© 2018 by ROBERT DERMAN

Personal Training

As a lifelong athlete I have a passion for fitness and maintaining a healthy lifestyle balance. So it only seemed natural to pursue Kinesiology at College and University. I have received my Diploma in Human Kinetics and become a Certified Personal Trainer with NASM (National Academy of Sports Medicine). And I want to take this information and experience and help you reach your fitness goals as well!

So I am offering these general fitness programs for you to either get back to the gym, change your routine a bit, and ultimately prime your body.

I want to train you

CARDIO FOUNDATION

$20

Total time: varies between 31-50 minutes

I designed this for anyone to use whether you have a HR monitor or not I explain how you can get this program done and get great results both ways. The modes of exercise can be anything that you can consistently do for bouts between 10-30minutes. I recommend running outside, treadmill, rowing maching, biking (staionary bike or real), or even swimming if you can adapt the principles. Make sure to rest for 48-72hrs between workouts.


Warm up:
Take it easy here as it is only at 50% maxHR. The purpose here is to have your body taken from stationary to warm and primed for the work in 5 minutes.

Work:
This is fairly straightforward. If you use method 1, make sure you stick to the heart rate zone as best you can. If you fluctuate in and out of the zone that is fine just adjust and get back as soon as possible. If you use method 2, pay attention to your breathing and keep it as steady as possible.

Cool-down:
Your body was just taxed and shocked so be sure to slowly bring it back to a steady-state. 

 

CALISTHENIC FOUNDATION

$50

Total time: 55minutes

I designed this for anyone to do anywhere. This workout is desinged for people who like to workout outside, or don't want to go to the gym. There are 2 workouts that differ slightly and you can alternate these workouts every other day for as long as you want. Make sure to rest for 48-72hrs between workouts.


Movement Prep: 
make sure to stick to the tempo (4-2-1). This is 4 seconds eccentric action (muscle lengthening), 2 seconds concentric action (muscle shortening), and 1 seconds hold at max contraction. This will lubricate both your muscels and central nervous system (CNS) to work together and more efficiently when you get to the Resistance portion of the workout.
***This is extremely important for a successful training session***


Strength Training: 
Being that this is bodyweight work the intensity is entirely up to you. How well you stick to the 4-2-1 tempo, how deep you go into the squat, how wide your hands are apart in the burpees, etc. 

Cool-down:
repeating the warm-up will give the muscles you targeted a chance to come back to neutral (homeostasis) in a controlled and intentional way which will set you up for the best healing in the hours/day to come.

 

to find out more, and to purchase message me below:

WEIGHTS FOUNDATION

$50

Total time: 55minutes

I designed this for anyone to use with ease... and sweat. This workout will challenge your body in all planes of motion and will benefit anyone with an office job, or who has limited mobility. There are 2 workouts that differ slightly and you can alternate these workouts every other day for as long as you want. Make sure to rest for 48-72hrs between workouts.


Movement Prep: 
make sure to stick to the tempo (4-2-1). This is 4 seconds eccentric action (muscle lengthening), 2 seconds concentric action (muscle shortening), and 1 seconds hold at max contraction. This will lubricate both your muscels and central nervous system (CNS) to work together and more efficiently when you get to the Resistance portion of the workout.
***This is extremely important for a successful training session***


Strength Training: 
This will be as hard and challenging as you make it. I have set the intensity to 65% of your 1 rep max, if you don't know what you 1RM is don't worry. Choose a weight that you know you can do with relative ease, the goal is to be slightly struggling by the final few reps of the 3rd set. You do not want to fail on any rep, this program is designed to have you succeed in all reps and all sets. The purpose of that is to target the CNS in each and every rep, this is important because the nervous system is the first adaptation that takes place in the body when put through a training program and do not want to cut that development short.


Cool-down:
repeating the warm-up will give the muscles you targeted a chance to come back to neutral (homeostasis) in a controlled and intentional way which will set you up for the best healing in the hours/day to come.

Together we will reach your goals! What a better way to hold each other accountable that for you to be reaching for your goals just as I am reaching for my Olympic dream!!