1. Strength is the mother of all qualities
No matter what kind of sport you practice, when you go to the gym and work on your strength, it will make you better in that sport. If you do a mostly lower body sport, you should still train your upper muscles, as they are also constantly involved in your movements.
BUT: hypertrophy training and High density training will have a more direct effect on weight management than any other training parameter.
2. Your goal determines the method of your training
Always start with warm-up. The muscles should be prepared for the heavy weights they are going to endure. One warm-up method could be 10/8/6/4 40% percent of training load.
For beginners it is better to start with a full body workout, as there is less soreness, less trauma and it is better to plan. With trained people and if they have they can plan their week accordingly, you can break up the body parts into individual trainings, for example legs / arms / chest & back. Beginners may start with 2 times a week, and once you go from 2 to 3 trainings a week your results will go up to 60%, and if you go from 3 to 4 trainings a week you gain 50% more results. If you want to gain muscle mass and / or lose weight, hypertrophy training is optimal. The reps in the hypertrophy training can vary depending on genetics, age, gender, muscle group, etc. For women it may go up to 50 reps, for men up to 30 reps. To turn a hypertrophy training into a high density training you shorten the rest and add more exercises. A normal person / beginner should start with up to 6 weeks of learning the movements and get accustomed to the weights. Week 6-9 can be an intensification phase (incomplete rest / 4-6 exercises resistance training / finish with 2 exercises energy intervals). To add some variation you can decrease sets in the 3rd week / 3rd cycle (deloading): the reps stay the same but the weight goes up. At the end of training you can add some high intensity exercises like ropes, prowler, rowing or Plyometric exercises like jumps, stair hops or hurdles. Alternatively depending on the client’s goals you can also add ab exercises at the end. Train the lower abs first, as they are the least efficient contractors. For some people it’s impossible to do sit-ups as their hip is longer. While doing sit-ups, the feet should not be hooked, otherwise the hip flexors will take over the work.
3. Recovery is important
The nervous system takes 5-6 times longer to recover than the muscle system. The more complex the exercise and the bigger the muscle group, the longer it takes to recover. Women recover faster than men, because they can handle lactic acid better. Also it is very important to tell the client to get enough sleep, as growth hormones act in your REM sleep. Also, to detoxify the body there are multivitamin supplements that can be taken daily (up to 5g/day). Good quality vitamin supplements have a beeswax / gelatin coating. What works even better is an i.v. injection that can be taken every few months.
D3 / Omega 3 are also important supplements.
4. How to train people after an injury
Get in contact with their doctor / physiotherapist and ask them what to train / not to train. If something goes wrong it will be their responsibility. Start your workout with the info you got, take the exercises and modify them when necessary. The first thing you want to achieve is full range of motion. Slight pain at the end of an exercise is ok, pain at the beginning is bad. Do pain-free only range or full range with less weight and work from there.
5. Adaptation takes time / make changes step by step
Through training you can push the body to go beyond its normal comfort zone which will result in a “trauma”. Such a trauma / stimulus will force the body to improve and adapt in order to repeat the effort with more ease. To be able to adapt the body needs to be exposed to the trauma regularly and it must be challenging from one exposure to the next to have continued results.