A Standard Operating Procedure
Gray Cook Program Design — Alwyn Cosgrove Program Design — Using the FMS in a Training Business
Gray Cook, Lee Burton & Alwyn Cosgrove
A System That Consistently Delivers Results
To Succeed, You Need a System
In order to succeed in the fitness profession, you need a system. A quality system will help consistently deliver results, make your clients happy, and spread the word about your ability to help people achieve their goals.
The Functional Movement Screen (FMS) is a tool designed to help you build a system that delivers great results to your clients, no matter who they are. The FMS is a quick, 10-minute screen consisting of seven tests that help you identify ‘weak links’ in your clients’ bodies. These ‘weak links’ are often the things holding them back from the results they want, whether it’s fat loss, better functioning or increased performance in sport.
But just how do you use the FMS results to create an individualized training program? How do the results help you know what areas to focus on, and what exercises to select?
In The Future of Exercise Program Design, the founders of the FMS—Gray Cook and Lee Burton—explain the FMS tests, and what the screen tells you about what your clients need to get the results they’re looking for.
But more importantly, they’ve invited Alwyn Cosgrove of Results Fitness to show you how to use the FMS results to tailor programs to your clients. Results Fitness is one of the most successful gyms in America, and has successfully used the FMS to create a system that consistently delivers results for their wide range of clients.
The FMS has helped them know what areas to focus on for their clients for faster and better results. This has helped them build a happy clientele, a great reputation, and a successful fitness business.
In this video, Alwyn will show you exactly how he does it, using real examples from his own gym so you can see how a master program designer crafts individualized programs that get good results.
Design Programs That Get Results & Get People Coming Back For More
Gray Cook, Lee Burton & Alwyn Cosgrove will explore—
- The importance of having a standard operating procedure to guide your programming
- What the FMS is, and how it fits in with the programs you write for your clients
- What to look for before you start designing a program
- How to design a program using the results of the FMS: five case studies
- and much more
If you truly want to build a successful fitness business, and help people get the results they want, let Gray, Lee and Alwyn show you how to use the FMS to design individualized training programs that get results for your clients, and keep them coming back for more.
Get Gray Cook, Lee Burton and Alwyn Cosgrove’s The Future of Exercise Program Design video and learn how to use the FMS to design individualized training programs that get superior results for your clients, and keep them coming back for more.
What People Are Saying About The Future of Exercise Program Design
Real case studies are always a great opportunity to put theory into practice. As usual, Gray does a fabulous job reviewing the philosophy of the FMS, laying the groundwork for what Lee and Alwyn present. You’ll have to watch this a few times to take it all in!
~Tasher Adaarewa ***
Speaking with incredible charisma and the kind of easy confidence that only rock-solid experience can bring you. If you’re a fitness professional and this DVD hasn’t made it onto your radar, grab it. When you’ve got Gray Cook, Dr. Lee Burton, & Alwyn Cosgrove teaming up to guide your programming to a streamlined process, you can’t go wrong!
~Dr. Mark Cheng ***
If you’re interested in applying the FMS to your training clients, I think this is probably one of the best products the Functional Movement team has put out. Gray does a really good job at pointing out how to weed out information that is not relevant for the personal trainer. You’re not discarding information, you’re simply not applying information that isn’t relevant to the situation. Overall this is a good presentation that any FMS practitioner will be well served by picking up. This is application-level material at its finest.
