Power Lifting

Two-Day Training Course Outline

Day 1

8:00am - 8:30am: Introduction

  • Welcome and course overview
  • Icebreaker activity

Here are 4 examples of icebreaker activities that could be done at a gym venue:

  1. Group stretch: Have participants pair up and take turns leading their partner in a stretch. They can choose any stretch they like, and then switch roles after a set amount of time.
  2. Partner introductions: Have participants pair up with someone they don't know and introduce themselves. Then, have each pair introduce each other to the larger group.
  3. Fitness bingo: Create bingo cards with fitness-related tasks in each square (e.g. do 10 push-ups, hold a plank for 30 seconds, etc.). Participants must complete the tasks and mark off the squares until they get a bingo.
  4. Name game: Have each person say their name and a fitness-related word that starts with the same letter as their name (e.g. "I'm Alex and I like aerobics"). Then, have the next person repeat the previous names and words before adding their own.
  • Introduction to the topic

8:30am - 10:30am: Basic Concepts

  • Definition of key terms
  • Overview of industry trends
  • Importance of the topic

10:30am - 10:45am: Break

10:45am - 12:30pm: Fundamentals

  • Overview of basic principles
  • Examples of best practices
  • Common mistakes to avoid

Here are 5 common mistakes to avoid when powerlifting:

  1. Improper form: Lifting with incorrect form can lead to injury and reduce the effectiveness of the exercise.
  2. Overtraining: Working out too often or too intensely can lead to burnout, injuries, and slower progress.

Here are three reasons why overtraining can be harmful:

  1. It can lead to burnout and fatigue, which can negatively impact motivation and progress. (Source: PubMed)
  2. It increases the risk of injury, particularly with high-impact exercises like powerlifting. (Source: American Council on Exercise)
  3. It can lead to slower progress and gains, as the body doesn't have enough time to recover and build muscle. (Source: Muscle & Fitness)
  4. Not resting enough: Rest is crucial for muscle recovery and growth. Failing to rest enough can lead to fatigue, injury and slower progress.
  5. Ignoring nutrition: Proper nutrition is key to building muscle and improving performance. Failing to eat enough or not consuming the right types of food can hinder progress.
  6. Focusing on weight alone: While lifting heavy is important for building strength, it's also important to focus on other aspects of fitness such as flexibility, endurance, and mobility.

12:30pm - 1:30pm: Lunch Break

1:30pm - 3:30pm: Hands-On Activities

  • Small group exercises
  • Case studies
  • Q&A session

3:30pm - 3:45pm: Break

3:45pm - 6:00pm: Hands-On Activities (continued)

Day 2

8:00am - 9:00am: Recap of Day 1

  • Review of key concepts
  • Clarification of any questions from Day 1

9:00am - 11:00am: Advanced Concepts

  • Overview of advanced principles
  • Examples of innovative practices
  • Emerging trends to watch

11:00am - 11:15am: Break

11:15am - 12:30pm: Expert Course

  • In-depth exploration of a specific area of the topic
  • Led by an industry expert
  • Case studies and examples

12:30pm - 1:30pm: Lunch Break

1:30pm - 3:30pm: Hands-On Projects

  • Large group project
  • Application of concepts learned over the two days
  • Presentation of projects and feedback

3:30pm - 3:45pm: Break

3:45pm - 5:45pm: Hands-On Projects (continued)

Conclusion

  • 5:45pm - 6:00pm: Recap of course highlights
  • Evaluation and feedback
  • Next steps for further learning

Dear Members of Anytime Fitness,

We are excited to announce a new two-day training course on Power Lifting! This course is perfect for anyone interested in learning more about the fundamentals and advanced principles of Power Lifting, including small group exercises, case studies, and hands-on projects.

Led by industry experts, this course will cover everything from basic concepts to emerging trends in the industry. You will learn how to avoid common mistakes and gain practical experience applying the concepts you learn.

The course will take place on:

Day 1

  • 8:00am - 8:30am: Introduction
  • 8:30am - 10:30am: Basic Concepts
  • 10:30am - 10:45am: Break
  • 10:45am - 12:30pm: Fundamentals
  • 12:30pm - 1:30pm: Lunch Break
  • 1:30pm - 3:30pm: Hands-On Activities
  • 3:30pm - 3:45pm: Break
  • 3:45pm - 6:00pm: Hands-On Activities (continued)

Day 2

  • 8:00am - 9:00am: Recap of Day 1
  • 9:00am - 11:00am: Advanced Concepts
  • 11:00am - 11:15am: Break
  • 11:15am - 12:30pm: Expert Course
  • 12:30pm - 1:30pm: Lunch Break
  • 1:30pm - 3:30pm: Hands-On Projects
  • 3:30pm - 3:45pm: Break
  • 3:45pm - 5:45pm: Hands-On Projects (continued)

The course will be held at our [insert location] gym. The cost of the course is [insert cost], and includes a complimentary lunch.

To register for the course, please [insert registration instructions]. Space is limited, so be sure to sign up soon!

We look forward to seeing you there!

Best regards,

Roger General Manager, Anytime Fitness

Gyms in KL