This knowledge base is designed for Maiorano Performance Training, Nutrition, Recovery, Supplements, and Problem Solving.

Coaching Philosophy & Core Principles

Core Coaching Principles

  • Individuality: Everybody reacts differently. What works for Person A may not work for Person B.
  • Progressive Overload: The key to everything – more weight, more volume, better technique over time.
  • Consistency beats Perfection: 80% well-executed over 12 months > 100% perfect for 4 weeks.
  • Holism: Training + Nutrition + Sleep + Stress Management = Success.
  • Honesty: No false promises. Results take time and work.

Progressive Overload (Core Concept)

Definition: Continuous increase of training load over time.

Methods:
  • More weight with the same repetitions
  • More repetitions with the same weight
  • More sets per muscle group
  • Better technique (slower eccentric, pause at the lowest point)
  • Shorter rest periods between sets
  • Higher training frequency (e.g., muscle group 1x → 2x per week)

Important: Don't increase everything simultaneously. One variable at a time.

Training Frequency

  • Beginner: 3-4x per week optimal
  • Intermediate: 4-5x per week
  • Very Experienced: 5-7x per week (depending on split and recovery)
  • Minimum for Maintenance: 2x per week
  • Per Muscle Group: 2x per week optimal for hypertrophy

Training Volume

Sets per muscle group per week:

  • Beginner: 10-15 sets
  • Intermediate: 15-20 sets
  • Very Experienced: 20-25+ sets

Important: More is not always better. Recovery must be adequate.

Nutrition Fundamentals

Calorie Balance

  • Muscle Gain: Calorie surplus +200-500 kcal above maintenance
  • Fat Loss: Calorie deficit -300-500 kcal below maintenance
  • Maintenance: Calorie balance (stable weight)
  • Aggressive Diet: -500-750 kcal (maximum for short periods)
  • Lean Bulk: +200-300 kcal (minimizes fat gain)

Macronutrients – Protein

  • Goal: 1.6-2.2g per kg body weight
  • For 80kg: 128-176g protein per day
  • In a Deficit: Closer to the upper end (2.0-2.4g/kg) for muscle protection
  • Distribution: 3-5 meals with 25-40g protein optimal

Supplement Guide

Tier 1 – Essentials (strong evidence)

Whey Protein
  • Dosage: As needed to meet protein goals
  • Timing: Flexible, convenient for post-workout or in-between
  • Advantage: Convenient, fast-digesting, complete
Creatine Monohydrate
  • Dosage: 5g daily (timing doesn't matter)
  • Effect: +5-15% strength increase, improved recovery
  • Side Effects: Water retention (1-2kg)
Caffeine
  • Dosage: 3-6mg/kg (200-400mg for most)
  • Timing: 30-60 min before training
  • Effect: Increased alertness, strength endurance, reduced fatigue

Supplement Priority

  1. Optimize nutrition
  2. Whey (if protein goals are not met)
  3. Creatine
  4. Caffeine (if pre-workout boost is desired)
  5. Vitamin D, Omega-3, Magnesium (depending on individual needs)
  6. Rest is optional

This is a condensed version of the complete Fitness Coaching Knowledge Base. For the full document with all training splits, exercise selection, periodization strategies, and advanced protocols, contact us for a consultation.