to
others who also attend there.

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IN THE BUSINESS OF BUILDING A CLIENTELE,
THE REFERRAL IS KING
ROBERT LINKUL, MS, CSCS,*D, NSCA-CPT,*D
T
he personal training industry has many different business want to show ownership to their training program and would jump
and marketing strategies to generate leads, however, most at the opportunity to talk positively about it to others if only they
personal trainers rely heavily on referrals for new clients. were asked to do so.
Referrals are the primary resource a new potential client utilizes
when inquiring about working with a fitness professional (1). The Every client has a circle of people which they involve in their
potential client feels a certain level of trust and value in a personal life. These individuals include family members, friends, and
trainer if they are referred by a friend, colleague, or family member colleagues. These three categories create a group of people
that has had a successful and professional experience with said that a potential client will look to first when seeking out
trainer (3). Many fitness professionals find the referral to be such possible referrals (Table 1) (3).
an effective tool that it is the only resource they use to generate
COOL CLIENTS REFER COOL NEW CLIENTS
new business (2).
(...MOST OF THE TIME)
This is most commonly found in studios or with independent Websites, flyers, massive group discounts, and radio ads are
contractors who build their business over a long period of time great at generating leads for general monthly gym memberships
(1 – 5+ years). Their business strategy is simple: if a current client (4). These tools are typically very successful in generating
loves their training experience, they will tell three other people clientele, yet there is no pre-existing connection between the
how great their training is. Conversely, if they do not like their trainer and the client prior to them walking in the door. On the
experience they will tell 10 people how horrible it is. other hand, a referral brings in a new client who already has at
least one thing in common with the personal trainer—a connection
Most people are happy to pile on bad experiences and oversell to the referring client.
positive ones. It is “the positive three” people that personal
trainers want to focus their referral efforts toward in an attempt to Oftentimes, both the referring client and the potential client
earn new clients. Here are three techniques in which a trainer can will come in together for the new client’s first session. If this
potentially gain access to those “positive three” leads and start happens, the current client can help to create a very welcoming
the process of converting them to life-long and committed clients. environment for the new client as they are already familiar with
the facility, the tempo of the training session, and the cues used
DO NOT BE AFRAID TO ASK: THE REACH OF THREE by the trainer. Also, they can assist the trainer in demonstrating
One of the best referral resources a trainer has is already available and teaching some basic components of the program design to
to them on a daily basis. Trainers work hard on building a a certain degree. This gives the current client some pride and
quality and lasting relationship with their current clientele. This ownership to their unique way of exercising with their trainer
relationship can be so strong that a trainer might have a client while lowering the walls of the new client who may be nervous,
for 15 years or more. There is no better resource to reach out to defensive, or even scared about the whole process.
than an already established, committed, and die-hard group of
believers that make up a personal trainer’s current clientele. Social interaction with a friend, family member, or colleague may
assist in making the new client’s first experience a friendly and
Oftentimes, personal trainers are simply afraid or shy of the memorable one, which may help in retaining them. Networking
idea of asking their steadfast clients for help; however, these and social interaction is a great way to introduce a mass of new
are exactly the people the trainer should ask (2). Most of these potential clients to the gym as well. A personal trainer can achieve
clients believe in their personal trainer because they are products this by hosting an event like a free group workout or a fundraiser.
of the program design, they are the success stories, and they are
champions of the trainer’s philosophies (4). Many of these clients

