Programming Structures For Personal Trainers: Athletes Authority Education
Programming Structures For Personal Trainers: Athletes Authority Education
Programming Structures For Personal Trainers: Athletes Authority Education
PERSONAL TRAINERS
ATHLETES AUTHORITY EDUCATION
WHAT DO WE
ACTUALLY TRAIN?
MUSCLE GROUP SPLITS
Hamstrings/
Chest/Abs Quads Back/Abs Arms/Abs Shoulder/Calfs Rest
Glutes
MOVEMENT SPLITS
Horizontal Push
Horizontal Pull
Vertical Pull
Horizontal Push
Hip Dominant Rotational
(Pull) Stability
Horizontal Pull
(Push) Power
Vertical Pull
ROTATIONAL STABILITY
ANTI -
- Ext / Flex
- Rotation
- Lateral Flex
KEY MOVEMENTS
Vertical
Heavy Implement Knee Dominant
Lateral
Carries Integrated
Rotational
PROGRESSION MODEL
HOW OFTEN
SHOULD WE TRAIN?
PREP
Acute Isometric options or speci c needs (rehab) Pre ADP
Release Flexibility and low level mobility
Grease Dynamic mobility and activation 10 min
Prime Neural stimulus - elevate heart rate
VELOCITY
V1. Plyometric / Light IMP Power / Gait Mech
V2. Plyometric / Light IMP Power / Gait Mech 8 min
V3. Plyometric / Light IMP Power / Gait Mech (optional)
STRENGTH
A1. First Degree / Key Lift / Heavy IMP Power
25 min
A2. Third Degree / Supplementary Movement / Contrast
B1. First Degree / Key Lift
15 min
B2. Second Degree / Accessory Movement / Contrast
C1. Second Degree / Accessory Movement
C2. Second Degree / Accessory Movement 10 min
C3. Second Degree / Accessory or Third Degree / Supp.
RESILIENCE
R1. Priority Resilience Option / Third Degree
5 min
R2. Secondary Resilience Option / Third Degree
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
fi
FILLERS
COMPLEX SIMPLE
INTENSITY VOLUME
STRENGTH ESD
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