Type A Training

Is she a Type A?

As much as we prize our detailed oriented assessments and movement screens, undoubtedly the best evaluation with a new client is the initial conversation before hitting the gym floor.

With this in mind, I teach all of my trainers to learn as much detail as possible about the client's goals, occupation, background and interests-- as all these things have a bearing on program design.

Not only does this develop a rapport (or not so much) with the client, but we also learn the type of personality we are dealing with.

Generally these fall in to two catagories:

Type A- Aggressive, competitive, difficult to instruct

Type B- Submissive, cooperative, easy to instruct

I can usually spot these right away by their background, lifestyle and description of their goals.

Type Bs usually tend to be individuals such as parents, teachers, programmers and even mailmen (provided they are not carrying a weapon of some kind) who are used to cooperating with others.

They are usually easy to direct and take to heart the lessons we attempt to impart on issues such as off-day recovery, energy system work and proper nutrition.

On the other hand, we also frequently see type A personalities who are just the opposite.

Consisting of business owners or leaders in their fields, these individuals are used to calling the shots and do not take kindly to being directed. These individuals are after immediate results and possess the "bang it out" mentality to undermine even the most well constructed program.

Frequently late and glued to their blackberries, Type As can be seen as the fitness equivalent of adult delinquents.

But while we almost never see Type A's stick with training for long, it is possible to get through if (and this is a big if) you can get them to recognize the value in what we do.

Working your plan:

Because these individuals often take direction poorly, the key to doing so is creating situations in which they are forced to slow them down and "feel" the value of exercises, stretches and proper direction.

In my recent article on Thirty Minute Training sessions, I detailed the manner in which we utilize timed circuits to keep early morning clients time efficient. This involves performing three exercises (push, pull and legs) back to back for a period of 8-12 minutes.

Though this technique is intended to allow us to coach time strapped clients as they move through the circuit, THIS WILL NOT WORK WITH TYPE As (I cant stress this strongly enough)

You will quickly find Type As moving like a bat out of hell with no attention to form. If you look away for a second, you may find them talking on their cell phone or doing biceps in the corner. The point is they quickly lose interest in anything over 45-60 seconds.

In fact, the only format I have found to be truly effective with this type of client is interval training. To combat a short attention span, we simply condense a ten minute timed circuit in to a series of 30-45 second intervals.

This approach allows us to coach the client and correct their form without fear of going off the rails.

Here is an example of a program designed for a Type A:

Dynamic warm up/Power (6 min):

A- Wall slide
B- Squat to stand
C- Inchworm
D- Split squat (static hold each side)
E- Lateral squat
F- Tall twist
G- MB slam
H- Power skips

* 30 seconds for each exercise. Perform in circuit fashion once.

Corrective exercise (4-5 min):

A- Stability ball rollout
B- Stability ball bridge
C- Stability Ball Ys
* 30 seconds per exercise. Performed in circuit fashion 2-3 times.

Strength Training (10 min):

Push- Single leg push up
Legs- Step up
Pull- X-pulldown
*30 seconds per station. Perform back to back in circuit fashion three times.

Conditioning (5 min):

Upper- Rope slams
Lower- MB sprint
* 20 seconds on/10 seconds off. Exercises performed back to back 2-3 times.

Flexibility (2 minutes):

Split squat EQI
Push up EQI
* 30-60 seconds for each position.

Session notes and considerations:

This guy better be a type A!

The first thing many will notice is that our session is broken up in to multiple smaller segments.

Ironically, the format above is modeled after the TPI cyclone created to impart fundamental skills to children 8-12! Much like younger children, type A clients possess a limited attention span and keeping each section in 5-10 minute segments allows us to keep them engaged and paying attention.

As our first concern with any client, injury prevention and corrective exercise are placed first in the session. While the client may prefer to go straight in to burpees, a proper warm up and corrective exercise will leave them winded and feeling better after a long day spent seated.

In this model, we pair relatively exerting workout segments (warm up, conditioning) directly before slower portions (corrective exercise and flexibility). This also allows us to remove pent up energy and slow the client down a bit for coaching. The key here is to speak up and correct the individual as you would any other client-- just keep in mind you have exactly 30-45 seconds to do so!

For conditioning and flexibility, make sure to eliminate all distractions by having water on hand and cell phone strategically out of view. By the end of the workout, the goal is to leave the client thoroughly engaged and in better shape than when they arrived. If you have achieved your goal, they will let you know!

Through the looking glass:

In order to successfully get through to your client, we must keep our instructions short and sweet. Here is an example:

1. Perform a 90 second hip flexor stretch twice per day
2. Eat 5 meals per day

Notice these instructions are crystal clear and leave no room for misunderstanding. In the beginning, I have found one of the more effective strategies for adherence is to simply ask them (or challenge) them to give you their word they will take your two suggestions for thirty days.

Though it may be difficult to get through initially, the client will undergo a complete conversion—going to lengths to adopt your every suggestion—if they see results.

Once this occurs, prepare yourself to be flooded with clients, opportunities (and possibly fame and fortune if you happen to train Oprah)

My question for readers what are some of the strategies for dealing with high maintenance clients? How many Type As have you train effectively at once? Feel free to share frustration stories below.