Imagine setting off on a treasure hunt, where the treasure is your ultimate fitness goal. You have a map, but it’s not just any map – it’s one that’s been custom-made for you, considering the mountains you’re comfortable climbing and the seas you’re ready to sail. Therefore, this is what a personalised fitness plan offers – a map of your fitness treasure, acknowledging your unique starting point, pace, and destination.

Setting Personalized Goals:

The journey begins with setting goals, but these aren’t just any goals; they’re as unique as your fingerprint. It’s about understanding your personal ‘why’ – is it about running a marathon, feeling more energetic, or keeping up with your kids? A personalised fitness plan transforms these diverse aspirations into tangible, achievable goals. It’s like setting waypoints on your fitness journey, ensuring each step is deliberate and meaningful.

Creating the Plan:

Once goals are set, the crafting of your fitness plan begins. Think of it as a recipe where each ingredient is chosen to complement your taste.

Monitoring Progress:

A personalised fitness plan is not set in stone; it’s alive, breathing, and flexible. It adapts as you grow and change. Imagine a gardener tending to a plant, adjusting the amount of water and sunlight as it grows. Similarly, your fitness plan evolves based on regular progress tracking and feedback. This constant monitoring ensures the plan aligns with your evolving fitness level and goals.

Overcoming Challenges with Personalised Plans:

Everyone faces roadblocks on their fitness journey, but a personalised plan helps navigate these challenges. Whether it’s a plateau in weight loss, a lack of motivation, or a busy schedule, a customised plan provides solutions tailored to these specific challenges. It’s like having a personal guide who knows alternative routes when the usual path is blocked.

Conclusion:

Embarking on a fitness journey with a personalised plan is like having a compass that always points to your true north. It’s not just a path to achieving your fitness goals; it’s a journey of self-discovery and growth.

Every element of this journey is crafted to ensure your success, from setting personalised goals to adapting the plan as you evolve. With a personalised fitness plan, you’re not just chasing gains but transforming your life.

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Imagine you’re a superhero in a movie, preparing for the final battle. It would help to have a special suit tailored to enhance your unique musculature and strengths and protect against your weaknesses. Now, think of your fitness journey. Isn’t it like a superhero movie? 

You need a fitness plan designed just for you – and that’s where personalised coaching comes in.

The Importance of Personalization:

In a world full of generic fitness advice and one-size-fits-all workout plans, personalised coaching is like finding a secret weapon that’s made just for you. Why? Because we’re all different. Some of us are like sprinting cheetahs, while others are more like patient turtles. Some might be dealing with old injuries, while others are starting their fitness journey for the first time.

How Personalised Coaching Works:

Here’s where the magic happens. A personalised coach is like a skilled chef who can tailor a dish to your taste buds. They take the time to understand your unique body, fitness goals, and environmental challenges, whether the goal is to climb a mountain or keep up with your kids and your lifestyle. 

They then craft a fitness plan that’s as unique as you are. After all, this isn’t just about choosing exercises. It’s about finding the right blend of training, rest, and nutrition – consider it a personalised recipe for fitness success.

Case Studies/Examples:

Let’s talk about Kezar, a busy software developer. He took a gym membership and even tried some online workouts on YouTube but did not see the desired results. Frustrated, he turned to personalised coaching. We designed a program considering his long work hours, love for weekend cricket games, and dislike for eggs and broccoli. Ultimately, Kezar was fitter, happier, and more energetic in just a few months.

Then there’s Rashi, a mother of two, struggling to find time for herself. We created short, fast-paced 45-minute workouts based on movement patterns that she could do at home. Additionally, we tailored a nutrition approach for her Vegan lifestyle that was quick to prepare. Personalised coaching helped her shed pounds and gain a new perspective on healthy living.

The Role of Technology in Personalized Coaching:

In today’s digital age, technology plays a pivotal role. Personalised coaching harnesses the power of apps, wearable tech, and online tracking tools. Imagine having a fitness tracker that not only counts your steps but also syncs with your fitness plan, giving your coach real-time data to tailor your program continually. Technology makes personalization a luxury and a seamless part of your daily life.

