IDEA Creative Tri Sets


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IDEA 2009 Personal Trainer Institute Presentation- SOLD OUT; Purchase a copy of the video here:

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  • Mechanical Specificity: For example, to develop endurance in the legs, light weights and a high number of repetitions must be performed. Neuromuscular: For example, to develop higher levels of power in the legs, low weight, high-velocity contractions must be performed in an explosive ( plyometric ) manner. Metabolic Specificity: For example, to train for endurance, training would require long bouts of exercise with minimal rest periods in between.
  • Here you can review which phases would be appropriate for the general performance client and an example of how these phases would be implemented month to month. You can show them how in April that combination training is being introduced and would be most appropriately used after 4 weeks in CET, IST and SET. Finally, show them how the combination training would be utilized in a monthly plan (next slide).
  • Reiterate when this type of training would be most appropriate. To ensure one doesn’t over-train, their two higher intensity routines (SET and EET) are performed at the beginning and ending of the week and the lower intensity routine (IST) is performed in the middle of the week.
  • Body:During EPOC the body is restoring itself to its pre-exercise state, and thus is consuming oxygen at an elevated rate. This means that energy is also being expended at an elevated rate. The following occurs during EPOC:1) Replenishment of Energy Resources: Replenishment occurs for the immediate source of energy, known as the phosphagen system, which is comprised of creatine phosphate and ATP (adenosine triphosphate). In addition, lactate, a molecule that is produced during more intense exercise, is being converted to pyruvate for fuel utilization. The body is also restoring the muscle glycogen (a stored form of glucose) that has been used during the exercise bout.2) Re-oxygenation of Blood and Restoration of Circulatory Hormones: During exercise metabolism, large amounts of oxygen are used to break down food substrates for energy. Therefore, the body continues to expend energy after exercise to re-oxygenate the blood. In addition, in the postexercise period, the body restores the levels of circulatory hormones, which increased during exercise, to normal.3) Decrease in Body Temperature: As energy is liberated from the exercising muscle tissues of the body, heat is produced. Thus, during EPOC, the body must expend energy to return to the normal core body temperature.4) Return to Normal Ventilation and Heart Rate: Energy expenditure is greatly elevated as the body rapidly returns to a normal breathing rate. Heart rate is also returning to a pre-exercise rate.
  • Following resistance training, greater levels of oxygen are required for lactate disposal and rephosphorylation of creatine and ADP (ACSM 1998). Although the onset of EPOC has been well documented, the length of its duration has not. Determining how long EPOC can occur bears relevance, due to the possible implications that finding may have on weight management programs. Thus, the purpose of this review is to examine two pieces of literature that document the duration of EPOC, as well as its associated effects.
  • IDEA Creative Tri Sets

    1. 1. Creative Exercise Design-Perfect Pairs & Terrific Tri Sets Tanya L. Colucci, M.S., NASM-CPT, CES, PES
    2. 2. Key Objectives <ul><li>Methods of Periodization </li></ul><ul><li>Learn how to pair certain exercises creatively to increase metabolic demands on the body </li></ul><ul><li>Learn how to systematically design a program that will accomplish any client’s goal </li></ul><ul><li>Walk away with tools & techniques that are ready to use at your next training session </li></ul><ul><li>Experience a 30-minute Terrific Tri Sets with Tanya workout! </li></ul>
    3. 3. Principle of Specificity <ul><li>SAID Principle: </li></ul><ul><ul><li>Specific Adaptation to Imposed Demands. </li></ul></ul><ul><li>The kinetic chain will specifically adapt to the type of demand placed upon it. </li></ul><ul><ul><li>For example, if a person repeatedly lifts heavy weights with minimal repetitions and maximal rest periods, they will produce higher levels of maximal strength and lower levels of endurance strength. </li></ul></ul>
    4. 4. Principle of Specificity <ul><li>Yes but the adage implies that you get what you train for, there are several complexities behind the body’s adaptation process. </li></ul><ul><li>Different tissues within the body adapt to stimuli at different rates </li></ul><ul><li>The degree of adaptation correlates to the mechanical, neuromuscular and metabolic specificity or the training program </li></ul>
