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3 Things You Should Know Before You Opening Your Own Personal Training Studio

Over the last three weeks I've had many fantastic consultations with some up and coming trainers, fitness directors and seasoned pros looking to take the next step in their professional careers. 

During our sessions I have noticed that many of them get hung up on or are not award of similar key components that can either make or brake a successful business. 

Collectively, personal trainer are finally starting to take the step toward a higher professional standard and are seeing that this career choice can be a permanent one! 

Financial stability and longevity CAN be accomplished in this industry at all levels (big box gym, small franchise, personal training studio, independent contractors renting space, etc.) IF the trainer takes the proper steps to being successful. 

1. Go to Business School 

You don't literally need to go back to school (you could take a junior college course if you like) but you do need to learn the basics of business. You can do this with a fitness mentor, business consultant or you can take some online or college courses. 

Our certification text books teach us how to train clients but hardly mention how to start and operate a successful business. Most trains skip business school, get a loan and open their doors only to close shortly after. Don't hurry into things, learn first! 

2. Referrals are More Important then Marketing Campaigns

Almost every "personal training business book" preaches that a good marketing campaign is the key to success. I agree that marketing is important however, the most valuable tool for earning new business is a satisfied customer. 

Referrals are king! (Read my current article in the NSCA PTQ for more on this topic) 

3. Build a REALISTIC Budget 

Of course we all want 150 clients to frequent our facility every week however, it takes time to develop a following of diehard clients and a reputation for being an excellent trainer. 

It's a realistic goal to have 150 clients but that is not the number of clients most trainers start with.  When building a  operating budget be extremely conservative and plan for financial success based on low numbers. 

Check out my NSCA PTQ article for more on this topic. 

As business improves, so can your facility! Buy more equipment, upgrade furniture, add lockers, offer a juice bar, etc. Start small, be super successful and grow accordingly. 

Remember, many successful baby steps add up to huge gains! You must plan for these steps and implement them accordingly! Best of luck and keep improving the industry!

Sign-up now to see Robert Linkul speak at the NSCA Setanta College Conference in November 2015 at LIT Sportslab in Tipperary, Ireland. Tickets available here.

Robert Linkul is the National Strength and Conditioning Association’s (NSCA) 2012 Personal Trainer of the Year and is a volunteer with the NSCA as their Southwest Regional Coordinator and Secretary for the Personal Trainers Special Interest Group (SIG).  
Linkul has written for a number of fitness publications including Personal Fitness Professional (PFP) Magazine, Healthy Living Magazine, On Fitness Magazine, the NSCA Hot Topics, the NSCA SIG Newsletter, and the NSCA Performance Training Journal (PTJ) as well as being an international Continuing Education presenter within the fitness industry and the Career Development Instructor for the National Institute of Personal Training (NPTI). 

Robert Linkul MS NSCA-CPT *D CSCS *D
Owner of "Be Stronger Personal Training"
NSCA Southwest Regional Coordinator 
NSCA 2012 Personal Trainer of the Year
The Science of Golf

What Science tells us about improving your Golf

1. Warm-ups can increase your club head speed

It is possible to improve club head speed through a simple warm-up. That is the finding of a study conducted recently by a group of scientists. 

The authors showed how engaging in a vigorous warm-up 5 times a week for 5 weeks before golfing will improve club head speed.

The golfers in this study were relatively inexperienced with a mean handicap of 19.8. The improvements in club head speed went from approximately 140 k/hr to an astonishing 178 k/hr. While they did not measure driving distance, it can be assumed that this also increased dramatically. 

It is also likely that the exercises contributed to a better X-factor and sequential rotation during the down swing.

Thus, the muscles that were required to complete the swing were literally warmed-up or activated in a better sequence. Start with a good warm-up, that is the clear message from this study.

The results of this study reinforce what we have known for some time, a thorough warm-up is essential and should form part of all golfers pre-practice and pre-match routines.

2. Strength training can increase club head speed and driving distances in quality golfers

Recent studies confirm what we have known for decades - strength training improves golf performance. Another study showed how good club golfers with a mean handicap of 5.5 could improve their club head velocity from 180 k/hr to 182.6 k/hr through a programme of strength training. 

The programme involved 2 units of training each week for 8 weeks. While the change in club head velocity was only 1.5%, this resulted in a 4.3% driving distance improvement. 

Yes these golfers were considered good but were not physically trained. 


