Paleo Diet 101
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This document provides a list of lean meats, seafood, nuts and seeds, vegetables, some fruits, starches, and top paleo recipe websites that are part of a paleo diet. It includes common lean protein and plant options like chicken, fish, almonds, peppers, and apples as well as some less common choices such as alligator, mussels, chestnuts, and kiwi. The list recommends limiting sugar and starch intake and provides several popular websites to find paleo-friendly recipes.
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Over the next several slides I will Show you how to do several different things that will help you get started using this App.
Modifying Movements
Modifications are made to workouts for athletes to allow them to succeed while preserving intensity and technique. Modifications include reducing load, speed, volume, range of motion, or movement. Common reasons for modification include being a new or low-capacity athlete, injury, age (under 15 or over 50), illness, pregnancy, or fear. Several scenarios provide examples of how to modify specific workouts for athletes with different limitations or injuries.
On Ramp Program
The document summarizes a 3 day on-ramp program for a crossfit gym. Day 1 covered various exercises and movements, and recommended resources for nutrition including eliminating grains and following paleo diet guidelines. Day 2 reviewed additional exercises taught and included a sample workout. Day 3 provided a review of exercises and another sample workout, and informed participants they are now cleared to join regular group training classes.
Periodization:part 3
- Periodization involves systematically manipulating variables in a training program over time to maximize adaptations and avoid overtraining. These variables include exercises, sets, reps, load, rest periods, and more.
- Proper periodization follows specific cycles or phases that last weeks or months and focus on different goals like building muscle mass or strength. This allows the body to continuously adapt without plateauing.
- Variables like tempo, or time under tension, are also important to periodize. Manipulating the speed of lifts impacts the recruitment of muscle fibers and training effects like strength, power, or hypertrophy.
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