Fastest Simplest Program Design
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Transcript of Fastest Simplest Program Design
The Fastest, Simplest, Most Effective Program Design
Brett Klika
Co-Founder SPIDERfit Kids
2www.spiderfitkids.com
On Monday, You Will…
• Have a quick and simple program strategy to give your clients an
awesome experience.
• Be able to asses/progress/regress on the fly.
• Create REAL results for REAL client goals.
• Have a strategy to save time writing programs so you can spend
time and energy reaching more people with your message of
health!
3www.spiderfitkids.com
What are “RESULTS?”
High Skill High Motivation High Skill Low Motivation
Low Skill High Motivation Low Skill Low Motivation
4www.spiderfitkids.com
What Result Will Change Their Life?
Safety
•Don’t cause or contribute to injury or pain.
•“What are the risks of this?”
Function
•Help make the physical dimension of their life simple, capable, and more enjoyable.
• What activities/functions are important in their life?
Affiliation
•Ignite and re-define their relationship with healthy habits.
• Is their experience with you relevant to their life?
5www.spiderfitkids.com
Assessment
Can they do what a baby can do?
Can be observed during warm-up
Crawl: 6 Point, 4 Point
Hinge: Wall
Squat: Wall
Skip: Line
Get up from seated: No hands
6www.spiderfitkids.com
Assessment
1-4 Scale
1)Pain, complete inability
2)Consistently not proficient
3)Inconsistently proficient
4)Consistently proficient
7www.spiderfitkids.com
Program Design
List 3 exercises for the following movement orientations:
•Pushing (Horizontal, vertical, 1 arm/2 arm, different equipment)
•Pulling (Horizontal, vertical, 1 arm/2 arm, different equipment)
•Quad dominant (1 leg/2 leg)
•Hip dominant (1-leg/2 leg, upright/supine)
•Frontal plane dominant (Upper body/Lower Body)
•Trunk (Stability/Flexion/Extension)
•Auxiliary (Single joint extremities)
•Primal (Playground movements)
•Meta-spike
•Special mobility exercise (SME- Teaching/Technique/Rehab/ Different body parts)
8www.spiderfitkids.com
Warm-Up (8 Exercises Max)- 5 min.
1. Pushing
2. Pulling
3. Hip
4. Quad
5. Frontal
6. Trunk
7. Rotation/Anti rotation
8. Primal
9. Metaspike
10. SME
11. Auxiliary
1. Crawls (Pushing/Primal/Trunk)
2. Swims (Pulling)
3. Can openers (Rotation, SME)
4. Step up squats
(Quad/SME/Primal/Trunk/Pushi
ng)
5. 1-Leg Reach (Hip/SME/Trunk)
6. Shuffles (Frontal)
7. Jumping Jacks (Meta-
spike/Frontal)
9www.spiderfitkids.com
Sensory Prep - 5 Min.
Engage the senses!
1.Coordination/rhythm
a)Fast feet
b)Volleyball
c)Partner cross tag
10www.spiderfitkids.com
Conditioning/Strength
Supersets (A-B, A-B-C, A-B-C-D)
• Pair opposing movements (Push/pull, etc.)
Circuits (A-B-C-D-E, etc.)
• Rotate movements (Push-Pull-Quad-Trunk, etc.)
•Timed or for Reps: 30-45 seconds, 8-12 reps
•Around 6 total exercises 2-3 “sets”, 3 sets per exercise
•Does not always have to spike the heart rate!
Remember what REAL Results are!
11www.spiderfitkids.com
3 Supersets- 35 Min
1. A. Hip: Goat bag swings + B. Push: Wall push-ups
• Meta-spike (Breath controlled run)
1. A. Pull: 1-arm/1leg row + B. Quad: Wall squats + C. Primal: Get
ups
2. A. Rotation: Narrow stance chops + B. Lateral lunges
3. Auxiliary circuit: A. 30 seconds Curls, B.30 seconds Cross body v-
ups, C. 30 seconds Tricep extensions D. 30 second surfers
12www.spiderfitkids.com
Mobility/Flexibility
Focus on “Parasympathetic tone”
•Breathing
•Mindful presence
•Mantra
•Touch
13www.spiderfitkids.com
General rules
• Keep similar program for about 4 weeks
• Teach
• Progress
• You’re a teacher, not just a cheerleader.
Always remember what REAL results you are aiming for.
14www.spiderfitkids.com
Summary
• Evaluation: Keep it simple
• Warm-Up: All body movements- 8 max
• Sensory prep: Game engaging the senses.
• Conditioning Strength: Total of about 6 exercises, 3 supersets or
circuit, combine opposing body movements.
• Cool down: Focus on leaving in a different state than arrival.
15www.spiderfitkids.com
Thank You!!!
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