IDEA Creative Tri Sets
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The document discusses principles of exercise program design, including periodization and specificity. It provides examples of exercise pairs and tri-sets that target different adaptations like strength, power, and endurance. The workout portion demonstrates a kettlebell and tri-set circuit targeting these adaptations.
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IDEA Creative Tri Sets
- 1. Creative Exercise Design-Perfect Pairs & Terrific Tri Sets Tanya L. Colucci, M.S., NASM-CPT, CES, PES
- 8. Variable of Muscle Fiber Type
- 15. Resistance Adaptations: Acute Variables
- 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. 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
Editor's Notes
- 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.