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Updated tips from AWeber Communications newsletter and autoresponder service.

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It’s no secret; most personal trainers hate to sell. They hate to sell themselves and they hate to sell their services. That’s fine, a lot of people have a hard time pricing themselves and that gets better with more experience as an entrepreneur. But, if you hate doing it, don’t put yourself in a position where you are forced to do it over and over again and risk losing clients at the same time.  How can you do that?

EFT or ARB. EFT is electronic funds transfer, or as my bank calls it, automatic recurring billing. We are fortunate to be in an industry where typically, your services are paid for ahead of time. That’s great. You don’t have to bill your clients after the fact and constantly chase down 50% of them to get paid for what you have already performed last month. So, we are a step ahead of other industries on that one.

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Be sure to check back or subscribe to S.P.A.R.T.A.’s business of personal training blog for more updates and personal trainer business tools and services.

Everyone should be aware of the research that is out there, both past and present pertaining to your prescribed methods. At S.P.A.R.T.A., we come from an academic background and are research proponents and as a result, our methods are evidence based. We have a strong direction and philosophy and don’t get caught up in the fleeting fad like trends saving us time and money. Check out the case Dave makes for his methods below and see if you can’t do the same in your business. It may help your sales, streamline your business, save you time, money, and risk.

What the Literature Says About
High Intensity Training
by Dave Durell

Introduction

The term strength training refers to a comprehensive program of exercise designed to improve the ability to produce muscular force and increase resistance to injury. Any system of such training which produces an objectively measurable increase in muscular strength can be considered productive. Beyond productivity, there are two additional factors which have been thoroughly investigated in the literature; these factors are safety and efficiency. Assuming two programs were equally productive in terms of increasing strength, logic dictates the program which was safer and more time efficient would be the superior selection. In this article, what the literature says about productivity, efficiency and safety in strength training programs will be reviewed.

Productivity

Strength training has been shown to be an effective way of producing increases in muscular strength and size and decreasing body fat (Carpinelli and Otto 1998; Fleck and Kraemer 1997). Fleck and Kraemer (1997) reported that increases in lean body mass with concurrent decreases in body fat were shown in studies ranging from 6 to 24 weeks in duration (p. 155-156). These studies represented a wide variety of training protocols. Fleck and Kraemer concluded that “Because of the variation in the numbers of sets, repetitions, exercises and relatively small body composition changes, it is impossible to reach concrete conclusions concerning which program is optimal for decreasing percent fat and increasing lean body mass” (p. 154). Zatsiorsky (1995) also reported that a variety of methods are effective for increasing muscular strength.

It is universally accepted among experts in the field that a high degree of intensity of effort during strength training is required to generate increases in muscular strength (Durell 1999). Successful weight training programs are characterized by the inclusion of maximal voluntary muscular contractions at some point in the program (Fleck and Kraemer 1988). Utilizing a high level of intensity will overload a high percentage of muscle fibers; such an overload is paramount to increasing muscular strength (Kelso 1999). Carpinelli (1999) adds that recruitment of muscle fibers is primarily dependent on the intensity of exercise, not how much exercise is performed. This raises the question of how much – or more accurately, how little – exercise is required to produce results from a strength training program.

Efficiency

Many studies presented in the literature compared the performance of different amounts of sets of strength training exercises to determine the effectiveness of each method. A frequently cited study by Berger (1962) compared one set, two set, and three set programs using the bench press exercise with various repetition schemes. Berger concluded that three sets of six repetitions produced the best strength gains. However, subsequent studies failed to replicate these results, including a follow-up study by Berger himself (1963).

A comprehensive review by Carpinelli and Otto (1998) examined all the studies (a total of 35) which have been published, including abstracts, that reported the results of training with single or multiple sets. They concluded:
The opinion that multiple-set protocols are better than a single set of an exercise is not supported by the consensus of scientific evidence; 33 out of 35 of the comparative reports included in this review show no significant difference in strength increase between individuals performing single-set and those performing multiple-set (up to 15 sets) exercise protocols. (p. 82)
Carpinelli and Otto further conclude “There is no evidence to suggest that the response to single or multiple sets in trained athletes would differ from that in untrained individuals” (p. 82).