The results of these two studies indicate that if you have not undertaken a physical training programme then you can increase your club head speed dramatically by doing some simple conditioning exercises. The exercises can be as simple as warm-up type exercises that activate the key muscles of the body.

Scientists have shown that you can increase strength and power after just one training session. The reason - you become better instantly at recruiting and organising the firing and sequencing of your muscles.

This explains why a warm-up can be an effective method of instantly improving. 

Complex Vs Contrast Training: Making Post-Activation Potential Work For You!

By Rory Skerritt 


Today teams and athletes have a limited ability to train while getting in skill sessions of their actual sport. Some focus on their components of fitness so much they have no time to execute their sport there should be a happy medium as an S&C you never get enough time so making the best of your time is crucial.
Effectiveness in training is a key component to peaking, the applications of complex or contrast training can be an important factor in applying a training period more effectively than splitting up into strength cycles and velocity/plyometric cycles.

Coaching approaches used in a Strength and Conditioning unit within a school of sport


by A. Gemmill (University of the West of Scotland), K. Watson (Glasgow School of Sport, Bellahouston Academy) & M. McKenna (University of the West of Scotland)


Coach behaviour heavily influences skill development and therefore is important within strength and conditioning (S&C) (Dorgo et al., 2009; Massey et al., 2002). Yet it has been suggested that S&C coaches focus on physiological adaptations over pedagogical approaches (Janz, 2009). Such a stance could lead to sub-optimal coaching, therefore this warrants further investigation. It has been suggested that researchers should investigate the complexity of coaching. Yet most research into S&C coaching has only focused on what coaches do. Therefore the purpose of this study was to explore coaching approaches and associated rationales in a specific S&C youth sport setting.


After ethical approval a mixed method, grounded theory design was used. The case under investigation was an S&C unit at a school of sport consisting of 3 UKSCA accredited coaches 3-9 years in post. Each coach was observed across three sessions using the ASUOI observation tool with individual interviews conducted pre and post observation. Data collection was ended due to data saturation being achieved. A constant comparative approach was utilised alongside the process of open, axial and selective coding until a grounded theory was reached.


The ASUOI revealed instruction (35.4%, s 5.7%) and feedback (24.4%, s 5.8%) accounted for 59.8% (s 11.5%) of behaviours. Session management (15.9%, s 2.5%) and silent monitoring (12.8%, s 3.4%) accounted for the majority of other behaviours. Although individual differences were apparent all coaches consciously tried to build rapport. The perceived importance of rapport was exemplified by 69.2% of feedback being praise. From the interviews it was apparent that time constraints and pupil preference led to the adoption of instructional approaches the pupils were familiar with (see Figure 1). This was at odds with two of the coaches’ preferred style to promote self-correction and discovery; both of these coaches were sport science graduates. But the coaches did alter their approach, giving less prescriptive activity to experienced groups. The importance of developing functional over perfect technique was highlighted as a compromise to promote fitness development. 

Summary and Conclusion

Coaching background (experiential vs. university) would appear to explain some of the differences between individual coaching rationales. Similarities between this study and wider coaching literature are apparent; specifically the relevance of complex coaching, coach-athlete relationships, self-determination theory and constraints-led perspectives. Finally S&C coaches may benefit from exploring such coaching and skill acquisition paradigms to support alongside more physiological education.


  • Dorgo, S., Newton, H., and Schempp, P. (2009) Unfolding the Practical Knowledge of an Expert Strength and Conditioning Coach. International Journal of Sports Science & Coaching. Vol.4(1), pp.17-30
  • Janz, J. (2009) Overcoaching in the Weight Room. Strength & Conditioning Journal (Lippincott Williams & Wilkins). Vol.31(2), pp.86-90.
  • Massey, C. D., Maneval, M. W., Phillips, J., Vincent, J., White, G., and Zoeller, B. (2002) An Analysis of Teaching and Coaching Behaviours of Elite Strength and Conditioning Coaches. Journal of Strength and Conditioning Research. Vol.16(3), pp.456 - 460.

How To Develop Optimal Physical Prowess For MMA!

by Brandon Richey

Obey the principles without being bound by them — Bruce Lee

There is no doubt that the sport of MMA is growing at a rapid rate in this day and age. I mean martial arts have played a huge part in our lives and within our cultures for centuries. I mean when it comes down to it what matters most is that martial arts can save ones life, period.

