OVERVIEW
For a gym newcomer, we understand that the gym can be a scary place.
Without expert knowledge on how everything works there can be major overwhelm.
Have you ever joined a gym, received a 30/60 minute brief induction of machines which all seem alien, and then left bewildered about what to actually do on your next visit
If so, is it understandable that you feel reluctant to step foot in that gym again.
You haven’t even been given a fighting chance!
Sound familiar? Then the ‘Energise Graduation Programme’ is perfect for you.
This is an exclusive in-person, 1 to 1 coaching course for gym beginners that you won’t find anywhere else on the Isle of Man.
The essence of this course is to leave you feeling confident and knowledgeable enough to be able to use the gym by yourself, without the need of a trainer.
This course isn’t just an expanded version of a typical gym induction, nor is it regular ‘personal training’ sessions, being told what to do and when. Instead, we’ve condensed EVERYTHING you need to succeed in your health and fitness journey, into an 8 or 12 week format, without having to spend a fortune on a trainer.
Once you have completed the programme with us, you’ll then become an ‘Energise graduate’! You’ll receive your ‘Energise Graduate’ certificate along with your T-shirt.
WHAT DO THE SESSIONS INCLUDE?
Firstly, choose between our 8 or 12 week programme.
8 week programme:
Session 1 starts with the very basics. We’ll get you comfortable and feeling more confident in the gym.
We’ll ascertain what you are familiar with, if anything, and start slowly exploring the equipment, with a detailed explanation of the major differences between cardio machines, resistance machines and free weights. Once comfortable with the equipment, we’ll start taking a look at the major muscle groups and learning what their role is in the body.
Session 2 starts looking at ways we can train these muscles effectively, with correct form, control, range of movement, stability and tempo. All of which are extremely important not only for your safety, but also to enable you to train in the future efficiently and effectively.
In session 3, you’ll delve into why Energise has such a high success rate with our clients – the ‘Energise 4 Pillar Approach to Success’.
We’ll go through each individual pillar in YOUR world, and look at ways we can optimise what you’re doing day-to-day, to set yourself up for future success further down the line.
In session 4, 5 and 6, we will pick apart the separate types of equipment; Resistance machines, Free weights and Cardio machines, learning WHY and WHEN you should use them, and of course HOW.
Session 7 is the final gym-based session. Here you’ll be learning/practicing exercises to improve your core and abdominal muscles. We’ll go into detail about what differentiates a core exercise from an abdominal exercise and how to integrate these exercises into a general workout programme.
And that just leaves us with session 8, for this we head to the coffee shop. It’s important at this stage to take a deep-dive into your current nutritional set-up (if you have one), identify what you can improve upon and identify exactly what we need to change with regard to your eating/drinking habits.
NB: This does NOT involve us creating a nutrition plan for you, it’s just tweaking what you’re currently doing. If you feel that you need a deeper level of support with regards to nutrition, the 12 week programme is perfect for you.
12 week programme:
This extended programme includes everything in the 8 week programme with an additional 4 sessions to further your knowledge in all areas.
Session 9 takes a look at mobility and flexibility, as well as assessing any current/historical injuries. We’ll also establish how these can be worked on to prevent you from further injury or reinjury.
Session 10 is all about progression. We’ll teach you how you can adapt your workouts to make them more intense.
Technique + Intensity + Consistency = Results in the quickest possible time frame.
For session 11 we’re back in the coffee shop and discussing nutrition. This time we will be constructing a sustainable plan to address your nutritional needs moving forward. This plan must be appropriate for your lifestyle, your training needs, your physique goals and all based around the foods we know that you enjoy.
Back to the gym for session 12, your last session. Here we roll out your training programme and ensure that you have 100% understanding of the exercises on your plan. A fantastic training programme can be priceless, but if you’re not executing the exercises on that programme efficiently, it’s not worth a penny!
We’ll run through your resistance training and cardio programme with you, so you can take your personalised plans away and get started practising what you’ve learnt.
NB: Some of the above information might seem unfamiliar to you at the moment, but at the end of the programme you’ll understand it all clearly.
PRICES
8 session package: £249
12 session package: £359
*Payment can be paid in full, or over a couple of instalments if you prefer.
WHO IS THIS PROGRAMME FOR?
