Get the most out of your training plan.
Gain the most out of your training.
The key to effective training does not only lie in getting your hands on a good training program. Where this definitely helps, there are many other factors that come into play when you are trying to optimise your results.
The following content will help you to achieve the most our of your training. It covers things such as the first week of the 10 week program and free access to the rest of the program, exercise variations to help you find the most stimulative exercises for you in achieving your goals, a training log to help you track your progress towards your goals, guides on how to warm up and cool down effectively, addition information on program design and exercise selection, and more.
*Disclaimer: We are NOT medical professionals here at Melbourne Outer Eastern Fitness. Before using our fitness, nutrition and wellbeing advice, it is important to get clearance and advice form your medical professional to see if it is a suitable option for you. Any recommendations are NOT a replacement for medications or other therapies. Melbourne Outer Eastern Fitness (and Daniel Moynihan) are not responsible for anyone who has not spoken with there Medical Professional before using our recommendations.
All documents included or exchanged between Daniel Moynihan and the Client are the intellectual property of Daniel Moynihan and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.
10 Week Program - Week 1 (Priming Week)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
To gain free access to the rest of the 10 week program head to our Instagram, follow us and turn on post notifications to make sure you don’t miss a workout.
Starting on the 5th of April we will be posting daily workouts that apply all the key elements to ensure you are getting the most out of your training - all you have to do is take them to your gym and put it into action!
Exercise Substitutions.
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Training Log.
Tracking your training is a pivotal and often overlooked part of ensuring you get the most out of your training. If we do not track how we are progressing, how would we know if the training program is working? And how would we know how hard to push ourselves in the next session?
Click the link provided below to gain access to our training log so you can use it to track your training.
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Warming Up And Cooling Down.
The following downloadable guides on ‘Warming up and cooling down’ and ‘Exercise types and movement patterns’ are excerpts from our coaching guides given to our clients as part of our system designed to teach you how to gain full confidence and automation in your training. To find out more about what we cover in our training plan click the link below.
Before every workout it is very important to prime our bodies so that we can perform at our best. One way to do this is to start each session with a warm up.
Warm ups can be broken down into three components:
Raising body temperature.
Activation.
Mobilisation.
To learn more about these components, how to implement them and how to cool down after a workout, click the link bellow.
Exercise Types And Movement Patterns.
The following guide covers an in-depth conversation on key exercise types and movement patterns and their role in effective resistance training. Click the link bellow to get your copy.
Helpful Videos.
The following videos will help you gain insight to a variety of key training principles that make up effective resistance training. Applying these to your training will put you well on your way to achieving the results of you dreams.
Organising Your Workouts.
The RPE Scale - Intensity Of Effort.
How Long To Rest Between Sets.
Organising Your Workouts Throughout The Week.
