COACHES TOOLKIT

OPEX Fitness ® 1999-2017

 


Fitness Defined…

An evolving journey and explora2on

of the connec2on between mind,
body, and spirit while a<emp2ng to
discover physical poten2al while
leading to discovering purpose and
producing longevity of oneself.”

- James FitzGerald

OPEX Fitness ® 1999-2017



What is Fitness?
How do you define fitness? Is it your defini1on or have you build your understanding from
somebody else’s defini1on?

OPEX’s mission is “To Inspire others to live a larger life”

By no means does this need to be the mission of your coaching business but for us it rings true
top to bo>om. We believe in it, we understand its power, and we all want to work toward that
purpose.

For you, defining fitness must align with your purpose and core values so that your clients build trust
in you and want to stay with you for the long run.

Your working defini1on of fitness MUST be defined before you wish to prescribe any nutri1on,
lifestyle or exercise programs. By using someone else’s defini1on you lose authen1city in the
direc1on of where you want to direct your clients.

TOOL #1: Create YOUR defini1on and watch how clients surround you and want to learn
more…

OPEX Fitness ® 1999-2017

ASSESS, DON’T GUESS
When we teach coaches to assess clients, we instruct them to use simple tools such as:

• Body fat measurement (Summa1on Scoring System – SSS)

• Physical assessment scenarios
• Movement analysis
• Work capacity screening.

The tools we use for assessment are individually tailored to the client and their specific goals.
Many assessment tools on the market are aimed at providing an “answer” for the best
prescrip1on. That “answer” oXen produces the same results for a variety of different subjects.
This tends to direct clients into areas of training that the trainer is comfortable with which is not
necessarily what the client needs.

At OPEX, we have assessed tens of thousands of fitness seekers over the past 18 years and
have developed various norma1ve data points for our assessments which have stood the test of
1me. The OPEX philosophy is to accurately determine where folks SHOULD be on the fitness
scale…NOT where they currently are. Too many norms are used by standard health models
such as food and physical ac1vity government guidelines. We think that there are be>er ways
to assess and prescribe for op1mum fitness and we have a great deal of data to support those
results.

We instruct coaches to use their discre1on to ascertain the ability of the client when they
begin. For instance, it really does not make sense to have norms and data on standing shoulder
press to chin up ra1os if someone is de-condi1oned, obese, or has recently been injured. The
determina1on of fitness level as a star1ng point for the assessment allows coaches to conduct a
more thorough assessment that is individualized to the client.

Without further detail, here are my top 5 assessment data points. One can use these as a coach
for assessing where folks are in their fitness level:

• The 1-Repe11on Maximum (1RM) Standing Shoulder Press should be 65% of the
client’s weighted chin up total. That is, divide the Press 1RM into the bodyweight of the
client plus the external load used in the 1RM chin up. This score should be as close as
possible to 0.65.
• Sorensen (GHD) back extension hold should be held for a minimum of 2 minutes before
progressing into training the posterior chain movements.
• A person’s iliac crest score should be between 8 and 12 mm if tested with a caliper
reading. This norm is rarely achieved in society’s current landscape, but we believe this
score holds a lot of value if maintained with good nutri1on, exercise, and lifestyle.
• A person should exclude heavier double leg squajng or deep knee bending if there is a
discrepancy between Right to LeX ankle mobility. This is determined by the ability of the
shin to move over the foot under load and how the subtalar joint moves unilaterally.
• Fi>er females should be able to perform 3 strict chin-ups and 3 strict dips BEFORE
gejng into any upper body explosive or dynamic movements.