Conclusion:

Unlocking your fitness potential isn’t about following the crowd. It’s about finding what works for you; personalised coaching is the key. It’s like having a guide on a jungle trek – the guide helps you navigate, keeps you safe, and ensures you enjoy the journey. So, are you ready to discover your unique path to fitness? With personalised coaching, your superhero suit awaits!

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We covered the types of core muscles (local and global muscles), and how they work together in daily activities. In this part, we’ll explore the stages of core training, highlighting key techniques and exercises for a robust core. 

Stage I – Coactivation Exercises (Breathe and Brace):

This initial stage focuses on coactivation exercises like bracing and pelvic floor movements. Here, multiple muscle groups activate simultaneously, laying the foundation for stability.

Stage II – Isometric Training (Anti-Movements):

Explore anti-flexion, anti-extension, and anti-rotation movements, where muscles tense without changing length. Examples include planks, hip bridges, and side planks—which are crucial for enhancing stability and facilitating efficient force transfer.

• Anti-Flexion: Resist bending forward, crucial for heavy compound movements like squats and deadlifts. Example: superman hold, back extension hold

Fig: Superman hold

• Anti-Extension: Maintain a neutral spine, especially vital for overhead movements. Example: front plank, hollow body hold

Fig: Front Plank

• Anti-Lateral Flexion: Resist bending to the side, enhancing agility and preventing injury during direction changes in sports. Example: Side plank, suitcase carry

Fig: Side plank

• Anti-rotation: Avoiding the rotational movement. Example: a pall of hold, a pall of press

Fig: Pall of Press

Stage III – Dynamic Training:

This stage involves flexion, extension, and lateral flexion movements, where muscles shorten and lengthen. Exercises like crunches, curl-ups, and trunk rotations contribute to overall core strength.

• Flexion Exercises: Involve curling towards the knee, utilizing gravity as resistance. Examples: crunches, reverse crunches, leg raises, situps

Fig: Crunches

• Extension Exercises: Engage muscles against gravity to improve upper and lower body coordination. Examples: floor bridge, prone cobra, back extensions, reverse hyperextension

Fig: Prone Cobra

• Lateral Flexion Exercises: Enhance mobility with movements like dumbbell side bends. Example: Cable/dumbbell lateral bends, side bends on a hyperextension bench 

Fig: Side bends on hyperextension bench

Stage IV – Resistance Training

It’s time to level up with RESISTANCE TRAINING using heavyweights and fast-paced exercises like clean and jerk, snatch, deadlift, and squat. But here’s the key: you’ve got to be stable under those heavy loads which means putting together all the lessons from earlier stages.

Take a deep breath, brace your core, and make sure you’ve mastered the isometric strength to avoid any unwanted bending or extending during the movements. It’s the ultimate phase, so buckle up for some serious core strengthening!

Summary

Core training is not just about doing only crunches and having a six-pack; it’s about making our bodies strong and stable for all kinds of activities. Core training includes breathing, bracing, isometric contractions, and lifting heavy things. By following these steps, we can have a powerful and stable core for a healthier and more active life.

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But what’s the real deal with core training? Is it just about aesthetics, or is there more to it? Let’s disclose the truths in this two-part guide to give you the lowdown on all things about the core.

Understanding the Core: More Than Just Abs

The common misconception surrounding the term “core” often limits its definition to the visually appealing six-pack abs. However, the reality extends far beyond this superficial understanding.

The core encompasses the central part of the body, comprising not only the abdominal muscles but also the trunk, shoulder girdle, and pelvic girdle. This vital region is a complex network where numerous muscle groups work in harmony.

They play a crucial role in maintaining spinal stability, allowing for proper posture and serving as an intercom for the transfer of force between the upper and lower limbs. 

Types and functions of core muscles

• Local core muscles: These muscles are deeper and have their insertion or origin directly at the spine. They are situated close to the spine and play a primary role in maintaining spinal stability. It is a very important function of the core muscles that help in maintaining a posture while standing still or while moving.

• Global core muscles: These muscles are more superficial and are situated closer to the body’s surface. They control external forces on the spine and contribute to movements involving the entire core reducing strain on local muscles. Thus, global core muscles help in the transfer of forces between upper and lower limbs. 