Other researchers have reached similar conclusions regarding the efficiency and practicality of low-volume training protocols. Starkey et al. (1994) compared strength and muscle thickness changes over 14 weeks of training using 1 set or 3 set programs. Both groups increased strength and muscle thickness with no significance between groups. The authors concluded that a 1 set training protocol was as effective as three sets and “represents a more efficient use of training time” (p. S116). Terbizan and Bartels (1984) compared the effects of 1 set versus 3 sets and high repetitions (10-15) versus low repetitions (6-9). All groups significantly increased strength with no difference between different protocols. The authors stated:
This information may be of interest to coaches determining strength training programs for their athletes, in that the same gains in strength may be accomplished in less time using 1 set vs. 3 set training and by lifting significantly less weight. (p. 267)
Assuming a strength training program has been instituted which produces increases in strength and is time-efficient, safety becomes the primary consideration.

Safety

Strength training, like any physically demanding activity, contains an element of risk of injury. The literature confirms that safety during strength training can be improved by manipulating certain variables such as exercise performance, exercise selection, equipment selection and proper supervision.

One controversial safety issue presented in the literature was the use of Olympic lifts and/or ballistic exercises in athletic strength training programs. Research by Kulund, Dewey, Brubaker, and Roberts (1978) studied the training methods and techniques of two Olympic style weightlifters and interviewed 80 competitive Olympic style weightlifters about overuse problems and injuries. The 80 lifters reported 111 injuries related to weightlifting. The shoulder and knee were the most common areas injured (p. 112). The most common duration of impairment was 2 weeks and 2 months (p.113). One of the two lifters studied fractured a rib in competition during the clean and jerk lift (p. 114). The authors concluded that most Olympic weightlifting injuries are caused by inflexibility and improper technique (p. 111).

The lumbar (lower) spine is another area which is highly susceptible to weight lifting injuries. Alexander (1985) pointed out:
This part of the body is susceptible to injury due to the large forces which must be supported, which include the body weight and any external weights, as well as the forces due to very high accelerations of the body parts. Since the lumbar spine is the only connecting column between the upper and lower parts of the body, all theforces must be transmitted via these structures. (p. 1)
Types of injuries reported to the lumbar spine included strains and sprains, disc injuries and spinal fractures(Alexander 1985). The most severe lumbar fracture injury reported was presented in a case report by Browne, Yost, and McCarron (1990). The authors described a lumbar ring apophyseal fracture which was incurred by a 16 year-old male after performing a ballistic exercise in physical education class. Only 11 cases of this particular injury had previously been reported. This 16 year-old male required 2 major back surgeries as a result of this injury. The authors concluded “Strict control of the amount of weight and types of exercises is essential” (p.535).

Other types of spinal fractures prevalent in those who perform Olympic lifts are spondylolysis, a defect of the pars interarticularis of one side of the vertebrae; and spondylolisthesis, a bilateral defect of the pars interarticularis often accompanied by a forward displacement of the vertebral body (Alexander 1985). Studies show the incidence of spondylolysis in Olympic lifters is much higher than in the general population (Jesse 1977). While referring to an article by Allman (1976), Jesse (1977) commented on the dangers of Olympic lifts and why they are included in athletic strength training programs:
Commenting on weight training programs, he claims that almost all injuries caused by exercise are the direct results of the sudden movement. Sudden lifts increase skill far more than strength, and the present confusion is probably because many strength coaches are former weight lifters themselves, he maintains. They pass on a style of training necessary for weight lifting, but neither necessary nor desirable in any other sport. (p. 65)

Other factors contributing to strength training injuries include lack of proper supervision and improper technique, which can cause both acute and chronic injuries (Reeves, Laskowski, and Smith 1998a, 1998b). Substituting machines for free weights, when feasible, can also be beneficial by increasing the stress on the target muscles, decreasing stress on the joints and increasing user confidence and safety (Friday 1999; Hay, Andrews, Vaughan, and Ueya 1983).

Summary

After reviewing the literature, some general conclusions can be drawn about strength training. First, it appears no one method of training has a monopoly on producing strength gains. In addition, most studies show single set protocols to be just as effective as multiple set protocols, with little or no significant difference between programs utilizing one to three sets per exercise. Decreased training volume can be beneficial to personal training clients, as this would leave more time available for business and leisure activities. Also, the use of Olympic lifts and/or ballistic exercises was shown to have a high potential for injury and questionable benefit to clients as compared to safer alternatives.

The rational trainer will be compelled to design the most productive, safest and most
efficient training program possible for his/her clients. Relinquishing tradition and personal bias and avoiding commercially motivated sources in favor of the scientific data found in the literature will assure such program design occurs.