These norma1ve data points are a star1ng point for you to consider when assessing clients. We
dig much deeper into the data within the assessment program design por1on of the CCP
Modules.
OPEX Fitness ® 1999-2017
 DESIGN WITH THE INDIVIDUAL IN MIND
Program design isn’t sending a workout to your clients. It is crea1ng a masterpiece from an
empty canvas. There is art to program design because the coach must understand where the
athlete came from, what got them to where they are, where they want to go, what challenges
there will be along the way, and how to best get to the end goal. The coach who puts the 1me
and effort into working his/her way through those steps in real 1me will consistently be able to
provide their clients with the best programs for success. To understand how to give your clients
that level of quality service there are key principles that MUST be included in the design of a
quality program and those principles can be learned:

• Assess and test based around quality training principles

• Quality of program progression
• Consistency of communica1on with the client
• Aligning the client’s priori1es with their training program
• Clear understanding of the client’s goals
• Crea1ng realis1c expecta1ons around the client’s goal

When crea1ng quality program designs for clients on any kind you, the coach, need to setup a
quality template for that specific athlete based upon what are the key components of their
program. Those components are based off of strengths, weaknesses, 1me of year, goals, male/
female, and quality training principles. Once that split is created then you can put the specific
daily/weekly program into play.

Male CompeHHve Games Level Athlete


 AM Training PM Training

Split Jerk (SJ); 2,2,2,1,1,1; rest 2 min Front Squat (FS) @20X1 (2 seconds
(build based on feel, something down, no pause in the bo<om,
heavy for the day) explode up, 1 second pause at the
Weighted (WTD). chin up; top); 2,2,2,2; rest 3 min (all tough
1,1,1,2,2,2,3,3,3; rest 1 min doubles)
1-8-1 Unbroken Muscle Up (MU) +
ladder For Dme:
+ 30 cleans (255#)
3 sets for Dme: Every minute on the minute
500m row (EMOM): 3 Toe to Bar (T2B)
25 Shoulder to Overhead (S2OH) Rest as needed
(135#)
20 burpees (6”) for Dme:
rest walk 3 min between each set 21-18-15-12-9-6-3
Hander Release (HR) push up
Box jump (step down, 30”)

OPEX Fitness ® 1999-2017

 General Fitness

Upper push/pull focus



A: Strict Press @20X1; 2.2.2.2 rest 15 sec btw clusters
rest 3 min x 3

B1. Weighted Chin Up (WCU) @20X1; 7-9 x 3; rest 1 min

B2. Wtd. ring row; 7-9 x 3; rest 2 min

C. 3 sets not for 1me:

1 min top of ring dip hold
1 min Front Leaning Rest – Plank (FLR)
30 sec star side plank/side
rest as needed
9 min amrap:
50m reverse sled drag
Dumbbell (DB) press As many rounds as possible (AMRAP) (50#)
5 towel pull ups
20m DB walking lunge

The program must have goals and progressions associated with it. Those goals may have
been developed for health “gains,” strength gain, or perhaps they were developed for a
compe11on. But, at the end of the day, the program was built for some sort of a “Test” to
see how far the athlete has progressed. When developing tests for clients to track
progress on your programming rela1ve to their assessment and individual goals, it is cri1cal
that you set your client up for success. How that looks for each client depends on mul1ple
levels such as the client’s training age and the test at hand. During the tes1ng period it is
important to perform small “check-ins” on progress, when and how to do that is
determined by the client’s feedback, and progress.

OPEX Fitness ® 1999-2017

ENERGY SYSTEM TRAINING
Energy System Training (EST) is characterized by “training” that includes a high cycle 1me (think
reps over and over), high power output, and mul1ple variables which have the end goal of
improving breathing, work capacity, and power for a specific work 1me. The training is usually
performed through sub-maximal efforts repeated mul1ple 1mes. The goal is to increase the
amount of total work done under the same effort level for eventual increases in capacity.

These prescrip1ons change drama1cally based on the client and sport, and I have wri>en
thousands of different programs during my career as a strength coach, but here are the top 5
most generally applicable workouts.

