sproing trainer course

THE REVOLUTION IN FITNESS

SOFT SU

RFA

CE TR

AIN

ING

Cardio | Strength | Power | Balance 8/3/2013

SOFT SURFACE TRAINING Interval Training for Individuals and Small Groups

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TRAIN SOFT®

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FITNESS.C

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WHAT IS SPROING?

• Half the knee impact of a treadmill

• Burns more calories with less impact

• Two surfaces with variable firmness/instabilty

• Combines cardio and strength training

• IDEAL FOR FUNCTIONAL TRAINING, SMALL GROUP TRAINING AND ATHLETIC TRAINING

• The First Soft-Platform Trainer That Absorbs Impact As You Train which combines:

• Sproing’s Beach and Air Surfaces – absorb impact and activate muscles

• Resistance Cord and Harness – to create correct running form (forward lean and forefoot landing)

• Resistance Bands – for strength training

• The Result:

• Soft Surface Trainer for Intervals of Cardio, Strength, Power and Balance


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IDEAL TRAINING PLATFORM FOR FUNCTIONAL CONDITIONING PROGRAMMING

Metabolic Conditioning Base Routines

• Cardio – Effective, fun, safe multi-plane

• Ideal for sprint intervals

• Strength – Multi-plane exercises

• Squats and lunges

• Push-Ups

• Rows

• Overhead Press

• Chest Press

• Balance – Soft Surfaces challenge balance

and engages core

• Power – Incorporate Plyometrics


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CARDIO


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Running and Walking are Fundamental Movement Patterns and Great Cardio, BUT Most People Cannot Run Without Injuring Themselves!

NEARLY 80% OF RUNNERS ARE INJURED EACH YEAR

CARDO (CONTINUED) - TREADMILLS


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Treadmill Running

• Substantial impact, force and injury

• Treadmill running, and running with padded running

shoes, encourages an unnatural running gait – heel

striking

• This results in more impact to knees, hips and back

“Treadmill running topped the list in the greatest amount of impact.”

(University of Wisconsin, LaCrosse)

“Force equal to 5 times body weight can travel up the legs when running on a very

hard materials. This force drops to less than twice body weight on very compliant

surfaces.”

(Journal of Biomechanics)

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CARDO (CONTINUED) - ELLIPTICALS


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Ellipticals

• Ellipticals force an unnatural motion

• Ellipticals use a dependent movement – one side

moves the other side

• This inhibits functional reflexes such as the cross

extensor reflex, which prevents ankle sprains

• In functional movement patterns, like running and

walking, the left and right side MUST communicate via

the nervous system and coordinate

• Removing this demand discourages functional reflexes

because there is no demand to coordinate left and right

sides

http://rds.yahoo.com/_ylt=A9G_bDtaLZxLSisAwrmjzbkF/SIG=13e95l2e3/EXP=1268612826/**http:/www.healthstylesexercise.com/catalog/images/Life-Fitness-X7-Advanced-Elliptical.jpg

CARDO (CONTINUED) – SAND WALKING AND RUNNING

8/3/201

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Sand Walking and Running

• Sand walking and running greatly reduces impact BUT the beach increases the risk of plantar fasciitis,

Achilles tendonitis and lateral leg injures due to uneven surfaces

SPROING – CONTROLLED INSTABILITY

SPROING provides very low impact with the ability to easily adjust surface softness, from very soft to very firm. This allows the user to pick an appropriate surface for their particular

fitness level.

SPROING allows runners and athletes to increase total mileage

and training time without injury!

CARDO (CONTINUED) – RESISTED RUNNING

8/3/201

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Resisted Running With

Harness Or Belt Forces

Forward Lean

• Improves acceleration

• Prevents over striding

• Increases activation core muscles

• Increases strength and power

CARDO (CONTINUED) – SPROING DESIGN

8/3/201

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SPROING Design

• Causes fore-foot landing

• SPROING users land on ball of

foot (fore-foot) and NOT heel

• Heel-striking causes significant

impact on body

• Runners incur almost no impact if

land on their fore-foot

On Hard Surfaces, Forefoot Strikers Have

Impact Forces Seven Times Lower

Than Shod Runners Who Heal Strikes

SOFT SURFACE SCIENTIFICALLY PROVEN

Cardio | Strength | Power | Balance

BENEDICTINE UNIVERSITY STUDY CONFIRMS

SPROING 50% LESS IMPACT THAN A WOODWAY TREADMILL

8/3/201

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Soft Surface and Forefoot Landing

Combine for Lowest Impact

• SPROING has the same low impact on

knees and back as low impact elliptical

• Even the softest treadmills cause double

the impact (95% to 103% more impact) to

knees and back as SPROING

• SPROING has 41% less impact on back

than treadmill Data based on three month study by Clinical Exercise Physiology Dept. of Benedictine University,

Lisle, IL. The study performed metabolic testing and biokinetic analysis to measure ground reaction

forces, linear and angular motion and muscle utilization via EMG Technology.