References

Alexander, M. J. L. (1985). Biomechanical aspects of lumbar spine injuries in athletes: A review. Canadian Journal of Applied Sport Sciences, 10 (1), 1-20.
Allman, F. L., Jr. (1976). Prevention of sports injuries. Athletic Journal, 56, 74.
Berger, R. A. (1962). Effect of varied weight training programs on strength. Research Quarterly, 33 (2), 168-181.
Berger, R. A. (1963). Comparative effects of three weight training programs. Research Quarterly, 34 (3), 396-398.
Browne, T. D., MD, Yost, R. P., MD, & McCarron, R. F., MD (1990). Lumbar ring apophyseal fracture in an adolescent weight lifter. The American Journal of Sports Medicine, 18 (5), 533-535.
Brzycki, M. (1995). A practical approach to strength training. Indianapolis, IN: Masters Press.
Carpinelli, R. N. (1999). The multiple set myth. In M. Brzycki (Ed.), Maximize your training: Insights from leading strength and fitness professionals (pp. 81-95). Chicago: Masters Press.
Carpinelli, R. N., & Otto, R. M. (1998). Strength training: Single versus multiple sets. Sports Medicine, 26 (2), 73-84.
Durell, D. (1999). Effective strength training- understanding the intensity-duration relationship. Hard Training Newsletter, 6, 2-3.
Fleck, S. J., & Kraemer, W. J. (1988). Resistance training: Basic principles (part 1 of 4). Physician and Sports Medicine, 16 (3), 160-171.
Fleck, S. J., & Kraemer, W. J. (1997). Designing resistance training programs (2nd ed.). Champaign, IL: Human Kinetics.
Friday, J. (1999). Avoiding injuries to the low back. In M. Brzycki (Ed.), Maximize your training: Insights from leading strength and fitness professionals (pp. 231-244). Chicago: Masters Press.
Hay, J. G., Andrews, J. G., Vaughan, C. L., & Ueya, K (1983). Load, speed and equipment effects in strength training exercises. In H. Matsui & K. Kobayashi (Eds.), Biomechanics VIII-B (pp. 939-950). Champaign, IL: Human Kinetics.
Jesse, J. P. (1977). Olympic lifting movements endanger adolescents. Physician and Sports Medicine, 5 (9), 61-67.
Kelso, T. (1999). The basics of muscle contraction: Implications for strength training. In M. Brzycki (Ed.), Maximize your training: Insights from leading strength and fitness professionals (pp. 35-80). Chicago: Masters Press.
Komarek, A. R. (1996). Use of scientific data among high school strength and conditioning coaches. High Intensity Training Newsletter, 6 (1), 12-17.
Kulund, D. H., Dewey, J. B., Brubaker, C. E., & Roberts, J. (1978). Olympic weight-lifting injuries. Physician and Sports Medicine, 6 (11), 111-119.
Mannie, K. (1996). Ballistic weight training dangerous and unnecessary. Hard Training Newsletter, 1, 10-12.
Reeves, R. K., MD, Laskowski, E. R., MD, & Smith, J., MD (1998a). Weight training injuries, part one: Diagnosing and managing acute conditions. Physician and Sports Medicine, 26 (2), 67-83, 96.
Reeves, R. K., MD, Laskowski, E. R., MD, & Smith, J., MD (1998b). Weight training injuries part two: Diagnosing and managing chronic conditions. Physician and Sports Medicine, 26 (3), 54-63, 73.
Starkey, D. B., Welsch, M. A., Pollock, M. L., Graves, J. E., Brechue, W. F., & Ishida, Y. (1994). Equivalent improvement in strength following high intensity, low and high volume training. Medicine and Science in Sport and Exercise, 26 (5), S116.
Terbizan, D., & Bartels, R. L. (1984). The effect of set-repetition combinations on strength gains in females age 18-35. Medicine and Science in Sport and Exercise, 17, 267.
Zatsiorsky, V. M. (1995). Science and practice of strength training. Champaign, IL: Masters Press.

If you’d like to know more about Dave Durell and his book, High Intensity Muscle Building, Click Here!

