360 Personal Training Protocol
This program is for clients who want a complete, total body training program with measurable benchmarks and goals. The program has three, six to twelve week phases.
Stage One: Posture Enhancement, Corrective Exercise & Core Strength
We begin with a Functional Movement Screen (FMS) to identify any muscle weakness, imbalances or structural misalignments. You will receive the results of your screen via pdf. We will then develop a training program according to our findings. Core strength and stability will also be developed. At the end of this phase you will be able to perform these five functional bodyweight exercises with correct alignment.
- Squat: 3 Progressions
- Lunge: 3 Progressions
- Push Up: 2 Progressions
- Plank: 4 Progressions
- Bird Dog: 2 Progressions
- TRX Lat Pull: 2 Progressions
** If more help is needed during this phase our in-house Physical Therapist, Dr. David Jou is available for treatment and A.R.T massage.
Stage Two: Muscle Building & Interval Training
Now that you’ve mastered the bodyweight and functional movement basics, weight straining basics and interval training principles are introduced and developed during this phase. At the end of this phase you should be able to:
- Bench Press 65%-85% of your bodyweight.
- Perform 5-10 chin-ups with clean posture.
- Hold a plank position for 1-1.5 minutes.
- Squat 65%-85% of your bodyweight.
- Complete two Tabbata intervals in a one hour session.
- Perform three sets of 15-25 push ups.
Stage Three: Athletic Strength & Endurance
During this phase you will perform more complex weight training, athletic/functional movements. Our trainers will begin to push your strength and endurance training to an advanced level for your body. Goals and benchmarks are discussed with your trainer at the beginning of this phase.