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
Exercise=Movement + Forces • 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?
Results- YOUR PROGRAMS! • Results- What clients are looking for! • Results = Exercise + Acute Variables • Acute Variables include: • Intensity Load • Volume Tempo • Repetitions Frequency • Sets Duration • Rest
Problem- What does the client do when he/she is not training with you? • 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?
Solution- Simple Rules for Coaching Perfect Bodyweight Ex RULE 1 Rhythm Regular, repeated pattern of movement or sound Ex. Lunge
Solution- Simple Rules for Coaching Perfect Bodyweight Ex RULE 2 Symmetry 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 3 • Coordination • 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 Bubble • Learn The Movement Before Loading the Movement!
Problem: What can I do at home? Solution: Create Infinite Exercises 3DC Tool • Environment- Today It is your Body! • Beginning Position • Driver • Triangulation • Action • Adapted from Gray Institute
Action • Define our actions! • Lunge Lift • Squat Chop • Press Jump • Pull Hop
Beginning Position • 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
Driver • 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
Triangulation • Movement in 3D • Direction • Vertical Height • Horizontal Distance
Problem: How do I do cardio?Solution: Gears and Goals! • 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!
Why is this so important? • 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
Warding • Definition • Vector variability • Body weight- partner integration • Body weight against fixed object
Body Weight Exercise Programs • 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 Loss • Acute 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 Mass • Acute 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 Performance • Acute Variables • Sport and position specific • Triangulation 3D • Endurance vs Power • Loaded or Resisted Movement Training
Thank you! • www.johnsinclair.ca • www.ptaglobal.com