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The Skyndex is probably the best body fat caliper on the market. This is the one with 2 formulas programmed into it. It has the Jackson-Pollock formula which is good and reasonably accurate for everyday use and the Durnin formula if you ever plan to need it for research or a clinical setting. Or if you just want to be a little more accurate. It’s easy to use. You set the dial to a number that corresponds to a range of the subject’s age. Then take 3 or 4 sites to measure, entering each one as you go by pressing the thumb button. When you are done, it automatically goes through the formula for you and give you the body fat percentage on the digital display. It’s the best one I’ve used to date. Everybody claims hydrostatic weighing is the gold standard, but you have to measure tidal volume. If you don’t, it’s not any more accurate than calipers. Plus, hydrostatic weighing requires extra time, a wet area, etc. It’s a hassle. Why not just get reasonably close to the same results in a much more practical product? Comes with its’ own case and power supply.

This is the Lange skinfold caliper. It’s a little more cost effective option, but is not digital. It is very compact and comes in a small case that you could easily store in your gym bag or something. This is the second best body fat caliper I have ever used. It takes a little more time because it isn’t digital, but it is VERY well constructed and will last you a long time. It comes with a calibration block to ensure accuracy. It’s accurate down to within 1 millimeter.

Garmin make some awesome stuff. This is the Forerunner. It’s a GPS with a heart rate monitor and stop watch mounted on the wrist. It’s pretty cool and you can use it to compete with previous workouts for yourself or use it in the gym to time client’s sets and/or workouts.

The PT/Pro Bench is great. For you in home trainers, it’s an excellent portable option for a professional adjustable bench. It’s got a carrying handle and strap for you to easily maneuver from location to location. It’s pretty versatile for just about any type of training you want to do. At 23 pounds, it’s heavy duty too so you don’t have to worry about it falling apart on you.

The Bowflex SelecTech Dumbbells. These could also be portable if you want to lug them around. It’ll replace a whole rack of them. Between the PT/Pro Bench and these, you could really put together a good program for someone. They are fully adjustable and should satisfy the needs of most clients going from 5-52.5 lbs. each. This link even has many of the routines and exercises you can do listed right out for you.

Bodylastics are a great complement to the bench and the SelecTech dumbbells. Very lightweight and versatile with door anchor and ankle straps. You can load up multiple bands at a time with the carabiner clip totalling 127 pounds per side.

The TRX is hot right now and it was specifically invented to use where equipment is lacking. That’s one of the hardest things to address is pulling exercises for the upper back (latissimus) when there is little equipment around. Not everyone can do a pull up. That’s one of the benefits of the TRX is that you can use your body weight (or only a fraction of it) in a way that will allow you to address those previously neglected areas. This one is a cool military green color. It’s VERY well made and should last you a very long time.

This is the online training system that we use. It can allow you to get at previously unreachable markets and disperse your fitness knowledge to people over distance. We private label our site through their enterprise account and our own domain name so it looks like the clients are signing up right through us. All you need is a paypal account. Like I said, this is good for people at distance or a good downsell to someone that cannot afford your services one on one. It has a library of fitness routines, a workout wizard, and nutrition tracking. You can set your own pricing and customize the users experience as much as you want.

If you have your own location, a good scale is a must. A physician’s balance beam model is the way to go as you can calibrate it easier and they are more reliable. You can also measure height with this model.

Myotape is a great tool to use in place of a regular measuring tape. You can measure up to sixty inches and the push button tape retraction makes it a little easier than fumbling with a cumbersome normal tape measure.

Robic is one of the best companies out there for timers. Here they have a clipboard with a ruler/straight edge down the side as well as a stopwatch/calculator combo. You’re covering all of your bases with this one as you can time client activities and calculate anthropometric measurements as clients come in during the day.

This is Sportline’s digital tally counter. I don’t know about you, but the traditional way of counting reps gets in the way of instructing the client mid set. With this tool, you can click off the reps as the client completes them while you continuously instruct them. Then you can look at the total countable reps you clicked off to record after the set is complete. It frees your mind to focus more on what you should be…instructing the client, not counting to 10. You can obtain a lot of data while fully instructing a client. You can time the whole workout, time each set with the clipboard, and track whole reps with the tally counter. All of those numbers should give you a really good idea of what kind of progress your clients are making.

Another testing device is the flex tester sit and reach. Probably the most used test to determine flexibility improvements. Obtain readings in metric or standard. It is well made and accurate with the height of the box at the subject’s hands.

