youtube/watch?v=8C6dLp9-k68

1. http://www.youtube.com/watch?v=8C6dLp9-k68

2. TOOL CHESTPart Deux Fitness Fever 2012 Paul Robinson

3. Psychology, Physiology, Application

4. PSYCHOLOGY

5. Learner Readiness

6. LEARNER READINESSBeginners, Intermediates & Advanced

7. Beginners (70%)

8. Intermediates (25%)

9. Advanced (5%)

10. COACHING PRINCIPLES

11. Coaching Principles Identify the top 3 Coaching Principles that best define your responsibility as a coach?

12. Coach Principles • Be informed • Connect and engage • Produce Results

13. PHYSIOLOGY

14. Principles

15. Principles • Adaptation • Physical adaptation in 6-8 workouts (or less) • Change: exercise, resistance, RI, tempo • Psychological adaptation – K.I.S.S. • Specificity: • You get what you train for • Deliver on what you promise

16. Principles • Form – you are your weakest link

17. Weak Links • Rotators • Posterior Delts • Posterior chain ROM & flexibility • Rhomboids • Eccentric control (deceleration)

18. Principles • Excessive speed and restricted ROM limits results & leads to injury • Tempo Training: vary tempo but always control deceleration (when in doubt, 4 second eccentric)

19. Principles • Train joints as well as muscle • Quality over quantity • Brain • Body • Principle application

20. Stability Training • Define the principles that have lead to this exercise. • Safety aside, discuss – pros & cons

21. Principles • Building foundations: function vs. fabrication • Compound/multi-joint exercise • Principles vs. trends • Transference • Use resistance to train your base • Use sport to improve your game

22. THE SQUAT • Regular squatting reduces not only the rate of injuries but also the time it takes to recuperate from injuries that do occur. - The National Strength and Conditioning Association

23. THE SQUAT • Optimizes flexibility, structural balance • Mobility – down vs. forward • Great for core stabilization. • Notes: • Flexibility and control before weight • Watch speed; don’t bounce or relax at bottom • Breathe!

24. Supported Squat • Minimizes the involvement of the hamstrings due to artificial stabilization • Very hard on the patellar ligament and the anterior cruciate ligament, both of which act as stabilizers for the knees. • No functional transference

25. SQUAT VARIATIONS

26. CHIN UPS

27. CHIN UPS • 30 sec eccentric = 1 concentric • Initiate with scapular retraction • Drive with elbows • Change grip • Full range – chin should clear bar; full ext and retraction

28. CORE

29. CORE Identify your top 3 core exercises and rate them in order of overall functional effectivess.

30. The best core exercises are: Exercises that encourage spinal alignment and stability - McGill, spinal biomechanics, University of Waterloo

31. CORE

32. Resistance vs. Cardio • Weight loss • Body shape • Metabolism • Heart • Flexibility • Osteoporosis • Joint health

33. Resistance training can have a greater impact on fat burning than aerobic exercise (Scott et al. 2011)

34. Eccentric training can increase post exercise metabolic rate for 72 hours vs. 15 hours using a 1:1 tempo (Dolezal et al. 2000)

35. Maximal effort increases calories burned during (Scott et al. 2011) and after (La Forgia et al. 2006) exercise.

36. 9 times weight loss using HIIT vs. Aerobic Training in less time

37. H.I.I.Tmaximize metabolic burn • 9 x fat loss vs. aerobic training in less time • Multi-joint movement with 48 hrs. rest • 15-20 reps/less than 30 sec RI • Controlled explosive +; 3 sec –ve • Maximal effort • Overtraining is a problem • Strength / cardio combo • Training specificity – fat vs. muscle

38. Journal of Medicine and Science in Sport and Exercise • Study of overweight subjects • Diet Group – 14 lbs fat lost • Aerobic & Diet – 15 lbs fat lost* • Anaerobic and Diet – 21 lbs fat lost * 36 sessions @ 50 minutes each = only 1 lb vs. diet alone

39. International Journal of Obesity • HIIT vs Aerobic Exercise (16wks) • HIIT – 60 cycle sprints of 8 sec, 12 sec rest • Fat loss 1.5 kg • 9.5% decrease in belly fat • Aerobic – 60% max oxygen x 40 minutes • Fat gain .44 kg • 10.5 increase in belly fat

40. Journal of Metabolism • 20 wks aerobic vs. 15 wks HIIT • HIIT lost 9 x more body fat vs. aerobic and 12% more visceral belly fat. • Overall calories burned during the study • Aerobic 28,661 • HIIT 13,614 • Less than half the calories but 9 x more fat lost

41. Aerobic Exercise. It just may be killing you! • Increased cortisol = accelerates aging • Increased inflammation and oxidative stress • Decreased reproductive size and function in animals • Acute oxidative stress • Compromised immune system Charles Poliquin: The Many negatives of Aerobic Training

42. Periodization - Kravitz • Undulating Periodization: day to day variation of intensity/volume • Exercise • Repetitions • Resistance • Rest Intervals • Order • Grip • Tempo

43. 150 min/wk lowered mortality risk by 10% Intense = 22% reduction in mortality 300 min. = 39% drop Strength training vs. steady state activity SENIORSInternational Journal of Epidemiology

44. APPLICATION

45. Sample Program • Goal • Primary - Muscle growth & strength; increase metabolism / decrease fat; enhance function • Secondary - Anaerobic conditioning; Flexibility • Principles • Train to failure (6-12 reps) • Good form – eccentric • Intervals – 20-30 min • Change to adapt – resistance/reps, tempo, grip, angle, rest interval, 1 month

46. Sample Program • Mode • Cycle intervals • GTS Gravity • Routine • Warm up 5-10 min • Cycle intervals 60 sec. on;15 sec. off (x 5) • Lunge / side squat (x 2-3) (maintain HR) • Pull ups / Row x 2-3 • Chest Press/Shoulder Press (x 2-3) • Plank/flexion (x • 2) • Stretch