SOFT SURFACE SCIENTIFICALLY PROVEN (CONTINUED)


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Research Proves Impact on Women’s

Knees Even Lower Than Men

• SPROING has the less impact on

women’s knees and back as low impact

elliptical!

• Treadmills are significantly harder on

women’s knees and back – it causes up

to 120% more impact than SPROING

Data based on three month study by Clinical Exercise Physiology Dept. of Benedictine

University, Lisle, IL. The study performed metabolic testing and biokinetic analysis to measure

ground reaction forces, linear and angular motion and muscle utilization via EMG Technology.

STRENGTH

SPROING’S RESISTANCE TRAINING SYSTEM

Can Be Set at Various Angles and

Various Strengths for Infinite Configurations


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POWER SPROING’S SOFT SURFACES

Provides Ideal Surface for Plyometric Training


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BALANCE

SPROING’S CONTROLLED INSTABILITY

SPROING’S Soft Surfaces Can Be Made Firmer Or Softer

to Adjust the Stability Challenge


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USERS LOVE SPROING – RATE IT 9.1 OUT OF 10


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“I’m working harder, in less time, with no pain in my knees while working my core harder

than a treadmill.”

Hal, age 47

“SPROING Air cushion is fun.”

Lauren, age 22

“Running on the foam surface really pushes

your lower extremities.”

Ashley, age 22

“SPROING has no impact.”

Joe, age 61

SPROING IS SAFER

8/3/2013


Consumer Product Safety Commission Report:

• 50,000 exercisers annually are treated in the ER

• Treadmills cause more injuries than any other exercise

equipment

SPROING is Safer

• It has NO moving belts or rotating foot plates


SPROING – DURABILITY TESTED

8/3/2013


Surfaces Tested for Durability

for Commercial Use

• Air Cushion

31 million cycles

• Beach Cushion

45 million cycles


Cycle Test Equivalent to 8 Hours Per Day EVERY DAY FOR TWO YEARS

SPROING – REVOLUTIONARY SOLUTION


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• Greatly reduced impact forces

• Resistance and core activation from a

harness and stretch cord

• Causes natural barefoot forefoot

landing pattern

• Increased muscle activation!

• Ideal interval training because user can

quickly and safely accelerate to full

speed AND decelerate quickly!

SOFT SURFACE TRAINING

SPROING – ACUTE VARIABLES FOR PROGRAM DESIGN


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• Level Of Hardness/Stability

• Steps Per Minute/Cadence

• Step Height/Knee Height

• Harness/Position

• Resistance Band Tension

• Work Interval Time

• Rest Interval Time

• Work/Recovery Ratio

• Number Work Intervals/Session

• External Load Added (Weights/Vests)

METABOLIC CONDITIONING


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• Research has proven that high intensity interval training is more effective than steady state training for

most populations

• High intensity interval sessions result in increased release of growth hormone and testosterone and

reduced cortisol secretion

• Simultaneously improve aerobic and anaerobic energy systems

• More effective at conditioning the heart resulting in increased stroke volume and faster recovery

• Proven to be as or more beneficial for overall cardiovascular health

• Combination of cardio and strength is the best science in exercise

• 30 minute high intensity, low impact interval workouts burn more calories during exercise and raise

metabolism longer after workout

Cardio, Strength and Power Capabilities In One Small Footprint

Allows Complete Metabolic Conditioning On SPROING

SPROING – 16 MINUTE BEGINNER WORKOUT


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• Round 4

• Rear Running 20/10

• Bilateral (2 arm) Rows facing tower 20/10

• Repeat 2 times

• Round 5


• Rear Squats 20/10

• Repeat 2 times

• Round 6

• Run with Punches 20/10

• Push-ups 20/10

• Round 7


• Bilateral Rows facing tower 20/10

• Walk/March 60 seconds

• Walk/March 60 seconds

• Round 1

• Run 20 seconds then transition 10 seconds

• Alternating Forward Lunges 20 seconds with 10

second transition

• Repeat 2 times

• Round 2

• Run with punches 20 seconds 10 second

transition

• Alternating Forward Lunges 20 seconds 10

second transition

• Repeat 2 times

• Round 3

• Run 20 transition 10

• Push-ups 20 seconds work 10 transition

• Repeat 2 times

SPROING – 18 MINUTE INTERMEDIATE WORKOUT


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• Jog 70 seconds for warm-up