HOST NETWORKING AND SOCIAL EVENTS REFERENCES
A training session with a fitness professional is much like 1. Gerber, ME. The E-Myth Contractors. HarperBusiness; 42-43,
purchasing a product from Costco. At the end of each aisle a 2012.
customer has the opportunity to try a new product. Costco 2. Goodman, J. Personal Trainer Pocketbook: A Handy Reference
provides the consumer the opportunity to experience the product for All Your Daily Questions. CreateSpace Independent Publishing;
firsthand and free of charge. Now the customer knows if they like 53-56, 2015.
the product or not. This can be a great advertising tool, because
in many cases the customer likes the product so much that they 3. Linkul, R. Developing trust and value for personal trainers.
purchase it. NSCA’s Performance Training Journal 12(1): 7-9, 2013.
4. Pire, NI. ACSM’s Career and Business Guide for the Fitness
Much like Costco, a personal trainer can allow a potential new Professional. Philadelphia, PA: Lippincott, Williams, and Wilkens;
client to try their product for free with the hope that they will 177-178, 2013.
enjoy it and want to purchase a package of training sessions. Free
workouts can be offered in many different forms that are both
effective and fun opportunities for current and potential new ABOUT THE AUTHOR
clients. These sample workouts include large group workouts, Robert Linkul was the National Strength and Conditioning
charity training sessions, holiday workouts, etc. Current clients Association’s (NSCA) Personal Trainer of the Year in 2012. He is
usually enjoy these events because they get to bring a partner to currently a volunteer with the NSCA as their Southwest Regional
see what they experience on a regular basis and to share in the Coordinator and Committee Chairman for the Personal Trainers
fun, and it may possibly lead to referrals. Special Interest Group. Linkul is the Career Development columnist
for the NSCA’s Personal Training Quarterly (PTQ) publication
CONCLUSION and speaks internationally on career development techniques
There are many techniques that a personal trainer can use to for personal trainers. Linkul mentors personal training students
earn quality referrals that build their clientele. A schedule full of and rookie trainers entering the industry on business strategies,
dedicated life-long clients, also known as “lifers,” are every career- client retention, and professional longevity. Linkul has been in
driven personal trainer’s ultimate goal. In order to achieve this, the industry since 1999, and owns and operates his own personal
personal trainers should take all the proper steps to ensuring their training studio in Sacramento, CA.
client is being trained appropriately, professionally, and specifically
toward achieving their personal goals (3). Remember, the secret is
not getting new clients, it is keeping them.
TABLE 1. A CLIENT’S NETWORK OF POTENTIAL REFERRALS

Family Friends Colleagues
Spouse Neighbors Bosses
Siblings Sport teammates Co-workers
Parents or grandparents College roommates Employees
In-laws Childhood friends Volunteers
TABLE 2. EXAMPLES OF NETWORKING AND SOCIAL EVENTS
TYPE OF EVENT EXAMPLE
Free session Solo
Free group session Two or more clients
Bring your “______” to work out day Family, friends, or colleagues
Community social gatherings Barbeque bench press party
Holiday workouts Thanksgiving, Christmas, New Year’s Day, etc.
Community fundraiser Free group workouts to the winner

Charity athletic event Client donates a bag of clothes to “pay” for their workout
Training session(s) for the American Lung Associations Fight for
Charity athletic event training program
Air Stair Climb

FEATURE ARTICLE

BRIAN JONES, PHD, CSCS, NSCA-CPT, AND JULIE BOGGESS
P
ersonal trainers are required to constantly challenge LOWER BODY TRAINING
their clients physically and mentally. In order to retain Nearly any lower body training exercise, including squat and lunge
customers, trainers must improve or maintain their client’s variations, can be loaded effectively with the Bulgarian Bag. The
fitness levels while keeping them interested in the process. For crescent shape is ideal for front and back squats (Figures 1 and
this reason, incorporating variety into the training program 2). A client can perform squats, squat jumps, lunges, or step-ups
can be an invaluable tool. Research has found that a major just as they would when using other types of resistance or loads.
predictor of whether people continue to exercise is how much In addition, the front hold position (Figure 3) is excellent for
they enjoy it (1,7,9,13). Results simply are not enough motivation developing core stability and teaching clients to maintain a more
if they are not having fun. The Bulgarian Bags, developed upright trunk position.
by Bulgarian wrestling coach Ivan Ivanov, provide a unique
way to add interest to any client’s workout program (8,11). More dynamic total body work includes the swing and the swing
squat. The technique for the Bulgarian Bag swing (Figures 4 – 6)
These bags are similar to sandbags and have many of the same is much the same as for the kettlebell swing, but with a wider
benefits, but the unique shape allows for the performance stance to allow the bag to clear the knees. The swing exercise
of some movements that are difficult to perform with most may be useful in helping to develop hip and core strength, power,
weighted bags (2,4,10). The unique shape of the bag combined and endurance. Only advanced clients should perform the swing
with the different grips and handles make it an extremely squat (Figures 7 – 9). To start the exercise, the client should grip
versatile tool. It allows for many different rotational exercises the bag by bringing the handles together. They should swing the
that are often not possible with other exercise equipment. bag between the legs while extending the knees, then they should
The bags are portable enough for travel workouts and ideal drive the bag forward using the hips while descending into a
for personal trainers who travel to their clients’ homes. squat. Maximal depth in the squat should occur just as the arms
and bag are parallel with the floor.
Many of the same movement patterns popular in kettlebell
training can be done with the Bulgarian Bags. This means that UPPER BODY TRAINING
clients can learn proper kettlebell movement patterns using Nearly any upper body barbell or dumbbell exercise can also
the Bulgarian Bags with less potential injury risk and the bags be performed with the Bulgarian Bag, including presses, rows
may be less intimidating than kettlebells for some people. (Figures 10 and 11), and cleans. The different handles allow a
Currently, there is no direct research on the effectiveness of variety of single and double handed grips for both unilateral and
the Bulgarian Bags, but several studies have found similar bilateral training. Additionally, two bags can be used by having
training with kettlebells to be effective for developing one held in each hand.
strength, power, and cardiovascular endurance (1,3,5,6,12).

