OPEX Fitness

How Many Exercises Should You Do per Workout

How many exercises should you do in a workout? Read this blog to find out.

How Many Exercises Should You Do per Workout All exercises fall within 6 movement patterns: squat, lunge, bend, push, pull, and core. How many exercises you should do per workout depends on you.

Do you FEEL efficient in your coaching practice?

We’ve spent plenty of time discussing the time it takes to write a program, and this stuff definitely matters if you want to coach more people without spending all of your time glued to a computer.

However, efficiency is just as much a feeling as it is how many minutes you spend per week of programming.

Ideally, you want to enter a flow state when you’re designing fitness programs.

Flow = the mental state in which you are fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process.⁠ These three elements are an essential part of achieving this:
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1️⃣ Competency - knowledge, principles, and skills developed through years of education and practice.⁠
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2️⃣ Environment - your surroundings and the physical environment in which you program⁠
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3️⃣ Rhythm - how you organize your schedule and systems to maximize efficiency⁠

If your feeling of efficiency could use some work, then click the link and sign up for our FREE Individual Design Efficiency course!
🔗https://hubs.li/Q0161LM30

Yesterday we shared a post on the importance of assessments and how they lay the foundation for every truly personalized fitness program.

❓When was the last time you assessed your own “personalized programming”❓

When you assess your level of fitness knowledge, it’s pretty likely that you can name off hundreds of different movements, define metabolic conditioning, and give a good overview of how macronutrients impact performance. We’ve educated thousands of coaches who knew that before they started our program.

➡️But the thing that drives students to join CCP is when we ask them - “Do you have a system to put all the pieces together?”

A master coach is one who can tell you how week 3 will impact month 6. They’re a professional who’s assessed and identified issues their client hasn’t even recognized, and is tailoring their program to account for it. They have a system that gives them a secure foundation on which to develop thoughtful workouts, while freeing up more time to grow their business and spend time on the floor helping clients.

If you want to be a better fitness professional, you need an education grounded in principles. One that prepares you for a career in the ever-changing landscape of the fitness industry.

The OPEX Coaching Certificate Program is the gold standard of education for individualized coaching and program design. CCP not only bridges the gap between the classroom and the gym floor but also gives you the opportunity to develop your own creative style under the mentorship of our founder and expert instructors.

Click the link to apply to join our next cohort today and become the coach you’ve always aspired to be.
🔗 https://hubs.ly/H0n13Gy0

What’s the difference between your clients getting lasting results and hitting plateaus after their first year of training?

Personalization.

While it’s true that templated fitness programs will work for those initial months, eventually a program written for everyone will get results for… no one.

While our bodies respond and adapt to any new and varied stimuli, eventually we HAVE to get targeted with volume and intensity and begin to work on individual weaknesses if we want our clients to make progress beyond those initial newbie gains.

And what’s the cornerstone of a truly customized program?

Assessment.

In the OPEX Coaching Certificate Program (CCP), you’ll learn the complete OPEX Method, so you can assess and design smarter programs to get all of your clients the lasting results they deserve. Become the elite coach you’ve always wanted to be by applying to CCP today. 🔗 https://hubs.ly/H0n13Gy0

High quality sleep is one of the most important lifestyle factors for making body composition changes, but for many, it's the most challenging to get right.⁠
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That's because so many habits in our modern lives can prevent you from getting a great night's sleep.⁠
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If you've been finding sleep elusive, consider these 8 things:
1️⃣ Inactivity: Are you moving your body daily (ideally getting outside in the sun)?⁠
2️⃣ Coffee: Do you drink coffee during the day? Have you ever tried removing it?⁠
3️⃣ Alcohol: While a glass of red might knock you out quickly, booze has a negative effect on sleep quality as your body works hard to metabolize it. Minimize alcohol for better sleep.⁠
4️⃣ Stress: Laying in bed worrying about the day? Consider introducing stress management tactics like journaling and meditation.⁠
5️⃣ Electronics: Minimize electronics in the 2 hours before bed to avoid the "wake up" signal from blue light.⁠
6️⃣ Late night eating: Avoid eating 90 minutes prior to bed so you're not trying to digest and fall asleep at the same time.⁠
7️⃣ Temperature: Our bodies need to cool down to fall asleep. High temperatures can make this process challenging, so if possible turn down the thermostat 2 degrees before bed and try to sleep in a cool, dark room.⁠
8️⃣ Inconsistency: Keep consistent sleep and wake times as much as possible.

Swipe ➡️ to meet OPEX Ambassador @melissa_tron

Then make sure to give her a follow to see how she’s disrupting the traditional narrative and creating space in the industry for everyone to find their ideal version of fitness.

How do you track progress and ensure you’re progressing both resistance and energy system training appropriately?

In the OPEX Method, we use Fitness Monitoring Exercises (FMEs).

FMEs keep us honest as coaches. They’re a reminder to not skip ahead with pacing or pattern progression and make sure we play the long game with each and every one of our clients.

Motor Control➡️Strength Endurance➡️Max Contractions

Cyclical➡️Cyclical + Gymnastics➡️Cyclical + Gymnastics + Weightlifting

To learn the OPEX Method and implement FMEs into your coaching practice, click the link and apply today.
🔗https://hubs.li/H0Qjl6Z0

When coaching the deadlift, here are a few points of performance to avoid and encourage…

Avoid:
❌ Lumbar flexion + excessive rounding
❌ Loss of brace
❌ No upper back engagement

Encourage:
✅ Neutral spine
✅ Braced core through movement
✅ Scapular retraction + depression

Pro Tip: When teaching the bend pattern, start from the top down with an RDL, and increase ROM over time.

💥BEND💥

The bend pattern occurs when the hips go from flexion to extension, while keeping rigidity in the knees.

This pattern is important, as you bend multiple times per day to pick something from the ground or to tie your shoes. It is important to create strength and rigidity in this pattern, not only to have a stronger bend, but also for a more resilient one.

When programming the bend pattern, determine what your intention is. This will guide your exercise selection, volume, intensity, tempo, and rest.

1️⃣LEARN
Single Leg Romanian Deadlift to Target, @3011, 10/side x 3 sets; rest 60 sec

2️⃣GROW
Glute Ham Raise, @30X1, 8-10 reps x 3 sets; rest 2 min

3️⃣EXPRESS
Deadlift, @21X1, built to a tough single for the day

➡️Retaining a client is far easier and far cheaper than acquiring a client.

Retention is one of the most important metrics to understand as a coach. We calculate it as the percentage of clients you keep on a monthly basis, and it's a good indicator that you’re coaching people effectively. (Results = Retention!)

So many coaches and gym owners over-prioritize client acquisition through sales and marketing, without paying attention to their ability to retain the clients they are bringing in. But a low retention rate is like trying to fill a bucket with a hole in it—futile and exhausting!

If you’re sick and tired of client churn and burn, then it may be time to start focusing less on marketing, and more on the client experience.

Learn how to increase the value and professionalism of your coaching service in our FREE Coaching Course - click the link to sign up now.
🔗https://hubs.li/H0Qjl6Z0