This free exercise library from Precision Diet accommodates males’s and ladies’s variations of over 400 train movies.
It’s designed to be a useful resource for private trainers and energy coaches who present distant or on-line exercise teaching. However it’s additionally freely accessible to anybody else who may profit.
Each train video is filmed from a number of angles and supplies efficiency pointers via audio narration and textual content overlays.
Plus, every video highlights frequent motion flaws to keep away from throughout every stage of the train.
And it’s all organized right into a searchable, filterable spreadsheet that means that you can copy and paste video hyperlinks—and accompanying textual content train cues—proper into your personal materials.
Private trainers and energy coaches can use this video exercise library to:
- Embody high-quality train demonstrations in your exercise packages—with out having to go looking the web or create your personal movies
- Ship shoppers fast and dependable hyperlinks to any train they might have questions on
- Present shoppers with progressions, regressions, or modifications for common workout routines
And completely anybody can use this PN video library for skilled instruction on how you can carry out a whole bunch of workout routines safely.
As a bonus, we’ve additionally included a 14-day at-home workout program, to spotlight how we use these actions in our Precision Diet packages. Be at liberty to obtain it for your self, or share it with your pals, relations, or shoppers.
To get probably the most out of this video train library, hold studying. However for those who’re prepared to leap proper to assets, you’ll be able to click on the hyperlinks under.
The way to use this video train library
The workout routines on this video library are grouped within the downloadable spreadsheet in two alternative ways:
1. By motion sample. You possibly can seek for any train by class. For instance, for those who’re searching for a regression or development for a goblet squat, you’ll be able to search via different squat sample actions to seek out body weight, dumbbell, and barbell squat variations.
2. By identify, alphabetically. We’ve additionally included an alphabetical listing of each train within the video library. Plus, you’ll be able to at all times do a easy key phrase search inside the spreadsheet to seek out the train you’re searching for.
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Train rules for on-line teaching
Chances are you’ll have already got an efficient system for choosing the proper workout routines in your on-line shoppers. But when not, think about the recommendation that follows.
When choosing workout routines for on-line or distant shoppers, it’s vital to acknowledge this:
The workout routines you recurrently prescribe to in-person shoppers won’t be applicable in your on-line shoppers.
The explanation: In comparison with in-person teaching, your understanding of your shoppers’ motion expertise—and your capacity to reinforce these expertise via teaching—could fluctuate considerably alongside a continuum.
As an example, you might have a spread of on-line shoppers that embody:
A. Folks you additionally work with in-person.
- You know the way effectively they transfer and which actions they’re expert in.
- You know the way effectively they self-monitor their motion high quality.
- You know the way effectively they tempo themselves.
B. Folks you’ve by no means met in particular person… however you’ve carried out a radical on-line motion evaluation and gotten to know them.
- You may have grasp of their bodily capabilities.
- They recurrently ship you motion movies for suggestions.
- They pay shut consideration to their kind whereas exercising.
C. Folks you don’t know effectively… and with whom you hardly ever correspond.
- You largely ship them exercises and vitamin materials.
- You briefly verify in with one another a few times a month.
- They informed you they’ve labored out on and off for a very long time, however you’re unsure what that actually means.
Relying on the place shoppers are on this continuum, the next rules apply to a point.
1. There received’t be an instantaneous suggestions loop.
Train is a type of ability growth.
Exercises metabolically and neurologically problem motor patterns. This, in flip, elicits the coaching results that develop athletic expertise and produce outcomes.
The event of any ability requires that you simply begin with a psychological mannequin of what “good” is. As an example, ask your self: What does a “good” squat or “good” pushup appear like?
The objective is to then follow that psychological mannequin on the fringe of your capacity. Instance: doing a squat for as many reps as you’ll be able to with “good” kind. (As soon as your kind begins to interrupt down, you’ve exceeded the sting of your capacity.)
Over time, the metabolic, structural, and neural challenges of this exercise drive the coaching results we’re all aware of:
- stronger muscle tissues
- higher coordination
- much less physique fats
Alongside the way in which, the standard of the motion sample you follow—that’s, how “good” your psychological mannequin is—impacts the standard of these outcomes. This additionally performs a giant position in your long-term resiliency and damage danger.
So how do you enhance and strengthen the standard of that motion sample? By making and correcting small errors on the fringe of your capacity.
And the flexibility to do that? It is dependent upon a suggestions loop: a continuing comparability of what you wished to do, what you did, and the way you are able to do it higher the following time.
With in-person coaching, that suggestions loop can come instantly and repeatedly from an skilled coach.
