My Experiences and my impressions to date at FAU's internship

    I have Been around allot of weight rooms in my life, I want to own a gym one day! When i started this internship i thought i was very knowledgeable in the fitness world. I knew i was going to learn allot of different things i didn't know before. Having played college sports we come in the weight room and we leave the weight room. I and allot of people never see what happens when you leave that atmosphere. Preparing for the athletes and cleaning up after them is a proses. Moving benches around, getting the items needed for the days routines is a quick proses that should be done in minutes. In anything you do in life the more times you do it you get better at it ( creatures of repetition ). I have ambitions of owning my own training facility one day, this curriculum that Mr. Brian Remington has provided for me is a great way to learn how a training facility runs. We keep track of workout percentages and there progress in the weight room. In the business world instead of keeping track of percentages and progress, you would replace that information with billings and contracts. I just want to keep learning as much as i can and i love the opportunity's that God has given me.

Two sports, Mens basketball and cross country , 90 mintes to complete the lower body workout

   Our basket ball team has about 15 guys on a team. Our cross country has about 15 on a team also . The same rules apply to the groups as of the training and order of workout from the baseball scenario  . We divide on squat, basket ball on the right cross country on the left of the squat racks. We then stay in our groups from squatting because there is 4 or 5 guys in each group of squatting. We just continue the assembly line that we talked about in the previous scenario with the baseball team. The core workouts can be done anywhere and if they want to get some more work in we can, if they have extra time. Considering the amount of players we should have more than enough time.

50 baseball players , 90 minutes using time management

    Time is an issue when your training. You want to get everything done and done right. I got the base ball team coming in for there workout . So what i want is everyone doing the warm ups together. When warm ups are complete i want people teaming up into groups of three. Lower workout days we need items in the weight room to start the pre hab part of the workout. We divide groups for weights and bands,  you need to go in the hall way to do your band walks so its not so crowded. Squatting wont be a problem because we team up in groups of 6 and we have 8 racks. We keep the rhythm going like an Assembly line. One finishes and the next goes. This would take the most time to complete, i figure around thirty minutes to complete squatting. I stress squatting so i want it done right. We then break back into our groups before of three that we were in before we squatted, and now complete the workout. In the groups of three we will be able to break off and mix it up and what ever exercise they want to do, they do it but no standing around. The core part of the exercise you can do any where in the weight room just find room. 6x8 = 48 , That's how many were in the figuration of the squatting but we were leaving two players out , that's OK there will be two groups of 7 people.

Upper body workout

Warm up
- Jumping jacks
- Seal jacks
- Mountain climbers
- Bird dogs
* Repeat the warm up twice


Pre Hab
- Shoulder cleans
- Y-T-W's
- Pulls to face


Work out for the day
- Hang cleans
- One arm rows
- Band pull aparts
- Dips
- Pull ups
- Standing chest pass
- Upright rows
- DB shrug
- DB shoulder Press
- Push ups


Core
- Plank series
- Swiss ball 1-2-3-4-5


Neck
-4-way neck

When doing a upper body workout, one of the most important things you could do before is warm up your shoulders. Just like your hips, your shoulders are a ball and socket also. Your hips and shoulders are the most injury prone part on the body. Important for an upper body workout routine to warm up them shoulders.. I like the exercises i picked expecally for warming and opening up the shoulders so much that i want them repeated twice. I like to go about 70% of a one rep max percentage when hang cleaning, in reps no more than 5 and at least 4 sets. I like old school theory's on using natural body weight, that's why i threw dips and pull ups in the mix. Allot of the pre hab exercises involve resistance bands so your using natural body weight and resistance so it warms up the shoulders nicely. Mainly my upper body routine has basic movements. Don't fix whats not broken, basic movements are the best way to develop a solid frame. I'm very big on throwing in core at the end of my routines and because its upper body u must work the neck a little, mainly football players. Your neck is the balance of your body. If the neck is strong your body will benefit tremendously.