Push presses (Figures 12 and 13), jerks (Figures 14 and 15), high REFERENCES
pulls, and snatches can be performed with the Bulgarian Bags 1. Beardsley, C, and Contreras, B. The role of kettlebells in
as well. These exercises teach power transfer from the lower to strength and conditioning: A review of the literature. Strength and
the upper body and are an efficient means of total body training. Conditioning Journal 36(4): 64-70, 2014.
With higher repetition sets, full body exercises such as the push
2. Hozub, FM. Using sandbags to improve strength in middle
press, jerk, and thruster can act as effective conditioning training
school students. Journal of Physical Education, Recreation, and
exercises.
Dance 80(7): 12, 2009.
CORE WORK 3. Hulsey, CR, Soto, DT, Koch, AJ, and Mayhew, JL. Comparison
All of the standing exercises previously described create a strong of kettlebell swings and treadmill running at equivalent rating
training stimulus for core stability. More direct core work can of perceived exertion values. The Journal of Strength and
include weighted sit-ups, side bends, Russian twists (Figures 16 Conditioning Research 26(5): 1203-1207, 2012.
and 17), and the more advanced Bulgarian Bag spin exercise. The
4. Jones, B. The Complete Sandbag Training Course. Nevada City,
Bulgarian Bag spin (Figures 18 – 22) exercise involves a strong
CA: Ironmind Enterprises; 2004.
rotation with the core as the arms lock the bag into position.
The client should pivot using the hips and move the bag in a 5. Lake, JP, and Lauder, MA. Kettlebell swing training improves
circular motion around the head keeping the spine fairly neutral maximal and explosive strength. The Journal of Strength and
throughout. The client should perform equal work in both Conditioning Research 26(8): 2228-2233, 2012.
directions to ensure even development. 6. Lake, JP, and Lauder, MA. Mechanical demands of kettlebell
swing exercise. The Journal of Strength and Conditioning Research
WORK CAPACITY EXERCISES
26(12): 3209-3216, 2012.
These bags can also be useful for performing “finisher” exercises
that come after the primary exercises are completed. Finishers 7. Ranieri, MJ. Client motivation: Part 2. Strength and
should involve the whole body and can be incorporated into the Conditioning Journal 23(6): 68-69, 2001.
program during higher intensity days or when the client wants to 8. Sava Sport. The Bulgarian Bag I – History. Retrieved February
push themselves harder at the end of a workout. Finisher exercises 2015 from http://www.savasport.com/35-the-bulgarian-bag-i-
can be done for a certain number of sets or timed intervals. history/.
Two excellent finisher exercises are bag slams and bag throws. 9. Seguin, RA, Economos, CD, Palombo, R, Hyatt, R, Kruder,
To perform Bulgarian Bag slams (Figures 23 - 26), use a heavy J, and Nelson, ME. Strength training and older women: A cross-
bag, tire, or other rebounding surface to slam the bag onto. The sectional study examining factors related to exercise adherence.
client should hit the surface as hard as they can with the Bulgarian Journal of Aging and Physical Activity 18(2): 201-218, 2010.
Bag by using a coordinated upper and lower body effort. As it 10. Sell, K, Taveras, K, and Ghigiarelli, J. Sandbag training: A
rebounds, the client should have the bag circle around their head sample 4-week training program. Strength and Conditioning
and come to rest in the starting position. Journal 33(4): 88-96, 2011.
There are a number of different ways to throw a Bulgarian Bag, for 11. Suples Training Systems. History. Retrieved February 2015
example: push throw, underhanded throw forward, twisting throw from http://suples.com/bulgarian-bag/.
to the side, or overhead backward throw. The client could throw 12. Thomas, JF, Larson, KL, Hollander, DB, and Kraemer, RR.
the Bulgarian Bag for maximal distance with good form, walk or Comparison of two-hand kettlebell exercise and graded treadmill
run to the bag, and then repeat. Using either repetitions or time walking: Effectiveness as a stimulus for cardiorespiratory fitness.
intervals work well for Bulgarian Bag throws. The Journal of Strength and Conditioning Research 24(4): 998-
1006, 2014.
PROGRAMING
Bulgarian Bags can be used as a stand-alone training tool as 13. Weiss, WM, and Halupnik, D. Commitment to strength and
they are made in weights ranging from 6 – 85 lb. They also make conditioning: A sport commitment model perspective. The Journal
excellent additions to existing training programs that utilize of Strength and Conditioning Research 27(3): 718-722, 2013.
more traditional methods. Table 1 provides a sample workout for
a client using only Bulgarian Bags and bodyweight resistance
exercises. The repetition ranges listed are basic guidelines and
sets should continue only as long as the client can maintain proper
form. Table 2 demonstrates how the Bulgarian Bag exercises can
be incorporated into a weekly strength training program. For
this routine, the Bulgarian Bag exercises are prescribed in time
intervals with the goal of muscular endurance and metabolic
conditioning.