Here is another portable option if you’d like to have clients do a chin up or pull up. This bar has multiple different hand grips and won’t cause damage to the door frame. It can also be used as an anchor point for a band or other suspension device like the TRX.

So there you have it. 14 awesome tools you can implement in your personal training business if you don’t already have them.

Be sure to check back or subscribe to S.P.A.R.T.A.’s business of personal training blog for more updates and personal trainer business tools and services.

1. You over do it. – Many people join the gym and try to do too much too soon. They don’t moderate frequency and volume. Rest is not even considered. They think more is better. I have news for you. The more is better rule doesn’t apply to anything on the planet. At some point, anything can become too much or negative. Rest is equally important as the work, itself. Moderating the variables is crucial to maximizing your success or causing you to fail. If you are unsure of how to do so, consult a professional trainer who can prescribe an appropriate plan for you. Research has shown that overtraining quickly like this can lead to lower red blood cell count, mood disturbances, and other negative things. Be on the lookout for these signs of overtraining:

* Washed-out feeling, tired, drained, lack of energy
* Mild leg soreness, general aches and pains
* Pain in muscles and joints
* Sudden drop in performance
* Insomnia
* Headaches
* Decreased immunity (increased number of colds, and sore throats)
* Decrease in training capacity / intensity
* Moodiness and irritability
* Depression
* Loss of enthusiasm for the sport
* Decreased appetite
* Increased incidence of injuries.
* A compulsive need to exercise

2. You have an idea, but no action. – Many people have ideas in their head of what they’d like to look like or achieve, but few of them actually put pen to paper to write them down and even fewer have a real plan of action and accountability to carry them out. It’s important to have the ideas, dreams, and desires, but an actionable plan to go with it to make it reality.

3. You don’t keep track. – If you don’t keep track of your workouts and improvements, how will you know if you’re making progress? Things are really happening, but sometimes they are so subtle in the beginning, they may not be that visual. The first thing you should do is to keep track of your body measurements. Also, keep track of your training routines to measure weight, rep, and set increases and always make sure that you are constantly reevaluating your fitness plan every 4-6 weeks. Whether it’s fat loss, building muscle tissue, or just feeling better; keeping a log helps and motivates you to get there. When you see where you were, and where you are, you realize you’re making progress! Our Fitness & Nutrition Tracking program is easy to use and will help you reach your fitness goals!

4. You’re unrealistic. – Be Real about your Success – It would be great if you could train for a week and see magical results, but that’s not how getting in shape and improving your health works. Just like getting out of shape does not happen in one day, you will not see results immediately when you start any type of fitness training program. Be realistic, be prepared and set short, medium and long term goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life.

5. You don’t have a sustainable plan. – Many people have it in their head that they have to be in the gym X days a week or run a marathon in order to get in the shape that they want. These are rather arbitrary ideas and when implemented can lead to not being able to stick with it. Not everyone is meant to run a marathon and training too frequently leads to many other negative things outlined above. Ultimately, your body will FORCE you to stop exercising and you likely won’t go back. If it doesn’t feel like something you can schedule, be consistent at, and enjoy the results, it won’t last!

Of course the worst thing you could do is nothing. It’s important to take action, but the correct action as well. If you’ve experienced these symptoms above as a result of trying to implement your own fitness program, take a couple of days off, re-evaluate things especially as far as how much rest you are getting, and continue to fine tune until you do have a sustainable plan. If you need help, our trainers will be glad to get you off on the right foot. I challenge you to stay focused and don’t give up on your resolutions, but don’t over do it either.

In 1975 Nautilus Sports/Medical Industries funded one of the most important studies in the history of exercise science. Project Total Conditioning was conducted at the United States Military Academy at West Point and was overseen by Colonel James Anderson. The purpose of the study was to pin down how to use Nautilus exercise equipment properly and identify the physiological consequences of a short-duration, high-intensity-training program. It asked such questions as, How much skeletal-muscle strength can be achieved from brief, intense workouts? How does strength training affect cardiovascular fitness, flexibility and overall body composition? Improvements in muscular size and strength, improvements on 60 separate tests of cardiovascular fitness, and improvements on 4 tests of flexibility. All from 1 basic simple strength training program.

The results? Read them here.

Be sure to sign up here.

Wanted to share this video with you today to show you 2 things.

1. The awesome snow storm we got in VA that’s at 2 feet and counting. Supposed to go until tomorrow morning.

And..

