Pt110 creativeexercisetrisets
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Transcript of Pt110 creativeexercisetrisets
- 1. Creative Exercise Design-Perfect Pairs & Terrific Tri Sets Tanya L. Colucci, M.S., NASM-CPT, CES, PES
2. Key Objectives
- Methods of Periodization
- Learn how to pair certain exercises creatively to increase metabolic demands on the body
- Learn how to systematically design a program that will accomplish any clients goal
- Walk away with tools & techniques that are ready to use at your next training session
- Experience a 30-minute Terrific Tri Sets with Tanya workout!
3. Principle of Specificity
- SAID Principle:
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- Specific Adaptation to Imposed Demands.
- The kinetic chain will specifically adapt to the type of demand placed upon it.
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- For example, if a person repeatedly lifts heavy weights with minimal repetitions and maximal rest periods, they will produce higher levels of maximal strength and lower levels of endurance strength.
4. Principle of Specificity
- Yesbutthe adage implies that you get what you train for, there are several complexities behind the bodys adaptation process.
- Different tissues within the body adapt to stimuli at different rates
- The degree of adaptation correlates to the mechanical, neuromuscular and metabolic specificity or the training program
5. Understanding Adaptation: Principle of Specificity
- Mechanical Specificity This refers to the weight and movements placed on the body.
- Neuromuscular Specificity This refers to the speed of contraction and exercise selection.
- Metabolic Specificity This refers to the energy demand placed on the body.Energy systems being used
6. Mechanical Specificity
- How much?
- Motor unit recruitment
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- Size Principle
7. Neuromuscular Specificity: The Motor Unit
- Each fast-twitch motor unit consists of a single neuron and 300-800 muscle fibers(compared with only 100-180 muscle fibers in each slow-twitch motor unit).
- Fast-twitch motor units are therefore much stronger than slow-twitch motor units.
- How slow or fast am I asking them to go & in what sequence
8. Variable of Muscle Fiber Type 9. Resistance Training Adaptations
- Acute Variables
- Repetition:
- Set:
- Training Intensity:An individuals level of effort, compared with their maximal effort, which is usually 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:
10. Progressive Strength Adaptations From Resistance Training
- Four Primary adaptations from resistance training
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- Stabilization/Endurance
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- Hypertrophy
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- Strength
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- Power
- All occur in a progressive sequence:
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- StabilizationStrength
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- StrengthPower
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11. Endurance/Stabilization
- Recruits mostly Type I muscle fibers
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- Slow to fatigue
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- Low force production
- Critical to joint stabilization and postural alignment
- Increased stabilization will enhance the ability to train for additional adaptations
0-90 4/2/1 50-70% 12-25 2-3 Rest Tempo Intensity Reps Sets 12. Hypertrophy
- Muscle fiber recruitment is dependant upon the bodys 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 to increased 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 lifters regardless of age or gender
0-60sec 2/0/2-3/2/1 75-85% 6-12 3-5 Rest Tempo Intensity Reps Sets 13. Strength
- The ability of the neuromuscular system to produce internal tension & exert force against external resistance
- To produce force, motor units must be recruited in a synchronized manner
- To recruit motor units, joints must stabilize
- Increased number of motor units recruited= increased force production
45s-5min 2/0/2 70-100% 1-12 3-6 Rest TempoIntensity Reps Sets 14. Power
- Maximal force generation over minimal time
- Joint stability & optimal motor unit recruitment are key to optimal power production
- Heavy loads moved slowly & light loads moved quickly for increased power
- force production w/ speed = increase activation
1-2 min btwn supersets X/x/x X/x/x 85-100% 30-45% or 10% bw 1-5 8-10 3-5 Rest Tempo Intensity Reps Sets 15. Resistance Adaptations: Acute Variables 16. The NEW OPT Model!
- A Training Session
- Warm-Up
- Core Training
- Balance Training
- Reactive Training
- SAQ/Cardio
- Resistance Training
- Flexibility
7 Training Components 1. Take a comprehensive approach to training that improvesALL the components necessary for optimum performance. STABILIZATION POWER STRENGTH 3 Adaptations 2. Build a proper foundation based on training for stabilization first, then strength, then power. 1. Stabilization Endurance Training (12-20) 2. Strength Endurance TrainingStrength (8-12), Stabilization (8-12) 3. Hypertrophy Training (6-12) 4. Max Strength Training (1-5) 5. Power Training(Strength 1-5), Power (8-10) 5 Specific Phases(each adaptation has specific exercises, reps, sets, tempos & rest periods) 3. Consistently combat thecommon postural distortion patterns caused by sport & life by following a progressive plan that simultaneously reduces injury potential and enhances performance. 17. 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 each phases adaptation (results) to occur.
- After progressing through the necessary phases for each specified goal a new training baseline is created. (Importance of Assessment)
- After desired phases have been experienced, the client will re-start the training cycle.
18. The OPT Model for General Performance
- AppropriatePhases of Training:
- Phase 1: Stabilization Endurance Training
- Phase 2: Strength Endurance Training
- Phase 3: Hypertrophy (Optional)
- Phase 4: Maximal Strength (Optional)
- Phase 5: Power Training
19. Example Combination Monthly Plan
- Perform a different phase of training 3 days/week
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- M: Phase 2 Strength Endurance
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- W: Phase 1 Stabilization Endurance
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- Fri: Phase 5 Power
- Typically, combination programs should be done after successful completion of 4 weeks of Stabilization Endurance Training, and 4 weeks of Strength Endurance Training.
