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The Bodyweight Training Advantage IDEA East
1.
P R E
S E N T E D B Y FitnessAssociation.All RightsReserved. www.ideafit.com Session 205 The Bodyweight Training Advantage Brett Klika Co-founder, SPIDERfit Kids IDEA Personal Trainer of the Year
2.
© 2016 IDEA
Health & www.ideafit.com Today 1. Why establish bodyweight training as foundation of training? 2. Advantages of understanding the role of bodyweight-based exercise programs. 3. Practical bodyweight tools you can use to help your clients perform better while getting out of pain.
3.
© 2016 IDEA
Health & www.ideafit.com What is Bodyweight Training? •History •Where does it fit into personal training?
4.
© 2016 IDEA
Health & www.ideafit.com 3 Primary Advantages 1. Structure 1. Strength 2. Simplicity
5.
© 2016 IDEA
Health & www.ideafit.com Structure Our postural mobility/stability patterns are formed during exploratory play during early childhood. – Develop our perceptual motor skills (sensory) • Body awareness • Directional awareness • Spatial awareness • Vestibular awareness • Visual awareness • Temporal awareness • Tactile awareness • Proprioceptive awareness – Slowly become less active with age
6.
© 2016 IDEA
Health & www.ideafit.com Structural Re-Integration Learn how to re-connect with these sensory inputs through natural movement.
7.
© 2016 IDEA
Health & www.ideafit.com Strength Strategies we used to explore our world and gain sensory input as a child are the origins of strength, stability, and mobility. • Reactive aspects of these strategies serve as a foundation for all strength activities throughout life. – Roll (Rotation/anti-rotation) – Extend (Posterior chain) – Creep (Contralateral/Anterior strength) – Rock (Hip mobility/stability) – Crawl (Contralateral/Anterior strength and stability) – Squat/hinge (Core strength/Stability) – Get up/get down (Mobility/Strength/Power
8.
© 2016 IDEA
Health & www.ideafit.com Strength When sensory system is integrated with tensile strength, the body becomes a powerhouse.
9.
© 2016 IDEA
Health & www.ideafit.com Strength of the Feet Feet Push off Toe grip/knee extension
10.
© 2016 IDEA
Health & www.ideafit.com Strength of the Trunk/hips Trunk/hips Breathing Pelvic floor Stationary abduction Hip flexor activation
11.
© 2016 IDEA
Health & www.ideafit.com Shoulder Complex Strength Shoulder complex Scapular depression
12.
© 2016 IDEA
Health & www.ideafit.com Grip Strength Grip Grip reflex
13.
© 2016 IDEA
Health & www.ideafit.com Simplicity 1. Quad: Wall squat 2. Push: Crab push up 3. Pull: Swimmers 4. Rotation: 1-Leg Cross chops 5. Locomotion: No-arm skips 6. Frontal plane: Lateral lunges (wall) 7. Hip: Crab raises 8. Primal movement: No arm get
14.
© 2016 IDEA
Health & www.ideafit.com Simplicity 1. Quad: Track lunge 2. Push: Eccentric push up 3. Pull: Cobras 4. Rotation: Partner resisted 5. Locomotion: No-arm shuffles 6. Frontal plane: Skater plyos 7. Hip: 1-leg reaches 8. Primal movement: Circle crawls
15.
© 2016 IDEA
Health & www.ideafit.com Where Equipment Is Useful • Increased load • Decreased load • Novelty • Modified force curve • Physical limitations
16.
© 2016 IDEA
Health & www.ideafit.com Summary 1. Bodyweight training can re-connect clients to their most important aspects of their neural system. 2. Understanding how the body works to integrate force is essential for strength development. 3. Bodyweight training can be a simple, extremely effective way to improve client performance, get them out of pain, and get results!
17.
© 2016 IDEA
Health & www.ideafit.com Thank You! Brett Klika brett@spiderfitkids.com www.7minutestofit.com Facebook: Spiderfit Kids
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