Essentially anyone who needs a solid foundation in gym-based training. Whether you’re a total newcomer, or someone who has previously dabbled and then walked away feeling confused and beaten – this will be perfect for you to learn at your own pace whilst building knowledge and confidence.
WILL IT CATER TO MY INDIVIDUAL NEEDS?
Of course, no two people have exactly the same goals. So even though the graduation programme follows a ‘framework’ for each session, the overall content will be tailored to suit your health and fitness goals.
Eg, if your goals are to drop body fat, increase muscle mass, improve mobility, increase functional strength, better your sports performance, or just become confident in the gym, we can bend and flex the programme to cater for it all!
WHERE DOES THE PROGRAMME TAKE PLACE?
Your sessions will take place at the Isle of Man Boxing & Fitness Academy, Hills Meadow, Douglas.
Don’t worry, this is a perfect gym for newcomers. It’s quiet during the day, very friendly and the perfect size to prevent you from feeling overwhelmed. Your coach will meet you outside the gym and you’ll go in together.
The nutrition planning and programme design sessions will take place at Starbucks, Peel Road, Douglas.
SESSION PLAN BREAKDOWN
(COURSE CONTENT)
Session 1 – Introduction to the Gym:
Identifying common gym equipment and understanding the difference and necessity between resistance machines, cardio machines and free weights.
Exploring gym equipment you may recognise and feel comfortable with or any that look appealing for you to experience.
Learn universal gym etiquette.
Introduction to the ‘Energise 4 pillars to success’.
Session 2 – Learning the human body
Learning the major muscle groups that you’ll need to train.
Understanding how muscles work and what muscles are responsible for specific movements.
Looking into muscles you may need to bias over others for your individual situation.
Learning why resistance training is so important and why good technique is imperative for progress.
Learning and practising correct form, tempo and time under tension.
Learning and practising the difference between internal and external force, stability and bracing.
Session 3 – Basic Principles of Training
Putting the ‘4 pillars to success’ to good use.
Understanding the synergy between each pillar and how one could affect the others.
Session 4 – Introduction to Free Weights
Learning/practising the universal fundamental movements (squat, hinge, lunge, push, pull).
Understanding how these movements help and relate to your daily life.
Session 5 – Introduction to Resistance Machines
Exploring/learning how to use universal resistance machines
Understanding the advantages and disadvantages of resistance machines versus other means of resistance training.
Knowing whether to choose free weights or resistance machines (or both).
Session 6 – Introduction to Cardiovascular/Fitness training
Understand why a healthy heart is essential for our day-to-day needs.
Understand the difference between, and when to use HIIT (High Intensity Interval Training), MISS (Moderate Intensity Steady State) and LISS (Low Intensity Steady State).
Session 7 – Understanding the core and the muscles around the midsection
Learning how the core and abdominals are responsible for different actions/movements of the spine.
Practising exercises that improve core strength and abdominal strength.
Session 8 – Learning Nutrition
Basic introduction to what the body needs for fuel (metabolism and energy), including the necessity of calorie/macronutrient control.
Overview of your current nutritional habits and how they can be improved.
Understand nutrition’s role in the ‘4 pillars’ and how it can affect other areas.
Learn the importance of, and when/how to introduce supplementation.
General wrap up of all sessions.
*Additional 4 weeks package*
Session 9 – Learning Mobility, Flexibility and Recovery
Understand the difference between these 3 areas and why they all have a vital role to play in a training programme.
Delve into your previous injuries, current injuries or limitations and go into how to treat and/or prevent recurring injuries.
Session 10 – Introduction to Progressive
Overload/Intensifiers
Understand and practice the basic progressive overloads/intensifiers (increase volume, super sets, giant sets, drop sets, isometric holds, eccentric contractions, pyramid sets, change the exercise to one at a higher intensity).
Understand why progressive overloads/intensifiers are essential for progression within a training programme.
Session 11 – Nutrition Start Point
Delve deeper into nutrition.
Working together to design a personalised nutrition plan to get started with by establishing a framework of foods you enjoy.
Session 12 – Workout Designing/Programming
Working together to design resistance training and cardio programmes to get started with which suit your own unique goals, needs and lifestyle.
We’re very proud of the Energise graduation programme, we think it gives newcomers to health and fitness the perfect foundation from which to build.
If you’re interested in giving it a go, or want any further information, click the button below to get the ball rolling.
