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Creative Exercise Design-Perfect Pairs & Terrific Tri Sets Tanya L. Colucci, M.S., NASM-CPT, CES, PES
Key Objectives <ul><li>Methods of Periodization </li></ul><ul><li>Learn how to pair certain exercises creatively to increa...
Principle of Specificity <ul><li>SAID Principle: </li></ul><ul><ul><li>Specific Adaptation to Imposed Demands. </li></ul><...
Principle of Specificity <ul><li>Yes  but  the adage implies that you get what you train for, there are several complexiti...
Understanding Adaptation: Principle of Specificity <ul><li>Mechanical Specificity This refers to the weight and movements ...
Mechanical Specificity <ul><li>How much? </li></ul><ul><li>Motor unit recruitment </li></ul><ul><ul><li>“ Size Principle” ...
Neuromuscular Specificity: The Motor Unit <ul><li>Each fast-twitch motor unit consists of a single neuron and 300-800 musc...
Variable of Muscle Fiber Type
Resistance Training Adaptations <ul><li>Acute Variables </li></ul><ul><li>Repetition:   </li></ul><ul><li>Set:   </li></ul...
Progressive Strength Adaptations From Resistance Training <ul><li>Four Primary adaptations from resistance training   </li...
Endurance/Stabilization <ul><li>Recruits mostly Type I muscle fibers </li></ul><ul><ul><li>Slow to fatigue </li></ul></ul>...
Hypertrophy <ul><li>Muscle fiber recruitment is dependant upon the body’s ability to stabilize the joints </li></ul><ul><l...
Strength <ul><li>The ability of the neuromuscular system to produce internal tension & exert force against external resist...
Power <ul><li>Maximal force generation over minimal time </li></ul><ul><li>Joint stability & optimal motor unit recruitmen...
Resistance Adaptations: Acute Variables
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...
Training Phase Manipulation <ul><li>All that changes from phase to phase is the exercise selection and acute variables  </...
The OPT Model for General Performance <ul><li>Appropriate  Phases of Training: </li></ul><ul><li>Phase 1: Stabilization En...
Example Combination Monthly Plan <ul><li>Perform a different phase of training 3 days/week </li></ul><ul><ul><li>M: Phase ...
EPOC: Exercise Post Oxygen Consumption <ul><li>Exercise Post Oxygen Consumption </li></ul><ul><li>Restoring back to pre-ex...
Research-EPOC <ul><li>Prior research has demonstrated that resistance training results in a number of physiological change...
Example Super Set: Perfect Pairs Strength :Endurance: Adaptation Leg Press DB Frontal Plane Lunge to balance  DB OH Press ...
Example Tri Set: Strength : Power: Endurance: Adaptation Leg Press Squat Jumps DB Frontal Plane Lunge to balance  DB OH Pr...
WORKOUT TIME! Kettle’s & Tri Sets <ul><li>Quick Core Warm-up </li></ul><ul><li>25-KB Swings </li></ul><ul><li>Chest Circui...
Thank you! <ul><li>Tanya L. Colucci, M.S., NASM-CPT, PES, CES </li></ul><ul><li>Wellness Director MINT </li></ul><ul><li>w...
References <ul><li>(1) Kraemer WJ,  Ratamess  NA. Fundamentals of resistance training: progression and exercise prescripti...
References Cont’d <ul><li>Wilmore, Costill, and Larry Kenney. 2008.  Physiology of Sport and Exercise.  4th ed. Champaign,...
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Pt110 creativeexercisetrisets

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Presentation at IDEA Personal Training institute in 2009- Sold out

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Pt110 creativeexercisetrisets

  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>www.mintconditionyourself.com </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>www.infinitywellness.org </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>

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