Online Coaching Programs

OffalyMedic

Small background. About 2 years back I was a regular gym goer and lost 15kg with a combination of PT and classes (4 times a week). Since then I have changed careers, locations and relationship status so my time is a lot more limited and unfortunately I've put back on about 10kg. A new gym opened close by recently with opening hours that suit my working hours so I wanna get back into it and loose the weight again. Problem is I havnt the first clue about how to design a program so I was looking at getting an online one and am looking for recommending. Have you used any?

Have seen these: Siobhan O Hagan OH fitness
McFuture Fitness
Aidan O Mahoney

Which would you try or recommend any others?

eoinob50

Waste of money most of them, all the info is online for free. can be helpful if you lack motivation/ accountability

Mr. CooL ICE

If it is strength training you're after, liftvault.com is a great resource

OffalyMedic

eoinob50 wrote: »

Waste of money most of them, all the info is online for free. can be helpful if you lack motivation/ accountability

If im not prepared i will struggle for motivation and because i'm clueless about how much cardio to do or how many reps/sets and what lifts to do I wont go. I need a program to focus me unfortunately.

Metalrobe

From following a lot of their stuff I reckon mc future fitness is a good shout. Also check out m10 physique and Larry Doyle coaching. I'd say you would be better off with someone who will check on with you weekly so maybe go with someone who isn't too big that can look after you.

Information is available online but accountability is what you need.

antix80

I struggle with motivation, but I go to a personal trainer for 30 mins once a week who gives me a new programme every 6 weeks or so. He divides it in 2, so I have workout A and workout B and aim to do them twice a week each. He's expensive at €35 for 30 min session and there are a lot cheaper out there, but I like his attitude and he gives great advice on form.

I believe he does online coaching too but I'm not sure, I'll send his name in PM but as I say, there's probably cheaper out there.

While I haven't used an online trainer I can see advantages of a weekly check-in and a customised program. All of those free "ultimate" workouts online have at least one exercise I find difficult or just don't like doing, and they're usually either too easy, too challenging or too boring. I hate to say it but there's something about paying for something that makes you take it more seriously too!

Goes without saying.. diet is the main thing that will help you lose weight. But exercise helps you keep the diet on track.

Mars Bar

I was working with Kieran McMahon in the UAE. I was very happy with him! He is back in Ireland permanently now so worth checking him out. I'm going to be doing his 12 week online plan again.

Transform

OffalyMedic wrote: »

Small background. About 2 years back I was a regular gym goer and lost 15kg with a combination of PT and classes (4 times a week). Since then I have changed careers, locations and relationship status so my time is a lot more limited and unfortunately I've put back on about 10kg. A new gym opened close by recently with opening hours that suit my working hours so I wanna get back into it and loose the weight again. Problem is I havnt the first clue about how to design a program so I was looking at getting an online one and am looking for recommending. Have you used any?

Have seen these: Siobhan O Hagan OH fitness
McFuture Fitness
Aidan O Mahoney

Which would you try or recommend any others?

I offer online programming if you like a nice mix of directed mobility work, strength work and conditioning/metcons - I program 6 days per week but below is a sample week of the three main days. (remember its a sample and it changes weekly, every Sunday)

Each week is as detailed as is whats shown below

This is not suitable for a beginner, I have people from all over on the program - USA, Norway, UK, even Donegal.

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If you need to take things easier then please and don’t need to do a harder day then please don’t do the day shown and sub it with Tuesday which will cover lots of movements yet intensity will be lower or seen as a MAF day (maximum aerobic function = 180-age HR)


Day 1 –
Warm up wod – 4-5 rounds or 12mins of – Work on glutes and hips 90secs - https://www.youtube.com/watch?v=nXadA4-s4i0&t=1s , Work on lat stretch and hit the t spine also - https://www.youtube.com/watch?v=qEZk8T3aqfg loaded ankle mobility - https://www.youtube.com/watch?v=BN7rOTgJvWE
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Giant set of 4 exercises with focus on strength work – use minimal break and keep moving consistently without working at a super high intensity for 20mins, this is NOT a metcon so slow the feck down if you’re totally out of breath.

You should be able to get between 5-7 sets done of everything within the 20mins. If its barely 5 rounds you’re moving to slow, if its easily 7 rounds you’re moving too quick
THERE IS NO NEED TO USE A HEART RATE MONITOR FOR THIS SECTION AS THE GOAL IS NOT TO ACT AS CONDITIONING, ITS TO GET STRONGER