2. Our 28 Day Rapid Fat Loss Program coming up starting Jan. 2nd. Listen for the details below.

Go to 28 Day Rapid Fat Loss Program to sign up.

If you’re not local on the East coast in VA and can’t get in on this killer program, you can get the same routiness and advice through our online training solution. Perfect for people at distance and a fraction of the cost too. Only $19. Go here to sign up.

And…

Ever heard the phrase “it’s funny because it’s true?” It is, but don’t let it be true for you! Hope you enjoyed those. I’ll talk to you soon.

1.What makes you different?
S.P.A.R.T.A. trainers follow the company’s philosophy when it comes to designing programs and they do it with the end goal in mind. We provide routines that are safe, effective, and efficient. We guarantee your results and best of all, you get the effectiveness of an hour long workout in half the time.

2.What is your philosophy on training?
S.P.A.R.T.A. Training™ is a philosophy of exercise built around the principles of intensity, recovery, and progression. While there are certainly more elements to fitness, these few principles provide a useful framework for achieving your fitness goals. It is adapted from earlier forms of High-Intensity Training (HIT), and is actually one of the safest and most respected methodologies used today. Founded in the 1970′s by Arthur Jones, it has endured the test of time and dozens of peer-reviewed scientific studies. Today it is used by many professional and NCAA athletic teams, and is even used in the treatment of diseases such as Osteoporosis and Diabetes. The S.P.A.R.T.A. Training™ philosophy has proven safe and effective in nearly every demographic, proving successful for Osteoporosis patients in their 80′s, professional athletes in every major sport, and every one else in between.

3.What are the benefits of your service?
There are 13 specific and measurable benefits. Read “Benefits of Strength Training” on our Methodology page.

4.Who uses your training style?
S.P.A.R.T.A. Training™, adapted from earlier forms of High-Intensity Training (HIT), is used by a number of universities, professional sports teams, and the US Military. See specific teams in our blog post: High-Intensity Training (HIT) Used by Sports Teams.

5.How quickly will I notice results?
Each person is different, but generally speaking, some results are immediate. You can lose a couple of pounds by the end of the week if you control your calories at the level we set for you. Adding lean tissue may take a little longer. It may take 6-8 weeks although we’ve seen some gifted people pack it on in just a couple of weeks. We’ve even had clients report that they felt leaner even after just one workout. The idea is to get a little better in some way each workout.

6.I am a woman. Will I get bulky muscles?
No, women don’t have the same hormonal ability to put on a large amount of muscle tissue. Although some increase in lean muscle tissue is critical to increasing metabolism, improving shape, and improving bone density – all important benefits of resistance exercise specifically for women. Women may actually stand to gain more from resistance training than men. On average, I’ve seen women put on 4-5 lbs of lean tissue which can translate into a nice change of feminine body shape and a significant uptick in daily metabolism.

7.I am a man. Will I get bigger muscles?
Yes, if that is one of your goals. We can customize your routine to specifically target the maximum amount of muscle gain or angle the effort toward other adaptations. The S.P.A.R.T.A. Training™ philosophy is derived from multiple sources, one of the major ones is Nautilus. In recent history Nautilus produced large increases in muscular size and strength on many men including body builders like Dorian Yates, pro athletes like Dick Butkus, and many other average men using this philosophy.

8.Where do you train?
We train our clients in their homes, offices, or any Fitness First location in the D.C. Metropolitan area. We also offer online training and phone consulting for clients outside of our normal service area.

9.How often will I train?
Our workouts are often performed 2-3 days per week with an appropriate amount of recovery days in between workout days. It is a myth that you need to spend hours 5-6 days per week in the gym. At S.P.A.R.T.A., you’re trainer will strike a balance between the right amount of work for your personal maximum physical gain.

10.What are your refund, cancellation, and liability policies?
We will happily refund you for any unused sessions if you are not happy with the service.

11.Do you offer Area/Sport Specific Training?
Absolutely. Smiliar training methods are used by the un-defeated 1972 Miami Dolphins, World Champion Body-Builders, US Olympic Athletes, dozens of NCAA athletic programs, and even the industry’s leading researcher, Wayne Westcott, Ph.D. (a member of S.P.A.R.T.A.’s medical advisory board) Nearly 40 years of peer-reviewed research and anecdotal evidence have proven the merit of this protocol for improving sports performance and conditioning. S.P.A.R.T.A. specializes in Ice Hockey and Mixed Martial Arts strength and conditioning programs. We work with high school and professional athletes participating in a variety of sports. More about area specific training offerings.

