Sweat Studio offers a wide variety of fitness programs.  Some clients may excel faster than others.  Not all programs are ideal for everyone however if a client were to learn the entire collection it may require 136 to 224 hourly sessions. The duration to complete all programs listed below may take 1 to 2 years if a client were to train a minimum of 10 sessions per month.    Learning the entire collection may escalate a client’s ability to go beyond the knowledge of a typical personal trainer.  Upon completion of all these programs does not necessarily classify someone as an expert, however it does broaden physical abilities to an elite state.

Each program below has 3 tiers (levels of instruction).  The Development level is learning or a cognitive stage where the trainer is spending more time with instruction, demoing and modifying exercises.  At the Associative level the trainer concentrates on improving performance of the client in which training requires some corrective actions.  The Supervisory level is when client has reached adaptation in the specific program.  Very little corrective action is needed, but observation and suggestive interaction is still important.

(12 to 20) = This signifies how many sessions it may take to level up from development level.


BSS-01 General resistance training  (12 to 20 )

Basic exercises of the gym for every group, learn approximately 60 exercises

BSS-02 Kalesthenics (6 to 12)

  1. Moving your body weight basics
  2. Moving your body weight intermediate
  3. Moving your body weight advanced (plyometrics)

BSS-03 Advance resistance training  (12 to 20)

  1. Supersets and Circuits
    1. General
    2. Opposing
    3. Compound
    4. Planes
  2. Advance Exercises of the gym for every group

BSS-04 High Intensity resistance training 1 (6 to 12)

  1. General Tabata (BW)
  2. Using Weights
  3. Using Plyometrics Integration


SSS-01 Combination Movements (12 to 20)

  1. General Circuit 3×3, and 3×10
  2. Opposing Circuits 3×3
  3. Compound Circuits 3×3

SSS-02 Boxing/Kickboxing (12 to 20)

  1. Basic Stances and Movements (no equipment)
  2. Pad Drills
  3. Bag Drills
  4. Advanced Combination Drills
  5. Development Exercises

SSS-03 Bodybuilding Programming (12 to 20)

  1. Building phase: Compound exercises
  2. Building phase: Sequencing, programming,
  3. Building phase: Diet and supps.
  4. Cutting phase :Types of exercises
  5. Cutting phase: Programming
  6. Cutting phase : Diet and supps.

SSS-04 Sport Performance (12 to 20)

  1. Building endurance related muscles for a specific sport, addressing imbalances
  2. Creating mimicking exercises and program design.
  3. Cross training supportive muscles and muscle balances

SSS-05 Powerlifting (12 to 20)

  1. Assessing power and starting data.
  2. Mastering the exercises
  3. Cross training exercises
  4. Competition Mock Meet

SSS-06 Weightlifting (Olympic-Style) (20 to 30)

  1. Basic support drills and warm ups
  2. Types of lifts (lengthy)
  3. Enhancing the technique
  4. Development Exercises
  5. Competition Mock Meet

SSS-07 High Intensity Interval Training 2 (20 to 30)

  1. Crossfit WOD “Girls”
  2. Crossfit WOD “The New Girls”
  3. Spartan 300
  4. Strend Routine


Effective Sept 22, 2015

CPT – 10 10 SESSIONS CERTIFIED TRAINER 54 540 49 490 44 440
MPT – 10 10 SESSIONS MASTER TRAINER 59 590 54 540 49 490
UPT – 10 10 SESSIONS ULTRA MASTER 64 640 59 590 54 540
CPT – 20 20 SESSIONS CERTIFIED TRAINER 49 980 44 880 39 780
MPT -20 20 SESSIONS MASTER TRAINER 54 1080 49 980 44 880
UPT -20 20 SESSIONS ULTRA MASTER 59 1180 54 1080 49 980
BSS-01 General resistance training  (12 to 20 ) SSS-01 Combination Movements (12 to 20)
BSS-02 Kalesthenics (6 to 12) SSS-02 Boxing/Kickboxing (12 to 20)
BSS-03 Advance resistance training  (12 to 20) SSS-03 Bodybuilding Programming (12 to 20)
BSS-04 High Intensity resistance training 1 (6 to 12) SSS-04 Sport Performance (12 to 20)
SSS-05 Powerlifting (12 to 20)
SSS-06 Weightlifting (Olympic-Style) (20 to 30)
SSS-07 High Intensity Interval Training 2 (20 to 30)
(12-20) Signifiies the ideal amount of sessions required to “level up” from Development Level to Associative Level or Supevisory Level.