1. “IWT” – O’Shea
3 sets:
8 power clean @ moderate weight (moderate determined by the person)
Run 400 m @ 90% effort
Rest 2 min

+
3 sets:
8 Front Squats @ moderate weight (moderate determined by the person)
Row 400 m @ 90% effort
Rest 2 min

+
3 sets:
20 burpee broad jumps
Rest 1 min

2. “Weight/GymnasJc Complex”
7 sets @ 97-100% effort:
5 TnG Power Clean and Jerks AFAP
6 Burpees AFAP
7 CTB Chin Ups AFAP
Rest walk 6 min b/t sets

OPEX Fitness ® 1999-2017



3. “Row Simplicity”
30 sec rowing @ 90% effort
30 sec rowing @ 50% effort
x 30 sets

4. “GymnasHcs/Cyclical
Circuits”
5 min @ 80% effort:
5 Toes to Bar
10 Double Unders
Rest 3 min

5 min @ 80% effort:

10 Lunges
150 Meter row
Rest 3 min

5 min @ 80% effort:

5 Calories on the AirDyne
10 Push Ups

5. “Pain”
3 sets @ 100% effort:
Run 3 min AFAP
Rest Walk 15 min b/t sets

On top of aerobic work the coach can add in the potency of lactate work

The Potency of Lactate Power Work

Imagine if all we had to work with was the 1me domain along with effort and intensity. For
example, run 400m repeats at a certain pace, rest this amount, and we’re done. There are
pluses to manipula1ng only those variables, such as easy evalua1on, correct dose response, and
other measures. With this simplicity lies control and substance for the eye of the beholder.

Now step outside of that box and say “how about we vary the components that go into that 1
minute of work?” Would you feel the same about prescribing those varied components as a
workout to someone who does NOT want to be a great runner but wants to elicit the benefit of
the 1me domain of the 400m repeats?

This is what we have been trying to answer for energy systems prescrip1ons for a while now –
why not have mul1ple modali1es for the client if your goal is to improve the condi1oning in this
1me domain?

OPEX Fitness ® 1999-2017

 So why 1 minute?

Well, MOST people from beginners to advanced can do a lot of work at a fairly high power
output in 1 minute. It some1mes feels like an eternity (I can hear all those folks who have
go>en a 1 minute AirDyne 1me trial from me now…). When we travel past a few seconds with
higher power, oxygen debt occurs where the oxygen going in has a hard 1me keeping up with
the effort needed for output at the cellular level. This creates the possibility for usage of
carbohydrates as a fuel substrate, a higher produc1on, and some1mes usage of lactate at the
muscle cell level ONLY for a li>le while

Why mixed modaliHes – mixed modality meaning mul1ple movements within the specific
workout?

Well, first of all, it’s a lot more fun for fitness! In sport, if done right, there’s a much be>er dose
response, because it gets at more than just respira1on. Other variables include skill acquisi1on
at higher power, transi1onal work of respiratory, heart, and lungs between movements. Mixed
modality training can also include some benefit of bio-mechanics for sports specific pursuits

How to prescribe Mixed ModaliHes?

First, you have to know the client. Only then can the dose response necessary be determined.

When planning programs, it’s best aXer a weight training session and before any aerobic work
in the phase of training, especially if performing concurrent strength and endurance work.

It can be as simple as this:

Mon – Squat weight based work + Clean work + TnG Power clean work

Tues – Lactate Power work – Cyclical/Mixed

Wed – rest

OPEX Fitness ® 1999-2017

When using it for improvement in training, the progression can be as simple as 45-75 seconds
of effort spread over 3 weeks (one training session per week) with a de-load in total work for
the 4th week and a test on the 5th week.

Week 1:
45 sec work
rest 7-9 1mes the 1me of work – repeat 10 1mes (450 sec total work)

Week 2:
60 sec work
rest 6-7 1mes the 1me of work – repeat 9 1mes (540 sec total work)

Week 3:
75 sec work
rest 5-6 1mes the 1me of work – repeat 8 1mes (600 sec total work)

Week 4:
45 sec work
rest 9 1mes the 1me of work – repeat 5 1mes (225 sec total work)

Week 5:
Test the lactate power system

OPEX Fitness ® 1999-2017

There can be MANY examples of a lactate power set. The dose response varies, but that is the
beauty of individual coaching, as this creates ar1stry in the coach and crea1veness in the client.