    5. 5. Understanding Adaptation: Principle of Specificity <ul><li>Mechanical Specificity This refers to the weight and movements placed on the body.  </li></ul><ul><li>Neuromuscular Specificity This refers to the speed of contraction and exercise selection.  </li></ul><ul><li>Metabolic Specificity This refers to the energy demand placed on the body. Energy systems being used </li></ul>
    6. 6. Mechanical Specificity <ul><li>How much? </li></ul><ul><li>Motor unit recruitment </li></ul><ul><ul><li>“ Size Principle” </li></ul></ul>
    7. 7. Neuromuscular Specificity: The Motor Unit <ul><li>Each fast-twitch motor unit consists of a single neuron and 300-800 muscle fibers (compared with only 100-180 muscle fibers in each slow-twitch motor unit). </li></ul><ul><li>Fast-twitch motor units are therefore much stronger than slow-twitch motor units. </li></ul><ul><li>How slow or fast am I asking them to go & in what sequence </li></ul>
    8. 8. Variable of Muscle Fiber Type
    9. 9. Resistance Training Adaptations <ul><li>Acute Variables </li></ul><ul><li>Repetition: </li></ul><ul><li>Set: </li></ul><ul><li>Training Intensity: An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage. </li></ul><ul><li>Repetition Tempo: one of most important for specific adaptations </li></ul><ul><li>Rest Interval: </li></ul><ul><li>Training Volume: The total amount of physical training performed within a specific period </li></ul><ul><li>Training Frequency: </li></ul><ul><li>Training Duration: </li></ul><ul><li>Exercise Selection: </li></ul>
    10. 10. Progressive Strength Adaptations From Resistance Training <ul><li>Four Primary adaptations from resistance training </li></ul><ul><ul><li>Stabilization/Endurance </li></ul></ul><ul><ul><li>Hypertrophy </li></ul></ul><ul><ul><li>Strength </li></ul></ul><ul><ul><li>Power </li></ul></ul><ul><li>All occur in a progressive sequence: </li></ul><ul><ul><ul><li>Stabilization  Strength </li></ul></ul></ul><ul><ul><ul><li>Strength  Power </li></ul></ul></ul>
    11. 11. Endurance/Stabilization <ul><li>Recruits mostly Type I muscle fibers </li></ul><ul><ul><li>Slow to fatigue </li></ul></ul><ul><ul><li>Low force production </li></ul></ul><ul><li>Critical to joint stabilization and postural alignment </li></ul><ul><li>Increased stabilization will enhance the ability to train for additional adaptations </li></ul>0-90 4/2/1 50-70% 12-25 2-3 Rest Tempo Intensity Reps Sets
    12. 12. Hypertrophy <ul><li>Muscle fiber recruitment is dependant upon the body’s ability to stabilize the joints </li></ul><ul><li>A fiber must be recruited in order for hypertrophy to be achieved </li></ul><ul><li>Skeletal muscle fiber enlargement occurs as a direct response to increased volumes of training </li></ul><ul><li>An increase in cross sectional areas of individual fibers and an increase in myofibril proteins can be seen in beginners and advanced lifters regardless of age or gender </li></ul>0-60sec 2/0/2-3/2/1 75-85% 6-12 3-5 Rest Tempo Intensity Reps Sets
    13. 13. Strength <ul><li>The ability of the neuromuscular system to produce internal tension & exert force against external resistance </li></ul><ul><li>To produce force, motor units must be recruited in a synchronized manner </li></ul><ul><li>To recruit motor units, joints must stabilize </li></ul><ul><li>Increased number of motor units recruited= increased force production </li></ul>45s-5min 2/0/2 70-100% 1-12 3-6 Rest Tempo Intensity Reps Sets
    14. 14. Power <ul><li>Maximal force generation over minimal time </li></ul><ul><li>Joint stability & optimal motor unit recruitment are key to optimal power production </li></ul><ul><li>Heavy loads moved slowly & light loads moved quickly for increased power </li></ul><ul><li>force production w/ speed = increase activation </li></ul>1-2 min btwn supersets X/x/x X/x/x 85-100% 30-45% or 10% bw 1-5 8-10 3-5 Rest Tempo Intensity Reps Sets
    15. 15. Resistance Adaptations: Acute Variables
    16. 16. The NEW OPT™ Model! <ul><li>A Training Session </li></ul><ul><li>Warm-Up </li></ul><ul><li>Core Training </li></ul><ul><li>Balance Training </li></ul><ul><li>Reactive Training </li></ul><ul><li>SAQ/Cardio </li></ul><ul><li>Resistance Training </li></ul><ul><li>Flexibility </li></ul>7 Training Components 1. Take a comprehensive approach to training that improves ALL the components necessary for optimum performance. STABILIZATION POWER STRENGTH 3 Adaptations 2. Build a proper foundation based on training for stabilization first, then strength, then power. 1. Stabilization Endurance Training (12-20) 2. Strength Endurance Training Strength (8-12), Stabilization (8-12) 3. Hypertrophy Training (6-12) 4. Max Strength Training (1-5) 5. Power Training (Strength 1-5), Power (8-10) 5 Specific Phases (each adaptation has specific exercises, reps, sets, tempos & rest periods) 3. Consistently combat the common postural distortion patterns caused by sport & life by following a progressive plan that simultaneously reduces injury potential and enhances performance.