Julie Boggess is President and Head Coach of the Louisville

Kettlebell Club in Louisville, KY. She is a certified kettlebell and
ABOUT THE AUTHOR
Bulgarian Bag instructor, and a Kettlebell Sport competitor in which
Brian Jones is an Assistant Professor of Exercise Science in the
she earned the title of Candidate Master of Sport in 2014. Boggess
department of Kinesiology and Health Studies at Georgetown
is a life-long athlete, having played scholastic softball and field
College in Kentucky. He has worked as a strength coach for several
hockey, and currently maintains a 4.0 rating by the United States
different D-I athletic teams at the University of Kentucky and has
Tennis Association. Her clients include active competitors and
strength coaching experience with high school and professional
those just interested in improving general fitness. Boggess enjoys
athletes. Jones has authored three books, two book chapters,
working with clients of all backgrounds and abilities to bring out
and numerous articles on strength training, supplementation, and
their best.
other exercise science topics. Jones has served as the NSCA State
Director for Kentucky and currently sits on the Advisory Board
for Kentucky and the Great Lakes Region. He has a 2nd degree
black belt in Brazilian jiu-jitsu and is the owner and head coach of
Valhalla Academy, a jiu-jitsu school in Frankfort, KY.
FIGURE 1. BULGARIAN BAG BACK SQUAT – START FIGURE 2. BULGARIAN BAG BACK SQUAT – FINISH
FIGURE 3. BULGARIAN BAG FRONT FIGURE 4. BULGARIAN BAG SWING –

HOLD POSITION BOTTOM OF SWING

NSCA.com
FIGURE 5. BULGARIAN BAG SWING – FIGURE 6. BULGARIAN BAG SWING – TOP

MIDDLE OF SWING OF SWING
FIGURE 7. BULGARIAN BAG SWING SQUAT – FIGURE 8. BULGARIAN BAG SWING SQUAT –
BOTTOM OF SWING MIDDLE OF SWING
FIGURE 9. BULGARIAN BAG SWING SQUAT – TOP

OF SWING WITH SQUAT

FIGURE 10. BULGARIAN BAG ROW – START FIGURE 11. BULGARIAN BAG
ROW – FINISH
FIGURE 12. BULGARIAN BAG PUSH FIGURE 13. BULGARIAN BAG PUSH
PRESS – START PRESS – FINISH
FIGURE 14. BULGARIAN BAG FIGURE 15. BULGARIAN BAG

JERK – START JERK – FINISH

NSCA.com
FIGURE 16. BULGARIAN BAG RUSSIAN FIGURE 17. BULGARIAN BAG RUSSIAN
TWIST - RIGHT TWIST - LEFT
FIGURE 18. BULGARIAN BAG SPIN FIGURE 19. BULGARIAN BAG SPIN
FIGURE 20. BULGARIAN BAG SPIN FIGURE 21. BULGARIAN BAG SPIN