1. 20 sec amrap clean and jerk

20 sec amrap burpees
20 sec running

2. 30 sec amrap burpee box jumps

30 sec amrap cals on rower

3. 10 chin ups
10 box jumps
In the remaining por1on of a minute, amrap double unders AFAP

10 push press
Row the remaining por1on of a minute for max meters
Airdyne 20 sec
20 sec double unders
20 sec amrap chin ups

For most people, the most EFFECTIVE way to perform lactate power work is based on
poten1a1on. This means pujng the higher end CNS work at the front, followed by some high
speed gymnas1cs, and then a cyclical finisher. See the corresponding video for a great example
of this concept.

5 power snatch
5 burpees
In the remaining por1on of a minute, row for max meters
TnG DL x 5
10 box jumps
In the remaining por1on of a minute, run @ high effort
10 fast clean and jerk
10 faster burpees
Run your ass off 1ll 1 minute beeper goes off…

Good stuff!

OPEX Fitness ® 1999-2017

Lifestyle Coaching
"The first 1me I used the word can’t in her presence, she stopped what she was doing, walked
over to me, put her hands on my shoulders and looked me straight in the eye. She said, “We
don’t use that word here.”

- Sharon Prete, Co-Conductor of the Lifestyle Coaching Course

Coaching is about more than programming workouts. Imagine the difference in your client’s
lives if you took the opportunity to Live Larger and “coach bigger.” A higher order coach makes
changes both inside and outside of the gym. When you see clients bea1ng themselves up for
not being able to do as many pull ups as everyone in the class, what are you going to do with
that? Are you going to let that slide or are you going to pull that client aside and challenge them
to focus on themselves? Imagine the impact this could have on other areas of their life in terms
of self-actualiza1on and understanding. Imagine the confidence they will a>ain when they
reach their own goal and not compare it to others.

What is the difference between a trainer and a coach? Trainers focused on technique or how
many reps and sets clients do in their condi1oning program. But those that take it beyond reps
and sets and gave clients opportuni1es to challenge the way they think and approach situa1ons
can truly call themselves coaches.

Clients can then start to see challenges, not obstacles, to master. Imagine the difference you
can make in your clients lives if you take the opportunity when it is given to you to “coach
bigger.” A higher order coach makes change both inside and outside of the gym, so you don’t
need to limit the amount of value you can provide each and every one of your clients.

When you see clients bea1ng themselves up for not being able to do as many pull ups as
everyone in the class, what are you going to do with that? Are you going to let that slide or are
you going to pull that client aside and challenge them to focus on themselves? Imagine the
impact this could have on other areas of their life in terms of self-actualiza1on and
understanding. Imagine the confidence they will a>ain when they reach their own goal and not
compare it to others.

What if you have an athlete who has loXy goals but a long way to go, so they think
it’s an impossible task? Are you going to remind them that it is the steps along
the way that create the journey and not the des1na1on itself? That puts life into
perspec1ve when you paint a big picture and such lessons seamlessly translate into
life as a whole. Do you have the tools to help them map out the journey?

OPEX Fitness ® 1999-2017

NutriJon
The OPEX model of nutri1on is founded on an individualized assessment and prescrip1on
based on the client. OPEX teaches coaches to not overlook significant areas of nutri1onal
interven1on, such as: compliance, emo1onal connec1on to foods, assimila1on during diges1on,
and circadian energy rhythm.