    17. 17. Training Phase Manipulation <ul><li>All that changes from phase to phase is the exercise selection and acute variables </li></ul><ul><li>Most training phases are 4 to 6 weeks in length to allow each phase’s adaptation (results) to occur. </li></ul><ul><li>After progressing through the necessary phases for each specified goal a new training baseline is created. (Importance of Assessment) </li></ul><ul><li>After desired phases have been experienced, the client will re-start the training cycle. </li></ul>
    18. 18. The OPT Model for General Performance <ul><li>Appropriate Phases of Training: </li></ul><ul><li>Phase 1: Stabilization Endurance Training </li></ul><ul><li>Phase 2: Strength Endurance Training </li></ul><ul><li>Phase 3: Hypertrophy (Optional) </li></ul><ul><li>Phase 4: Maximal Strength (Optional) </li></ul><ul><li>Phase 5: Power Training </li></ul>
    19. 19. Example Combination Monthly Plan <ul><li>Perform a different phase of training 3 days/week </li></ul><ul><ul><li>M: Phase 2 Strength Endurance </li></ul></ul><ul><ul><li>W: Phase 1 Stabilization Endurance </li></ul></ul><ul><ul><li>Fri: Phase 5 Power </li></ul></ul><ul><li>Typically, combination programs should be done after successful completion of 4 weeks of Stabilization Endurance Training, and 4 weeks of Strength Endurance Training. </li></ul>
    20. 20. EPOC: Exercise Post Oxygen Consumption <ul><li>Exercise Post Oxygen Consumption </li></ul><ul><li>Restoring back to pre-exercise state </li></ul><ul><li>Replenish of Energy Sources (Phosphagen system creatine phosphate & ATP; glucose) </li></ul><ul><li>RE-oxygenation of blood & restoration of circulatory hormones </li></ul><ul><li>Decrease in body temperature </li></ul><ul><li>Return to normal ventilation & heart rate </li></ul><ul><li>Factors that Influence EPOC </li></ul><ul><li>Gender </li></ul><ul><li>Metabolism (resting fat metabolism) </li></ul><ul><li>Resistance training </li></ul><ul><ul><li>Intensity, load, volume, tempo </li></ul></ul>
    21. 21. Research-EPOC <ul><li>Prior research has demonstrated that resistance training results in a number of physiological changes within the human body. </li></ul><ul><ul><li>alterations to resting metabolic rate, resting fat oxidation, and excess post-exercise oxygen consumption. </li></ul></ul><ul><ul><li>EPOC, excess post-exercise oxygen consumption stems from the body’s use of the anaerobic energy pathway. </li></ul></ul><ul><ul><li>Homeostatic imbalances of hormones along with protein degradation and reparation, also occur after resistance exercise. </li></ul></ul><ul><ul><li>EPOC appears to take place as a result of such factors combined. </li></ul></ul>
    22. 22. Example Super Set: Perfect Pairs Strength :Endurance: Adaptation Leg Press DB Frontal Plane Lunge to balance DB OH Press S.Leg Balance DB Scaption Pull Ups Squat to cable row DB Press SB Fly Resistance KB’s (25 swings)& Quarters 1/4 mile run 3-5 minutes of AT Cardio/KB’s T-Pushups S.Leg Hip Bridge Bosu S. Leg Squats Side-Prone Iso Ab 20sec Bosu Hip Bridges S. Leg MP Reaches Core Circuit SMR & Active-Isolated Flexibility
    23. 23. Example Tri Set: Strength : Power: Endurance: Adaptation Leg Press Squat Jumps DB Frontal Plane Lunge to balance DB OH Press KB Snatch or Swing S. Leg Balance on Disc w/ Rev Cable row Pull Ups MB Pullover Throws Squat to cable row DB Press MB Chest Throw SB Fly Resistance KB’s (25 swings)& Quarters 1/4 mile run 3-5 minutes of AT Cardio/KB’s T-Pushups S.Leg Hip Bridge Bosu S. Leg Squats Side-Prone Iso Ab 20sec Bosu Hip Bridges S. Leg MP Reaches Core Circuit SMR & Active-Isolated Flexibility
