142 - Home Workout Blueprint - How To Become Your Own Coach - a podcast by Unity Gym

Rapid Implementation Guide - Lesson 3

How to bring back program periodisation and become your own pro S&C coach

• Step 1: Undulate your training between high and low volumes
  
  


• Step 2: Update your workouts every 4 weeks to avoid plateaus
  
  


• Step 3: Include a peek and deload week for maximum results
  
  

The closure of gyms highlighted a lack of fundamental programming knowledge among personal trainers. Overnight, most coaches went from trainer to entertainer!

I’ve observed that trainers try to overcome their lack of programming skill by throwing exercises into their workouts that do nothing more than challenge your coordination.

Although it’s ok to do so sparingly—there must be clear reasoning—and it should be done progressively. Coordination is a major limiting factor in the development of strength and flexibility! Our Google reviews often describe our UMS At Home Workouts as revolutionary. The best thing about them is that they’re not revolutionary! Just proper strength and conditioning.

We undulate the training between high and low volumes - Meaning one program phase is high volume, followed by low volume. Since there’s an inverse relationship between volume and intensity, when the volumes are high, intensity is low and vice versa.

We update the workouts every 4 weeks to avoid plateaus - In our UMS Online Coaching and in Unity Gym we actually follow a six-week mesocycle. But since we don’t need a testing week we follow a four-week cycle in the UMS At-Home Workouts.

We include a peek and deload week for maximum results - This has become a staple in our regular programming for one simple reason. Because it’s the best way to train!

These programming methods are not super complex. But they work. If you apply these three steps to your at-home training you will see exceptional results!



Watch today's livestream episode - and connect with us to get expert coaching, physiotherapy and nutrition advice, plus a whole lot more!! It's FREE to join this inspiring like-minded Facebook group of driven people. We hope to meet you on the inside!

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