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Stuart Best Coaching App Workout Guidelines

App & Workout Guide

Introduction

The Stuart Best Coaching app is supported by one of the world’s leading personal training software providers.

The app and the browser interface are potent tools for recording and tracking your training sessions.

However, to use it to its full potential, you must understand what it can do and how to use it.

For that reason, I have created this easy-to-use document to guide you on how to use the app and unleash its full potential.

At the top of the document is a jump menu, meaning when you want to find a function, look for it in the menu, click it, and you will be jumped to the relevant section in the document.

There are also ‘Help Videos’ available to view in the app. These can be accessed by tapping the ‘Menu’ icon on the bottom right of the screen.

The app has many other features outside of tracking workouts, some of which you can access for free, and some are only accessible to my personal coaching clients.

But please feel free to use the app to track your health and fitness, from nutrition to weight loss and body transformations, and access my free nutrition resources (files icon in the menu).

Before you Workout

Ensure you have warmed up correctly before starting the workout’s ‘main component’.

The ‘main component’ is considered the section that aims to stress your cardiovascular or musculoskeletal system or both.

Exercises before the ‘main component’ may include SMR exercises, static or dynamic stretches, mobility drills or prep & activation exercises.

When resistance training, perform rehearsal/warm-up sets before lifting loads that are stressful to the musculoskeletal frame. The heavier the load, the more warm-up sets should be performed.

Also, please pay attention to the recommended ‘Tempo’ of the exercise, as this significantly affects the outcome of your training.

If you want to watch a video explaining Tempo, please scroll to the bottom of the page.

Selecting a Workout

Select ‘Workouts’ at the bottom of the screen. Find the workout you wish to perform via the ‘View all’ at the top right of the screen and search for the programme type.

All workout names are structured as follows…

Body Part or Type – Workout Description – Workout Goal

i.e., Arms – Arm Burner Supersets – Build

i.e., Total Body -Muscular Strength & Endurance Dumbbell Circuit – MSE

Workouts can also be filtered via the filter icon to display workouts alphabetically or from recent to old.

When you have selected a workout, you can view both the exercises and a description of the workout via the ‘Details’ tab at the top of the screen.

The details will tell you whether the workout is a ‘gym-based’, ‘perform-anywhere’ or ‘box-based’ workout, the equipment you will need and the training system and exercises in the workout.

To start the workout, tap the ‘Start Workout’ button at the bottom of the screen.

In Workout

You can perform the following tasks.

Re-order Exercises: Click the three dots at the top right of the screen and click ‘Re-order Exercises’. To make any changes hold the three lines on the right and drag the exercise to a new position. When completed, tap ‘Done’ at the bottom of the page.

Quit Session: Click the three dots at the top right of the screen and tap ‘Quit Session’.

Exercise Information: Tap the exercise name or image, allowing you to view a demonstration video, read a description of the exercise, and see information about the characteristics of the exercise.

Swapping, Removing or Combining Exercises: Tap the three dots next to the exercise name to open a screen where you can combine the exercises in the workout into a group of exercises, making either a Superset or Circuit (aka Giant Set).

You can also swap the exercise via this screen by tapping ‘Swap Exercise’. This screen will automatically allow you to see exercise alternatives or search for them by name, body part, recent, or frequent.

When you have decided which exercise to swap in, tap the exercise and then ‘save’. This can be performed multiple times if needed.

You can also remove the exercise from this screen by tapping the trash can.

Adding Exercises

At the bottom of the list of exercises, you will see ‘Add Exercise’. Tapping the button will open a screen that allows you to search for exercises by name, body part, recent, or frequent.

Adding Sets

Tap the ‘Add Set’ button at the bottom of each exercise to add an additional set to that exercise.

Deleting Sets

Left-swipe the set you wish to delete to show a red trash can and click the icon to delete the set.

Recording Workout Data (Kg, Reps, Tempo, Rest)

By default, I have designed the workouts with recommended reps, tempo and rest periods. If the exercise has a weight component, this is set at 1kg to allow you to personalise the workout.

See the ‘Repetition Guide’ below for more information on finding a suitable weight.

Record reps and sets and compare them to your exercise history to help motivate yourself to improve on previous workouts.

To do this, enter the weights, reps, or any other variables you can record (exercise dependent) and tick the box on the right of the variables.

Note: tapping the tick above the boxes will tick all sets as complete.

Editing Acute Variable Fields (Kg, Reps, Tempo, Rest)

All acute variables can be amended by tapping the word, i.e., ‘kg’; from here, a drop-down menu will appear with the available options you could replace the selected item with.

So, you add a Plank exercise to your workout, and it says ‘kg’, but if you want time, swap it out using the drop-down menu.

For any acute variable field you don’t want to use, select N/A from the drop-down menu, and the field will turn blank. To change it back or to another, repeat the process.

Ending the Workout

Tap the ‘Finish Workout’ button when you have completed your workout.

NOTE: You will see a ‘Feedback’ field, and below is an option to ‘Use workout to create new template’.

I suggest you click the slider and call the ‘Template Title’ a variation of the original workout name and add the date you completed the workout! And tap ‘Done’.

Why? This will record the workout with all the weights you have used and any changes you made, allowing you to repeat the workout easily.

To find your personalised new template, tap ‘Workouts’ at the bottom of the screen. Tap ‘Start Workout’, tap ‘Select Workout’ and tap ‘Created’ at the top of the screen.

You will find all the workouts you saved under ‘Workout Template / Created’.

On the FLY

If you want to perform a workout without following a workout or using a template you have created, you can do so on the FLY.

To do so, tap ‘Workouts’ at the bottom of the screen. Tap ‘Start Workout’ and tap the slider against ‘Follow Workout Template’ to turn it off.

You can tap ‘Add Exercise’ and make any change within the workout using the information above.

NOTE: You must save the workout you performed via the ‘Use workout to create new template’ if you want to find the workout in your saved ‘Workout Template’.

You can view the workout by accessing your calendar if you don’t. Click the ‘Menu’ icon at the bottom right of the screen, tap ‘Calendar’, then scroll to the date you performed the workout.

Any workout data (kg, reps & sets) added on the FLY will automatically be recorded in your workout data and viewable when you next perform that exercise.

Repetitions Guide

If you CAN perform with good technique MORE than your assigned reps, increase the weight on either your next set or your next workout.

If you CAN NOT perform with good technique your assigned reps, reduce the weight on the next set or workout.

The assigned repetitions are a guide, they are not set in stone, but good technique with proper control is.

Repetition (Rep) Ranges

If, for example, you have been assigned 12 reps, working anywhere between 9-15 reps is an excellent range to work within. This would be 3 reps under or over your assigned reps.

On the first set, you should be able to perform 12 or more reps, but on your last set may drop to as low as 9 reps.

The weight is too light if all sets can be performed above your assigned rep range.

The weight is too heavy if your last set drops below 9 reps.

By tracking your weights, reps and sets on the app, you can effectively evaluate when it’s time to increase the weight in either this or your next workout.

It is best to use ‘Double Progression’, a combination of increasing the reps and the weight to progressively overload the tissues and ensure an adaptation of your body.

This means that you may only be able to increase the reps in some workouts, but in others, you can increase the weight. And occasionally both.

As long as the trend increases total load (reps x weight x sets = load), you’re progressing well. So, keep tracking your progress, be consistent in training regularly, and you will be rewarded with improvements in strength and positive changes in body composition.