Things To Do And Not To Do in the Gym

This list of things to do and not to do is intended to give the player a quick checklist so that he or she is going to get the best from time spent in the Gym.

Things to do:
  1. Always follow a plan – best if this is put together in conjunction with a knowledgeable and qualified Fitness coach. Your plan should be well balanced and be shaped into what we call a ‘Periodised’ programme with set phases for emphasising a particular goal.
  2. Know what the goal of the programme is – are you aiming to build muscle, get stronger, get more powerful or just maintain general strength and power? Depending on your goal your programme will vary.
  3. Have a Functional screen before starting a Gym based programme – to do this you will need to contact a knowledgeable and qualified Fitness coach who should complete a number of simple functional tests to identify YOUR individual weak links and also strengths. This should become the cornerstone then of your programme.
  4. Always warm-up with the actual session in mind – As part of a general start to the warm-up but you must complete exercises similar to those you are going to use in the session. You must also mobilise any tight joints that you have with stretching exercises (preferably dynamic stretches) and you must rehearse the lifts by gradually adding more load. Plan a minimum of 10 minutes warm-up to be ready for your routine.
  5. When strength and power is the goal – Complete the strength and power exercises at the beginning of the routine. Don’t leave them to the middle or end of the session when fatigue has set in.
  6. Ensure that you take the prescribed rest between sets and exercises when strength and power is the goal. Too many athletes and players rush or reduce the recovery time in between sets and exercises in the mistaken belief that they are working hard. Yes they are working hard but if they reduce their recovery between sets and exercises (again when strength and power are the key goals) so that they cannot produce similar or greater power outputs in the next set then they are not going to get the optimal benefits. See below for clear guidelines on the rest recoveries between sets and exercises for different Gym based routines.
  7. Know how long the session will take – this is important if you are to be time efficient. Too often players go to the gym, hang about at the start the session, get caught up in idle chat and lose the key focus of their programme. Conversation can take place later over a recovery drink after the session if it is that important.
  8. Always stretch after a workout. This is just as important following a Gym routine as it is after a pitch session. Remember to stretch out those muscles that have been identified as tight during your Functional screen.
  9. Always ensure that you refuel and rehydrate immediately following the session – there is strong evidence to note that taking a combination of protein and carbohydrates immediately following  a weight training routine will not only speed up recovery but also aid in strength and muscle development.  So have your muscle or power snack prepared before your Gym session.
  10. Finally, it is vital that you have a qualified Fitness coach supervising your routine if possible. There is no doubt that if you have good supervision at all times you will progress at a greater rate and more effectively than if you train unsupervised or just with fellow players.

Now here are some No-No’s during a Gym session.

  1. Do not copy another programme – this is perhaps one of the biggest mistakes for any player. What suits the championship winning team will most likely not suit you. Copying a Gym based programme that has worked for someone else may lead to poor results. Also the current habit of getting programmes from the internet is fraught with similar problems.
  2. Do not continue a workout if you injure yourself – you may notice a slight strain for one reason or another during a workout – get ice and compression straight away and attend to it. Seek the help of a physio then as the next step in managing the injury.
  3. Do not compete with another player in terms of load lifted – if you are on a strength development programme know you own progressions and work at them. If another player can lift 20kgs heavier that you are partnering – don’t overdo it. Gradual progression will get you stronger.
  4. Do not start a programme without completing what we call a period of ‘Anatomical Adaptation’. By this we mean getting the body ready to train. Too many players launch themselves into a high intensity resistance training routine without properly setting the base or foundation for this type of work.
  5. Do not complete any more exercises than is absolutely necessary especially coming in to important games. Yes by all means get a strength training session in on the week of an important game. Getting a few key exercises completed during the penultimate or during the week leading into the important game is very beneficial but overdoing it does not make sense. ‘’Less is More’’ in this period.
  6.  Do not sacrifice technique for load lifted. Some players may attempt to lift a very heavy load and lose their form or technique in doing so. This should be avoided at all costs as injury is the most likely outcome. Always emphasise good exercise or lifting technique – never compromise this.
  7. Do not train when you know you are fatigued especially when strength and power is the goal. Strength and power gains can only occur when you are fresh and recovered for all other training.
  8. Do not fall into the trap of overwork. Take an unload week every 4-6 weeks. By taking an unload week (a week with reduced volume of training) you will be ensuring that any residual fatigue is minimised and this unload week will freshen you up for the next phase of training in the gym.
  9. Do not follow body building programmes without first discussing this with a qualified and knowledgeable Fitness coach. Remember body building is a specific ‘non-movement’ sport that does not require the individual to run, jump, twist, turn, accelerate and decelerate. Using body building techniques too often will likely slow you down and make you less efficient at moving. Now that is a real No-No!
  10. Do not be afraid to strength train – a properly devised strength and power training routine based in the gym will actually make you more mobile (and certainly not inflexible), it will help make you faster, stronger and more powerful – it is a fact! So do not head the old wife’s tale that gym based training will slow you down or make you tight. Remember the weightlifters that you will see in the Olympics are among the quickest, fastest and most mobile athletes in sport. And by the way the sport of weight lifting is totally different in programme and exercise design compared to body building.

