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!


What are “RESULTS?”

High Skill High Motivation High Skill Low Motivation

Low Skill High Motivation Low Skill Low Motivation


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?


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


Assessment

1-4 Scale

1)Pain, complete inability

2)Consistently not proficient

3)Inconsistently proficient

4)Consistently proficient


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)


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)


Sensory Prep - 5 Min.

Engage the senses!

1.Coordination/rhythm

a)Fast feet

b)Volleyball

c)Partner cross tag


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!


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


Mobility/Flexibility

Focus on “Parasympathetic tone”

•Breathing

•Mindful presence

•Mantra

•Touch


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.


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.


Thank You!!!

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www.spiderfitkids.com

fastest simplest program design

Health & Medicine