FIGURE 22. BULGARIAN BAG SPIN FIGURE 23. BULGARIAN BAG SLAM
FIGURE 24. BULGARIAN BAG SLAM


NSCA.com
TABLE 1. SAMPLE BULGARIAN BAG PROGRAM

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Joint mobility warm-up Rest and mobility work Joint mobility warm-up Rest and mobility work Joint mobility warm-up
“Basic bag protocol” (4 Tabata circuit (8 rounds “The 500” (4 sets: 1st set
sets or for time) per exercise; 20 s work x 10 reps per exercise,
and 10 s rest) rest 1 min 2nd set x 20 reps, 3rd
• 10 spins (both between exercises x 15 reps, and 4th x 10
sides) reps)
• Alternating front
• 10 snatches lunge (bag on • Spins
shoulders)
• 10 shoulder • Swing snatch
throws (both • Snatch
sides) • Romanian
• Overhead press deadlifts
• 10 push-ups
• Straight-arm front • Side bends
raise
• Jumping split
• Front squat squats
• Triceps extension • Front raise
• Halos
• Triceps extensions
• Hammer curls
• Push-ups
*Maintain a consistent repetition count for each time interval

TABLE 2. SAMPLE BULGARIAN BAG PROGRAM TO INCORPORATE WITH RESISTANCE TRAINING

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Warm-up Warm-up Rest Warm-up Warm-up
Back squat (5 x 5 reps) Bench press (5 x 5 reps) Power clean (5 x 3 reps) Standing push press (5 x
5 reps)
Romanian deadlift (3 x Weighted pull-ups (5 x Front squat (5 x 5 reps)
8 reps) 6 – 8 reps) Row (5 x 10 reps)
Hanging leg raise (5 x
Weighted sit-ups (5 x Neck work max reps) Neck work
10-15 reps)
Bulgarian Bag routine Bulgarian Bag track Bulgarian Bag circuit (3
Bulgarian Bag circuit (3 (minimal rest) circuit (minimal rest) x 5 min with 1 min rest;
rounds with 1 min rest) max rounds for time)
• Snatch (x 20) • Carry bag while
• Squat swings (x jogging (2 rounds • Jerk (x 10)
20) • Bag slams (x 20) with 2 min rest
between rounds) • Front squat (x 10)
• Spins (x 10 each • Thrusters (x 20)
way) • Swings (x 20) • Overhead throw
• Russian twist (x (x 5)
• Forward push 20) • 200-m walk/jog
throw (x 10) • Underhand throw
• Turkish get-ups (x • Burpees with bag (x 5)
10 each side) (x 10)
• 200-m walk/jog
• Bag rows (x 20)
• 200-m walk/jog
• Triceps extensions
(x 20)
• 200-m walk/jog

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INTERVIEWS FROM EXPERTS IN
PERSONAL TRAINING
CARMINE GRIECO, PHD, CSCS
A
s I have watched the evolution of technology within The expert panel includes:
the fitness profession over the last 20 years I am
shocked by the rapidity of change, particularly over • Josh Proch (JP), CSCS, the co-owner of Defined
the last decade. When I first entered the profession of Fitness (a 2,100 sq ft hybrid fitness facility that
personal training in 1996, new technology included a new specializes in functional training fitness coaching)
treadmill, a CD player, or using a heart rate monitor to gauge
• Mark Nutting (MN), CSCS,*D, NSCA-CPT,*D, the 2009
exercise intensity. If you had a computer and internet access
National Strength and Conditioning Association
you were ahead of the technology curve and probably
(NSCA) Personal Trainer of the Year and the Personal
considered an “early adopter.” Cell phone technology was
Training Director at Saco Sport and Fitness
still in its infancy and the concept of the smartphone was
nothing more than wishful thinking among the digerati. • Shirley Archer (SA), NSCA-CPT, the author
of 12 books, including “Fitness 9 to 5: Easy
For example, consider a few of the things we take for granted
Exercises for the Working Week”
today that simply did not exist in 1996: streaming anything online,
Google, blogs, Bluetooth, Wi-Fi, MP3, YouTube, Twitter, Facebook, HOW IS TECHNOLOGY CHANGING THE PROFESSION
Pinterest, LinkedIn, Instagram, apps, broadband internet, and even OF FITNESS?
the great grandfather of social media, MySpace. Not to mention JP: “We are already seeing it change the way people workout
the online journal article that you are reading right now. and do business. They track everything from calories to daily
movement to workout effort. There are some really cool products
Even as we see fitness trends emerging that are seemingly retro,
out there that monitor sleep quality and rhythms. We see many
such as the resurgence of kettlebells, yoga, or primal movement,
of our members using Fitbits® or other similar devices. I have also
the reality is that technology is permeating and changing the
heard of some top college football programs using tech to monitor
entire fitness industry and, more specifically, how personal trainers
effort output in practice to see which players are giving their all
deliver their services. Importantly, though, the expectations of
and which players are slacking.”
clients are changing as well. As consumers embrace technology in
all aspects of their lives, they are also expecting (and demanding) MN: “Keep in mind I have been in the fitness business for 35 years,
that same incorporation of technology into their exercise back then we were still lifting rocks for a workout. Probably email
programs. For that reason, I chose to explore technology in was the first thing that made communication easier. Even cell
personal training in this second article in a four-part series of “best phones, the fact that we can get back to a client immediately has
practices in personal training.” been a huge thing. Cell phones made life easier, particularly for
trainers that are on the go. Obviously, business software came in
Through my experience in the industry, I have come across
as computers became more accessible. Booking programs are big
many personal trainers and allied fitness professionals that
as well, and means that trainers do not have to literally write down
are embracing technology and pushing the boundaries
a client appointment. I think most of the changes happened at the
of technology in the fitness industry so it was a tough
club level at first. Websites are a nice billboard for your business,
proposition to limit myself to only a few expert sources to
but not interactive. Blogs have started the greatest interactivity of
interview. Nevertheless, I think this panel of experts brings
the internet.
an impressive breadth of knowledge and I thank them for
their willingness to share their knowledge and experience.