As an example, after watching a consumer squat, you may say:
“Hey, on that final set of squats you began to carry your heels a bit and shift stress extra into your knees and decrease again. Subsequent time, let’s mentally give attention to maintaining your heels rooted into the bottom if you’re underneath fatigue. Or we will modify the burden or reps to maintain you in a top quality sample.”
In on-line teaching, although, that suggestions loop can solely come from the consumer. The apparent drawback: It’s very troublesome for individuals to self-monitor delicate shifts in motion high quality whereas understanding.
Because of this small errors—and generally huge ones—can proceed unchecked for a very long time. That slows down ability acquisition, and thus, progress. Worse, it may possibly result in motion dysfunction and irritating accidents.
This brings us to level #2.
2. It’s vital to depend on “high-fidelity” workout routines.
Clearly, lack of rapid suggestions is a problem for on-line teaching.
However there’s a wise strategy to account for this: Alter your train choice to favor “high-fidelity” actions.
These are workout routines which might be more likely to be executed accurately with out suggestions and whereas underneath fatigue.
Consider two variables when selecting an train:
- The specified motion sample (for instance, a squat sample)
- The loading essential to get the specified coaching impact (for this particular consumer, at this specific spot of their exercise, and at this level of their general coaching program)
From right here, select the train with the very best chance of being executed safely and accurately… with out suggestions… whereas underneath stress and fatigue… and whereas nonetheless assembly situations 1 and a couple of.
That’s a mouthful, we all know. However the level: Contemplating every of those components will enable you select one of the best workout routines for every consumer.
And hold thoughts: A high-fidelity train for one consumer is probably not a high-fidelity train for one more consumer.
However some actions typically meet the usual for most individuals. Right here’s a shortlist of high-fidelity workout routines you may prioritize, and low-fidelity workout routines you’ll wish to program with higher discretion.
Excessive-fidelity workout routines
These workout routines can often be executed comparatively reliably underneath fatigue with minimal suggestions.
- Goblet squats
- Pushup variations
- Dumbbell reverse lunge variations
- Dumbbell rows
- Weighted carries
Low-fidelity workout routines
Usually, you solely wish to use these workout routines with 1) individuals who you realize are extremely expert in performing them and self-monitor successfully, or 2) individuals that you simply’re working with in-person—to be able to present rapid suggestions as they prepare.
- Kettlebell swings, snatches, and cleans
- Olympic lifts
- Overhead squats
3. Adjusting protocols is more practical than various workout routines.
Let’s say you’ve chosen workout routines your consumer can execute safely and accurately… with out suggestions… and whereas underneath stress and fatigue.
Nice.
Now the place do they go from right here?
To enhance, you wish to add simply sufficient novelty and problem in order that they’re breaking equilibrium and adapting to new stimuli. That’s, make them work a little bit bit more durable however with out forcing them past the sting of their capacity.
A method so as to add novelty is to fluctuate the motion sample by selecting a brand new train. As an example, shifting from a goblet squat to a barbell squat.
That is the default method for many individuals.
However bear in mind, the objective isn’t to do probably the most variations of an train; the objective is to get higher on the motion sample itself, as a way to accrue the variations that come from coaching progress.
The best and environment friendly means to do this is to regulate the coaching protocol, not the motion. Particularly, you may modify:
- Units
- Reps
- Relaxation durations
- Tempo
- Time durations
- Train mixtures
The truth is, by manipulating these variables, the character and magnitude of the stress you’ll be able to impose on the physique with a single train is almost limitless.
Consider all of the efficient coaching strategies from the previous few many years:
And numerous others.
What do all of them have in frequent? Most of them might be carried out with the identical dozen workout routines.
Right here’s the factor: Progress isn’t actually in regards to the workout routines you select. It’s about how far you’ll be able to take these workout routines, via strategic programming.
The way to Progress Workout routines
Right here at Precision Diet, we consider train development in two methods:
- Intra-exercise development: That is carried out by adjusting the way in which you carry out a selected train, a.ka. the coaching protocol. For instance, including extra units and reps is a type of intra-exercise development.
- Inter-exercise development: That is if you fluctuate the train itself, through the use of a dumbbell as an alternative of a barbell, or by holding the burden in a distinct place (and so forth).
Let’s check out each in additional element.
Intra-exercise development
You need to use intra-exercise development by adjusting these variables:
- High quality: Enhancing train method (that is usually low-hanging fruit, and should at all times be thought of).
- Quantity: Rising the numbers of units and/or reps.
- Density: Rising the variety of reps carried out in a selected timeframe.
- Depth: Rising the burden used for an train.