What’s Covered in the Presentation
In the first disc, Gray outlines the importance of having a standard operating procedure when identifying needs and taking subsequent action. He explains the FMS tool and shows how it fits in with your client intake process. Here’s what is covered (including transcript page references)—
- The one thing Gray has built his entire career in fitness, performance and rehabilitation doing. pg.2
- What the point of the FMS is—and isn’t. pg.2-3
- What the ‘0’ and ‘1’ scores on the FMS mean. pg.3
- How much do you need to bench to play in the NFL? How strong you need to be in the bench press—Gray’s experience at an NFL training camp. pg.3
- The wrong way most people train stability. pg.4
- How many movement screens you probably need to do for it to be a smooth, seamless and standard process. pg.4
- The SAID principle: Is it always true? See pg.5-6
- The danger of clinging onto a certain methodology, like Pilates, yoga, martial arts, Olympic weightlifting, powerlifting, kettlebells, and others. Yes, you can be an expert on a method, but you also need to keep this in mind on pg.9
- The dangers of collecting too much information during assessments. pg.9-10
- Professional horse race predictors: Results from a study investigating whether having more data actually increased their chances of picking the winner. pg.10
- What Gray does when he changes NFL weight room programs. pg.11
- The problem with following the Workout of the Day trend. pg.11
- What’s happening in the body of someone who is wobbly on one side when doing a lunge. pg.14
- The only type of stability or motor control that matters. pg.13
- Two thoughts Gray has when he sees poor movement screens. pg.13
- How physical standards have changed in America since 1965. pg.14
- Should movement standards be changed according to activity level or the age of the group? See pg.15
- The common reason people can’t touch their toes. pg.16
- The difference between dysfunction and deficiency, and how to treat each. pg.16
- Where the FMS fits in the client assessment process. pg.18
- What information the FMS is trying to capture. pg.18-19
- What FMS score signals that you don’t need to focus on correction anymore, and what you should focus on instead. pg.19
- The only thing the hurdle step is meant to check. pg.20
- The basic thing Gray works on when he has a client who has single-leg stance problems. pg.21
- How to break a bad habit. pg.22
- What you should be careful of when training golfers and throwers. pg.23
- Why the lunge test is important if you work with older people. pg.23
- How far the FMS will take you in range of motion. pg.24
- How motor control problems are separated from mobility problems in the FMS. pg.24
- What FMS score signals that a motion is acceptable for training. pg25
- The three functional positions in a standard movement screen. pg.27
- What the rotary stability test tells you. pg.27
- A checklist for designing a personalized training program. pg.28
In the second disc, Lee discusses the importance of digging deep to find relevant issues that affect the way you program for your clients. He gives two case studies and explains issues relating to the FMS and its use in designing training programs. Here’s what is covered (including transcript page references)—
- What to look for when asking about a client’s physical history and background. pg.2
- Which age groups is the FMS appropriate for or not appropriate for? Lee’s answer on pg.2
- Example of a senior, high-level amateur golfer with an FMS score of ‘7’: Lee’s approach to training, and where to start. pg.2-6
- What you have to address before addressing stabilization. pg.4
- How to improve mobility in 10 minutes in someone who is locked up in the hips and upper back, and then how keep the improvement. pg.5
- How to improve shoulder mobility. pg.5
- Is an exercise a corrective or a workout? See pg.6
- How to improve the leg raise. pg.7
- What next: How to progress from ground mobility work. pg.7-8
- An updated program for the senior, high-level amateur golfer after a 4-week initial improvement period. pg.8-9
- Case study of a 17-year-old D1 football lineman. What to check, what additional tests to do and how to program. pg.9-10
- Which movements the D1 lineman should score a ‘3’ on the maximize his performance potential in sport. pg.11
In the last disc, Alwyn goes through case studies and shows step by step how to take the results from the FMS, and apply them in your program design. He uses real examples from past clients at Results Fitness. Here’s what is covered (including transcript page references)—
- How to design a 4-week fat-loss program for a 51-year-old female who is an accountant with a desk job, has an intermediate rank in Taekwondo, has participated in 5K runs, and is 20 pounds overweight. pg.2-10
- What other information you should ask for. pg.3
- How Alwyn categorizes strength exercises. pg.4
- Reverse lunge vs split squat: which would be a better movement to choose for a beginner. pg.6
- How low FMS scores alter your program. pg.8-10
- The real problem if your client scores a ‘1’ on the in-line lunge, yet can still run for miles—the equivalent of thousands of short-step lunges—without pain. How to address this in your program. pg.8-9
- How important addressing movement deficiency is for fat loss. pg.10
- How to design a 4-week program for a 40-year-old man who is an endurance athlete with no weight training experience, and who had a shoulder rotator cuff repair. pg.11-19
- Why men finish faster than women in any endurance event. pg.12
- What to say to endurance athletes to get them to give up some of their running time to go to the weight room. pg.12
- What squats to do for a beginner. pg.15
- What to focus on if you have minimal time to train. pg17-18
- How to alter your program if you find an asymmetry on the shoulder mobility screen, and a ‘1’ score on the trunk stability push-up. pg.17-18
- How to approach designing a program for a 55-year-old male, former dancer and gymnast who is 75 pounds overweight, with a history of heart disease. pg.19-20
- How to design programs for groups: a case study of training a D3 female volleyball team. pg.20-21
- How long sessions usually run for in Alwyn’s programs. pg.23