We use core muscles in almost all our daily activities. For example, lifting a heavy box from the floor to the top shelf requires a synchronized effort from both local and global core muscles.

Before the lift, local muscles engage to stabilize the spine and as you lift the box, the global core muscles transfer the force generated from your lower body (legs and hips) to your upper body (arms and shoulders). This transfer of forces is essential for efficiently and safely lifting the load.

Therefore, core training isn’t solely about shedding belly fat; it’s about building a strong core to enhance stability and the ability to push, pull, kick, or throw with more force. 

Core training enhances the stability of the spine and pelvis, promoting better posture. Core strength is essential for performing everyday activities, such as bending, twisting, lifting, and reaching.

It ensures efficient and coordinated movement, improving overall functionality and reducing the risk of injury during daily tasks. Athletes benefit significantly from core training as it enhances their ability to generate power, balance, and agility. A strong core is crucial in sports that involve twisting, turning, and explosive movements.

How to improve the stability function of your core? It’s simpler than you think! Here are two key techniques:

• Breathing:
  • Why It Matters: Proper breathing is more than just inhaling and exhaling; it’s a secret weapon for core stability.
  • How to Do It: Take a deep breath, fill your belly with air, and tighten your abdomen like you’re preparing for a punch. It’s a simple move that activates several core muscles.
• Bracing:
  • Why It Matters: Bracing is like giving your spine a suit of armour. It’s crucial, especially during heavy lifts like squats and deadlifts.
  • How to Do It: Imagine someone is about to punch you, and tighten your abdominal muscles. This technique, called bracing, coactivates various core muscles.

Coaching Tip: Encourage athletes to master the art of a deep belly breath combined with abdominal tightening for optimal stability.

Summary

Core training goes beyond the quest for a flat stomach. It involves muscles in your belly, trunk, shoulders, and pelvis, crucial for stability in daily activities like lifting.

Local muscles stabilize your spine, while global muscles transfer force. It’s not just about aesthetics; it builds strength for better posture and reduces injury risks. Athletes benefit from improved power, balance, and agility.

Techniques like proper breathing and bracing enhance core stability, making it essential for overall fitness.

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Step into the fitness world, and you’ll encounter a ubiquitous term: functional training. A quick Google search reveals countless images of people in action, huffing and puffing, swinging ropes, heaving kettlebells, and flipping tires like seasoned athletes. It’s an adrenaline-fueled spectacle that captivates, but is it an accurate representation of functional training? Let’s delve deeper and uncover the truth behind the hype.

Moreover, flipping through a fitness magazine or skimming the fitness advice column in prominent newspapers, you’ll be inundated with an overflow of functional training tips. Functional training has transcended a mere training style. It has become a marketing buzzword to entice individuals to shell out extra cash for specialized services. In addition to the regular gym membership, individuals are often asked to pay an extra fee for functional training sessions. Buckle up as we peel back the layers to find the truth beneath the hype!

What is functional training?

The functional training approach emphasizes movements that we make in our daily lives. In contrast to the traditional training method, which divides the body into isolated muscle groups, it is planned per primary movement patterns. Some common functional exercises include push-ups, walking lunges, jump squats, jumping, lunging, or stepping onto an elevated surface, bodyweight squats, lateral bounds (running from side to side), etc.

Why function fitness?

1. Health – Feel better
2. Fitness – Look better
3. Performance – Perform better

Within functional training, the primary concern is enhancing the quality of movements that directly apply to daily life. This approach views the gym as an experimental space to foster disciplined motion, prioritizing functional utility over solely focusing on the body’s aesthetic appeal.

When someone exercises to improve how their body works, they get some significant benefits:

1. Injuries: Exercising for better function means training their brain and muscles to work together better. This makes it easier for them to do things without getting hurt. It also makes them stronger overall.

2. Move Better: They can become more flexible when they exercise using different movements—like bending forward and backwards, moving side to side, and twisting. Also, using their muscles through their full range of motion makes those muscles stronger.

3. Athleticism: One becomes better at sports-like activities by doing exercises that use many muscles simultaneously and move in different ways. It’s like training their body to be a better athlete by strengthening their core muscles and helping them move in all directions.

