Selection and Placement of Training cues and Exercises in the Training Unit
There are very specific rules for the selection and the placement of training cues and exercises in the training unit. If those rules are not followed we will not achieve our goal. Therefore, we should take into consideration the following:
1. Fitness level of the trainee – Training experience – Training period.
2. Goal of trainee, period, purpose of training unit.
3. The kind of exercise.
4. Analysis of the movement.
• Exercises specialized in a sport or in everyday movements – needs.
• Balanced muscle growth.
• Specialization for a kinetic profile.
5. Knowledge of the technique of exercises.
6. Equipment availability.
7. Available time.
8. Parallel training.
9. Current status of trainee – Evaluations – Health level – Risk group.
10. Sex – Age.
The correct sequence is: power exercises, speed-power, speed and proprioception exercises and then muscle strength or strength exercises. The reason is that the exercises of the first group require rapid and large activation of the nervous and neuromuscular system. For this reason, the neuromuscular system should be able to withstand the demands of the exercises.
Sequence of training cues in the training unit:
1. Proprioception Exercises.
2. Speed exercises.
3. Plyometric – Speed – Power exercises.
4. Strength Exercises.
5. Hypertrophy Exercises.
6. Muscle Endurance Exercises.
7. Cardio Exercises.
8. Flexibility Exercises – Stretching.
When prescribing resistance exercises, it’s very important to take into consideration which training tool will be used (Body Weight or exercise machines or Free Weights (bars, dumbbells, rubber balls, medical balls etc). The training tool depends of the fitness level of each trainee. Therefore the beginners should start exercising with their body weight and then using machines and then free weights.
However, this sequence might change in Personal Training and especially when it is done outside an organized gym, where training is usually done entirely with free weights. During the first sessions and when performing new exercises, great attention should be given in the safety of the exercise and in learning the right technique in order to avoid injuries.