Over the last 10 years, things have changed so rapidly. It is about our gym, a trailer video to watch, and links to our Facebook
imperative that we are a part of the technology. Whether we think and YouTube pages. We also use Facebook to market through the
they are necessary or not, the public thinks they are very cool right use of running ads and boosting posts. [Social media] is important
now so for that reason we have to be able to use them.” to our business as it allows us to connect in real time with our
members and audience. The clients/consumer expects this stuff, so
SA: “Technology is changing fitness in the same way that it is if you are not doing it and the guy down the street is, he is going
transforming many aspects of our daily lives. Since consumers to beat you. The consumer expects more from the business and
have access to such a broad scope of free tools for training as well faster responses.”
as for tracking fitness parameters, fitness professionals will need
to step up to add value to client’s lives. It will not be enough to MN: “Social media, it is the quickest and farthest reaching way of
simply teach exercise. Personal trainers will likely evolve toward creating relationships and that is what marketing is about these
a more integrated health coaching approach; helping people by days. There are a lot of trainers that want to build their business
making sense of data, to achieving identified goals, and offering beyond what they currently have. When you rely on face-to-face
support and motivation.” contact you can only deal with so many people at one time. But
with social media, one post can be seen by thousands of people.
HOW HAVE YOU INCORPORATED TECHNOLOGY INTO And it is economical as well. What we are trying to do really is
YOUR BUSINESS? relationship building. It is the ease and the reach that social media
JP: “We use a lot of technology in our gym. We have an active has that makes it so beneficial.”
Facebook page which we post on once per day. We usually
schedule our post for a week out to save time. So this way we only SA: “I am always building my social media presence. All the social
have to write content one time per week and then just schedule media helps you to share information and to build relationships
when we want the posts to go out automatically. You can do this and community (all positive things to support a fitness
directly through Facebook. We also have a Twitter account; it is professional’s business). One needs to create a strategy, however,
linked to our Facebook page so that whenever something gets as you cannot do all things. For me, it has been an iterative
posted to our Facebook page it automatically gets posted to our process. I now use Facebook, Twitter, Pinterest, Instagram, and
Twitter page too. We also us Instagram to post pics.” Google+ regularly, and use LinkedIn, YouTube, and Tumblr less
frequently. It is time consuming, but well worth it in terms of
MN: “Everything I do is technology. From email to Facebook, and building your brand, for networking and for attracting business.”
everything in between. The fact is tech is changing every day
and the capabilities we are getting are outstanding. I have been IN WHAT OTHER WAYS HAVE YOU EMBRACED
using computerized nutritional analysis programs for 20 years. TECHNOLOGY?
In the club, everything from the service desk to booking clients JP: “We use YouTube and Vimeo for video posting. If you post a
is dependent on technology. A lot of it is accountability and video to Facebook you will get more views if you post it directly
measurability. The overall statement is you can get left behind to Facebook, rather than posting the YouTube link. Facebook
and miss out on great opportunities, but there are some very neat and YouTube are direct competitors and Facebook will not show
things coming down the road that will make our jobs easier and the YouTube videos as often. We just ran a one minute video
allow us to reach more people. Your reach can be so great; it is a demonstrating the kettlebell goblet squat, posted it to Facebook,
very neat thing. The reason we are in this business is to help as and then boosted the post to a target audience for five dollars