What does functional training include?

To improve Upper Body Functionality

1. Upper body Pushing (both horizontal and vertical)

Exercise examples:

• Push-ups
• Dumbbell bench press
• Standing shoulder overhead press
• Vertical chest press
• Shoulder push press

2. Upper body Pulling (both horizontal and vertical)

Exercise examples:

• Pull-ups
• Dumbbell bent-over rows
• Lat pulldown
• Seated row
• Straight arm pulldown

To improve Lower Body functionality

1. Lower Body Squats 

Exercise examples: 

• Goblet squat
• Back squat.
• Front squat
• Overhead squat

2. Lower Body Hinge

• Kettlebell deadlift
• Romanian deadlift
• Conventional deadlift

3. Lower Body Lunge / Split Stance

• Forward lunge
• Reverse lunge
• Curtsy lunge

To improve the core functionality

1. Anti-flexion

Exercise examples: Plank and Dead bugs

2. Anti-extension

Exercise examples: Side plank and Farmers Carry

3. Rotation and Anti-rotation

Exercise examples: Cable chops and Pallof Press

Conclusion

Functional training is as simple as saying that any training aiming to enhance how well you function in your daily life can be labelled as functional training. In practical terms, this training makes everyday tasks easier by preparing you to function better.

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To perform well in running and resistance training, an individual needs adequate mobility, flexibility, and stability. The foot sets the foundation for stability in movement, and a network of four different joints supports it.

In addition, the human foot has a natural arch that helps correct weight distribution among the foot tripod. The foot tripod consists of three vital points: the ball of the big toe, the base of the small toe, and the center of the heel. Thus, the right pair of training shoes are needed to support the natural arch system and load distribution of the body weight either during the run or resistance training.

What are the considerations for selecting a training versus running shoe?

1.   Sole flexibility: Running requires a complete movement from heel to toe, whereas training divides into two parts, such as ground-based multi-directional drills and unsupported compound movement. The need for sole flexibility will be higher in multi-directional drills, whereas unsupported compound movements will require a rigid sole that does not bend under high forces.

2.   Heel drop: The heel drop plays a role in supporting the heel, and it is the distance from the heel height to the toe height. A higher heel drop with firm soles in weightlifting shoes provides an advantage to lifters with poor ankle mobility. In contrast, a higher heel with flexible soles is due to added support and cushion in running shoes.

3.   Toe box: A wide toe box allows for enough movement of the toes, which helps establish firm contact with the ground, increasing the body’s stability. This wide toe is often a beneficial quality in training and running shoes.

What are the different types of training shoes?

#1 Traditional running shoe

Example – Nike Air, Asics Gel Excite, or Adidas Ultraboost

The running shoes created by famous brands cushion the foot using gel or airbase materials to absorb the high forces when the foot makes contact with the ground. The reduced impact helps prevent stress injuries during the run and provides comfort to the user. But using the same pair of shoes to squat or perform the snatch will be like doing the exercise on a couch.

The surface below will be shaky, and the lifter will not establish firm ground contact. Therefore, the foot needs to be as close to the contact surface as possible, and the shoe has to support the natural arch position to facilitate the foot tripod for load distribution.

#2 Flat training shoes

Example – Canvas or Chuck Taylors

Individuals can use an alternate option of shoes in the weight room, such as Canvas or Chuck Taylor. The rubberized flat sole provides decent stability to the foot during unsupported compound movements, but the drawback is a narrow toe box with no heel drop.

The heel drop is essential for stiff ankles lacking adequate ankle mobility. Thus the shoe will be uncomfortable for individuals with limited ankle mobility during the squat and snatch, where a more upright chest position is needed.

#3 Weightlifting shoes

Example – Nike Romaleos or Reebok Legacy Lifter

The sport of Olympic weightlifting is highly technical. Suppose a lifter possesses good technique with adequate mobility, flexibility, and stability to get under a heavy load and stay there for a brief time. In that case, these shoes can become an excellent aid for getting better in the lifting position.