    24. 24. WORKOUT TIME! Kettle’s & Tri Sets <ul><li>Quick Core Warm-up </li></ul><ul><li>25-KB Swings </li></ul><ul><li>Chest Circuit: </li></ul><ul><ul><li>Push-ups (Strength) (8-12) </li></ul></ul><ul><ul><li>MB Chest Pass throw (OR) </li></ul></ul><ul><ul><li>Band Punches or P.Pushup (Power) </li></ul></ul><ul><ul><li>Stability Bosu Pushup (Stability) ** </li></ul></ul><ul><li>25-KB Swings </li></ul><ul><li>Back Circuit: </li></ul><ul><ul><li>Bent-Over KB Row </li></ul></ul><ul><ul><li>MB Throws or KB Power Row (8-10) </li></ul></ul><ul><ul><li>Bent-over KB Row BOSU*** </li></ul></ul><ul><li>10-10-10 Swings </li></ul><ul><li>Legs & Shoulders: </li></ul><ul><ul><li>Lunge w/ KB Curl-OH Press (8-12) </li></ul></ul><ul><ul><li>Squat Jumps (8-10) </li></ul></ul><ul><ul><li>Slow Frontal Plane lung- balance** </li></ul></ul><ul><li>10 Cleans each side-15 swings </li></ul>
    25. 25. Thank you! <ul><li>Tanya L. Colucci, M.S., NASM-CPT, PES, CES </li></ul><ul><li>Wellness Director MINT </li></ul><ul><li> </li></ul><ul><li>[email_address] </li></ul><ul><li>Master Instructor NASM </li></ul><ul><li>President & Co-Founder Infinity Wellness Foundation </li></ul><ul><li> </li></ul><ul><li>[email_address] </li></ul>
    26. 26. References <ul><li>(1) Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc 2004;36(4):674-688. (2) Campos G, Luecke TJ, Wendelin HK, et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl   Physiol 2002;88(1-2):50-60. (3) Marx JO, Ratamess NA, Nindl BC, et al. Low volume circuit versus high-volume periodized resistance training in women. Med Sci Sports Exerc 2001;33(4):635-643. (4) Rhea MR, Phillips WT, Burkett LN, et al. A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance. J Stren Cond Res 2003;17(1):82-87. (5) Hass CJ, Garzarella L, de Hoyos D, Pollack, ML. Single versus multiple sets in long-term recreational weightlifters. Med Sci Sports Exerc 2000;32(1):235-242. (6)   Kraemer WJ, Nindl BC, Ratamess NA, et al. Changes in muscle hypertrophy in women with periodized resistance training. Med Sci Sport Exerc 2004;36(4):697-708. (7) Brandenburg JP, Docherty D. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals. J Stren Cond Res 2002;16(1):25-32. (8) Edgerton VR, Wolf SL, Levendowski DJ, Roy RR. Theoretical basis for patterning EMG amplitudes to assess muscle dysfunction. Med Sci Sport Exerc 1996;28(6):744-751. (9) Hakinnen K, Alen M, Kramer WJ, et al. Neuromuscular adaptations during concurrent strength and endurance training versus strength training. Eur J Appl Physiol 2003;89:42-52. (10) Hakkinen K, Kraemer WJ, Newton RU, Alen M. Changes in electromyographic activity, muscle fibre and force production characteristics during heavy resistance/power strength training in middle aged and older men and women. Acta Physiologica Scandinavica 2001;171(1):51-62. (11) McCall GE, Byrnes WC, Fleck SJ, et al. Acute and chronic hormonal responses to resistance training designed to promote muscle hypertrophy. Can J Appl Physiol 2003;89:42-52. </li></ul>
    27. 27. References Cont’d <ul><li>Wilmore, Costill, and Larry Kenney. 2008. Physiology of Sport and Exercise. 4th ed. Champaign, IL: Human Kinetics. </li></ul><ul><li>Clark, Lucett, and Rodney Corn. 2008. NASM Essentials of Personal Fitness Training. 3 rd ed. Baltimore, MD: Lippincottt Williams & Wilkins. </li></ul><ul><li>Levangie and Cynthia Norkin. 2005. Joint Structure & Function: A Comprehensive Analysis . 4 th ed. F.A. Davis Company. </li></ul>