many people as we can.” and we got a new 12-month member within one week. So for five
dollars we got a $2,700 return on the investment (ROI). This will
SA: “I have lived in Silicon Valley for over 15 years and worked not always happen that easily, but it is probably one of the best
at Stanford University and was fortunate to be exposed to ROI marketing things you can be doing. The clients love the videos
many technologies while still in beta testing. I use technology in as well.
every aspect of my business from marketing, communications,
management and assessment; and I am an ‘early adopter.’ Also, we use ClubApps [now known as Netpulse]; they designed
[Technology] requires commitment to stick with the learning curve the app [for us] and what we wanted on it. The design cost was
and in some cases, it can be expensive or cost prohibitive.” $1,600 and there is a monthly fee of $199. We use it to connect
with members. They can enter their member card into it and then
HOW IMPORTANT IS SOCIAL MEDIA AND HOW HAVE scan their phone to check in when they come each time. We have
YOU INCORPORATED IT INTO YOUR BUSINESS? a punch card on if for shakes so once they’ve bought so many
JP: “When setting up social media for your business, you need to shakes they get a free one. We also use it to send out notifications
have all of it direct the viewer to the same end goal. For us, this and reminders about club happenings. Having one [app] makes us
is our 30-day trial, and it needs to get them to take action, (e.g., look more professional and it definitely sets us apart from other
contact us to buy a trial). We post to Facebook once per day, competitors who do not.
every day except Sunday. We post to Twitter a couple times per
week and also Instagram a couple times per week. We also blog We also use an app that is a free download. This allows us to
about once per week, rotating between content, information, and send out push alerts about upcoming events and offers. It also
offers. Just be sure to offer more content than offers or no one will gives them [our members] access to our online scheduler, videos,
read it. People do not like to read a lot of content any more, they social media, and nutrition log. We require all members to
would rather watch and/or connect with your business via social schedule their sessions and this is done online through the use
media. That being said, you still need a website, it just should not of Mindbody software.”
be content heavy. What we have done is provide the basic info
INTERVIEWS FROM EXPERTS IN PERSONAL TRAINING
MN: “We now have a virtual tour of our club on our website. We
had someone from Google walk through our club while filming a
ABOUT THE AUTHOR
virtual tour. We have also just moved from doing skinfold pinching
A personal trainer with over 15 years of experience, Carmine Grieco
to using ultrasound for measuring body fat. It is less invasive,
recently made the transition from personal trainer to college
which people appreciate, and so quick and easy. It is working out
professor. Recently an Assistant Professor of Exercise Science at
well so far. We also do blood work here at the club. It is just a
Glenville State College, Grieco received his Doctorate degree in
finger prick device, but with a very small amount of blood dropped
Human Movement Sciences from Old Dominion University in 2012.
into this analyzer we are able to determine total cholesterol, high
Grieco recently accepted a position at Colorado Mesa University. He
density cholesterol, ratio of good-to-bad cholesterol, etc. That is
is the National Strength and Conditioning Association (NSCA) West
very cool to be able to do that at the club level. Plus, the electronic
Virginia State Director and is passionate about the profession of
device we use is only the size of my hand.”
fitness. Grieco is now focusing his time and energy on training the
SA: “In today’s market, a website is important to establish your next generation of fitness professionals.
credibility and to help prospective clients to find you. I am on my
fifth website. I continue to update it and integrate it with other
social media platforms.”
HOW HAVE YOU INCORPORATED TECHNOLOGY INTO