Sweat Studio is about to attempt something never done before in the Personal Training Industry.  On September 22, 2015 (first day of fall) we will introduce a new structure of pricing.


First of all, I’m not saying that sessions are being delivered below their actual value, I am simply stating some sessions require more effort by the trainer while others require less.  In just about every gym, every fitness chain, there are workout sessions with no measureable consistency.    Although most facilities have standard procedures on how to design a long term client program, there are no regulations how much volume of assistance and expertise is delivered to fulfill the requirements of a session.


Trainer ‘Jack’ is a master personal trainer, he is paid $80 per session.

  1. He has a new client named Bob, Bob is new to lifting weights and has a few joint issues.
  2. Bob needs consistent guidance, where his trainer Jack really needs to focus on Bob’s performance, constantly correcting movements.
  3. Jack is demonstrating almost each exercise twice because these movements seem so awkward to Bob.
  4. Bob mentions he feels uncomfortable with doing body squats, so Jack modifies the exercise to a Wall Ball Squat.
  5. Because of Bob’s posture deviations, Jack will assign him homework exercises in which he will do on his off-time.

Trainer ‘Bill’ is a master personal trainer, he also is making $80 per session.

  1. Jane is his new client, she was a track athlete in High School
  2. Jane is a little overweight but she moves well during her workout.
  3. Bill demonstrates, Jane picks up on the movement quickly and rarely needs to be corrected.
  4. Because Jane has had some experience, Bill can verbally say the next exercise on the list and Jane can perform it well with no hesitation.
  5. Bill observes and makes his professional suggestions to improve Jane’s performance.

You may notice trainer ‘Jack’ had to be ontop of his client’s workout at all times when trainer ‘Bill’ just utilized his expertise of suggestion.  Both of these trainers are at the same tier level but it’s only obvious Jack had to provide a significantly greater amount of effort to get his session done.   Yet  both sessions are valued at the same price.  These are two examples occur almost every day in the Personal Training business.   It’s not that Bill is a lazy personal trainer, it’s because his client has already developed the skills needed to perform the workout assigned, and it was still an effective workout for Jane.  Bill’s next session with Jane may be quite different because he will teach her High Intensity Interval Circuit, which Jane is unfamiliar with.   This is where Bill may need to do some extra leg work.

From being a former production control analyst, my job was to improve manufacturing productivity while at the same time reducing expenses.   The duty was to get ‘most bang for your buck’ and I see these tactics can be implemented in the Personal Training industry as well.   Clients should pay trainers on how much effort is put in the session. But yet it is important to keep variable factors in consideration such as ‘Trainer Bill’ is a better motivator than ‘Trainer Jack’ therefore a client wouldn’t mind paying the same rate even if Bill is not struggling to teach a client something new.  Now,  can trainers teach something new in every session?  Perhaps, but this is not logical personal training for longer terms as repetitive movement is necessary to establish expertise.

So the bottom line is not all training sessions are at equal effort, therefore pricing should be adjusted according to the type of program or workout assigned at the time.    This is NOT to categorize and place clients at specific fitness levels, but to distinguish the effort needed to effectively teach a new specific category based on the familiarity and performance on which the client can deliver.   We want to emphasize this pricing as “Discounts prices for those who adapt.”

  1. Development Training $55 to $59
  2. Associative Training $50 to $54
  3. Supervisory Training $45 to $49

Development Training

Cognitive stage.  Client is learning new principles, techniques, exercises and programming.

On a weekly basis, 33% of the session time is learning new exercises. Trainer  is implementing the protocol: 1. Describe, Demo movement, Demo with load, Cue and guide client, make suggestions.  High supervision is required.

Associative Training

Associative learning . Client understand basic movements of the current program.  Form is good with most exercises but some areas lack perfection.  20% of  weekly sessions is learning new exercises.  Moderate interaction required.

Supervisory Training

Client is in the autonymous stage of training.  Good understanding of all the movements, is aware when form is incorrect. 10 % of weekly sessions is learning something new.  Trainer observes and make suggestions to improve the quality of the exercises.  Very little interaction is required.

Each level of pricing is determined prior to training. No level is stagnant meaning levels can be different  from session to session depending on the interest and the efficiency of the program.  However, this is not recommended.

Determining when client is ready for the next level.

Leveling up is at the discretion of the personal trainer OR can be determined by testing the client in the given program.   A test may be requested for scheduling after the minimum amounts have surpassed.  (see below) The standard protocol is to pass by 80%. Since there is a wide variety of programs tests are variable.   Example: The general resistance test content consists of performing 6 exercises correctly in each major muscle group  (Legs, Chest,  Back, Shoulders, Arms, Core)  Client must answer a few questions regarding programming .   There are many different types of Training Programs and some may overlap content, but provided programs should be distinguishable.  It is the Personal Trainer’s duty to analyzed the client’s progress based on the inputted data on Sweat Studio’s application EfitX.

