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  • Writer's pictureDennis Romatz


Updated: Aug 18

A personal trainer checklist every fitness coach needs to excel

In this blog I'll discuss the vital components of clinical based personal training and a "personal trainer checklist" that every fitness professional needs to know and actively employ in every training session.

As the owner of Dennis Romatz Fitness, with personal trainer locations in Ho Chi Minh City, Phnom Penh and Chicago, I created this detailed personal trainer check list. This is a list of items that every personal trainer should have in their repertoire to ensure their personal training clients get fit fast.

1. Exercise Tests, Evaluations, Screens & Assessments

Exploring and learning about your current condition is the key to designing the perfect fitness training program so that your personal training experience is positive. This is why I perform exercise tests and assessments . During your initial assessment, I leave nothing to chance by thoroughly evaluating each joint and muscle group to analyze firing patterns of primary movers synergistically with secondary movers to determine joint & muscle ranges of motion and any hindrances and their causes as well as scrutinizing the neuromuscular firing patterns. ​ I then analyzes movement patterns to determine if there are any biomechanical imbalances, over and under performing muscles and weaknesses. ​ The data collected is then used to design your fitness training program which includes corrective exercises, re-assimilating neurological firing patterns, correcting imbalances and biomechanics while developing key functional areas for anatomical improvement and increased performance and it ultimately helps to define and design your goal specific fitness training program.

2. Ensuring Success With Complete Fitness Training Programs

I am a science based personal trainer which means I use clinical sciences to collect the necessary data in order to design and administer the most comprehensive & complete fitness training programs to his clients to meet their very specific and individual fitness & nutrition goals. ​ My personal training plans all include fitness, nutrition coaching, wellness, lifestyle, mental and recovery. The principles that I include within every client's fitness training program include:

  • Comprehensive Exercise Testing, Screens & Assessments

  • Principles of Fitness Training

  • Principles of Human Movement

  • Components of Fitness & Exercise

  • Principles of Biomechanics

  • Protocols for Recovery & Rejuvenation

3. Principles of Intelligent Fitness Training

I will ensure that your personal fitness training program is exercise science based in scope and includes principles of intelligent personal fitness training. It will be intelligently designed with fitness training protocols relevant to your specific, personal goals, needs and requirements with methodologies including adding variations to elicit anatomical & physiological responses. ​ I will monitor your progress and progressively scale your fitness training intensities to always achieve better results. ​ Additionally, I will mold your lifestyle behaviors to include fitness & exercise daily and consistently to lesson any chance of health and fitness reversibility.

  • Specificity

  • Individualization

  • Progressive Overload

  • Variation

  • Reversibility

4. Utilizing Principles of Human Movement

I include exercises relevant to your specific goals as well as movements which tick all the boxes of the principles of human movements. ​ This ensures that your personal fitness training program is all encompassing, thorough and complete. ​ The principles of human movement include the following exercises:

  • Hinge

  • Plank

  • Push

  • Pull

  • Squat

  • Lunge

  • Rotation

5. Utilizing Components of Training

I integrate all of the vital components of human movement to create a human body that moves effortlessly with all of it's functions operating synergistically:

  • Stabilization

  • Core Stability

  • Balance

  • Coordination

  • Agility

  • Flexibility

  • Mobility

  • Cardiovascular Endurance

  • Muscular Strength & Endurance

  • Reaction & Responsiveness

  • Speed

  • Power

  • Body Composition

  • Acceleration & Explosiveness

  • Proprioception

  • Kinesthetic Awareness

  • Mental Toughness & Confidence

  • Healthy Nutrition Habits

  • Healthy Lifestyle Behaviors

6. Utilizing Principles of Biomechanics

I firmly believe that every human movement should flow synergistically with your joints, muscles and kinetic chain working together with optimized functionality and performance without ever causing stress strain, pain, fatigue and injury. ​ I know that there are a million ways to perform a movement incorrectly, but only one way to perform a movement perfectly according to correct biomechanics & kinesiology. ​ Therefore, correct biomechanics is at the forefront of every aspect of your human movement and exercises. ​ Some of the principles of biomechanics I focus on include:

  • Stability

  • Stabilization

  • Strength

  • Power

  • Maximum Effort

  • Maximum Velocity

  • Impulse

  • Reaction

  • Torque

  • Angular Motion

7. Implementing Protocols For Recovery & Rejuvenation

Recovery is an essential component of your fitness training success. I ensure this vital and important aspect of your fitness program by implementing recovery tactics and strategies including:

  • Ice Baths and hot sauna

  • External Counter Pulsation Therapy (contracted and provided by local hospitals & wellness centers)

  • Percussive Soft Tissue Therapy

  • Myofascial Release with Foam Rollers

  • Yoga & Therapeutic Stretch

  • Thai Massage

  • Directed Mobility and Muscular Activation Programs

8. Ensuring Benefits of Recovery & Rejuvenation Techniques

  • Enhanced Training Post Recovery

  • Reduced Injuries & Inflammation

  • Increased Energy

  • Increased Performance

  • Improved Mindset

  • Promote Faster Healing

  • Promote Increased Blood Flow

  • Increased Joint Mobility

  • Improved (ROM) Range of Motion

  • Decreased Fatigue

  • Diminished Soreness

  • Diminished Stiffness

  • Soft Tissue Healing

  • Decrease Neurological Disfunction & hindrances

  • Regulate Hormonal Response

About The Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training with locations in Ho Chi Minh City, Phnom Penh and Chicago, IL. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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