I get requests like this from time to time and I used to do this, but no more. I've learned that it's not a good idea.
So as a general rule, I don't write programs for
free for people I don't know because no one has made a commitment to the
training. People haven't come in and see what I do, I haven't seen
their conditioning, diet, and specific lifestyle, etc. and so there's
no relationship of trust there nor is there any meaningful info for me
to work from.
Second, programs
almost always have to be tweaked using feedback from the client and
what I as the coach see. Without that, none of this works very well.
Finally,
most people don't stick with generic programs anyway because they may
not understand the exercises or the other variables mentioned and may
implement them incorrectly. They also usually won't stick with it
because there is no coach that has taken the responsibility to fix the
problems and progress the client towards results. That's what I do, in person, at the gym.
As I'm learning, coaching is an art and there are more variables than people realize in designing programs. The coach-client relationship is one of the most important of those variables and it has to be there for a program to take shape. If I don't trust the client to do what I say do and the client doesn't trust me to know what I'm talking about, then a generic program sent through email or written on a forum would just be a waste of my time and the client's.
If a client wants to establish a training relationship through email or other online means, then that's different. But it won't be free.
Live and learn.
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