About the process
How does the coaching start?
As soon as you have booked the YPSI online coaching, you will receive an email with the following content:
- The first block of training programs
- A guide to nutrition
- A guide to supplementation
- A guide to Periworkout nutrition
- An info sheet for coaching the exercise execution and video upload
- And some more information
What is a block of training programs?
A block of training programs consists of four consecutive phases that last 3 to 4 weeks depending on the training frequency. Each block is therefore designed for 12 to 16 weeks.
Why is a block used?
Each block is designed to achieve specific training goals. Rarely is a single phase of 3 to 4 weeks sufficient to achieve these goals. That's why we always plan and periodize training programs in blocks of 4 training programs.
Do I have to go through each block completely before moving to the next block?
Some, but not all, will complete all 4 workouts in a block before moving on to the next block.
Depending on the individual progress in the training, the coach can also decide to switch to a new block earlier. It's not like in school where you invest a year in each class.
In our online coaching, we always move to the next block based on the current status.
Would you like to take pictures of your progress?
Then read this article
About the coaching
Why don't you ask for my age, height, weight and gender before booking online coaching?
Very good question.
The reason is that these are too vague details as far as the program design is concerned.
There are 20-year-olds who can't do pull-ups and 50-year-olds who can do multiple pull-ups.
There are men who can't do pull-ups and women who can do multiple pull-ups. There are people who are 2m tall and can squat all the way down and there are people who are 1.50m tall and can't squat all the way down.
And so forth.
We use the first training sessions to determine your actual, current and above all individual status and to optimize it directly towards your goals.
This is not only the most effective and efficient but also definitely the most individual solution.
Why don't you ask about my current PRs before booking the online coaching?
Very good question.
The reason is that there are different definitions of exercise execution.
For one person, a squat is deep when the thighs are parallel, for another person, when the hamstrings completely cover the calves.
For one person, it's a pull-up when the knee is at the top of the bar, for another person, it's when the front shoulder is even with the bar.
If you send us videos directly from the first training session, we can pick you up exactly where you are.
This way we know exactly your individual status and can tailor our coaching and program design even more individually and thus more effectively to you.
Can I just test the online coaching?
Yes, since online coaching can be canceled on a monthly basis, you can simply cancel in the first month.
You are not bound for months and can simply test the online coaching.
What equipment do I need for the training?
You need the following equipment, which every regular gym has, to run the training programs:
- Rack
- Barbell and plates
- Dumbbells
- Adjustable bench
- Cable pulley
- 45 ° back extension
- With ongoing coaching, other equipment, such as a leg curl machine, can also be part of the program, but we will coordinate this individually.
Is online coaching suitable for all genders?
Yes.
It can be traversed by all genders.
The YPSI Online Coaching Team adjusts the programs and recommendations mainly based on the current status and goals.
Are the training programs adapted to my individual goals?
Yes.
Whether fat loss, functional hypertrophy or any other goal that can be achieved through strength training, our YPSI Online Coaching Team carefully selects the training programs based on your current status and your personal goals.
I am complete beginner. Is online coaching an option for me?
Yes, because we pick you up from where you are.
I've been doing strength training for a long time and I'm pretty advanced. Is online coaching an option for me?
Yes, because we pick you up from where you are.
How are the training plans individually adjusted without the YPSI skinfold measurement?
The focus of the YPSI Skinfold Measurement is nutrition and supplementation.
The YPSI Skinfold Measurement has very little influence on training planning.
There are much more important factors that we cover in online coaching, such as muscular balance, training progress and exercise execution.
Is there an assessment before the program starts?
Yes.
In fact, the first block of training programs you receive is an assessment block.
Through which we get an insight into your muscular balance and also into your work capacity and your neuromuscular development.
This enables us to tailor the programs even more individually and specifically to you on a permanent basis.
Does Wolfgang carry out the coaching personally?
There is a YPSI Online Coaching team especially for online coaching, consisting of YPSI A-License Trainers, whom Wolfgang has known for a long time and whom he has personally mentored.
Is online coaching directly with Wolfgang possible?
Yes, personal online coaching with Wolfgang is possible.
However, the investment for this is about 4x and requires a commitment of at least 52 weeks.
More about this here
Will the results be comparable to the before'n'after results?
Definitively.
About nutrition
Can I eat oatmeal for breakfast?
Yes, that is basically possible.
For some people.
Feel free to read the chapter "Breakfast" in "The YPSI Diet" book and adapt your breakfast individually to the recommendation there.
Can I also include the results of the YPSI Skinfold Measurement in the online coaching?
Yes, even if the YPSI Skinfold Measurement is not a direct part of the YPSI Online Coaching, you can use the YPSI Trainer Directory to find a YPSI A License Trainer in your country and area and have the YPSI Skinfold Measurement carried out there.
This YPSI A License Trainer can then directly recommend special YPSI Supplements for your priorities.
And our YPSI Online Coaching Team can also give you feedback and tips.
I'm a vegetarian. Can I follow the recommendation of the online coaching?
Yes, to meet your protein needs you can use fish, seafood, eggs, amino drinks and protein shakes and other vegetarian protein sources.
I am vegan. Can I follow the recommendation of the online coaching?
Yes, you can use various vegan protein sources to meet your protein needs.
About training
How is the execution of the exercise coached?
You send us videos of your regular training in which you perform an exercise.
And we give you feedback on every video to optimize your exercise execution.
This way we can coach you individually step by step and based on your biomechanics.
How often can I submit videos to improve exercise execution?
How often you want. After each training session, you are welcome to upload the videos of the hardest set of several or one exercise, then we will look at the exercise and send you feedback on the execution.
Are there videos for each exercise?
Yes.
We have a library of videos on how to perform each exercise of the programs.
However, this is only a secondary tool from experience.
We primarily focus on you sending us videos of how you do the exercises.
This way we can coach you individually step by step and based on your biomechanics.
Do I always train all 4 training programs of a block before I switch to the next block?
This is entirely dependent on your progress.
The progress in exercise execution and progress in training weights.
Depending on these two factors, the YPSI Coaching Team decides whether we will change blocks before the end of a block.
Can I combine the online coaching with cardio like cycling or running?
Yes.
The focus of the online coaching is on strength training, which can also be supplemented with cardio.
Depending on the volume and frequency of the cardio training, the frequency of the strength training can be adjusted.
If you are not sure how many strength training units you should do in addition to cardio, then email us here with an overview of your current cardio training and we will give you a recommendation.
I do CrossFit. Is the online coaching also designed for me?
Yes.
The focus of online coaching is strength training.
Crossfit is a discipline of its own. Strength training is an important basis for CrossFit.
Strength training is therefore crucial for development in CrossFit.
Depending on your current status and goal, we recommend completing two to four units of strength training per week in addition to CrossFit.
Is online coaching also suitable for football or other sports?
Yes.
The focus of online coaching is strength training. Strength training is an important basis for all sports.
Depending on the current status and the training frequency in the sport, we recommend completing two to four units of strength training per week in addition to this.
If you are not sure how many strength training units you should do in addition to your sport, then write us an email here with an overview of your current training week and we will give you a recommendation.
I am currently injured. Can I book online coaching for rehabilitation?
This is one of the few scenarios in which we do not offer online coaching.
If you're injured, go through rehab with a qualified physical therapist.
As soon as you get the ok from your physio to do strength training again, you can start online coaching with us.