IDEA - Creative Exercise Design Trisets
Transcript of IDEA - Creative Exercise Design Trisets
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May 13, 2016
P R E S E N T E D B Y
©
2 0 0 9 I D E A H e a l t h &
F i t n e s s
A s s o c i a t i o n .
A l l R i g h t s R e s e ! e " .
INSPIRE THE #$R%D T$ FITNESS
Creative ExerciseDesign-PerfectPairs & Terrific Tri
Sets
Tanya L. Colucci, M.S., NASM-CPT,CES, PES
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Key Objectives
•Methods of Periodization
•Learn how to pair certain exercises creatively toincrease metabolic demands on the body
•Learn how to systematically design a program that willaccomplish any client’s goal
•Walk away with tools & techniques that are ready to useat your next training session
•Experience a 30-minute Terrific Tri Sets with Tanyaworkout!
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Principle of Specificity
•SAID Principle:
–Specific Adaptation to Imposed Demands.
•The kinetic chain will specifically adapt to the typeof demand placed upon it.
–For example, if a person repeatedly lifts heavy weightswith minimal repetitions and maximal rest periods, theywill produce higher levels of maximal strength and lower
levels of endurance strength.
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Principle of Specificity
•Yesbut the adage implies that you get what youtrain for, there are several complexities behind thebody’s adaptation process.
•Different tissues within the body adapt to stimuli atdifferent rates
•The degree of adaptation correlates to themechanical, neuromuscular and metabolicspecificity or the training program
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Understanding Adaptation: Principle ofSpecificity
• Mechanical SpecificityThis refers to the weight and movements placedon the body.
• Neuromuscular Specificity
This refers to the speed of contraction andexercise selection.
• Metabolic Specificity
This refers to the energy demand placed on the body. Energy systems being used
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Neuromuscular Specificity: The Motor Unit
•Each fast-twitch motor unit consists of a singleneuron and 300-800 muscle fibers (compared withonly 100-180 muscle fibers in each slow-twitchmotor unit).
•Fast-twitch motor units are therefore much strongerthan slow-twitch motor units.
•How slow or fast am I asking them to go & inwhat sequence
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Variable of Muscle Fiber Type
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Resistance Training Adaptations
Acute Variables
• Repetition:
• Set:
• Training Intensity:An individual’s level of effort, compared with their maximal effort, which isusually expressed as a percentage.
• Repetition Tempo: one of most important for specific adaptations• Rest Interval:
• Training Volume:The total amount of physical training performed within a specific period
• Training Frequency:
• Training Duration:
• Exercise Selection:
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Progressive Strength Adaptations FromResistance Training
•Four Primary adaptations from resistancetraining
–Stabilization/Endurance
–Hypertrophy
–Strength–Power
•All occur in a progressive sequence:
•Stabilization Strength
•Strength Power
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Endurance/Stabilization
•Recruits mostly Type I muscle fibers
–Slow to fatigue
–Low force production
•Critical to joint stabilization and postural alignment
•Increased stabilization will enhance the ability to train
for additional adaptations
Sets Reps Intensity Tempo Rest
2-3 12-25 50-70% 4/2/1 0-90
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Hypertrophy
•Muscle fiber recruitment is dependant upon the body’s ability to stabilize
the joints•A fiber must be recruited in order for hypertrophy to be achieved
•Skeletal muscle fiber enlargement occurs as a direct response toincreased volumes of training
•An increase in cross sectional areas of individual fibers and an increase
in myofibril proteins can be seen in beginners and advanced liftersregardless of age or gender
Sets Reps Intensity Tempo Rest
3-5 6-12 75-85% 2/0/2-3/2/1
0-60sec
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Strength
•The ability of the neuromuscular system to produceinternal tension & exert force against externalresistance
•To produce force, motor units must be recruited in asynchronized manner
•To recruit motor units, joints must stabilize•Increased number of motor units recruited= increasedforce production
Sets Reps Intensity Tempo Rest
3-6 1-12 70-100% 2/0/2 45s-5min
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Power
•Maximal force generation over minimal time
•Joint stability & optimal motor unit recruitment are keyto optimal power production
•Heavy loads moved slowly & light loads moved quicklyfor increased power
force production w/ speed = increase activation
Sets Reps Intensity Tempo Rest
3-5 1-5
8-10
85-100%
30-45% or
10% bw
X/x/x
X/x/x
1-2 min
btwn
supersets
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2 0 0 9 I D E A
H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Resistance Adaptations: Acute Variables
Phase Sets Reps Tempo Intensity Rest Frequency
1 Edurance
tability
!"# 1!"!$ %&!&1 '$"($) $"'$sec #x&wee*
!