Prescrip1on around nutri1on oXen involves templa1ng daily meal plans. However, OPEX has
found this method to ul1mately be ineffec1ve. Instead of providing such cookie-cu>er plans,
OPEX has adopted a systema1c model in which clients are progressed through phases of
interven1on. These phases can be summarized as:

Phase 1: Protein, Hydra1on, Quality, Emo1ons

Phase 2: Intolerances, Fats, Carbohydrates, Lifestyle
Phase 3: Longevity, Performance, Supplementa1on

By crea1ng a phasic system to nutri1on, coaches will see dras1c improvements in compliance,
which leads to dras1c improvements in physical and psychological well-being. Clients only
receive further layers of complexity (i.e. – Phases 2 and 3) once they have demonstrated
success in rela1vely simpler tasks. The power of this style of nutri1on implementa1on is
profound because it allows the coach to not only understand what will benefit the client the
most effec1vely, it also allows the coach to layout the plan for the client in a way that the client
will have success with for the long run. Cookie cu>er approaches may work up front but they
ul1mately fail over the long haul because the client’s body simply isn’t designed to work
through a template.

OPEX Fitness ® 1999-2017

The Business of Coaching
Becoming a great coach and running a successful business are two separate skill sets. If you
truly want to make an impact on the world of fitness it’s important to learn how to own and
operate a business that can serve numerous people. Here is a series of ar1cles wri>en by our
partners at NPE on running a successful business.

What makes people successful in the fitness industry?

NPE’s The American Dream – There are numerous reasons why people should have an
individualized program design. The same can be said for the method by which coaches become
successful in fitness business prac1ces. One of the mistakes most fitness business owners make
is carrying over “best prac1ces in business” from a book or viewpoint of someone who found
success in their voca1on through sheer luck and now sells that method as “the way”.

The most common ques1on I get is “what did they do to make their business so successful?”
Firstly, success comes in many forms; don’t equate friends on Facebook and tweets to success.
Be careful when you say “success”. What do you mean when you say it? Secondly, realize that
everyone is in a different posi1on; the thought that your poten1al clients in Kansas,
Newfoundland, California, and Illinois are all the same is pure ignorance.

Finally, there are many different methods to create success in fitness, and what some
individuals do to create success does not hold true for everyone. Saying that you just have to
increase prices or excel at coaching alone, and people will just flock to your door is actually
craziness. Having made just as many mistakes as I have great business moves, I can say with
certainty that there are some universal principles of what makes people successful in the fitness
industry. The way to unearth these principles comes down to asking yourself a few ques1ons
every now and then. Asking these ques1ons every few months wipes away all the dishonesty
and gets at the truth:

1. Do I truly love what I do?

• Do you wake up each day excited about doing the things necessary for your fitness
business?
• Why did you get into the “business”?
• As a hobby?
• As a past 1me?
• Because it was the thing you should probably do?
• Because you loved fitness and working out and wanted to share that with others?

Most get into the business of fitness because they like working out. This DOES NOT en1tle
someone or make them a great fitness business owner, and it is usually the biggest point of
tension that creates imbalance between “training” and “training others”. Understand that if you
did get into the coaching because you loved the training, at least recognize that. If you are into
it for training only – to have a gym and workout with your buddies, that is fine, just realize that
this MIGHT or MIGHT NOT result in a successful business venture in your eyes.

OPEX Fitness ® 1999-2017

2. What do you value most? Are your day to day acHons congruent with what your
highest values are in your fitness business?

• Are you saying that you love helping people and changing lives, but you hold
regret towards administra1ve work, cleaning, and sales and marke1ng that you
do for your fitness business?
• Are you dedica1ng 1me each day to the things that you love doing in your
business?

Most “say” they love their job but despise what fills their day. Create a checklist of daily
du1es you perform from wake 1ll sleep for 3 days.

Then review these over and over for days to ensure everything was covered. Review
this list to see what du1es are taking up most of your 1me AND which you love doing.
Compare this to the list of things you despise or do not enjoy and how much 1me these
things take. This comparison will show you how to align your days to ensure that over
1me you’re spending most of your 1me on the things you enjoy and delegate the things
you do not like.

REQUEST A CONSULT

OPEX Fitness ® 1999-2017