12.What special populations/areas do you work with?
Our trainers are experienced in the following areas:
•Osteoporosis
•Rheumatoid/Osteoarthritis
•Post-rehabilitation
•Orthopedic problems
•Paralysis
•Lower back pain
•Neck pain
•Hypertension
•Obesity
•Cardiovascular/heart disease
•COPD
•Parkinson’s
•Fibromyalgia
•Thyroid and other Metabolic conditions
•Pre/post natal women
•Seniors
•Military, law, fire, and EMS personnel
•Adolescents (6 years and older)
•Athletes of all ages
•Diabetes/Pre-diabetic
•Orthopedic problems

13.Do I also have to do separate cardiovascular conditioning?
No, not unless you want to. Because S.P.A.R.T.A. Training™ is a form of circuit weight training, your cardiovascular system and muscular systems are working simultaneously. This is the reason the workouts can be maximally effective, but performed in half the time. Your trainer will carefully prescribe your appropriate amount of exercise based on your initial consultation. Should you choose to do additional activity, you certainly can, and we will help you to incorporate it so as not to delve into overtraining.

14.Don’t I need to stretch to maintain or improve my flexibility?
Stretching is sometimes part of a client’s routine, but generally enhanced flexibility can be obtained through strength training alone. In fact, many women are hyper mobile in which case, more flexibility is not desirable. Building integrity around the joints should be of prime concern. Your trainer can perform 2 simple tests to determine if you are hyper mobile.

15.Is there a difference between exercise and other activities?
Yes, exercise is something that is planned and structured to obtain a desired adaptation or result. Activity is nothing more than movement. Some activity is exercise, some is not. Exercise should be helpful and productive, never harmful or counterproductive. One of the major reasons we perform exercise is so that you can continue to do, or go back to doing, the active things that you love. We don’t try to combine the two because an effort to do so will never reap the full benefits of either.

16.What do I need to bring to each training session?
Be sure to dress in a cool, comfortable fashion. Usually sneakers, shorts, and a t-shirt will do. We must be sure to mitigate heat production appropriately during exercise. Although some clients enjoy the feeling of working up a good sweat, it is not always desirable. Hot, humid, or rainy days may produce high heat production during exercise sometimes leading to light headedness or nausea. Be sure to dress cool!

17.What kind of equipment is used during a typical workout?
S.P.A.R.T.A. Training™ involves circuit training using all tools available. A routine may be predominantly machine based with other exercises being incorporated through other modes such as cables, barbells, dumbbells, body weight, and manual resistance. All modes have pros and cons and each has it’s place dependent upon what the client prefers, their proficiency, and availability.

18.What is a typical Personal Training session like?
See the Personal Training page for a description and short video.

19.What is a typical In Home Training session like?
See the In Home Training page for more information.

20.What is a typical Online Training session like?
See the Online Training page for a FREE tour.

21. What is a typical Boot Camp training session like?
See the Boot Camp page for more information.

22. Is there a nutritional component to your program?
Yes, you will get ongoing basic support from your trainer and we have registered dietician services available as well. Use our FREE calorie tracker for accurately tracking calorie consumption to stimulate fat loss.

23. What education, instruction, and experience do the trainers on staff have?
We have a Master Trainer and all staff trainers are Certified Personal Trainers (CPT) that have undergone advanced training beyond the normal certification with a Master Trainer.

24. Is this something the trainers like to do and are passionate about or is it just something they are doing in the meantime?
Our Master Trainer and founder, Chris Lutz is in his 11th year of professional instruction. He personally teaches the philosophy to all of the staff trainers. At S.P.A.R.T.A. we are looking for trainers that would like to make training a long term committment or career choice.

25. Are records kept of your progress and body measurements?
Yes, we keep accurate records of your daily progress and any other pertinent information. We will be able to look back and see where you have come from and we do regular assessments in the form of metabolism, body fat %, circumfrence measurements, and body weight.

26. Lastly, can they GUARANTEE YOUR RESULTS?
Yes, because our philosophy has stood the test of time, been through the rigors of the scientific process, and is currently used by many high level organizations world wide, we can happily say that if you follow our program, we can GUARANTEE your good results.

How can I get more information?
Ask us a question through the “Ask a Trainer” form or contact us though any traditional method or major social media outlet.