FORCE 50 COACHING

Coach Guide and Procedure

by: Sweat Pros
Coach John Destacamento brings 32+ years and 34,000+ hourly sessions of experience in personal training. His program entails general fitness, strength training, fat loss, nutrition consulting and sports performance. Specialized skills include Body Building, Olympic Weightlifting and Powerlifting.
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COACH QUALIFICATIONS

Force 50 will attract a new niche market but also provide a secondary option for existing personal training clients.  The unique selling point is the ability to achieve a good workout without going to the gym by using just bodyweight, bands and dumbbells.  I mention to my clients that this program is more of a fix instead of a long term solution for strength training.  For coaches to integrate Force 50 into their coaching program:

  • Are required to use EfitX to keep track of client`s progress.  These stored records assures that the coach is delivering a high quality program to their clients.
  • Personal Training Certification highly suggested OR Athletic Instructor OR equivalent qualifications

We do not recommend coaching Force 50 with large group sessions whether it is in person or within an online class setting.   This is because many movements are unique, even to seasoned athletes.   We suggest limiting to only three participants simultaneously.   A Force 50 coach should be watching all participants, correcting form and pushing encouragement.  This is why a personal training certification is utmost suggested.

ETHICS - PREVENT DEVALUING THE PROGRAM

PROGRAM LONGEVITY

The fitness market is already saturated with too many workout routines.   My first tip is to not give too much of a routine too soon.   The Force 50 program should be kept within a specialized group of coaches, especially qualified coaches.  Once a competitive coach (your competition)  sees the list, it`s only a matter of time where it becomes dissected or recycled.  This devalues the program for the root group.  The other pitfall that usually happens is when beginners and or novice exercisers begin performing the workouts on their own with bad form or without structurization.  To alleviate these issues we are incorporating a procedure that will continue to sustain  exclusiveness toward each participant.  Emphasizing these key areas supports longevity of the program and client retention.

 

AVOID REDUNDANCY

I understand some coaches want to get creative to make their routine more unique but it`s important to avoid redundancy.  But because of limited equipment involved, there are only so many exercises that can be performed by using bodyweight, dumbbells and resistance bands.  Creating more exercises than the 50, will most likely develop repetitiveness.  Coach creativity can be expressed by implementing variations in order to regress or progress a movement.

 

KEY POINTS TO EMPHASIZE
LEVEL CUSTOMIZING

The objective is to ALWAYS have each participant finish the workout within 30 to 45 minutes. The level of effort should rank a 7 or 8, on a scale from 1 to 10. This means the coach may need to tweak a few exercises making them either slightly easier or more difficult. Try avoid changing the amount of reps, because it may lead to excessive lactic acid build up. It is better to change the load or the range of motion of the movement if applicable.

UNIQUENESS OF STRUCTURE

Coaches should mention details on why the program is structured a specific way. For example each routine emphasizes a specific category

  • Athena - Strength Foundation
  • Artemis - Core and Reactive Training
  • Hermes - Speed and Power
  • Prometheus - Abs and Combos
  • Themis - Integrating Strength with Balance
  • Apollo - Directional Planes of Motion
  • Hyperion - Maximal Strength

Coach should emphasize that properly finishing the program within six weeks, the participant will have reached another level of dynamic fitness.

MEASURING WORKOUT VOLUME

Because these workouts don`t require significant loads of weight,  building hypertrophy will be difficult.  But strength endurance can be significantly improved with the help from EfitX.  EfitX measures two types of volumes,  endurance volume and strength volume.    To utilize this feature to the fullest, coaches should always push for more volume every week.   This is done by either adding a full set (round) or increasing the load of a specific exercise. Most clients can only produce 35,000 to 50,000 volume points (pounds) the first week.  The coaches task is to assure they perform 10 to 20% more the following week i.e. 2nd week they should produce 40,000 to 60,000 volume points total for the week.  Accomplishing these tasks pretty much displays that your client is improving strength.

EVALUATION - SCHEDULE

This was designed to be a 6-week program, three times per week.  Some clients may only to commit to twice per week therefore it extends the program to 9 weeks.  After completion, it can be repeated if desired, of course make a few change ups but keep the structure. After you have had waivers signed and completed relevant documentation, coach should utilize the first session for an assessment, followed by a preliminary Force 50 Workout. 

EVALUATION SESSION  (30 to 45 minutes)

  1. ASSESSMENT - Flexibility of hamstrings, shoulders.  Core Strength.  Posture Assessment.  Ability to move in three planes.  Keep detailed notes.
  2. EVALUATION - Based on your findings, select 3 to 5 exercises from the Force 50 list to determine their level and ability to learn.   Keep detailed notes.

WORKOUT SCHEDULE

Schedule: MWF (or equivalent)

Duration:  30 to 45 minutes each

THE WORKOUT

PROCEDURE

  1. Modify any movements if necessary
  2. Warm Up for 5 to 7 minutes
  3. Perform all 7 exercises in a circuit
  4. 20 reps each no or minimum rest
  5. Perform 2 to 4 Rounds (Sets)

ROTATION

WEEKS 1  TO 3

  • DAY 1 - ATHENA
  • DAY 2 - ARTEMIS
  • DAY 3 - HERMES
1st week should be 2 rounds
2nd week 3 rounds
3rd week 3 or 4 rounds

PROCEDURE

  1. Modify any movements if necessary
  2. Warm Up for 5 to 7 minutes
  3. Perform all 7 exercises in a circuit
  4. 20 reps each no or minimum rest
  5. Perform 2 to 4 Rounds (Sets)

ROTATION

WEEKS 4 TO 6

  • DAY 1 - PROMETHEUS
  • DAY 2 - THEMIS
  • DAY 3 - APOLLO

1st week should be 2 rounds
2nd week 3 rounds
3rd week 3 or 4 rounds

 

HYPERION WORKOUT IS A WILD CARD

ONLINE INSTRUCTIONAL SUPPORT

 YOU MUST COMPLETE TEAM TRAINING PRIOR TO HAVING ACCESS TO THE EXERCISE LIST.  Remember the goal is have every participant complete the workout within 30 to 45 minutes.   This means adjusting loads or ROM instead of reducing reps or skipping an exercise.   With that said, changing an exercises can be difficult to properly do.   We will be offering several workshops to learn specific techniques and methods.

 

 UPCOMING ONLINE FACEBOOK CLASSES

FORCE 50 EXERCISES (baseline form)

FORCE 50 REGRESSIONS AND PROGRESSIONS

EDORA - ONLINE COACHING

EFITX POWER USER

DEVELOPING LANDING PAGE AND ARTICLES

UTILIZING LINEAR, WAVE, STEP PROGRESSIONS

 



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