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Complete PT Training Package from Do What You Can't Online Personal Training Service
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$75.00 every 4 weeks with a 14-day free trial
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Single PT Training Package from Do What You Can't, Online Personal Training Service
SINGLE PT
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Recycled Training Programs Personal Training programs that were written specifically for someone else with fitness goals similar to yours

Ben Crane's Dad Bod to Rad Bod 2019 Fitness Program from Do What You Can't

Program Description:

Do exactly what I did (or at least see it and adapt it as you like) over a 3 month period when I dropped 22lbs on the scale, added size to my legs, chest and arms, and hit new strength PR’s for the 2019 Bodybuilding.com Transformation Challenge!

Equipment Needed:

  • Barbells, Dumbbells, Bumper Plates, Cable System
  • Basic Gym Machines (benches, leg press, calf raise, etc.)
  • Rower, Elliptical, Assault Bike/Air Dyne, Recumbent Bike

Program Objective:

Utilize every day to stimulate the aerobic energy system to burn hundreds of calories exclusively from fat, ramp up the body’s metabolism, and cycle high and low impact exercises to minimize joint stress and maximize recovery between workouts.

Equipment Needed:

  • Treadmill
  • Stationary Bike, Cybex, Elliptical, Rower or Jacob’s Ladder

Program Objective:

Safely and progressively overload the entire body through every major human movement to stimulate the maximum amount of muscle mass, nervous system, and hormonal response for strength and muscular hypertrophy.

Equipment Needed:

  • Cybex or Elliptical Machine
  • Rower
  • Barbell
  • Squat Rack
  • Dumbbells
  • Adjustable Bench
  • Incline Bench Press
  • Adjustable Cable Machine
  • Rope Pulldown Attachment for Cable Machine
  • Lat Pull-down
  • TRX or other suspension training system
  • Assited Pullup Machine
  • Pull-up Bar Station
  • Glute Ham Developer (GHD) / Glute Ham Raise (GHR)
  • EZ Barbells
  • Seated Calf Raise Machine
  • Swiss Ball (Stability Ball)

Program Objective:

Increase size and strength of the Glutes through a combination of isolation exercises and compound movements that stimulate all major functions of the Gluteus Maximus, Medius and Minimus and improving their functional connectivity to the entire posterior chain. Workout can be repeated weekly up to 3 times.

Equipment Needed:

  • Barbell
  • Adjustable Cable with Rope Pulldown Attachment

Program Objective:

Increase size and strength of the Glutes through a combination of isolation exercises and compound movements that stimulate all major functions of the Gluteus Maximus, Medius and Minimus and improving their functional connectivity to the entire posterior chain. Workout can be repeated up to 3 times each week.

Equipment Needed:

  • Barbell
  • Squat Rack
  • Reverse Hyperextension Machine
  • Padded Bench
  • Ankle Attachment for Cable Machine

Program Objective:

Demand a combination of endurance, strength and power from the body to torch fat from the body while making the stronger, leaner, more muscular and significantly more athletic.

Equipment Needed:

  • Barbell
  • Bumper Plates
  • Squat Rack
  • Kettlebells (Dumbbells can work)
  • Medicine balls (preferably soft skin)
  • Adjustable Bench
  • Dumbbells
  • Pull-up station
  • Rower
  • Smith Machine

Program Objective:

Demand a combination of endurance, strength and power from the body to torch fat from the body while making the stronger, leaner, more muscular and significantly more athletic.

Equipment Needed:

  • Barbell
  • Squat Rack
  • TRX or other suspension system
  • Kettlebells (Dumbbells work)
  • Adjustable Bench
  • Pull-up station
  • Smith Machine
  • Bench Press Station
  • Adjustable Cable Machine
  • Treadmill
  • Lat Pulldown

The following are various training styles that are taken into account when building a custom exercise program tailored to your current fitness level and goals:

Performance Training

Performance Training gives clients a faster and more objective gauge of the progress being made with every workout. By focusing on measurable enhancements to the body’s strength, endurance, mobility and postural awareness, clients can almost instantly begin seeing results. Noticeable changes in the mirror take longer than performance changes on paper, so even though the aesthetic changes will follow, mapping out improvements to multiple movements will indicate far more benefits of fitness than physical appearance alone.

Weight-loss

Weight-loss itself hinges solely on one thing, and one thing only: burn more calories than you consume. Where that weight comes from and what it reveals as it leaves is much more of a factor of nutrition and training modality. Most training for weight-loss should involve metabolically demanding exercises performed as quickly as is appropriate. Doing so places the greatest demand on the human body’s two largest energy systems, the glycolytic and the aerobic energy systems.

Sometimes, however, hormones don’t cooperate and even at extremely low caloric-intakes, weight-loss sluggishly creeps along. In cases like this, stimulating testosterone, natural human growth hormone, or IGF-1 production via intensive resistance training can speed weight-loss along faster than standard high volume circuit training.

Muscular Hypertrophy

Hypertrophy training aims to increase the volume and density of muscle tissue, producing firmer, healthier, stronger muscles. Seniors are often encouraged to exercise to increase their lean mass (muscle composition), as well as improve their bone mineral density and joint health.

Muscular hypertrophy is actually a stage of the performance training cycle, as increases in lean mass create advantages for subsequent stages of training. While men and women of all ages would usually love some additional muscle tone for aesthetic purposes, larger quantities of muscle mass can improve the stability and strength of joints, reduce energy expenditure during movement, increase energy storage within the body for improved endurance, and protect the skeleton from stress. In almost every case, athleticism improves with muscular hypertrophy training.

Strength Training

Contrary to popular belief, strength itself improves more with increases in neuromuscular efficiency, not muscular hypertrophy. Heavy loads (85%+ of one’s 1-rep max) require more stimulus through the Central Nervous System and more muscle fiber recruitment. Training at such high intensity triggers improvements in muscle fiber synchronicity, motor control, motor unit density and CNS signal strength, among many others.

Training for maximal strength is another important component of the Performance Training program. Even if age limits strength efforts to sub-maximal loads, youth, adults and seniors alike should all train at near-maximal intensities to ensure their bodies are not missing out on its unique benefits.

Sports Training

Sport-specific training requires the most exercise specificity of any other training. Depending on one’s sport, position, and competition environment, they will benefit greater from training the common movements unique to their role at the frequencies and durations commonly required. The most important task an athlete has is to keep up with the energy demands of their position. Training for those metabolic demands along with the agility, quickness, speed, strength and power that enhance performance in that role. Any athlete exercising without specific intention is wasting valuable time and progress that could otherwise make all the difference in their sport-specific success.

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Single PT Training Package from Do What You Can't, Online Personal Training Service
SINGLE PT
$40.00 every 4 weeks with a 14-day free trial
Sign Up Now
Complete PT Training Package from Do What You Can't Online Personal Training Service
COMPLETE PT
$75.00 every 4 weeks with a 14-day free trial
Sign Up Now