everfit

Making Online Training a Virtual Breeze with Patryk Piekarczyk

Patryk tells us how Integrit Performance delivers all-inclusive online training fitness and nutrition coaching using Everfit Thanks to a certain viral pandemic, online training has boomed in the last two years. Many personal trainers and gym owners have jumped on the bandwagon and discovered a variety of benefits (and challenges) to navigating the virtual training […]
Everfit Team
Sep 29, 2021 6 min read

Online Personal Training Periodization Plans: RIR and RPE

How do you successfully offer RIR (Reps in Reserve) and RPE (Rated Perceived Exertion) in Online Personal Training Periodization? What is RPE? Rating of perceived exertion, or RPE, is often used to assign a rating that corresponds to how challenging a set was. Often this is used for just a top set in online personal […]
Patryk Piekarczyk
Sep 29, 2021 5 min read

5 Tips To Get Your First 10 Personal Training Clients

Congratulations! You finally did it, you made the leap into the future by launching your online coaching business. However, chances are you’re starting off with zero or only a couple of personal training clients.  But don’t worry, there are five easy things you can do to quickly add your first 10 personal training clients using […]
Patryk Piekarczyk
Aug 13, 2021 5 min read

“Essentials of Program Design” Series for Fitness Coaches

Trevor Short is an exercise physiologist at the University of Hawaii, previous coach to NFL / Olympic athletes, & previous COO of a multi-million dollar training studio. Now he’s teaching you the essential concepts of designing a fitness program. Learn the essentials of programming to the next level with these key considerations.  How to perform […]
Everfit Team
Jul 21, 2021 < 1 min read

FITT – VP Principles of Exercises Rx (Intensity, Total volume, Aerobic program design, Rest-time)

At the base of every exercise prescription lies the FITT-VP principle. Trevor explains training frequency, intensity, time, type, volume, and progression. Key takeaways: Frequency = How often an individual trains Intensity = How hard an individual is working Training Time = The duration of each training session Training Type = The training mode Volume = […]
Everfit Team
Jul 21, 2021 7 min read

Methods and approaches to measure or predict muscular strength.

In this video, Trevor mentions the way to define strength. He also outlines methods and approaches to measure or predict muscular strength. Key takeaways: 1RM = Greatest resistance that can be moved through a full range of motion in a controlled manner.  The Repetition Maximum prediction method is used when it’s not safe to test […]
Everfit Team
Jul 21, 2021 6 min read

How to prescribe Rest Time

Rest time has a profound impact on training and should be predetermined based on the needs analysis or bioenergetic specificity. Trevor explains prescribing rest time based on bioenergetics and work : rest ratios.  Key takeaways: Rest time should be measured during training with a stopwatch Rest time has a profound impact on the exercise stimulus […]
Everfit Team
Jul 21, 2021 4 min read

Ancillary Topics in Exercises Rx (Set progression, Tempo, Set types, Progression/Regression and Alternate Exercises, Other set types)

Trevor talks about ancillary topics in exercise prescription and how to use them in your programming Key takeaways: Training sets should progress from a warm up load to a working set load Tempo can increase or manipulate time under tension Drop sets can be used to increase power output, increase volume, and cause neurological adaptations. […]
Everfit Team
Jul 21, 2021 4 min read

What is Tempo?

Tempo is a critical component of exercise prescription. Effective use of tempo can lead to desired adaptations. Trevor outlines what tempo is and how to use it.  Key takeaways: Tempo can increase or manipulate time under tension Tempo gives more depth to exercise prescription Tempo gives athletes a sense of focus and specificity.  In this […]
Everfit Team
Jul 21, 2021 3 min read

What are Warm-up set, Drop set, Failure set, superset & Giant set

Not all sets are created equal. Trevor outlines the different case uses of different set types.  Key takeaways: The warm up set, also known as movement prep, is critical to prime the nervous system and muscles for the work to come. Drop sets can be used to increase power output and increase training volume. Sets […]
Everfit Team
Jul 21, 2021 6 min read