20. EPOC: Exercise Post Oxygen Consumption
- Exercise Post Oxygen Consumption
- Restoring back to pre-exercise state
- Replenish of Energy Sources(Phosphagen system creatine phosphate & ATP; glucose)
- RE-oxygenation of blood & restoration of circulatory hormones
- Decrease in body temperature
- Return to normal ventilation & heart rate
- Factors that Influence EPOC
- Gender
- Metabolism(resting fat metabolism)
- Resistance training
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- Intensity, load, volume, tempo
21. Research-EPOC
- Prior research has demonstrated that resistance training results in a number of physiological changes within the human body.
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- alterations to resting metabolic rate, resting fat oxidation, and excess post-exercise oxygen consumption.
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- EPOC, excess post-exercise oxygen consumption stems from the bodys use of the anaerobic energy pathway.
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- Homeostatic imbalances of hormones along with protein degradation and reparation, also occur after resistance exercise.
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- EPOC appears to take place as a result of such factors combined.
22. Example Super Set: Perfect Pairs Strength :Endurance: Adaptation Leg Press DB Frontal Plane Lunge to balanceDB OH Press S.Leg Balance DB Scaption Pull Ups Squat to cable row DB Press SB Fly Resistance KBs (25 swings)& Quarters 1/4 mile run 3-5 minutes of ATCardio/KBs T-Pushups S.Leg Hip Bridge Bosu S. Leg Squats Side-Prone Iso Ab 20sec Bosu Hip Bridges S. Leg MP Reaches Core Circuit SMR & Active-Isolated Flexibility 23. Example Tri Set: Strength : Power: Endurance: Adaptation Leg Press Squat Jumps DB Frontal Plane Lunge to balanceDB OH Press KB Snatch or Swing S. Leg Balance on Disc w/ Rev Cable row Pull Ups MB Pullover Throws Squat to cable row DB Press MB Chest Throw SB Fly Resistance KBs (25 swings)& Quarters 1/4 mile run 3-5 minutes of ATCardio/KBs T-Pushups S.Leg Hip Bridge Bosu S. Leg Squats Side-Prone Iso Ab 20sec Bosu Hip Bridges S. Leg MP Reaches Core Circuit SMR & Active-Isolated Flexibility 24. WORKOUT TIME! Kettles & Tri Sets
- Quick Core Warm-up
- 25-KB Swings
- Chest Circuit:
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- Push-ups(Strength) (8-12)
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- MB Chest Pass throw (OR)
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- Band Punches or P.Pushup (Power)
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- Stability Bosu Pushup (Stability)**
- 25-KB Swings
- Back Circuit:
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- Bent-Over KB Row
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- MB Throws or KB Power Row (8-10)
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- Bent-over KB Row BOSU***
- 10-10-10 Swings
- Legs & Shoulders:
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- Lunge w/ KB Curl-OH Press (8-12)
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- Squat Jumps (8-10)
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- Slow Frontal Plane lung- balance**
- 10 Cleans each side-15 swings
25. Thank you!
- Tanya L. Colucci, M.S., NASM-CPT, PES, CES
- Wellness Director MINT
- www.mintconditionyourself.com
- [email_address]
- Master Instructor NASM
- President& Co-Founder Infinity Wellness Foundation
- www.infinitywellness.org
- [email_address]
26. References
- (1) Kraemer WJ,RatamessNA. Fundamentals of resistance training: progression and exercise prescription.MedSciSportsExerc 2004;36(4):674-688. (2) Campos G,LueckeTJ,WendelinHK, et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones.EurJAppl Physiol 2002;88(1-2):50-60. (3) Marx JO,RatamessNA,NindlBC, et al. Low volume circuit versus high-volumeperiodizedresistance training in women.MedSciSportsExerc 2001;33(4):635-643. (4) Rhea MR, Phillips WT, Burkett LN, et al. A comparison of linear and daily undulatingperiodizedprograms with equated volume and intensity for local muscular endurance.JStren Cond Res 2003;17(1):82-87. (5) Hass CJ, Garzarella L, de Hoyos D, Pollack, ML. Single versus multiple sets in long-term recreational weightlifters.Med Sci Sports Exerc2000;32(1):235-242. (6) Kraemer WJ,NindlBC,RatamessNA, et al. Changes in muscle hypertrophy in women withperiodizedresistance training.MedSciSportExerc 2004;36(4):697-708. (7) Brandenburg JP, Docherty D. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals.J Stren Cond Res2002;16(1):25-32. (8) Edgerton VR, Wolf SL,LevendowskiDJ, Roy RR. Theoretical basis for patterning EMG amplitudes to assess muscle dysfunction.MedSciSportExerc 1996;28(6):744-751. (9) Hakinnen K, Alen M, Kramer WJ, et al. Neuromuscular adaptations during concurrent strength and endurance training versus strength training.Eur J Appl Physiol2003;89:42-52. (10)HakkinenK, Kraemer WJ, Newton RU,AlenM. Changes inelectromyographicactivity, musclefibreand force production characteristics during heavy resistance/power strength training in middle aged and older men and women.Acta Physiologica Scandinavica 2001;171(1):51-62. (11) McCall GE, Byrnes WC, Fleck SJ, et al. Acute and chronic hormonal responses to resistance training designed to promote muscle hypertrophy.Can J Appl Physiol2003;89:42-52.
27. References Contd
- Wilmore, Costill, and Larry Kenney. 2008.Physiology of Sport and Exercise.4th ed. Champaign, IL: Human Kinetics.
- Clark, Lucett, and Rodney Corn. 2008.NASM Essentials of Personal Fitness Training.3 rded. Baltimore, MD: Lippincottt Williams & Wilkins.
- Levangie and Cynthia Norkin. 2005.Joint Structure & Function: A Comprehensive Analysis . 4 thed. F.A.Davis Company.