The DPI Digest: Weekly Performance Education - Copy

Hi there!

You saw how I put together the Core portion of the training session, and if you notice, it wasn't the typical exercises you see. I Learned these during my performance internship and through continuing education, and the moment I did it was a game changer!

Hopefully you've tried them out, but if you haven't, or maybe need some instruction on how to do them, reply back to this email and I'll be happy to make a video series for y'all.

That being said, the next portion I said I'd discuss is the Cardio aspect. When you mention the word "Cardio" to folks, they usually think of long, slow steady-state exercise like Elliptical or Recumbent Bike for 30-minutes. While that's one way you can do it, I like to change things up.

I like to do time/intensity intervals based on the client's fitness level. Here's an example:

E.g. Treadmill

• A1. Walking Pace at 3.0 mph x1-min

  • Moderate Run Pace at 4.5 mph x30-sec

• A2. Walking Pace at 3.0 mph x1-min

  • Moderate Run Pace at 4.6 mph x30-sec

• A3. Walking Pace at 3.0 mph x1-min

  • Moderate Run Pace at 4.7 mph x30-sec

• A4. Walking Pace at 3.0 mph x1-min

  • Moderate Run Pace at 4.8 mph x30-sec

• A5. Walking Pace at 3.0 mph x1-min

  • Moderate Run Pace at 4.9 mph x30-sec

• A6. Walking Pace at 3.0 mph x1-min

  • Moderate Run Pace at 5.0 mph x30-sec

• A7. Walking Pace at 3.0 mph x1-min

Do the math, that's 10-minutes of work total. 10-minutes! Think your client would be cool with that? I imagine so.

And note, there's nothing fancy about what I just wrote. If you take a look at the Moderate Run Pace, all I did was increase the speed at which they run by 0.1 mph. It's not a huge jump, but it's enough to where the client will feel it.

You might be asking "But Coach B, what if they can't run?" Have them walk instead. Try them out on the Elliptical or Exercise Bike and pick out a specific RPM that you feel they can handle and accomplish. There's plenty of options you can choose from, so pick what works best for your client, and what's available to you at your training facility.

Like everything, keep it super simple.

We've gone over the Movement Prep, Weightlifting, Core, and now Cardio portions of a training session. So, what's next? Now we have to progress them accordingly. A.k.a. Periodization.

My next email will show a 4-week progression of the weightlifting portion and I'll explain why I constructed it that way.

Until next time, Be the Best!

- Coach Brandon