Programmes

Here are a few different type of program's, the head coach/personal trainer offers, from your traditional one specific muscle group workout, e.g. leg day. Including program's like hypertrophy (increasing muscle mass/size) training, muscular endurance, strength & conditioning to name a few.

Down below are the type of program's and what they are & offer:

Strength & conditioning

You will do 2-3 set's on two different exercises back-to-back, otherwise known as supersets.
Have a rest period of 30 seconds.
Will have a combination of, weight training and endurance training in the same session.
Primarily working on your muscular strength, muscular endurance and stamina.

Whole body workout

You will do set's of 3, for 10-12 reps, having exercise's such as jumping jacks, push ups, pull ups, sit ups etc
Rest period in-between sets will be approximately 1 minute.
Main objective for this type of training is to, increase your bodies muscular endurance and conditioning.

Push, pull and legs

Doing this type of program will, have you doing specific exercises that involve pushing your muscles such as your chest, shoulders and traps. Whereas your pull session would involve more exercises, that include back and biceps.
With training legs on a different day working on your upper and lower legs like your quads, hamstrings and calves.
Have 3 sets of 10-12 reps, with a minute rest period.

Circuit training

Here you will be doing specific exercises back-to-back, for example doing, push ups then into, sit ups, then bicep curls, then shoulder press's etc.
You would do this for 30 minutes, having 3 sets, with doing each exercise for 40 seconds and a 20 second rest period.
Main goal of circuit training is to, work on building up your muscle's endurance/stamina.
Can be done individually or as a small or big group when doing circuit training.

Hypertrophy training

Here we would be doing more free-weights (dumbbells) & resistance training (using machines), as by doing both your muscle area will be feeling more intense and have higher pressure on the specific target.
With doing 3 set's of 8-10 reps, with an 1 minute rest period to assist with this style of training programme.
Hypertrophy training is more primarily for building up an individual's muscle mass/size, with either a high volume on the weight's your using or smaller weights but slowing down the movement's and higher amounts of tension on the muscle's.

Cardio & core

Here you would be doing a combination of cardio and core exercises. Example running on the treadmill for 10 minutes and then doing an core/abs exercise, such as sit ups for 3 sets of 8-10 reps.
You would have a rest period of an minute in-between cardio and core transition's, i.e. you will rest for a minute after cardio before we go into an core exercise.

Ryallscoaching - Fitness & Exercise

Programmes