Types of Sweat Studio Programs.

Each program has all three tiers of: Development, Associative, and Supervisory.    Since every client learns at a particular pace, there is no logical time-frame to ‘level-up ‘ a client but we can provide guidelines on the minimum amount necessary.   Once a client reaches Supervisory Level, training may continue to any length desired.

  • General resistance training : includes learning several exercises for each muscle group, super sets, opposing muscle super sets and compound circuits.  Understands exercises in their planes of motion.   Progressions.   (4 weeks min. in Development Level)
  • High Intensity Interval Training:  includes learning the type of exercises, how to sequence them in a routine.  Progressions  (2 weeks min in Development Level)
  • Combination Exercises Circuits: How to perform combination movements in a circuit.  General, opposing, compound, planes.  (4 weeks min. in Development Level)
  • Body building  (8 weeks min.  in Development Level)
  • Basic Sports Performance ( 4 weeks min. in DL)
  • Weightlifting aka Olympic-Style (8 weeks min. in DL)
  • Powerlifting (4 weeks min. in DL)
  • Boxing (4 weeks min. in DL)


John has been in the personal training business for over 23 years.   He has trained over 21,000 hourly sessions ; not many other trainers have accomplished this amount to date, if not any others..   Also, John has served time as an educator to certify new personal trainers through De Anza College.  His experience is very dynamic servicing many different types of clients; some physically challenged, some were athletes, along with many genres of the general population.  One of his objectives is to explain that existing protocols and guidelines need to be challenged and feels privileged to create new ones.


efitxlogomdWith almost 600 users, I’m anxious to get started with version 6 but unfortunately I haven’t had any time.  We are seeing  many new users enrolling from the East Bay near the Antioch area.  This is because one of my top users (Dion Powell) who lives in this area is doing a great job by utilizing EfitX with his clients.  Soon the EfitX team will be running workshops in different cities.


There hasn’t been many new features added in the past year but I must say the new Workout Volume Meter is becoming a useful tool.   I realized a lot of our clients are hitting personal bests, getting stronger and improving endurance significantly.    Knowing how much a client pushed during the previous workout is a key factor in designing the correct progressions.


Could you believe 5 out of our 6 weightlifting clients are in the age range between mid-40’s to upper 50’s?  This is no longer a young person’s sport!  Since I became certified for USA Weightlifting in May of this year, I am impressed on how much progress our group has made.   There are three of our lifters that need to lift a few more kilos and qualify for national masters competition.

Currently a few of us are pursuing to meet national qualifications by November, 2015.   To do this a lifter must compete in a USAW sanctioned event and have two referees confirm the qualification totals.   This would make a lifter(s) eligible to compete at national level events and represent the USA.  I’d like to aim for the April Pan American Games in Puerto Rico.

POWERLIFTING [me deadlifting]

First of all, too many people are confused by the term “Powerlifting” versus “Weightlifting” (aka Olympic –Style Lifting).   Although they share similar exercises these are two entirely different genres of sports.   Almost all of Sweat Studio clients have already performed some style of Powerlifting.   They consist of the Barbell Deadlift, Barbell Squat and the Barbell Bench Press.   On the other hand, Weightlifting consists of two lifts; The Snatch and the Clean and Jerk.  However, development exercises for Weightlifting include a more aggressive style of a Barbell Squat and Deadlift.

I am currently pursuing a powerlifting competition to hopefully  break the current American Record in my class.  My first attempt may come in early 2016.


Since 2008 Sweat Studio has been the premiere fitness facility to support first time body physique competitors.   12 of our clients have competed and showcased their physique in Women’s Figure, Bikini and Men’s Physique with accumulated winnings of over 43 trophies.  Also, we want to congratulate Yvonne Bastian for reaching Figure Pro Level during the Labor Day Weekend.  She travelled to Pittsburgh, Pennsylvania  to compete in the IFBB North American and NPC Nationals;  3 day event which had over 800 competitors.  Yvonne started her fitness quest with Sweat Studio in 2009.

As 2015 slides into the fourth quarter , Sweat Studio has yet produced a new competitor this year.  So we are hoping to keep the tradition alive with two new competitors and myself to be ready before the year ends.  If you are interested on attending one of these events please stay in contact with this blog or our Facebook Team Page: www.facebook.com/sweatstudioteam