YOUR FITNESS TRAINING?
JP: “We have an online nutrition program through the use of
dotFIT that allows the member to track their food and see what
they are eating. This is provided to every member with their
membership. For heart rate monitoring, we use the MyZone
system, which projects the member’s percent max heart rate,
calories burned, and overall effect up on to television screens
throughout the gym for them to gauge how hard they are
working and how well they are recovering on rest periods. When
they complete their workout, the system then emails them
their workout results. Each month we post our 1,000 MEP Club
Members, 2,000 MEP Club Members, 3,000 MEP Club Member,
and 4,000 MEP Club Members in the club. A ‘MEP’ is a MyZone
Energy Point: for every minute they are in the 60% max heart rate
zone they get 1 point, 70% equals 2 points, and 80% and 90%
equal 3 points. We also run challenges periodically based on total
MEPs for the month. To use this system, they must purchase a
heart rate monitor for $89.”
MN: “One of the tools I use most is my camera; I take a photos of

what I see and I show that to my client. Also, I like to use Dartfish
or Coach’s Eye [motion analysis apps] because you can record
the client’s movements, go through it with slow motion frame by
frame, and show them. For example, ‘here is where you lost your
position.’ It is a four or five dollar app. That immediate feedback
is helpful, I have used that with young athletes to help them to
understand their body position better. It is a great tool because of
the instant feedback.”
CONCLUSION
Technology is changing at an accelerated pace and, like it or
not, the demand is placed upon fitness professionals to continue
adapting. As Mark Nutting so succinctly put it, “A lot of trainers
or clubs will not get into technology, but it is easy to get left
behind.” Indeed, it is easy to get left behind and as the pace of
technological change quickens, it will become even easier. The
twenty-first century poses many challenges, and opportunities, for
the personal training profession. Like the human body adapting to
the stimulus of exercise, so too must the modern personal trainer
adapt to ever-expanding technological innovations.

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PERSONAL TRAINING QUARTERLY

Copyright 2014 by the National EDITORIAL OFFICE EDITORIAL REVIEW PANEL

TALK TO US… John Mullen, DPT, CSCS

Reproduction without permission

RESISTANCE TRAINING—GENERAL VS.

4 PTQ 2.2 | NSCA.COM

PTQ 2.2 | NSCA.COM 5

The reality is that improving one’s ability to perform certain REFERENCES

6 PTQ 2.2 | NSCA.COM

FIGURE 1. STANDING SINGLE-ARM CABLE FIGURE 2. STANDING SINGLE-ARM CABLE

FIGURE 5. SINGLE-ARM PUSH-UP – FIGURE 6. SINGLE-ARM PUSH-UP – UP POSITION

PTQ 2.2 | NSCA.COM 7

8 PTQ 2.2 | NSCA.COM

PTQ 2.2 | NSCA.COM 9

10 PTQ 2.2 | NSCA.COM

PTQ 2.2 | NSCA.COM 11

CLINICAL APPLICATION OF ECCENTRIC TRAINING

12 PTQ 2.2 | NSCA.COM

PTQ 2.2 | NSCA.COM 13

14 PTQ 2.2 | NSCA.COM

ABOUT THE AUTHOR

5 – 8 min per session 14 – 16 min per session (weeks 5 – 6)

*Duration may be substituted with

Fairly light (weeks 3 – 5)

PTQ 2.2 | NSCA.COM 15

16 PTQ 2.2 | NSCA.COM

1. It’s all about setting up expectations from the

2. I say that this policy is in place to “protect my time.”

3. Here is a rough outline of what I say to clients (sometimes

4. In an attempt to be as understanding and flexible as

PTQ 2.2 | NSCA.COM 17

The following exercises are just a few examples that can

18 PTQ 2.2 | NSCA.COM

FIGURE 4. SCOOP TOSS SLING – TOSS

FIGURE 6. CHEST PRESS (MANUAL RESISTANCE)

FIGURE 5. SCOOP TOSS SLING – RELEASE

PTQ 2.2 | NSCA.COM 19

PARTNER ROWS (MANUAL RESISTANCE) (FIGURE 7)

FIGURE 9. PUSH-UPS (ON GLIDERS) – FINISH

FIGURE 7. PARTNER ROWS (MANUAL RESISTANCE)

FIGURE 10. BATTLE ROPES (SQUAT SLAMS) –

FIGURE 8. PUSH-UPS (ON GLIDERS) – START

FIGURE 11. BATTLE ROPES (SQUAT SLAMS) –

20 PTQ 2.2 | NSCA.COM

BATTLE ROPES (WAVES) (FIGURE 12)

FIGURE 14. BATTLE ROPES (CIRCLES) –

FIGURE 15. PARTNER STANDING ROTATIONS

PTQ 2.2 | NSCA.COM 21

FIGURE 16. PARTNER STANDING ROTATIONS

FIGURE 17. PARTNER STANDING ROTATIONS

FIGURE 20. STANDING CHOPS (MEDICINE BALL) –

22 PTQ 2.2 | NSCA.COM

FIGURE 23. STANDING ROTATIONS

FIGURE 22. STANDING ROTATIONS

FIGURE 24. MARCHING KNEE DRIVES

PTQ 2.2 | NSCA.COM 23

RESISTED SPRINTS (FIGURE 25)

FIGURE 27. 7-CONE DRILL - TO LEFT

FIGURE 25. RESISTED SPRINTS

HELPING MOTIVATE CLIENTS—APPLICATIONS OF THE