The Rest Interval between sets and Exercises.

The rest interval is an often forgotten and ignored training variable. If you ignore this and speed up the rest interval you do so at your peril. If you need to be occupied during what may seem a long rest interval between sets and exercises in the gym then complete a core stability exercise. This is now effective use of the time spent in the Gym.

For Maximum Strength: Take at least 2 minutes between sets and up to 5 minutes in some situations.

For Power:  When maximum power is the goal ensure that you take at least 3 minutes between sets and exercises. Rest intervals of up to 5 minutes is also common for very large lifts such as explosive squats and the Olympic lifts.

For Muscle hypertrophy (muscle mass gain): Take between 30 seconds for some exercises and up to 90 seconds for others.

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The Need for Balanced and Appropriate Flexibility

Flexibility development is not only for many sports men and women but also for our children and youth a neglected component of fitness. This may be because of the seeming lack of applicability of flexibility to performance in team sports and awareness of the relevance of flexibility to better fitness and mobility in general. Whereas a Gymnast and dancer can see the immediate benefits of excellent flexibility as it is a key component in their relative activities, the game player’s need for good flexibility is less obvious. Also, a lack of flexibility can contribute to many of the hypokinetic diseases and movement dysfunction that contribute to poor fitness. A normal balance of flexibility and stability about the joints is a basic requirement not only for all sports participants but also for recreational individuals and indeed the population in general if various conditions such as back ache, knee pain and many other musculo-skeletal disorders are to be minimised (1,2,3,4)

(Hypokinetic disease – those related to general lack of movement).

What is Flexibility?

Flexibility has been variously defined as freedom to move, mobilisation or more technically, the range of motion (ROM) achievable in a joint or group of joints.  Range of motion may be measured either in linear units (e.g. inches or centimetres) or angular units (degrees).  All the experts agree that flexibility is specific for each joint (2,8).  This means that good range of motion about the hip does not ensure good range of motion about the shoulder.  Similarly ROM in one hip may not be highly related to ROM about the other hip and so on.

Flexibility in Children, Youth and Adults

While the need for normal and better than normal flexibility is quite evident in sports, the need for normal flexibility in those who are non sports active is less readily seen. However, normal range of motion about the joints of the body are essential to being able to complete the demands of daily living – moving, completing normal household chores, light physical exercise during shopping.....In fact being active is now clearly seen as a requirement for benefiting health and fitness and for ensuring that the hypokinetic diseases are encouraged
Unfortunately, from childhood the process of being more restricted in joint movement is actually taking place. This is mainly due to our children being relatively inactive. The school is often seen to be the place where every need in the developing child must get addressed.
In general it seems that the opportunity for physical play, free play and physical activity (be it sport or recreation) is limited on the school timetable for both Primary and Secondary schools. Note that we use the word ‘seems’. The reality is somewhat unclear. Studies that have been conducted and that examine the amount of time given to physical activity and play in school indicate a very limited exposure to physical activity. For example data reported from 417 principals and 405 physical education teachers in post-primary schools in Ireland showed that the average weekly time allocated to physical education ranges from 76 minutes in year 1 to 58 minutes in year 6. The average weekly time devoted to physical education in Transition year was 101 minutes (6).

Physical Activity Recommendations

The Department of Health and Children in Ireland outlines the following guidelines for physical activity (5):

‘’All children and young people should be active, at a moderate to vigorous level, for at least 60 minutes every day. Include muscle-strengthening, flexibility and bone-strengthening exercises 3 times a week.’’

