93. Strength Protocol Review: 5/3/1, 5x5, GVT & 20 Rep Squat

Program design is the easy part of coaching. The real challenge (and the fun!) is in nurturing relationships and using the principles of human behavior to help your clients make sustainable changes.In this episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith chat about the human behavior basics every coach should know and why relationships are actually more important than program design.00:00 - 00:55 Opening titles00:55 - 2:50 Opening statements and Exercise Selection chat2:50 - 7:10 The importance of relationships in coaching7:10 - 25:10 Basics of human behavior a coach needs to understand25:10 - 25.:20 Closing statementsLearn more about the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

We’ve changed our thinking on what it means to be an efficient coach over the last few years, and so we want to clear a few things up in this week’s episode of Back Room Talk!00.00 - 00.45 Opening titles00:45 - 1:43 Intro to today’s topic -Does Efficiency Actually Matter?1:43 - 5:50 Where the idea came from5:50 - 8:55 Are fitness coaches creatives?8:55 - 14:55 Does efficiency matter?14:55 - 19:55  What does efficiency mean?19:55 - 21:55 What it feels like to be efficient21:55 - 23:32 Coaching systems in CCPLearn more about the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

Join CCP and mention Back Room Talk for $500 off your enrollment! Offer ends June 30. Apply here: https://www.opexfit.com/ccp-level-1What’s the best fitness advice you’ve ever received? In this week's episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith reflect on the answers you guys gave when we asked this question on Instagram a few weeks ago!00:00 - 00:55 Opening titles00:55 - 07:25 What's new in CCP + start for $500 off!07:25 - 7:55 The best fitness/coaching advice I ever received was …07:55 - 14:10 Discipline over motivation.14:10 - 19:55 Decide what you want to earn, how many clients you want to handle and charge that rate from the get go. The exceed that value in your service.19:55 - 23:40 You’re never experienced enough to not get coached.23:40 - 26:35 Don’t neglect your rest days. And more is not better.26:35- 29:35 If you’re not learning, you’re dying.29:35 - 30:20 Just start.30:20 - 31:07 Closing

Sign up for LearnRx and access our exclusive subscriber-only content, including this week's Half Marathon Program Breakdown and our huge library of fitness education classes: https://learnrx.app/https://learnrx.app/classes/back-room-talkIn this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith break down and review 4 common strength training protocols: 20 Rep Squat Program, German Volume Training (10x10), 5x5, and Wendler’s 5/3/1.00:00 - 00:50 Opening titles00:50 - 1:95 Intro to strength training protocols1:95 - 7:35 20 Rep Squat Program7:35 - 11:10 German Volume Training11:10 - 18:25 5x518:25 - 20:20 5/3/120:20 - 22:00 How to decide on the best rep scheme22:10 - 23:34 Closing thoughtsWatch the full episode in video on Youtube: https://youtu.be/0ZOPuSFMGso

Sign up for LearnRx and access our exclusive subscriber-only content, including this week's Half Marathon Program Breakdown and our huge library of fitness education classes: https://learnrx.app/https://learnrx.app/classes/back-room-talkIn this week's episode of Back Room Talk, Carl Hardwick and Georgia Smith roll through real answers to common questions on aerobic training.00:00 - 00:35 Opening titles00:35 - 03:45 Intro to new format03:45 - 07:45  Question 1: If I do aerobic work will I lose my strength gains?07:45 - 13:05 Question 2: Do I need to consume a lot of carbohydrates if I do aerobic work?13:05 - 15:10 Question 3: Will I burn more calories if I run fasted?15:10 - 18:20 Question 4: Will I burn more calories doing aerobics over strength training?18:20 - 21:45 Question 5: Will minimalist shoes fix my running technique?21:45 - 24:40 Half Marathon Program Breakdown in LearnRxWatch the full episode in video on Youtube: https://youtu.be/0ZOPuSFMGso

Should fitness coaches do blood testing?While knowing what’s going under the hood is undeniably important for health, this is an area that has long been untouched by coaches, both due to a lack of knowledge and scope of practice concerns. In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith share their thoughts on whether or not blood work should be a part of the fitness coaching process.00:00 - 00:30 Opening titles00:30 - 01:05 Should coaches do blood testing?01:05 - 49:15 Where blood work sits in the assessment process49:15 - 56:30 What’s possible with InsideTracker testing plans56:30 - 58:37 Closing thoughtsLearn more about ordering blood biomarker testing using the CoachRx app and start your free 14-day trial: https://www.coachrx.app/insidetracker

In this week’s episode of Back Room Talk, hosts Carl Hardwick and Georgia Smith are joined by repeat guest Michael Bann to discuss coaching adaptive athletes and defining quality movement. 00:00 - 00:45 Opening titles00:45 - 02:15 Introductions02:15 - 10:55 The pros and cons of remote coaching10:55 - 16:50 Basic human guidelines for adaptive athletes16:50 - 28:45 How he defines quality movement28:45 - 1:10:45 Michael’s advice for coaching adaptive athletes1:10:45 - 1:12:29 Closing thoughtsIG: @coach_michael_bannRemote Coaching: https://www.crafted.coach/coaches/michael-bannCoaching Mentorship: https://www.opexfit.com/remote-coaching-mentorship-program

“What’s the best exercise for…?” is one of the most common questions we get from coaches.So we decided to answer it in this week’s episode of Back Room Talk!Hosts Carl Hardwick and Georgia Smith share 5 essential frameworks for exercise selection, to help you think critically about what exercises you’re prescribing. 00:00 - 00:45 Opening titles00:45 - 05:20 Introduction05:20 - 12:45 Intro to exercise selection12:45- 20:20 Assessment20:20 - 23:10 Life Gain framework23:10 - 43:45 Contraction progression43:45 - 58:15 Exercise intention58:15 - 1:04:23 How CCP will help with exercise selectionJoin the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

Passion isn’t enough if you can’t pay your bills…In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith discuss the things coaches need to consider if they want to make more money doing what they love. 00:00 - 00:40 Opening titles00:40 - 06:10 Intro to topic 06:10 - 24:10 Belief in yourself/purpose24:10 - 39:20 Pricing39:20 - 50:30 Client numbers50:30 - 56:30 Knowing where you sit financially/where you want to go56:30 - 1:01:35 Acquisition1:01:35 - 1:07:00 Retention1:07:00 - 1:11:37 Closing statementsJoin the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1

The training split lays the foundation for everything you write in program design… but too many coaches either overcomplicate the split, or skip this crucial step altogether. In this week’s episode of Back Room Talk hosts Carl Hardwick and Georgia Smith share how to create training splits that are both simpler and smarter. 00:00 - 2:00 Opening2:00 - 2:55 Intro to training splits2:55 - 7:25 Smarter vs simpler training splits7:25 - 32:05 What are splits and why are they important?32:05 - 35:25 What you need to lay out a split35:25 - 1:05:55 The process of writing a split for beginner, intermediate, and advanced clients1:05:55 - 1:09:28 Closing remarksApply to the OPEX Coaching Certificate Program (CCP): https://www.opexfit.com/ccp-level-1