Exercise 1 – Lunges to a small step 5reps per side (barbell or dumbbell loading) - https://www.youtube.com/watch?v=xve9HhVbHXo
Exercise 2 – Lateral med ball toss 5reps per side - https://www.youtube.com/watch?v=JE2AcSK9SQQ if you don’t have a med ball do barbell chops instead
Exercise 3 – Towel or rope pull ups 4-5reps - https://www.youtube.com/watch?v=ga7tXl2NcRI
Exercise 4 – Cross body knee to elbow 5reps per side - https://www.youtube.com/watch?v=PeFkm6agQcc
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Metcon –
Aerobic capacity
16mins max calories – format is 1.20min steady pace, 40secs hard (NOT max pace unless it’s the last rwo sets)
Perform bike/run/ski/row
Record calories please
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Day 2 –
Warm up wod – 4-5 rounds or 12mins of – Yoga flow with emphasis on hips and lower back -https://www.youtube.com/watch?v=Ho9em79_0qg , take ideas from here and be sure to throw in a few sun salutations (Sun salutation - https://www.youtube.com/watch?v=3LxNbOIejbk&t=1s )
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Giant set of 4 exercises with focus on strength work – use minimal break and keep moving consistently without working at a super high intensity for 20mins, this is NOT a metcons so slow the feck down if you’re totally out of breath. You should be able to get between 5-7 sets done of everything within the 20mins. If its barely 5 rounds you’re moving to slow, if its easily 7 rounds you’re moving too quick
THERE IS NO NEED TO USE A HEART RATE MONITOR FOR THIS SECTION AS THE GOAL IS NOT TO ACT AS CONDITIONING, ITS TO GET STRONGER
Exercise 1 – Banded deadlift 3reps at 60% of training max (do not use a very very strong band) - https://www.youtube.com/watch?v=_RDQB61VJWM
Exercise 2 – Broad jump for max distance 2reps - https://www.youtube.com/watch?v=iYuUoz89Y-8
Exercise 3 – Dips 5reps -https://www.youtube.com/watch?v=A8Smt_Gr1SI or press ups 8reps (scale to box if needed) - https://www.youtube.com/watch?v=i5HR5dWYnU4
Exercise 4 – Plank ups or tap outs working for 20secs either variation - https://www.youtube.com/watch?v=4HffiZtVKOI
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Metcon –
Burpee broad jumps (the jump is modest, its not max distance) 8reps
KB swings 12 reps
Bike/row/ski 16 cals or 1min run – perfom this part at 90% effort
Rest 90secs and repeat for 6 sets, first set perform at 70% effort so you can see what its all about
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Day 3 –
Warm up wod – 4-5 rounds or 12mins of – Work on shoulder mobility 90secs - https://www.youtube.com/watch?v=nfowD1BUtGM&t=2sn , Jefferson curls into squat - https://www.youtube.com/watch?v=4wAIUUAWmGA , x-band walks 10 steps over and back - https://www.youtube.com/watch?v=FnW1Jb_fCoE
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Giant set of 4 exercises with focus on strength work – use minimal break and keep moving consistently without working at a super high intensity for 20mins, this is NOT a metcons so slow the feck down if you’re totally out of breath. You should be able to get between 5-7 sets done of everything within the 20mins. If its barely 5 rounds you’re moving to slow, if its easily 7 rounds you’re moving too quick
THERE IS NO NEED TO USE A HEART RATE MONITOR FOR THIS SECTION AS THE GOAL IS NOT TO ACT AS CONDITIONING, ITS TO GET STRONGER
Exercise 1 – Alternating Z press 6reps per side - https://www.youtube.com/watch?v=0kUGoAgZXHo
Exercise 2 – Chin ups (underhand grip or parallel grip) 3 tough reps
Exercise 3 – Rollouts 6-8reps using a wheel or barbell - https://www.youtube.com/watch?v=qQaVCyRZEso
Exercise 4 – Banded triceps press downs 12-15reps - https://www.youtube.com/watch?v=b8cpSpylypA
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Metcon –
16minns EMOM
Odd mins – Bike/row/ski – no running please as I want it to be non-impact
Even mins - 8 dumbbell snatches per side (use a dumbbell you would use for biceps curls) https://www.youtube.com/watch?v=9520DJiFmvE&t=1s + paused pull up 5secs chin over the bar or ring row pause for 5secs

MSGSM

Gavin Meenan is fantastic. Great coach and no bull****. Tells it how it is.

gavinmeenan.com or check him out on FB or Insta under his name.

(And no I'm not him lol)
Have went to him in the past and his online coaching really helped me.

iwillhtfu

I was just about to say https://www.dominicmunnelly.ie/ looks to know what he's at so might be worth a shout.

He may turn you into a gymnast though :P

SunnyMay

Thank you for sharing this material.

Transform

iwillhtfu wrote: »

I was just about to say https://www.dominicmunnelly.ie/ looks to know what he's at so might be worth a shout.

He may turn you into a gymnast though :P

cheers and i would say there are gymnastics elements i think everyone can benefit from but overall looking for the perfect balance between mobility, strength and conditioning. TBH most online programs clients show me that they used before working with me are the same cut and paste programs - body building split or push/pull days and conditioning is intervals on treadmill/bike etc - very boring IMO and no overall athletic development

iwillhtfu

Transform wrote: »

cheers and i would say there are gymnastics elements i think everyone can benefit from but overall looking for the perfect balance between mobility, strength and conditioning. TBH most online programs clients show me that they used before working with me are the same cut and paste programs - body building split or push/pull days and conditioning is intervals on treadmill/bike etc - very boring IMO and no overall athletic development

Your sit down/stand up test is eye opening for a lot of people I've asked to try it, myself included. I'm about as flexible as a 2x4 I may well drop in for a bit of guidance and a kick in the hole one day

Transform

iwillhtfu wrote: »

Your sit down/stand up test is eye opening for a lot of people I've asked to try it, myself included. I'm about as flexible as a 2x4 I may well drop in for a bit of guidance and a kick in the hole one day

a strong predictor of both longevity and lower back pain - most common issues i see are super tight hips and weak core (the former being more of a predictor IMO then the latter IMO)

randomchild

If you want something free and easy to access Athlean X on youtube is a gold mine for workouts and general fitness advice.