What do you need to have ridiculously high retention?

STEP 1

Determine the training template

The template is based on constraints like:

• their goal

• how often they can train 

• their training history

• the stress they are handling outside of the gym

This template will also determine what your client is doing on each of their training days and will ensure you give them optimal recovery between their sessions with regards to CNS demand. It’s the framework of the entire training program. 

It might look like this:

STEP 2

Input your methods

Now that you have a concise schedule it’s important to know what methods will give you clients the best chances of success. 

The methods will be added to their schedule and based on their CNS demand will need to be placed on the correct days. 

All of the available information that was discussed in step #1 is still relevant when choosing the right methods. 

Now your template might look like this:

STEP 3

Exercise Selection

This is where you really get to have some fun. 

Using the methods you chose in Step 2, select the proper exercises that align both with the method and the ability of the client. 

Things to consider when choosing exercises: 

• Exercise order: things need to be sequenced properly. Think big movements like power +/or maximal strength earlier in the session, and accessory movements that complement those later in the session. 

• Equipment needed: think about the equipment that's necessary for each piece of the session. If it's overkill every day you won't have this client long. 

• Succession of movements: if you ask someone to do a max front squat and then 4x12 Rear Foot Elevated Split Squat each side afterwards, you better have a very clear why and know that this must be a very advanced athlete. 

• Logistics: go simple. If your client has to look at 21 demo videos in one session, it's another opportunity for mental burnout. 

STEP 4

Sets, reps, rest intervals

Now that you’ve determined the framework and the methods, it’s important to program those methods optimally with the correct sets, reps, and rest intervals. This will ensure that your client is getting the most out of their programming and it will give them the quickest path possible to make positive changes. 

STEP 5

Collect Feedback

Now you need to know if your client is on track to hit their goals in the given timeframe. 

Is the current schedule, methods, and volume appropriate for the respective client? 

This part of the process involves your direct communication with the client collecting valuable feedback. 

Personally I use a system I developed called the Alchemy Assessment where I go through 5 key areas of training giving each a "score". This gives my clients easy to understand feedback of how to improve over the next four weeks.