OSPM

Optimum Strength Programming Model

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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TWO YEARS IN THE MAKING

INTRODUCTORY SPECIAL!  $50

1) Includes Fitness Assessment

1) Includes one 55 minute Personal Training Session

3) Workout Assignments

 

In the past two years I’ve been working on designing a new optimized program in order for clients to acheive good results while making less effort. 

Meaning if you workout three hourly sessions per week, how can you achieve the same strength results in only two hourly workouts per week?

The OSPM Model is a detailed program so this page only summarizes some of the main content.   If you have interests, the next step would be to schedule a 20 minute phone call to discuss the 5 principles in details and how to get started in the program.

 

 

FIVE NEW PRINCIPLES OF FITNESS
1. A BETTER UNDERSTANDING ON HUMAN MOVEMENT
Many influencers are promoting gimmicky exercises, sometimes these exercises are redundant to the basics. Which direction is the resistance coming from? Are you pulling or pushing? Are you shifting resistance?
2. WHAT IS YOUR DEFINITION OF A GOOD WORKOUT?
Just feeling great after you leave the gym is great but that is not a scientific answer. How do you measure the quality of your workout? Training smarter means getting results with less effort. If you could get better or equivalent results in just two workout days per week instead of three days per week, wouldn`t you do it? This may make it easier to delegate the third day to do cardio exclusively.
3. A FIXED WORKOUT SCHEDULE SUCH AS M-W-F IS OKAY, BUT IT WON`T OPTIMIZE YOUR PROGRAM.
Strength development is a huge factor to sustain fat reduction. An effective workout is when you challenge the muscles to create
a neural demand for muscle fiber recruitment. When you do this correctly, sometimes you won`t properly recover within time of your next rotation. How do you fix this?
4. MANY ONLINE PROGRAMS LACK STRUCTURE FOR SUSTAINED JOINT STABILITY
Most Online Display Units are often missing Lat Pull Down movements and the Hamstring curl exercise and usually don`t provide enough load of weights to develop your legs and glutes. I keep hearing females asking how to achieve rounder glutes and more shape in their legs, Those are big muscles and you can only get so far with just body weight and low resistance.
5. FAT LOSS IS ALL ABOUT A DEFICIT IN CALORIES
Every diet whether it`s Keto, Paleo, Vegan, Pescatarian, detox etc.. they all persuade to create a deficit in calories. In the long run, weight loss or weight gain will always be based on the amount of Calories In versus your Calories Out, it`s logical science that is impossible to deny. With that said, you don`t need to eat less as long as you know how to create your own deficit, but consuming more does mean you need to increase physical activity levels to achieve weight loss. While this sounds like a good option, there are things to address to prevent detrimental effects.  I still recommend to practice eating healthy options.
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2022 PERSONAL TRAINING OPTIONS

OPTION 1: MOBILE PERSONAL TRAINING

Visits to your home or local park to perform one on one or buddy fitness training. However, because of high gas prices and congested traffic, sessions need to be limited per week. 

 

OPTION 2:  IN-PERSON SPECIALIZED PERSONALTRAINING WILL REMAIN AVAILABLE FOR MANY YEARS TO COME:  These are my specialties: General Weightlifting Coaching. Competitors for Powerlifting, Bodybuilding, Physique, Figure,  Bikini.  These services will be performed at specific gym locations.

 

OPTION 3:  ONLINE VIDEO CALL TRAINING

30 minute video call workouts is great if you work from home and have some basic equipment.  I’ve been doing it for nearly two years now. 

 

OPTION 4: ONLINE WORKOUT ASSIGNMENTS AND CONSULTING

A lot more affordable but only suitable for clients that have had personal training experience OR have completed one or a few of my specific education courses.

 

PRICING OPTIONS

All services  are billed by minutes used for personal training sessions, program design and consultations.

 

INTRODUCTORY SPECIAL!  $50

1) Free Assessment

1) Free 55 minute Personal Training Session

3) Workout Assignments

 

OPTION 1: MOBILE PERSONAL TRAINING (55 min)

10 hourly sessions  (1 person) = $600

20 hourly sessions (1 person) = $1100

10 hourly buddy sessions (2 people simultaneously) = $900

20 hourly buddy sessions = $1650

Coach brings equipment.  Workout in garage, backyard, workout facility or at a park.   An appropriate workout space is suggested 8x8 per person.  Each hourly session is defined as 55 minutes one-on-one workout, and 5 minutes workout preparation. (it may take longer to prepare a workout in advance but there is no extra charge in these packages.

OPTION 2:  IN-PERSON SPECIALIZED PERSONALTRAINING  (75 min)

Call and ask for pricing

OPTION 3:  ONLINE VIDEO CALL TRAINING

30 minutes minimum = 50% of a session deducted from your account

OPTION 4: ONLINE WORKOUT ASSIGNMENTS AND CONSULTING

15 minutes minimum = 25% of a session deducted from your account

 

 

ONLINE WORKOUT ASSIGNMENTS?

WHAT IS A COACH REQUIRED TO DO TO CREATE A CLIENT`S ASSIGNMENT?

  • Select which muscles to train today or tomorrow. Determine what muscle groups have not been trained last workout. Is the client fully or partially recovered? Which muscle group have not recovered and schedule around avoiding the movements.
  • Sequence the list in a matter for energy conservation, avoid lactic acid, enable recruitment.
  • Look at any client notes regarding recent or last performance on specific exercise or workout. Adjust accordingly.
  • Create a progression appropriate for the clients goal. Decide whether to increase volume of reps, sets or increase load, lower reps? Client may be in a specific training cycle or periodization cycle.
  • Add any notes regarding exercises that may have concerns or that may be new to client.
  • Send, then wait for any feedback, make adjustments and take notes. Did client fulfill volume goal? Any areas of struggle or too easy.

 

Executing this list properly requires experience and use of an app (EfitX).  This is why all this work is $15 well spent. 

EFITX 2022

With the new OSPM program, EfitX will need to be modified or re-done to accommodate all the new principles.  In the meantime coaches and experienced clients may continue to use EfitX for tracking, guidance and measuring volume in accordance to meet goals. 

PAYMENT OPTIONS

Please make payments using VENMO!
Handle: @john-destacamento
 
OR PAYPAL
 


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