Posts Tagged ‘Client progress’

Client Progress | He was only suppose to hit 120…

Friday, June 23rd, 2017

My process for training people is really pretty simple;

  • Test (get a baseline)
  • Plan the intervention then deliver it
  • Monitor as we go (and potentially modify if necessary)
  • Retest (check results)
  • Evaluate

A simple process. For the most part, this means I am testing my clients every tenth session to ascertain the progress they have made towards their long term goals (and by how much they smashed their short/ middle term goals).

It was very pleasing this week to be spotting Stephen for his Bench Press. The goal for block 2 was to take his 110kg Bench Press and hit a 120kg single; however, that flew up with ease and so we went up to 130kg…

 

This is a Judoka who is trying to get in the best shape for his sport (not a power lifter), so it’s very pleasing that he’s making good improvements on all markers while still developing his judo specific skills (he trains judo 2/3 times per week). With that in mind, Stephen needs to become more powerful and improve his aerobic capacity too. One tool we have been using to further develop athleticism is the power clean. Stephen couldn’t clean when we started training; however, with the reverse chain method we have made some good progress in technique (and power measured in RSI/ Broad Jump/ Power Clean). Stephen can competently clean his bw 90kg and the video below shows him hitting a 100kg Power Clean single, with less than optimal technique (yet safe). We’ll refine this as we go, and the goal with that specific move is ‘to make 100kg look like your 90kg clean’.

Client Progress | Upper Strength (chins)

Friday, June 9th, 2017

It’s great to see a client smashing their physical preparation goals. This is Stephen knocking out eight reps of chins with a 20kg plate around his waist at the end of a session.  We were not testing this today; however, I am known for throwing a few curveballs at my clients from time to time…

Pre Training Testing | 10reps @ Bodyweight

End of Block 1 Testing | 10reps @ Bodyweight + 10kg

Midway through Block 2 (today) | 8reps @ Bodyweight + 20kg

We’re definitely tracking to smash Stephen’s upper strength goal (10reps @ bodyweight +20kg), which is only one ambition of many!

Client Progress – A Landmark

Thursday, March 30th, 2017

When I reopened my books to new clients in early January I was pleased to see a fellow judoka wanted help in developing his athleticism to aid his performance on the tatami.

Prior to our training sessions, we followed the usual process of a thorough needs analysis before setting some clear goals. Through movement screening, fitness testing and an in-depth look into the requirements of judo, alongside a comparison to the standards of elite judoka, we determined that the ‘biggest bang for our buck’ would be to focus on closing the gap in strength and power for our first block of training.

While the results in the table below are outstanding and a testament to how hard Stephen worked, I think the most impressive thing was seeing him power clean 90kg (3 kilos over his body weight at the time) considering two months ago he had never cleaned. A bodyweight power clean represents an important landmark in the training journey and it’s always nice to see – much like a double bodyweight squat.

Exercise 20th January 20th March
Broad Jump 2.21 2.38
Back Squat 100 3RM 130kg 2RM
Bench Press 90kg 4RM 100kg 4RM
Chins 10reps at BW 10 Reps with 10kg around waist
Cleans Needed to learn Technique 90kg 1RM (bw)

We used the reverse chain method and progressed it over the course of eight weeks to ensure Stephen’s goal of being able to power clean his bodyweight was realised. While his technique can be refined, and optimised further, it’s certainly safe and effective. All in all, great results for a guy who has trained hard. We are continuing to push on with strength and align him to the edge of his weight category (u90) before turning our focus to conditioning (which is pretty good at the moment and being maintained).