Further, the 2005 National Taskforce on Obesity recommended that children should be involved in physical activity for 60 minutes a day to prevent excess weight gain (8).  Current Department of Education guidelines for primary school physical education recommend but do not require sixty minutes of physical education per week (8,9). 

Recent figures suggest that a typical primary pupil spends 54 minutes a week involved with Physical Education  (9,10). This compares to the EU average of 109 minutes and a 240 minute average reported for French children (10).

When we look at the greater picture of physical activity in Irish school children as highlighted by the studies we have noted, it can be argued that Irish primary school children do not get the recommended Physical Education time period per week but they do get good exposure to physical activity outside of the school timetable (8-10). Thus we are reliant on the practices of those adults who supervise and coach sport outside of the school timetable to foster better movement and to develop our children’s passion and involvement in physical activity.

Physical education curriculum

The department of education recently introduced a modern updated syllabus of physical education for the primary school (11). The curriculum is divided into 6 strands as follows:
  • Athletics
  • Dance
  • Gymnastics
  • Games
  • Outdoor and adventure activities
  • Aquatics
The strands cover most of the key activities and indeed sporting skills that are dominant in Irish society and from a cultural perspective it is well balanced. The actual time devoted to completing these activities is certainly one of the chief limiting factors in successfully achieving its aspirations. Of interest is the finding that a 2005 INTO survey (8,9) found that:

    • 60% of pupils rarely if ever experience outdoor pursuits or gymnastics.
    • Less than 1 in 3 get dance and 1 in 3 get swimming lessons.

Figure 1. A recent INTO study showed that 60% of children rarely experience gymnastics (8)

Given the high percentage of pupils who do not get exposure to gymnastics it is plausible that flexibility and indeed certain fundamental movement skills especially those relating to rolling, falling, balancing and getting up from the ground may not be well developed as one of the main strands that develop these fundamental skills is gymnastics and to a lesser extent dance. So while the aims of the new physical education programme emphasise a range of very laudable physical and personal traits and qualities (11) the time in which these aims can be developed is very limited. Recall that over half of the children attending Irish primary schools do not meet the recommended 60 minutes according to the Department of Children and Health and that 54 minutes is considered the typical time spent in PE for a primary school child.

Clearly, Irish school children fall well behind their international counterparts when it comes to time devoted to Physical Education in primary school.

If our weekly time in physical education is just above the recommended daily activity time then the daily shortfall in recommended activity must be completed through sporting activity and free or organised play outside of the school environment. Sadly we do come up short and meeting the daily 60 minutes of activity.

The Importance of Flexibility

The foundation upon which all physical fitness development is based is on a sound functional competence. Sound functional competence implies having a normal ROM about the joint during common functional movements that are applicable to sport. In addition there has to be a good degree of stability balancing this normal ROM about the joint.   Limitations in flexibility about a joint will impact on the efficiency of movement of an individual. On the other hand optimum flexibility helps to eliminate movement that is awk­ward and/or inefficient. This has the effect of improving sporting performance. Because of this important benefit, coaches, parents, physical education teachers should impress upon all children and not just athletes and players that flexibility practice or if you like, training, is important.

Factors Affecting Flexibility 
Flexibility is influenced by a number of factors, which include the following:

Ø  Gender plays a role. Typically, women are more flexible than men.

Ø  Age plays a role. As a child grows he/she becomes less flexible reaching a low point between 10-12 years. After this age flexibility improves but never to the level found during early childhood other than for those who intentionally develop this component of fitness.

Ø  Flexibility increases with heat and decreases with cold temperatures.

Ø  Active individuals are usually more flexible than inactive individuals. A decrease in activity will result in an increase in body fat and a decrease in the pliability of connective tissue.

Initiative for improving Flexibility

We support the notion that through education and greater awareness of the need to move more frequently but also to spend time devoted to establishing normal flexibility, our children can have the opportunity to move better. As a consequence they are in a better position to participate in general activity and recreational pursuits. Drawing attention to the importance of monitoring flexibility is one step within this multicomponent area of physical movement and fitness. Even within the limited timetable for physical education and activity in our schools awareness of the importance of flexibility can be targeted. Further, flexibility practice is relatively easy to complete within a school, home or sports club setting. It is also an enjoyable activity if coached properly.

Thus we at Setanta College support any initiative that will foster greater awareness of the need to not only improve flexibility but also movement in general.

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