How to build a training plan on Manage Fit

Training programs on Manage Fit are broken down into several tiers, allowing you to build a database of exercises, complexes, workouts and training weeks from which you can create endless bespoke training cycles for your clients.

Exercises

The exercise database system allows you to manage and store data on each of the exercises you use in your training plans. When creating an exercise you have the option of adding each of the following bits of data. 

Video: Input a URL link from youtube, vimeo etc.
Instructions: Add a breakdown of how to perform the exercise
Movement Patterns: Input whether a movement pattern is associated with the exercise; toggle between NA/Dynamic/Isometric
Exercise Level: Exercise level runs from 1-6. Due to the difficulty of categorising exercises by difficulty the level system is slightly subjective however the basic premise is that the more muscle mass and joint actions are involved, the greater the proprioceptive nature of the move and the more explosively it is performed the higher the exercise level. The following table should give a reasonable guide: 

Using the above system a bicep curl = Lv 2, Bench press= Lv 3, Back Squat = Lv 4, Cleans Lv 6, Step Back Lunge with overhead press = Lv 5. 

Movement Phases: Select how many phases the exercise has. A burpee is made up of two independent movements, as are the olympic lifts, whilst a thruster though combining a squat and shoulder press combines these in the same phase. Some exercises/flows contain many distinct phases such as the turkish get up.   

Complexes 

The Complexes database allows you to create a database of building blocks that can be used repeatedly across workouts. This simplifies session creation, allowing you to call on a database of circuits, yoga flows, strength elements etc. rather than having to create each session from scratch. The inputs for creating a training complex are broken down into tabs:

Main Section: Here you will add the complex title and any search tags. This is the information you will see when searching for the database so make it something that gives you all the details necessary to identify each unique complex.

Tab 1: Breakdown

Rounds and Round duration: This allows you to enter the number of times a series of exercises will be completed, and how long the client has to complete them and rest. This is used for the workout timer, so in the case of a strength element where you are doing 5 sets of 5 reps of an exercise you may input that the client will complete 5 rounds, with each round lasting 300s giving the client 5 minutes to complete there reps and recover before the next set. Alternatively in the case of a 15 Minute EMOM you would input that there are 15 rounds each lasting 60s while in the case of a 30 minute AMRAP, although you may anticipate a certain number of rounds, the timer only needs to countdown 1 thirty-minute round.
Rest: [Y/N] This allows you to add a specified intra round rest period.
Rest after rounds: Tickbox input for each round, autoselected
Rest Duration: Input the allotted rest time.
Simple outline of exercises: Here you will give the client all the details required to perform the circuit. For instance: 

Every 4 Minutes [4X]
- 10 Back Squats
- 20 Walking Lunges
[Extra 2 minutes rest after round 2]

The amount of detail you go into and how you structure these is down to you. I would recommend building them in such a way that separate elements of the workout form different complexes. For instance add a specific complex for your buy-ins/cash-outs, or if there are three disparate circuits amalgamated into one workout, create each circuit as a separate complex so they can be used repeatedly in different layouts.  

Tab 2: Details 

Type: Here you can select which category the complex best falls into. You can also create your own custom complex types. 

Intensity: Here you select which category best reflects the absolute intensity of the complex.

Level: Input the average exercise level for work being performed as describes above. 

Complexity: This field allows you to define whether the complex is suitable for beginners, intermediate, advanced or elite athletes. Input the lowest suitable level. 

Tab 3: Exercises

Add exercises in order of appearance within the complex. Click add new exercise, then search the exercise database. If the exercise you are trying to add does not exist, click create new exercise. Once all exercises are added this will be used to create a slideshow of exercise videos for the complex and pull through data on movement patterns trained.  

Workzone Tabs [Speed, Power, Strength, Conditioning]

These tabs are used to input workload data for the complex, allowing you to input the number of reps/wortime spent in each workzone as described below.   

Tab 4: Speed [Workzone Tab]

Tab 5: Power [Workzone Tab]

Tab 6: Strength [Workzone Tab]

Tab 7: Conditioning [Workzone Tab]

Workouts 

Workouts can be created directly in an athletes account, within a group or saved as a template.

When creating workouts, you can either add existing complexes or create new complexes to build the session structure. When adding a complex you will be asked to provide two details

Customer Title: This is the title for the complex that the client will see.  

Order: This is where in the workout the complex will appear   

Once a workout has been created, you can click into the workout in a clients account to add any specific information on how each complex should be performed. Selecting the RPE the client should push to, any specific coaching notes or recommendations for weights to use. This can only be done at the client level. 

Furthermore, workouts can be duplicated, either duplicating all selected workouts to a specific date, or projecting them forward by a number of weeks. 

Microcycles 

Finally, the system allows you to program training weeks. You will then be able to plug an entire weeks workouts into a clients plan with the click of a button. Once these workouts have been added to your clients account you can amend the dates to fit your client’s unique schedule.