Session Objectives
description
Transcript of Session Objectives
Demonstrate simple rules for coaching exercise◦ These rules have been adapted from PTA Global
and Co founder Ian O’Dwyer Empower clients with simple solutions for
exercising anytime, anywhere, without equipment
Take complex sciences and make them really simple to understand and apply
Session Objectives
Movement- Transition from one position to another
Force=Mass x Acceleration Force- an agent of change Mass- measure of inertia of an object Acceleration- rate change of speed
All movement on earth is considered EXERCISE! Question: Is there such thing as a bad ex?
Exercise=Movement + Forces
Results- What clients are looking for!
Results = Exercise + Acute Variables
Acute Variables include:◦ Intensity Load◦ Volume Tempo◦ Repetitions Frequency◦ Sets Duration◦ Rest
Results- YOUR PROGRAMS!
Can we exercise anywhere? Can we exercise at anytime? Can we exercise with no equipment? Can we get the cardio workout I need? Can we match the workout to meet the
goals of the client? Will we get results? What would that workout look like?
Problem- What does the client do when he/she is not training with you?
RULE 1
Rhythm
Regular, repeated pattern of movement or sound
Ex. Lunge
Solution- Simple Rules for Coaching Perfect Bodyweight Ex
RULE 2Symmetry
The correspondence in size, form, and arrangement of parts on opposite sides of a plane, line, or
point; regularity of form or arrangement
Solution- Simple Rules for Coaching Perfect Bodyweight Ex
Rule 3Coordination
◦The organization of the different elements of a complex body or activity so as to enable them
to work together effectively. Harmonious adjustment or interaction.
Solution- Simple Rules for Coaching Perfect Bodyweight Ex
RULE 4
Ask! Don’t Tell!
Solution- Simple Rules for Coaching Perfect Bodyweight Ex
RULE 5
Small Bubble-Large BubbleLearn The Movement
Before Loading the Movement!
Solution- Simple Rules for Coaching Perfect Bodyweight Ex
3DC Tool
Environment- Today It is your Body! Beginning Position Driver Triangulation Action
Adapted from Gray Institute
Problem: What can I do at home? Solution: Create Infinite Exercises
3DC
Define our actions!
Lunge Lift
Squat Chop
Press Jump
Pull Hop
Action
Global Positions◦ Standing, Seated, Kneeling, Prone, Supine, Side
Lying
Orientation◦ How or where your position is relative to gravity
and ground and the equipment
Stance◦ Organization of your hands, feet etc. relative to
the ground or equipment
Beginning Position
The Part of the body that is initiating the movement (action)
◦ Any part of the body could be considered the Driver
◦ Typical Drivers include
Head, Hands, Feet, Chest, Knees, Pelvis
Bilateral, Unilateral, Alternating, Reciprocating
Driver
Movement in 3D
◦ Direction
◦ Vertical Height
◦ Horizontal Distance
Triangulation
All Exercise is Cardio!
Depending on how you manipulate the acute variables gives you the result you are looking for!
Heart Rate is your measure of intensity!
Problem: How do I do cardio?Solution: Gears and Goals!
Gears
Gears and Goals
Variability is the key to health ◦ Connective Tissue System- Vector Variability◦ Nervous System- Neuroplasticity Variability◦ Cardiovascular System- Heart Rate Variability
Determining the appropriate and variable LOAD for these systems will determine the outcome for the body.
Physical/ Mental / Emotional
Why is this so important?
Definition
Vector variability
Body weight- partner integration
Body weight against fixed object
Warding
Wellness Acute Variables
◦ Slower Tempo◦ Increased rest time: Energy building not
spending◦ Multiple movements with lots of changes in
stance and beginning positions (think vector variability)
Body Weight Exercise Programs
Weight LossAcute Variables
◦Work : Rest = 1:2-1:1◦Work time = 45-60sec◦Duration of work= 45 min◦Intensity: 65-80% THR (Gears 2,3,4)
Body Weight Exercise Programs
Lean Body MassAcute Variables
◦Very similar to Wt Loss◦Increase the intensity: 70-85%◦Exercise selection to deliver repetitive force to same tissues
◦60sec work 60 sec recovery
Body Weight Exercise Programs
Sport PerformanceAcute Variables
◦Sport and position specific◦Triangulation 3D◦Endurance vs Power◦Loaded or Resisted Movement Training
Body Weight Exercise Programs
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Thank you!