Sproing Trainer Course

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Sproing is a soft-surface trainer that provides a safe and effective training experience by facilitating customized cardio, strength and power movements to allow a variety of routines including metabolic conditioning, strength training, plyometrics, and low impact running.

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Sproing Trainer Course

  1. 1. THE REVOLUTION IN FITNESS SOFTSURFACETRAINING Cardio | Strength | Power | Balance8/3/2013 SOFT SURFACE TRAINING Interval Training for Individuals and Small Groups ® TRAIN SOFT® WWW.SPROINGFITNESS.COM
  2. 2. 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 Cardio | Strength | Power | Balance 8/3/201 3 page 2
  3. 3. 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 Cardio | Strength | Power | Balance 8/3/201 3 page 3
  4. 4. CARDIO Cardio | Strength | Power | Balance 8/3/201 3 page 4 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
  5. 5. CARDO (CONTINUED) - TREADMILLS Cardio | Strength | Power | Balance 8/3/201 3 page 5 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)
  6. 6. CARDO (CONTINUED) - ELLIPTICALS Cardio | Strength | Power | Balance 8/3/201 3 page 6 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
  7. 7. CARDO (CONTINUED) – SAND WALKING AND RUNNING 8/3/201 3 page 7 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!
  8. 8. CARDO (CONTINUED) – RESISTED RUNNING 8/3/201 3 page 8 Resisted Running With Harness Or Belt Forces Forward Lean • Improves acceleration • Prevents over striding • Increases activation core muscles • Increases strength and power
  9. 9. CARDO (CONTINUED) – SPROING DESIGN 8/3/201 3 page 9 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
  10. 10. SOFT SURFACE SCIENTIFICALLY PROVEN Cardio | Strength | Power | Balance BENEDICTINE UNIVERSITY STUDY CONFIRMS SPROING 50% LESS IMPACT THAN A WOODWAY TREADMILL 8/3/201 3 page 10 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.
  11. 11. SOFT SURFACE SCIENTIFICALLY PROVEN (CONTINUED) Cardio | Strength | Power | Balance 8/3/201 3 page 11 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.
  12. 12. STRENGTH SPROING’S RESISTANCE TRAINING SYSTEM Can Be Set at Various Angles and Various Strengths for Infinite Configurations Cardio | Strength | Power | Balance 8/3/201 3 page 12
  13. 13. POWER SPROING’S SOFT SURFACES Provides Ideal Surface for Plyometric Training Cardio | Strength | Power | Balance 8/3/201 3 page 13
  14. 14. BALANCE SPROING’S CONTROLLED INSTABILITY SPROING’S Soft Surfaces Can Be Made Firmer Or Softer to Adjust the Stability Challenge Cardio | Strength | Power | Balance 8/3/201 3 page 14
  15. 15. USERS LOVE SPROING – RATE IT 9.1 OUT OF 10 Cardio | Strength | Power | Balance 8/3/201 3 page 15 “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
  16. 16. SPROING IS SAFER 8/3/201 3 Cardio | Strength | Power | BalancePage 16 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 Cardio | Strength | Power | Balance
  17. 17. SPROING – DURABILITY TESTED 8/3/201 3 Cardio | Strength | Power | BalancePage 17 Surfaces Tested for Durability for Commercial Use • Air Cushion  31 million cycles • Beach Cushion  45 million cycles Cardio | Strength | Power | Balance Cycle Test Equivalent to 8 Hours Per Day EVERY DAY FOR TWO YEARS
  18. 18. SPROING – REVOLUTIONARY SOLUTION Cardio | Strength | Power | Balance 8/3/201 3 page 18 • 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
  19. 19. SPROING – ACUTE VARIABLES FOR PROGRAM DESIGN Cardio | Strength | Power | Balance 8/3/201 3 page 19 • 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)
  20. 20. METABOLIC CONDITIONING Cardio | Strength | Power | Balance 8/3/201 3 page 20 • 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
  21. 21. SPROING – 16 MINUTE BEGINNER WORKOUT Cardio | Strength | Power | Balance 8/3/201 3 page 21 • Round 4 • Rear Running 20/10 • Bilateral (2 arm) Rows facing tower 20/10 • Repeat 2 times • Round 5 • Rear Running 20/10 • Rear Squats 20/10 • Repeat 2 times • Round 6 • Run with Punches 20/10 • Push-ups 20/10 • Round 7 • Rear Running 20/10 • 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
  22. 22. SPROING – 18 MINUTE INTERMEDIATE WORKOUT Cardio | Strength | Power | Balance 8/3/201 3 page 22 • Jog 70 seconds for warm-up • Round 1 • Run 25 seconds then transition 10 seconds • 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 • Run 25 seconds then transition 10 seconds • 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
  23. 23. METABOLIC CONDITIONING WITH SPROING Cardio | Strength | Power | Balance 8/3/201 3 page 23 • 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
  24. 24. SPROING SAMPLE MEMBER ORIENTATION Cardio | Strength | Power | Balance 8/3/201 3 page 24 • 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
  25. 25. SOURCES AND ADDITIONAL READING Cardio | Strength | Power | Balance 8/3/201 3 page 25 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
  26. 26. SPROING – THE NEXT GENERATION OF FUNCTIONAL TRAINING EQUIPMENT Cardio | Strength | Power | Balance 8/3/201 3 page 26 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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