The initial conversation you have with a coach, online or otherwise, is what will dictate the contents of your program.

It’s in that exchange where goals are established, what your existing routine consists of, what equipment you have access to, injury history, time constraints, diet, etc etc etc.

As a coach I try and take away as much information as possible from my clients before putting a program together. Any spud can throw together an exercise program but one that not only fits the end goal of the client but also takes into consideration lots of things the client would never consider themselves as a part of the journey towards achieving their goals.

On top of that, regardless of how much information you try to get in those early conversations there will be potential hurdles and speedbumps that don’t arise until you’re actually in working the program. I’ll give you a few examples below.

One of my current online clients, a 19 year old university student, had told me there number one training goal was to come out of lockdown faster. He had 1k and 3k times to improve on, numbers gave to him by his manager, and was determined to make major improvements. His program was designed as such, I included some plyometric movements along with his strength development. There is running mechanics, both distance running and hill sprints. It quickly came to light that he’d been suffering from hamstring problems carried over from earlier in the season, not only that he’d multiple ankle sprains last year too. So, single leg exercises were introduced. Yoga was introduced. The intensity of the workload was reduced. Additional recovery was encouraged.

We adapted his program to fit both his needs, his capabilities and the blind spots we’d shone a light on from actively working through the program. One month in we’ve seen tremendous improvements across the board, and most importantly for him big improvement in his 1k and 3k times!

Every program and the effort that goes into making it a success will be individual to the client you’re dealing with. Even if a lot of the exercises may be similar, lots of squatting, lunging, pushing and pulling, the specifics should be tailored to you.

Another of my online clients suffered a bad shoulder dislocation last season and is only getting back to training now. He rehabbed it poorly and has major muscular imbalances that are causing niggles elsewhere that now too have to be addressed! Not only that but he’s got two young children and is one of the minority who are still working through lockdown so his time to train is limited. That all has to be taken into consideration when planning his workload. Sometimes less is more, and in this is definitely the case.

Make sure if you’re spending money on a coach during lockdown that you’re getting the service you deserve!

For more training and nutritional advice you can catch me on Snapchat, Instagram, Twitter and Facebook by simply searching PGthePT.

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