Ok, so since there’s many of us who are newer as well as still in the process of becoming certified and learning the essential basics of the industry, I figured I would post an exhaustive primer on what I believe all trainers should know, as well as a list of reliable and credible resources.

First, certification is merely the beginning. If you are not doing continuing education (something required by the NSCA and most organizations) you’re holding yourself back as well as not delivering as good of a product (training and knowledge) as you could be for your clients.

Second, education does not equal competency nor credibility. An example is Dr. Jim Stoppani, a well-known exercise physiologist and founder of the Jym Supplement Science supplement company and brand. His company was one of the first to use “clinical” dosing as well as being 100% honest on labels, a stand-up move. However, his choice to use creatine hydrochloride instead of creatine monohydrate and then advocate that it is superior to creatine mono despite the evidence not saying so, is an example of someone misusing their credentials and science for profit. Just because someone has a PhD does not mean they are worth a dang. Bunk science and the misuse of science happens daily on this industry.

What you NEED to know as a trainer/coach:

–Basic exercise physiology and how to train and manipulate the body’s energy systems. You do not have to quote the Krebs cycle (dear god that is complex), or even known the ins and outs of the ATP-PCR system. However, you need to know what the energy substrates are, how they are used, how they are replenished, and their effects on exercise. The same applies for the respiratory and cardiovascular systems.

–How to properly and safely coach any and all movements you program. If you cannot do it yourself safely and properly, then you have no business making a client do it. Lead by example.

–When a client is in distress: this dovetails off the special population chapters in the CPT books. If you cannot accurately assess when a client needs a break or might be approaching an injury risk, you need to study and learn more, and should probably seek mentorship. If you hurt a client, it is no one’s fault except your own. Our clients trust us as allied healthcare providers (yes, we are HEALTHCARE PROVIDERS!), and we are obligated to not betray that trust.

-Humility. I am a pretty egotistical nerd myself, but if I can learn something I shut up and take it in. There will ALWAYS be someone who knows more than you. Seek those people out and learn from them. It is also ok to tell a client “I don’t know,” provided that you find the answer for them in a timely manner.

–RESEARCH!!!!!!!! If you do not know how to read an academic research article, you need to learn how. I know it is brutal at times, but it is a required skill you must learn. Learning how to differentiate between good research and bad research is essential. If you understand the basics of research studies and what makes them good or bad, you have won half the battle. This is probably the most technical skill a trainer can have, and there is pretty much no excuse for not being able to do this. It is simply too critical and relevant now since every Instagram ad seems to say, “one study found that…”. You must be able to debunk the bull as well as support what you say.

–Basic biomechanics: this ties in with physiology to a degree but involves physics a bit more. If you know what a moment arm is and how to manipulate it, you are halfway there. If you know how to use accommodating resistance, manipulate the stretch-shortening cycle (SSC), and know the effects of various grips and limb orientations, you have a solid base.

–Basic health psychology theory. One of your biggest challenges will be retaining clients and having them adhere to training. Health behavior adherence is a major issue in both personal training and healthcare and understanding the psychology behind how we humans make health-related decisions can help with marketing, retention, and motivation strategies. You do not have to take a full-blown health psych course (though it wouldn’t hurt!) but knowing the basics is mandatory.

–When to use plyometrics. Plyo is NOT something you perform for repetitions unless it is sports specific. Plyo should also only be done once the client has been taught how to safely land as well as how to break their fall should they lose balance or otherwise lose control over their body. Plyo is for power development and impact absorption training, not cardio like many trainers think. If you are going integrate plyo into a HIIT circuit, make sure the plyo reps are LOW and focus on QUALITY and maximal force output. For example, on a jump squat it does not matter how many reps they do, what matters is how high they jump and if they are able to maintain power output across all sets.

–How to coach bench press, deadlift, squat, and overhead press. These are your 4 fundamental barbell lifts. You can get incredibly strong and well-conditioned doing these 4 alone, though variation is better. All these movements are “functional” as well. If someone says a bench press is not functional, ask them to lie down on the floor prone and then get up without using their chest or triceps. Overhead movements are also critical since shoulder health is a big issue. Teaching someone how to safely use their shoulders in an overhead movement can mean the difference between rotator cuff damage and long-term health.

-WHAT THE HECK IS “FUNCTIONAL FITNESS?!” Ok, ALL exercise is FUNCTIONAL! Why? Because it helps you function better throughout your day…duh. Even bodybuilding, though the aim is physique, is functional since there are objective improvements in quality of life as well as performance in daily tasks. If someone comes to you and says they want to be “functionally fit” or some variation on that phrase, smile at them, encourage, and support them, and program according to their needs and goals.

