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Getting Started


If you're reading this, you must be a new online client. Pleasure to have you on board!


What follows is a super important read to ensure you know what you're doing on your first week of the amazing programme I've drawn up for you.


Many of the terms I use here will be foreign to you, but they are worth taking the time to understand as they're critical to helping you understand how the programme works.


If you haven't already, please download the TruCoach app and check out the quick TruCoach tutorial. An invite to join the app will be sent to the email address you've provided me with.


Now let's take a look at the nuts and bolts of your online programme:





1. Doing your part


Good coaching is a collaborative process that requires constant and detailed feedback. The more you give me, the more info I can use to help you.


There are two things that you need to do in every session:


Video your final set


I need one video of the final set of each exercise.


This needs to be a side angle video where your full body is visible. Please avoid any majorly upward tilting angles. I recommend using the front camera on your phone so you can see if the shot is appropriate before starting.


An easy way to get a good shot is to lean your phone against your water bottle. If you can place it on top of a bench, that will get it about hip level which is ideal.


And look, I get it: taking videos can feel awkward and it may be very hard to do depending on your gym and the amount of people around. So all I can ask is that you try your best. Just remember that the video aspect of online coaching is what allows me to ensure you're training safely and efficiently.


See below for example of good framing:




Note your work


Using the TruCoach client app, you need to note down the weights and reps of each set you performed. You only need to note the RPE of the final set. It's also great if you want to note any additional thoughts.







2. Weights, sets, reps, and RPE


This is super duper important. If it doesn't make sense, read it again, or message me to clarify.


There are no specific amount of sets for you to do in my programmes.


The number of sets is determined by how hard you're finding the exercise.


We measure difficulty by using RPE, which stands for 'rating of perceived exertion', and is a way of assigning intensity/weight to an exercise. RPE is a 10 point scale, with '10' obviously representing the hardest you could possibly push, and '0' meaning laying in bed.


The vast majority of your training will be at RPE 7-9, as this ensures we're training close enough to failure to optimise gains.



If you are confused about how to rate an exercise, you can just guess how many reps you have left in the tank and subtract that from 10. So if you think you had 3 reps left before reaching failure, that means it was RPE 7.


For example, I may prescribe you dumbbell rows like this:


'10 reps, RPE 8'


This means that you are going to build to a set of approximately 10 reps, at a weight that feels like an 8/10 difficulty. This should only take you approximately 3-6 sets to get to.


Example:

10kg x 10 - RPE 5

12.5kg x10 - RPE 6

15kg x10 - RPE 7

17.5kg x10 - RPE 7.5

17.5kg x11 - RPE 8


As you can see, it's okay to go slightly outside the target reps to hit the designated RPE.






3. Warm-Ups



You'll probably notice there's no general warm-up where you're doing leg swings, glute bridges, hip stretches etc.


I believe these are largely a waste of time for most people.


You have a limited amount of time to train and so I want that to be spent on as much 'bang for buck' activity as possible.


Your warm-up is simply building up to your top set. I recommend starting light for high reps, and doing less reps as you go.


Here's an example warm-up for someone building to a goblet squat x10 reps at RPE 8 :


Bodyweight squat x 10, RPE 3

10kg x 10, RPE 6

12.5kg x 10, RPE 7

15kg x 10, RPE 8



If you are really dead set on doing something general before you start, you can use this.






4. Time for gains!


After your first week, this will all make sense and become a normal part of your training routine.


I look forward to working with you, and don't hesitate to get in contact if you have any Qs on the above.


In Strength,

Cill









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