trength
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ypertrophy
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**Cycle Thru Model Every 4 weeks
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©
2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
A Training Session
1. Warm-Up
2. Core Training
3. Balance Training
4. Reactive Training
5. !"/Cardio
#. Re$i$tance Training
%. &le'i(ilit)
% Training Component$
1. Ta'e a co()ehensi!e a))oachto taining that i()o!es ALLthe co()onents necessa* +oo)ti(,( )e+o(ance.
STABILIZATION
POWER
STRENGTH
3 !daptation$
2. B,il" a )o)e +o,n"ation -ase" ontaining +o sta-iliation +ist/ thenstength/ then )o0e.
1. ta(ili*ation +nd,rance Training 12-2
2. trengt0 +nd,rance Training
trengt0 -12 ta(ili*ation -12
3. )pertrop0) Training #-12
4. a' trengt0 Training 1-5
5. ower Training
trengt0 1-5 ower -1
5 pecific 0a$e$1each a"a)tation has s)eci+ic eecises/ e)s/ sets/ te()os & est )eio"s3
3. 4onsistentl* co(-at theco((on )ost,al "istotion)attens ca,se" -* s)ot &li+e -* +ollo0ing a)ogessi!e )lan thatsi(,ltaneo,sl* e",cesin5,* )otential an"enhances )e+o(ance.
The NEW OPT™ Model!
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2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Training Phase Manipulation
•All that changes from phase to phase is the exercise selection and
acute variables
•Most training phases are 4 to 6 weeks in length to allow eachphase’s adaptation (results) to occur.
•After progressing through the necessary phases for each specifiedgoal a new training baseline is created. (Importance ofAssessment)
•After desired phases have been experienced, the client will re-start
the training cycle.
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2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
The $PT 6o"el +o 7eneal Pe+o(ance
A))o)iate Phases o+ Taining8
9 Phase :8 Sta-iliation En",ance Taining9 Phase 28 Stength En",ance Taining9 Phase ;8 H*)eto)h* 1$)tional39 Phase
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2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Ea()le 4o(-ination 6onthl* Plan
9 Pe+o( a "i++eent )hase o+ taining ; "a*s>0ee' ? 68 Phase 2 Stength En",ance ? #8 Phase : Sta-iliation En",ance ? Fi8 Phase = Po0e
9 T*)icall*/ co(-ination )oga(s sho,l" -e "one a+te s,ccess+,lco()letion o+ < 0ee's o+ Sta-iliation En",ance Taining/ an" < 0ee's o+Stength En",ance Taining.
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2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
EPOC: Exercise Post Oxygen Consumption
Exercise Post Oxygen
ConsumptionRestoring back to pre-exercise
state
1.Replenish of Energy Sources(Phosphagen system creatinephosphate & ATP; glucose)
2.RE-oxygenation of blood &restoration of circulatoryhormones
3.Decrease in bodytemperature
4.Return to normal ventilation
& heart rate
Factors that Influence
EPOC
•Gender
•Metabolism (restingfat metabolism)
•Resistance training
–Intensity, load,volume, tempo
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2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Research-EPOC
• /rior research has demonstrated that resistance trainingresults in a number of physiological changes within thehuman body.
alterations to resting metabolic rate, resting fat oxidation,and excess post"exercise oxygen consumption.
E/23, excess post"exercise oxygen consumption stemsfrom the body’s use of the anaerobic energy pathway. omeostatic imbalances of hormones along with protein
degradation and reparation, also occur after resistanceexercise.
E/23 appears to ta*e place as a result of such factorscombined.
