Advanced Personal Training Topicwise

COURSE OVERVIEW

This course lasts 12 weeks and aims to thoroughly educate trainers on all aspects of exercise selection, technique, injury prevention and program design for clients of all types. We fully train the candidate in every facet of strength training, endurance and cardiovascular training, mobility and flexibility training and fat loss training.
 

List of Topics

Unit 1: Foundations of Exercise Science

1. General Adaptation Syndrome
   -Overtraining
   -Training Economy
2. Adaptations
   -Functional
   -Structural
3. Principle of Specificity
4. Principle of variation
5. Fundamental fitness qualities
   -Strength
   -Endurance
   -Mobility and flexibility
6. Effects of age and gender
7. Summary

Unit 2: Principles and process of creating training plans

1. The fundamental principles of  training plans
2. The process of program design
   -Assessment
   - Selection of basic movements
   -Selection of secondary movements
   -Setting goals
   - Deciding frequency, sets and reps, weight and progression
   -Distribute into a full program: Full body and split training
   -Reset
3. Summary

Unit 3: Selecting and Performing Exercises

1. Criteria for selection of exercises
2. Progressions and regressions
3. Fundamentals of exercise technique
4. Anatomy- Terms and concepts
5. Summary

Unit 4: Barbell and Dumbbell Exercises

1. Horizontal Pushing
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions
2. Horizontal pulling
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions
3. Vertical pressing
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions
4. Vertical pulling
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions
5. Squatting
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions
6. Hip Hinging
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions
7. Spinal Flexion
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions
8. Spinal Rotation
   - Anatomy
   - Regressions
   - Core Loadable Variations
   - Progressions

Unit 5: Basic bodyweight exercises

1. Horizontal Pushing
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions
2. Horizontal pulling
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions
3. Vertical pressing
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions
4. Vertical pulling
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions
5. Squatting
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions
6. Hip Hinging
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions
7. Spinal Flexion
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions
8. Spinal Rotation
   - Anatomy
   - Regressions
   - Fundamental bodyweight exercise
   - Progressions

Unit 6: Secondary Exercises

1. Utility and function of secondary exercises
2. List of exercises

Unit 7: Understanding Mobility and Flexibility

1. Flexibility
   -Understanding flexibility
   -Limitations to flexibility
   -Application of flexibility
   -Stretching modalities
   -Lithe 10 general template
2. Mobility
   -Understanding mobility
   -Limitations to mobility
   -Application of mobility
   -Mobility modalities
   -Basic 10 general template
3. Summary

Unit 8: Mobility and Flexibility Exercises

1. Flexibility exercises
2. Mobility Exercises

Unit 9: Endurance training

1. Introduction
2. Adaptations
3. Energy systems
4. Cardiovascular training
5. Work capacity training
6. Special endurance
7. Summary

Unit 10: Fat Loss Training

1. Introduction
2. Training structure
3. Steady State cardio
4. Weight training for Fat loss
5. High-Intensity Endurance Training
6. Summary

Unit 11: Basics of Periodisation

1. Selecting Sets and reps, weight and frequency.
2. Super-compensation model
3. Strength as a Skill model
4. Different models of training
   -Linear Simple
   -Linear Mateev
   -Linear Wave
   -Undulating
   -Double Progression
   -Concurrent
5. Evaluating training plans
   -Specificity
   -Overload
   -Fatigue Management
   -SRA curve
   -Individual differences
6. Summary

Unit 12: Creating training plans

1. Training the Novice
2. Training the beginner
3. Training the intermediate
4. Training the advanced athlete
5. Summary

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