• Round 1


• Alternating Forward Lunges 25 seconds with 10 second transition

• Squat jumps 25 seconds with 10 second transition

• Repeat 3 times

• Round 2

• Run with punches 25 seconds 10 second transition

• Push-ups

• Squat jumps 25 seconds with 10 second transition

• Repeat 3 times

• Round 3


• Rear facing two arm row 25 seconds with 10 second transition

• Rear split jumps 25 seconds with 10 second transition

• Jog to Walk 70 seconds

METABOLIC CONDITIONING WITH SPROING


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• Several proven protocols including PACE, Peak 8 and Tabata

• SPROING is the IDEAL modality for this type of conditioning because:

• SPROING allows for functional movement patterns such as walking and running with greatly

increased muscle activation/metabolic demand

• Can easily be scaled to any fitness level

• User can quickly and safely accelerate to maximum effort and also decelerate and stop quickly

• Allows for precise control and feedback of acute variables so that progression can be planned and specific goals set

SPROING SAMPLE MEMBER ORIENTATION


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• Meet and great client and provide quick

overview of system

• Do Balance and Stability progressions to

acclimatize client and determine relative

fitness level and limitations

• Use Air Surface on firmest setting (20)

• Do lunge and squat variations at appropriate

level for client

• Start client marching then progress to jog or

run having client change cadence, step

height, tension and level of air to experience

effects

• Do a short Metabolic Conditioning Routine

using 2 – 4 movements repeated once or

twice

SOURCES AND ADDITIONAL READING


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Metabolic Conditioning

• http://athletics.wikia.com/wiki/Metabolic_Conditioning

• http://jeffosadec.files.wordpress.com/2011/01/effects-of-moderate-intensity-endurance-and-

high-intensity-intermittent-training-on-anaerobic-capacity-and-e280a2vo2max.pdf

• http://www.ncbi.nlm.nih.gov/pubmed/8897392

• http://en.wikipedia.org/wiki/High-intensity_interval_training#cite_note-pmid8897392-1

• http://www.ncbi.nlm.nih.gov/pubmed/12137178?dopt=Abstract

• http://jcem.endojournals.org/content/75/1/157.abstract

Running Biomechanics/Soft Surface Running

• http://jeb.biologists.org/content/201/13/2071.full.pdf

• http://www.barefootrunning.fas.harvard.edu/index.html

• http://www.posetech.com/training/archives/000417.html

• http://www.completefitness.com.au/articles/fitness/softsandrunning.php

• http://w4.ub.uni-konstanz.de/cpa/article/viewFile/3212/3014

• http://www.posetech.com/library/cs-05-2001.html

http://athletics.wikia.com/wiki/Metabolic_Conditioning

http://jeffosadec.files.wordpress.com/2011/01/effects-of-moderate-intensity-endurance-and-high-intensity-intermittent-training-on-anaerobic-capacity-and-e280a2vo2max.pdf





























http://www.ncbi.nlm.nih.gov/pubmed/8897392

http://en.wikipedia.org/wiki/High-intensity_interval_training







http://www.ncbi.nlm.nih.gov/pubmed/12137178?dopt=Abstract

http://jcem.endojournals.org/content/75/1/157.abstract

http://jeb.biologists.org/content/201/13/2071.full.pdf

http://www.barefootrunning.fas.harvard.edu/index.html

http://www.posetech.com/training/archives/000417.html

http://www.completefitness.com.au/articles/fitness/softsandrunning.php

http://w4.ub.uni-konstanz.de/cpa/article/viewFile/3212/3014



http://www.posetech.com/library/cs-05-2001.html





SPROING – THE NEXT GENERATION OF FUNCTIONAL TRAINING EQUIPMENT


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SOFT SURFACE TRAINING TRAIN SOFT®

REVOLUTIONIZING FITNESS

• Less Impact

• High Caloric Burn

• Metabolic Conditioning Intervals

• Scalable - Walk, Jog or Run

• Maximal Core Activation

• Versatile – Cardio, Strength, Power and Balance

• Ideal for Rehabilitation

• Safer

• FUN – LOVED BY USERS!

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