idea - creative exercise design trisets

8/17/2019 IDEA - Creative Exercise Design Trisets

1/27

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


2/27

©

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!


3/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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.


4/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


5/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


6/27


7/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


8/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



Variable of Muscle Fiber Type


9/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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:


10/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


11/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


12/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


3-5 6-12 75-85% 2/0/2-3/2/1

0-60sec


13/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


3-6 1-12 70-100% 2/0/2 45s-5min


14/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



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


3-5 1-5

8-10

85-100%

30-45% or

10% bw

X/x/x

X/x/x

1-2 min

btwn

supersets


15/27

©

2 0 0 9 I D E A

H e a l t h &


A l l R



Resistance Adaptations: Acute Variables

Phase Sets Reps Tempo Intensity Rest Frequency

1 Edurance

tability

!"# 1!"!$ %&!&1 '$"($) $"'$sec #x&wee*

!

trength

Endurance

!"% +"1!

strength

+"1!stability

!&$&!

strength

#&!&1stability

($"+$) '$ sec

btwn

pairs

!"%x&wee*

#

ypertrophy

#"- '"1! !&$&! (-"+-) #$"'$sec %"'x&wee*

%ax

trength

%"' 1"- x&x&x +-"1$$) #"-min !"%x&wee*

-

trength

/ower

#"- 1"- ax

trength

+"1$

/ower

0&0&0

0&0&0

+-"1$$)

1$) body

weight

! min

btwn

pairs

!"%x&wee*

**Cycle Thru Model Every 4 weeks


16/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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!


17/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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.


18/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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


19/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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.


20/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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


21/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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.


22/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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


23/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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


24/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



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


25/27

©

2 0 0 9 I D E A H e a l t h &


A l l R



Thank you!

Tanya L. Colucci, M.S., NASM-CPT, PES, CES

Wellness Director MINT

www.mintconditionyourself.com

[email protected]

Master Instructor NASM

President & Co-Founder Infinity Wellness Foundation

www.infinitywellness.org

[email protected]

http://www.mintconditionyourself.com/http://www.infinitywellness.org/http://www.infinitywellness.org/http://www.mintconditionyourself.com/


26/27

©

2 0 0 9 I D E

A H e a l t h &




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


27/27

©

2 0 0 9 I D E

A H e a l t h &




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.

idea - creative exercise design trisets

Documents