Lower Body Workout

Warm-up
- jumping jacks
- gate swings
- squat warm up ( unweighted )
- forward/bkwd knee circles
- double leg glute raise
- Mountain climbers
- Duck unders ( with hurdles )

Pre-hab for the day
- X band walks
- TKE's
- Band ankle work

Work out for the day
- Squat
- Weighted hip ups
- SL Leg press
- Box step ups
- Ham iso leg curl
- Reverse Hypers
- Balance Touches

CORE finish up

- weighted ups
- standing Russian twists
- Alternating supermans

 The reason for my madness is i love the single leg movements to challenge the core more. Having the legs apart one in front of the other, just like a WR stands before he runs a route but just at 10-12 inches apart no more. This can be done in allot of regular exercise in the fitness world  (just alternate every set) but we are more concentrated more on power movements with the single leg pulls and pushes in college sports. My warm ups are targeting the glutes and hips more. I believe on squat day you should have a very loose lower body and really warm the hips up. The pre hab acts as if you are still warming up for the main leg workout, still working the hips with the pre hab and warming them up but pre habing at the same time. Now we start our routine with squats, because i think its the most important exercise for lower body and you want to be fresh when starting your lower body workout. Always start with squts with your main lifts. I like a lot of single movement pulls and pushes because it puts more work on the core, like the single leg step ups and single leg leg press. I think every workout should be finished up with at least 2-3 core movements. If you involve more core related exercises in your workouts than usual ( like the single leg movements) you want to wait till the end for your core workout. You want a strong mid section threw out your routine to avoid injury.

My long term professional goal

1. I want to make a change for the better in someones life threw a healthy living life style.
   - Making a connection with the person, to realize what they want to get out of fitness.
   - Realizing what that person goes threw everyday so i can make a program set up for non failure.
   - Having a person realize that fitness is not me telling them what to do, but making it a way of life for them.
   - Having that person get done with my services and spreading the lifestyle of health on to others as well.
   - Most of all learning and dedicating my life to the world of fitness and loving what i do so i will never stop educating myself, so my clients are exposed to the best and latest technology's the fitness world has to offer.

My 3 short term professional goals this fall.

1. Learn as much as possible to take me to the top of the training industry.

2.Net work as much as i can in this short time for possible future business endeavors.

3. Drop from 11.5% body fat to 5% for my fitness goal .

10 points of information that i didnt know

1. Core Exercises - I have been around fitness and have played sports sense the age of six . As i have gotten older and now out of contact sports and my contribution to the fitness world has turned . I now am the trainer. One thing i do on a constant basis is look at people and there actions and moments.What can i do physically to help that person and how i can change there lives. I look back from when i played and Analise what i could have done differently in my training as a young athlete. I definitely would have hit my core more in my routines . It is in my opinion now, the most important thing you could possibly train in the body to compete in competitive sports today. I had no idea that there was so many different core movements and how important they are in sports.

2. FMS ( functional movement screen ) - The porpoise of functional screening is to find your weaknesses in your movement pattern. Every athlete has weakness in their bodies. This screening is to find a weakness and turn it around and use it as a strength. This test will pin point exactly where you have a deficiency and help you overcome it to allow you to reach your athletic potential. I never had any clue that these tests existed.

3. Pre hab and Pillar stability- Strengthening the most areas that are stressed in everyday life and playing sports . Shoulders, core , and hips . These areas are the most vulnerable ares for injury. What pre hab is, strengthening these areas before injury happens.

4. Periodization - Growing up in sports i have always knew that you have to do certain things in season and off season . What i didn't know is how technical and important periodization is in the world of sports. Everything in periodization is for a reason. Your body is a machine and you have to treat it like one. Everything we do in life is periodization if you think about it.

5.Stretching before power movements- Ever scenic a kid you were always taught that you stretch before anything you do. Well science and evolution has taught us that's not true. When you stretch you elongate your muscles. When you do anything that involves power movements your tightening the muscles. So by lengthening your muscles and then tightening them your prone to serious injury.

6. ACL tears in woman - I didn't know that woman are 4 to 6 times more likely to tear ACL's then men. During the ovulatory phase of menstrual cycles, women become weak externally in the hips and causes the valgus position witch forces the hip, knee and ankle out of alignment.

7. Preventing ACL tears in woman- In the human body if something is weak or under stress it breaks or tears. Poor ankle mobility is another key factor in ACL tears as well as hip strength. High heel shoes force a inadequate dorsi-flex in the foot causing quad dominance keeping the feet from natural range of motion taking the work of the glutes from firing because the hip flexors are always on.

8.Myofascial Release- Developing blood back into and around areas of the muscle that is stressed to relieve pressure to prevent or treat injury's.

9. Importance of poster- Inefficient posture can result in inefficient movement which produces an energy leak. Putting tape down the middle of your back standing up straight and from back of shoulder to middle of back like an upside down peace sign will teach you to stand up straight. If the tape starts to rip off it hurts so it teaches you to stand the right way.

10. Power plate the evolution of fitness-Before my internship i have scene Power plate machines in magazines only. I have never been able to be hands on with one. I did some research and its the evolution in fitness, recovery and prevention of injury in the body. What an amazing machine, if you can afford one i would strongly advise every fitness facility to invest in one.