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2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Example Super Set: Perfect Pairs
Flexibility SMR &
Active-
Isolated
Core
Circuit
Side-Prone
Iso Ab 20sec
Bosu Hip
Bridges
S. Leg MP
Reaches
T-Pushups
S.Leg Hip
Bridge Bosu
S. Leg
Squats
Cardio/KB’s 3-5 minutes
of AT
KB’s (25
swings)&
Quarters 1/4
mile run
Resistance DB Press
SB Fly
Pull Ups
Squat to
cable row
DB OH
Press
S.Leg
Balance DB
Scaption
Leg Press
DB Frontal
Plane Lunge
to balance
Strength:Endurance: Adaptation
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2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Example Tri Set:
Flexibility SMR &
Active-
Isolated
Core
Circuit
Side-Prone
Iso Ab 20sec
Bosu Hip
Bridges
S. Leg MP
Reaches
T-Pushups
S.Leg Hip
Bridge Bosu
S. Leg
Squats
Cardio/KB’s 3-5 minutes
of AT
KB’s (25
swings)&
Quarters 1/4
mile runResistance DB Press
MB Chest
Throw
SB Fly
Pull Ups
MB Pullover
Throws
Squat to
cable row
DB OH Press
KB Snatch or
Swing
S. Leg Balance on
Disc w/ Rev Cable
row
Leg Press
Squat Jumps
DB Frontal
Plane Lunge
to balance
Strength:Power:Endurance: Adaptation
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©
2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
WORKOUT TIME! Kettle’s & Tri Sets
•Quick Core Warm-up
• 25-KB Swings•Chest Circuit:–Push-ups(Strength) (8-12)
–MB Chest Pass throw (OR)
–Band Punches or P.Pushup (Power)
–Stability Bosu Pushup (Stability)**
• 25-KB Swings•Back Circuit:–Bent-Over KB Row
–MB Throws or KB Power Row (8-10)
–Bent-over KB Row BOSU***
•10-10-10 Swings
•Legs & Shoulders:–Lunge w/ KB Curl-OH Press (8-12)
–Squat Jumps (8-10)
–Slow Frontal Plane lung- balance**
•10 Cleans each side-15 swings
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©
2 0 0 9 I D E A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R
i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
Thank you!
Tanya L. Colucci, M.S., NASM-CPT, PES, CES
Wellness Director MINT
www.mintconditionyourself.com
Master Instructor NASM
President & Co-Founder Infinity Wellness Foundation
www.infinitywellness.org
http://www.mintconditionyourself.com/http://www.infinitywellness.org/http://www.infinitywellness.org/http://www.mintconditionyourself.com/
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©
2 0 0 9 I D E
A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
References
• 415 6raemer 78, 9atamess :A. ;undamentals of resistance training< progression and exercise prescription. Med SciSports Exerc 2004!"#4$%"&4'"(()
4!5 3ampos =, >uec*e T8, 7endelin
6, et al. uscular adaptations in response to three different resistance"training regimens< specificity of repetition maxim
um training ?ones. Eur +ppl ,hysiol 2002((#-'2$%.0'"0)
4#5 arx 82, 9atamess :A, :indl @3, et al. >ow volume circuit versus high"volume periodi?ed
resistance training in women. Med Sci Sports Exerc 200-!!#4$%"!.'"4!)
4%5 9hea 9, /hillips 7T, @ur*ett >:, et al. A comparison of linear and daily undulating periodi?ed programs with
euated volume and intensity for local muscular endurance. Stren Cond /es !$$#B1(415
4(5 @randenburg 8/, Cocherty C. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural
adaptations in trained individuals. Stren Cond /es !$$!B1'415
4D5 a*innen 6, Alen , 6ramer 78, et al. :euromuscular adaptations during concurrent strength and endurance training
versus strength training. Eur +ppl ,hysiol !$$#B+D
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©
2 0 0 9 I D E
A H e a l t h &
F i t n e s s A s s o c i a t i o n .
A l l R i g h t s R e s e ! e " .
w w w . i d e a f i t . c o m / p t r a i n e r INSPIRE THE #$R%D T$ FITNESS
References Cont’d
7ilmore, 3ostill, and >arry 6enney. !$$+. Physiology of
Sport and Exercise. %th ed. 3hampaign, G>< uman6inetics.
3lar*, >ucett, and 9odney 3orn. !$$+. NASM Essentials of
Personal Fitness Training. #rd
ed. @altimore, Cippincottt 7illiams H 7il*ins.
>evangie and 3ynthia :or*in. !$$-. oint Structure 1
unction% + Comprehensive +nalysis. %th ed. ;.A. Cavis
3ompany.