In addition, the 16 to 20mm high heel drop makes up for some lifters’ lack of ankle mobility due to stiffness. Of course, the lifter should continue working on drills to improve mobility, but on days where performance is the focus, these shoes come in handy. 

Conclusion

Suppose a client has a low budget and cannot afford two separate shoes for running and training. Then they should invest in an excellent running shoe and manage the gym training sessions barefoot. The high-impact forces experienced during running will lead to a drop in performance and cause injuries.

The barefoot training in the gym can provide the proper stability, thereby not compromising any performance. 

Suggested Reading

1. How to do Squats properly?
2. Effects of weight training on bone growth during adolescence

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Imagine heading on a road trip to reach your ultimate destination of physical strength. Periodization is like having a well-planned GPS guiding you along the way. Just as you would only drive nonstop with breaks or take the same route every time, periodization in resistance training helps you navigate the journey effectively. Just like a road trip divided into different phases, each with a specific focus, like making pit stops at scenic viewpoints, refuelling stations, and rest areas, training is divided into specific periods dedicated to enhancing an individual’s particular physical and neurological traits such as mobility, stability, strength, speed, power, agility, quickness, etc. which is known as periodization. This strategic approach ensures you reach your destination and arrive stronger, fitter, and more resilient than ever.

History of Periodization

Once upon a time, a remarkable concept was born in the wake of the Russian Revolution. The Soviet Union, driven by a passion for high-performance sports, pioneered the foundations of training periodization. In the 1960s, drawing from their practical experiences, they crafted a systematic approach to optimize athletic potential.

This innovative methodology spread worldwide, forever changing the landscape of training theory and propelling athletes towards new heights of achievement. From humble origins to global recognition, the story of training periodization continues to inspire and shape the future of athletic excellence.

Programming Vs Periodization

Many individuals get confused between ‘periodization’ and ‘periodization’. So let us first understand how these two are different from each other. When a coach sets out to create a training program, they meticulously tailor exercise selection, frequency, intensity, and volume to target desired outcomes, such as maximizing an athlete’s strength and power.

This process is known as programming. Periodization, unlike programming, encompasses a “predetermined timeframe” during which the coach strategically manipulates training variables to optimize specific attributes like endurance, strength, and power. It’s an artful orchestration to ensure the athlete’s most advantageous qualities reach their pinnacle after the designated period. This way, periodization becomes vital in shaping the athlete’s overall performance trajectory.

Periodization time cycles

Periodization divides the training period into different cycles based on weeks and months. These cycles serve as a structure that coaches use to guide improving specific training program aspects. Using these time-based terms, coaches can help athletes progress and reach their peak performance at the right time. It’s like having a roadmap to success, ensuring that training is well-planned and focused on achieving desired goals of every cycle.

• Big Picture Plan: The Macrocycle (annual plan)

The macrocycle is a complete program overview spanning six months to a year. Its main objective is to help athletes perform best for the year’s most important event. It’s like an extensive roadmap guiding them towards their ultimate goal. The macrocycle is divided into smaller parts called mesocycles.

• Focused Phases: The Mesocycle (Monthly/Quarterly Plan)

The mesocycle is made up of periods that last around 4 to 6 weeks. Each mesocycle is designed to improve specific physical traits in the athlete. For example, there might be a mesocycle dedicated to building endurance. During this period, the athlete will mainly focus on improving their endurance while still training other aspects to a lesser extent. The macrocycle consists of several mesocycles, each with its focus, which are planned.

• Weekly Strategy: The Microcycle

The microcycle is the training strategy for a week. It includes details like the number of training sessions, deciding which days require more or less effort, and focusing on specific training variables. The goal of the microcycle is to align with the monthly mesocycle objective. It’s like a weekly plan that keeps the athlete on track towards their overall training goals.

Different Phases of Periodization

Periodization consists of four phases that comprise the overall plan known as the macrocycle or annual plan.

• Preparatory Phase: 

This phase is divided into general preparation and sports-specific preparation. It makes up about two-thirds of the macrocycle. General preparation includes activities like building aerobic endurance and overall muscle growth. For example, bowlers and batsmen in cricket may do outdoor runs and resistance training to strengthen various muscles. Sports-specific preparation focuses on enhancing skills specific to the sport.

