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THE MUSCLE MARTIX
THE EXERCISE MATRIX
Consider this your immediate help line.
If you didn’t know, I host The FitsPRO Podcast – Your No B.S. approach to all things biz, fitness training, coaching, and more.
Lucky for you, one of the many topics I blabber about is programming & coaching. As applicable episodes are recorded, they will be added to this section so that you can stay up to date. If you find value, then I would love for you to subscribe to the podcast, give ‘er 5 starts and leave a review.
Honestly, the whole podcast is likely helpful for you, but these are some of the most applicable I believe.
Feel free to reference these any time you need throughout the course.
The FitsPRO Podcast
In today’s episode, we’re covering simple strength & conditioning tips and considerations like muscular biases, cardio and lifting, menstrual cycle, limiting factors and more.
In today’s episode, I want to explore all things movement, like bracing with a rounded spine, knees going over toes, strengthening the spinal erectors, and exploring end ranges, in general under load.
This episode was inspired by answering several programming questions over on the gram. My audience seems to want to know what type of programming works for what type of client.
We often hear coaches encourage people looking to build their business in the online health and fitness space to “ESTABLISH YOUR EXPERTISE.” I don’t think it’s wrong. But I do think it can feel unattainable. Or like “okay but how?” “Do I just pick something, and claim it as my expertise?”
This is a two part series, answering programming questions from the gram – progression, assessments, exercise selection and more. In the previous episode, we covered …
When I traveled the world for a year, it was easy to throw together workouts when we’d get a gym membership or a drop in, because I know my GO TO exercises. Here they are in short, and then I’ll break down WHY I have chosen each one as opposed to other potential exercises.
To start off, a training split is simply what days you do certain categories of exercises on. And of course, how many days per week you lift is a huge factor within what you are going to do, or what you need to get done in the way of training on the days allotted to training.
Today I plan to share with you 5 underestimated movements, and why I think they are effective AF when used properly.
Do you even know what your programming is trying to do? Why a given set and rep scheme causes an increase in strength or muscle size? These are very fair questions to ask. And in my opinion we should be able to answer them fairly easily. Things that will affect muscle fiber type recruitment and mechanical tension are load used, reps, tempo, and rest periods.
Let’s make clear that you don’t learn programming from one freaking podcast episode, book, or blog post. It takes practice, trial and error and experience to become a proficient and confident programmer. So before we even get into the foundational must knows, I encourage you to embrace the fact that you have a blank slate to work with when it comes to writing programs.
Other helpful podcasts
The relationship I want to discuss today is one that I have lived. I have been aware of this but didn’t put an actual name to it until Dr. Sean Pastuch brought it to my attention during my appearance on the Active Life Podcast. And he said it came from Adee Cazayoux. I am not positive where this idea originated from, but it’s apparently called the “Success Funnel” and my plan today is to discuss my experience with this idea.
If I have been known for one thing on Instagram from day one until now, it is hands down, my reputation for not exploiting my body, but still providing value and growing an audience. It can be done my friends. This comes up often in my DM’s. How to grab attention, get interaction and grow without showing your butthole. That’s the goal today – to give you some legit ideas on how to make that happen.
Time is THE MOST important in my opinion. It’s one of the only things in life we don’t get back. I don’t say that to be dramatic, rather realistic. When it comes to relationships, goals, rest and anything valuable to you, I encourage you to focus on learning to protect your time. You have choices…
I am coming at this from the perspective that some of you are trying to find your place as a coach and some of you are trainees. And I honestly think it’s beneficial for coaches to understand WHERE their clients are so they can meet them there. It can be SO HARD and take a long freaking time to feel like you belong in the health and fitness space. Whether it be online or in person. To really have a place and feel comfortable there. Not comfortable in a bad or restricting way, but like – really happy to take up the space that you do in this field.
In addition to this course content, check out these books if you’d like some extra reading 🙂
Ultimate MMA Conditioning Guide by Joel Jamieson
Rebuilding Milo by Dr. Aaron Horschig
Starting Strength by Mark Rippetoe
Muscles to the Masses by Julie Read
Supertraining by Yuri Verkhoshansky
Any research done by Brad Schoenfeld, PhD – He, in my opinion has some of the most APPLICABLE literature for strength and hypertrophy training.
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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.
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