- Complexity: Incorporating constraints on price of perceived exertion, coronary heart price, or respiratory (e.g. solely nose-breathing or utilizing a set variety of breaths throughout restoration intervals, comparable to throughout a respiratory ladder).
In case your protocol or program isn’t focusing on a rise in one among these variables, it’s possible you’ll be distracting your self from the issues that matter.
Inter-exercise development
Solely after you’ve explored the bounds of progress you may make from intra-exercise progressions is it usually crucial and helpful to begin with inter-train progressions.
As an example, let’s say you’ve been engaged on squats.
You (or your consumer) began with a body weight squat and fairly shortly mastered that sample, focusing initially on the standard of the motion.
You’re capable of squat deeply along with your heels firmly rooted to the bottom, with good positioning and motion at your ankles, knees, hips, and backbone.
To progress, you may add some density and quantity by rising your whole reps and doing them in much less time. However for the coaching variations you actually need, you want some exterior load.
Based mostly on that, it’s time to modify to a loaded model of the train, comparable to a goblet squat. That is an inter-exercise development.
With this variation, you’ll be able to modify the quantity of weight you’re shifting, which provides one other intra-exercise variable you’ll be able to progress over time.
Bear in mind, you’re following the identical basic guidelines of standards: Your heels are rooted, lumbar backbone and pelvis are secure, hips are cell, knees, and ankles monitor effectively. This stays with you for each development.
Hold progressing with these rules.
When you’ve switched the train you’re utilizing, you’ll be able to return to specializing in intra-exercise development.
For instance, you may work as much as goblet squatting a 100-pound dumbbell for many reps (quantity development) in minimal time (density development). Then you may do a high-volume, high-density exercise whereas consciously controlling your respiratory (complexity development).
From right here, it’s possible you’ll wish to add extra weight once more, however you’re restricted by the quantity you’ll be able to maintain within the goblet place (otherwise you don’t have a heavier dumbbell). In consequence, it’s essential select a brand new train variation on this sample. So that you’re again to inter-exercise development.
On this case, you may select a barbell squat variation, like a entrance squat or again squat.
With these barbell lifts, your coaching depth might be elevated infinitely. Each exercise might be made tougher by placing extra weight on the bar.
Most vital: You’re prepared for this since you’ve constructed a robust basis to work from. That’s since you hung out constructing resilience and work capability by pushing your limits on intra-exercise progressions.
This course of—going from a body weight squat to a goblet squat to a barbell squat—might take a number of months.
Typically years.
Some individuals won’t ever have to squat a barbell as a result of they will accomplish what they want with a dumbbell.
However for individuals who do progress to barbell squats? The chances are limitless. They’ll play with protocol variations that drive intra-exercise progress for the remainder of their life.
Determining how you can do all of this requires a variety of individualization.
You’ll have to determine which progressions to give attention to, in what sequence, and how you can monitor them, together with understanding what the particular targets are.
You could ask questions like:
- What variations are you making an attempt to induce?
- Are you working with an athlete with particular sport calls for? Somebody making an attempt to construct muscle? Lose fats? Achieve freedom from again ache? Get their physician to cease chastising them?
- What sort of tools does your consumer have entry to?
- What else is happening of their life?
- How a lot time have they got to coach?
- What’s their motion background previous to working with you?
Each state of affairs would require a distinct method and a distinct layering of progressions and variations.
The development described above—from body weight to goblet to barbell again squat—includes simply three workout routines, in all probability over an extended time frame. But it permits for super progress. (We’re not suggesting a program would solely contain squatting workout routines, by the way in which.)
Our level: The artwork of programming exercises lies rather more in how one can construct new ranges of energy and capability inside a motion sample than what number of totally different workout routines you’ll be able to give you.
After all, you may marvel then…
Why are we offering a video library of 400 workout routines?
A couple of causes:
- Purchasers have totally different beginning factors, targets, talents, and preferences, which requires a full toolbox of motion choices
- Chances are you’ll have to fluctuate workout routines in distinctive methods as a way to improve the load (a feet-elevated pushup as an alternative of a daily pushup)
- If a consumer will get injured or has a setback, it’s possible you’ll have to modify or regress an train
- There could also be a change in accessible coaching tools, like if a consumer switches gyms or begins coaching solely at residence
However irrespective of how you utilize this train library, we hope you discover it—and the accompanying data—to be a useful useful resource.
Get prompt entry to Precision Diet’s 400+ video train library
There are a pair methods to begin utilizing the library:
- Use the Google Sheet to view and obtain the library in a number of codecs.
- Make a copy of the Google sheet in your personal use (you have to have a Google account and be signed in for this selection).
Obtain the 14-day at-home exercise program
Click on the PDF to download the workout program.
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