• First Transition Phase:

This phase overlaps with the sports-specific preparation phase. It involves increasing task intensity based on the athlete’s goals and profile. For example, a cricket batter may increase their movement strength to improve performance during matches. The training sessions become more intense but with reduced volume per session. The frequency of training sessions depends on the athlete’s needs in terms of skill and fitness.

• Competition Phase: 

During this phase, the coach streamlines skill work and training sessions to optimize recovery for the athlete. The objective is to help athletes reach their peak fitness and perform their best during competitions. The training volume is decreased while maintaining or increasing the intensity compared to the first transition phase.

• Second Transition Phase: 

In this phase, the athlete focuses on rest and recovery. Active rest is prioritized to ensure the athlete recovers well. The quality and length of this phase significantly impact the athlete’s performance in the next preparatory phase. The athlete may engage in activities unrelated to the sport to prevent burnout and promote overall well-being.

These different phases of periodization work together to maximize an athlete’s performance by strategically planning and adjusting training throughout the year.

Conclusion:

Periodization is a structured framework for organizing an athlete’s training, promoting better recovery and preventing overtraining. However, it’s essential to acknowledge certain limitations and challenges. For instance, some athletes may participate in only one significant event yearly, while others may have multiple competitions yearly. In these situations, coaches must be flexible and adapt to the changing demands of the competition season. This may require frequent adjustments to the training variables to meet the evolving needs of the athletes.

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Readers will learn about the fundamental terminology and concepts associated with resistance training, including functional anatomy, muscles, and the job they perform. The ebook provides detailed explanations of muscle origins and insertions and offers examples of exercises for each muscle group.

Additionally, it offers valuable insights into planning a training program, focusing on resistance training principles and designing effective workouts.

Readers will also find guidance on movement-specific and muscle-specific training and tips for executing a training plan successfully.

The ebook emphasizes the importance of warm-up and cool-down routines, providing specific techniques and cues for major lifts and muscle exercises. 

Safety guidelines and training accessories are also addressed to ensure a safe and productive training experience. Moreover, the guide highlights the significance of recovery and injury prevention, offering strategies for muscle recovery and emphasizing the importance of rest days.

To assist beginners in their training journey, the ebook addresses common mistakes, troubleshooting methods, and tips on overcoming plateaus and challenges that may arise during training. “Getting Strong” is a must-read for anyone looking to embark on a successful resistance training journey.

Fill up the form to download the eBook

FAQs

1. Who should read this book? 

This book is perfect for individuals who have just started their training journey or are new to resistance training. It provides a comprehensive introduction to the topic and covers everything from the basics to designing a training program.

2. What does this book provide that I can’t find elsewhere? 

This book offers a holistic approach to resistance training, combining practical knowledge with detailed explanations of functional anatomy, muscle groups, and exercise techniques. It also includes guidance on planning and executing a training program, addressing common mistakes and troubleshooting methods, and emphasizing recovery and injury prevention strategies.

3. How will this book benefit me as a beginner?

As a beginner, this book will equip you with a solid foundation of knowledge and techniques to kickstart your resistance training journey. It covers basic terminology, muscle function, and exercise examples, enabling you to understand and perform exercises correctly. The book also offers insights on designing a personalized training program and overcoming common challenges, ensuring you progress effectively.

4. Is this book suitable for individuals with no prior fitness experience? Absolutely! This book is designed for beginners with little to no fitness experience. It starts with the fundamentals and gradually builds upon them, providing clear explanations and step-by-step instructions to help you grasp the concepts and exercises involved in resistance training.

5. Can I use this book as a reference guide? 

Yes! This book can serve as an excellent reference guide throughout your training journey. It covers various topics, from resistance training principles to specific exercise techniques and safety guidelines. You can refer to it whenever you need clarification or want to refresh your knowledge.

6. Are there specific sections in the book dedicated to injury prevention and recovery? 

Yes, indeed! The book emphasizes the importance of recovery and injury prevention. It provides insights into the significance of rest days and offers strategies for muscle recovery. Additionally, it includes safety guidelines to ensure you train safely and sustainably.

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