-Stretching, foam rolling, self-myofascial release, etc.…all these recovery modalities have at best, shaky evidence behind the mechanisms of how they work. There is really nothing wrong with these modalities, but they are not always essential. Case in point, stretching prior to resistance training has been shown in clinical and real-world settings to reduce force output and maximal strength in that training session. I thought this was bunk when I learned it so I tried it out. I have not stretched intentionally unless it was NEEDED prior to lifting for over 2 years, and I actually have less DOMS now and perform better while training than when I stretched beforehand. I will still do some LIGHT stretching afterwards if I feel I need it but chasing flexibility can result in a loss of stability, depending on what you are doing.

Now if the client develops cramps, by all means stretch, massage, heat, etc. Avoid ice as it blunts post-workout inflammatory processes that help rebuild the tissues. My rule of thumb for mobilization work comes from Chris Duffin: if you can get into the position you need to be in, you do not need to mobilize. If you cannot get into the right position, mobilize, but only enough to get you to where you need to be. Excessive flexibility has a correlation with increased injury risk during both aerobic and resistance training. Ligaments and tendons are supposed to resist stretch and help hold everything together. Oh, and it is impossible to stretch/deform the IT band. The force required to deform is beyond what a human can exert and would literally crush your femur. All in all, most stretching/foam rolling is results in changes in neural tone and a change in our perception of “stiffness” or “tightness.”

–Technique/Form: I am a form Nazi, and my clients thank me for me. Proper technique = safety, better gains, and you do not look stupid. Also, to dispel a rumor and myth, strength athletes do NOT let form slip for their PR’s…PR’s demand strict form or else the PR attempt will injure or kill you. Period.

–What the laws and regulations are regarding your livelihood in your area. Have insurance, have a waiver, have your butt legally covered.

–BASIC nutrition: You are not a Registered Dietician (unless you are…), so do not meal plan for people. It is not within your scope, and it can be illegal depending on local laws. Have a list of RD’s in your area so you can refer people as appropriate. Oh, and for the love of god, do not say crap like “turn muscle into fat,” it is a lie, gimmicky, and makes you look like an infomercial tard. “Burn fat and build muscle” is far more accurate of a statement.

-Know your client’s healthcare team. If your client is going through rehab, just had surgery, etc., ask if you can talk to their physical therapist, chiro, etc. so you can find out first-hand what the contraindications, restrictions, and goals are. One of my powerlifters had an acute hip flexor strain that required rehab. I literally spoke on the phone with his PT and adjusted his programming so it would work symbiotically with the rehab work. The client fully recovered and did so far faster and more completely than with therapy alone. If the goal is cardiac health post-infarction (heart attack) talk with the cardiologist and therapist so your training does not interfere with patient recovery. Talking to MD’s might be intimidating at first, but they really do appreciate it when CPT’s do their jobs right and put the client’s health and well-being first.

I could write more, but I will leave you all with a list of resources for now…

Books:
Starting Strength, Mark Rippetoe
Any/all CPT guides (primers) from the Certifying Bodies (NSCA, NASM, etc.)
Health Psychology 6^th edition, Brannon, Feist, & Updegraff
Science and Development of Muscle Hypertrophy, Dr. Brad Schoenfeld (heavy reading, essential for body builders and trainers who are highly committed and technically savvy)
Becoming a Supple Leopard, Dr. Kelley Starret
EFS Basic Training, Dave Tate & Jim Wendler
Strength Training Anatomy, Frederic Delavier
The FITT-ViPeRS Exercise Programming Principles – Joshua C. Slone (my book 😊 )

People:
Dr. Mike Isratel
Dr. Ben Pollack
Dr. John Rusin
Dr. Kelley Starrett
Dave Tate
Charles Poliquin (RIP)
Jim Wendler
Mark Rippetoe
Chris Duffin
Christian Thibadeau
Boris Sheiko
Paul Carter
Omar Isuf
Alan Aragon
Chad Wesley

Places/Companies/Social Media:
Revive Stronger (YouTube)
Renaissance Periodization
Elite FTS
Kabuki Strength Labs
MobilityWOD
T-Nation (check the authors of the articles)
www.painscience.com (absolutely OUTSTANDING)
www.examine.com (unbiased, straight forward supplement and dietary information)
Juggernaut Training Systems
Move Well, Live Well Preventative Healthcare Services (my business 😊)

I hope this has been informative and helpful to you all!

Move Well, Live Well!

Josh