Along with the opening of our new state of the art training facility I’m sure you have also seen or heard the words semi-private training mentioned. For any of you who have yet to experience it those who are still unsure as to what it involves, this article is for you.
So what is it?
Semi Private Training provides all the benefits of Personal Training at a fraction of the cost. The groups are limited to a maximum of 4 participants, and these smaller groups allow for more individual attention from the trainer, while also maintaining the increased motivation, social support, and fun atmosphere that are the hallmarks of our bigger group classes.
Although the sessions are mapped out by the coach, each person is doing their own personalized workout in terms of weight and reps. Our job as the coaches is to manage the session and guide each person through their own workout. The general layout stays the same as our group classes. A 15-minute mobility/warm up is followed by 20 minutes’ work incorporating strength and power exercises with individualised coaching and finishing with a 10 min conditioning program which will vary from day to day. In my experience from being around the commercial gym scene for years it is quite obvious that many, including myself in my early training years, treat the gym as a chore. If that remains the case, then you are on the road to failure and unfortunately will eventually plateau. Or another case is that if you do the same thing day in day out your body will just adapt over time and won’t see the results you are craving. In order to see results we must continue to push ourselves and our bodies beyond our comfort zone.
Benefits of Semi-Private Training
Since the number of trainees is small, the coach is in a position to track the progress of the client effectively, and is able to help them achieve the individual goals or objectives they have commonly set. Training mishaps can be easily avoided, as the trainer can have a look at each and every client’s safety during a particular routine.
The cost of a particular semi-private training program at a reduced cost is always a great trade off when compared to the cost of personal training programs.
Athletes too can make good use of these semi-private training programs. Along with the assistance of one or two similar aspiring athletes, the athletes can make full use of the coach’s experience and knowledge in this personalised environment.
Even though it’s a group based workout, everything in the session is still catered towards YOU.
Reasons to Choose Semi Private Training
Form and Technique.
If you’re the kind of person who always stuck to treadmills and machines because you were worried about getting hurt, or didn’t know what to do with your gyms selection of plates, barbells and racks – semi private training is a great place to start. Our first aim at FBW is to bring you through an induction process where we can teach you the fundamental movements like squat, bench and deadlift, and how to look after your mobility and recovery properly too.
Nullify the boredom
Good strength training always has some element of unpredictability built into it. That might be changing the rest periods, substituting movements and showing you things you’ve never done before. Our core session plans change every session meaning you never do the same session twice in your training week. Movements such as kettlebell swings, barbell lifts, running and rowing are all incorporated into our semi private sessions. Learning new movements and racing against the clock to get more done is incredibly mentally stimulating, and will make the 45-60 minute class fly by.
Being able to measure results that have nothing to do with the scales. Peter Drucker, the famous management consultant, once said “what gets measured, gets managed”. And if the only way you measure your success is against the scales, that’s what you’ll obsess about. In other words, it’s an “outcome” goal – not a process orientated goal. When you focus on process and performance (like did you do a workout faster, have you gotten stronger, did you get more work done) then not only do you have a load of little battles you can and DO win, but you can also stop with the unhealthy obsession with whether the scale moves up or down a couple of lbs.
Personal Training Programs
Everything can be modified / scaled to your needs. A good coach will know what someone can or can’t do, and how to get them from ground zero to top of the tower. In our semi-private group training, you’ll have everything from first timers to seasoned pros. It is our role as coaches to modify the movements for individuals so that everyone gets a great workout. For example, if you can’t yet do pull ups, you might switch to assisted pull ups or even do some sort of rowing variation which works the same muscles as you build up towards pulling yourself over the bar. Or maybe you just select a slightly different weight for a given workout – it doesn’t have to be complicated.
New Workout Partners
Gyms can be lonely. You show up every day, and see the same people all the time, but no one ever says hello or throws a high 5 your way when you smash a workout. The best part about training in a semi private group is that you all go through it together. One of the quickest ways to forge new friendships is to go through tough experiences together. Just like taking the leap of faith into a new training program.
Not only is training in a commercial based gym boring and lonely, but it’s also a waste of time. Literally. By the time you get in, pick what you’re going to do, and then wait on the next piece of equipment to become free, you’ve wasted 30-60 minutes more than you should have.
If you only have an hour to train, you want to maximise the potential of that hour. With semi-private sessions they are already planned for you meaning you get to show up without having to worry or plan about what you’re going to do – you just let your coach take care of it.
It’s like personal training, but more affordable. For years there were only 2 options in the Irish gym scene – a commercial gym (€30 per month) or personal training (€500-750 per month). Yes, semi-private training can be a significant financial investment, but you still get most of the same benefits and results that you’d get with a PT for a fraction of the price.
Typically, a semi private group session costs €10-15 per go, which is a significant saving compared to the €60-80 most good personal trainers charge.
Strength Training is Functional
If you have never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life.
Improves your ability to do everyday activities:
The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower and the list goes on and on.
Improves your balance and stability:
The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
Builds muscle strength:
Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
Decreases your risk of osteoporosis:
Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
Reduces blood pressure:
Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
Increases calorie burn:
Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
Reduces low back pain:
Research has shown that strength training can increase low back strength and alleviate low back pain.
To find out more information or to get your semi-private journey started give up a call or drop into us today, because starting tomorrow becomes an excuse.
Looking forward to hearing from you soon.