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PROGRAMING

PROGRAMING. Look at clients goals Look at clients training status Look at injury considerations Considerations from assessments . Keeping it simple- sample . Hip hinge patterns Closed chain pushes Closed chain pulls Open chain pushes Squat patterns Single-leg knee dominant

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PROGRAMING

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  1. PROGRAMING • Look at clients goals • Look at clients training status • Look at injury considerations • Considerations from assessments

  2. Keeping it simple- sample • Hip hinge patterns • Closed chain pushes • Closed chain pulls • Open chain pushes • Squat patterns • Single-leg knee dominant • Single-leg hip dominant • Anti-extension • Anti-rotation • Loaded carries

  3. CUTE DOES NOT = EFFECTIVE

  4. Training variables • Training frequency per muscle group • Total number of weekly sessions • Intensity zone/reps per set • progressions • Number of sets/ muscle group • Loading pattern for an exercise • Tempo for an exercise • Rest interval • Exercise selection

  5. Training frequency/ muscle group • Beginners- train each group 3 times per week • Intermediate- train each group 2 times per week • Beginner- full body x 3 • Intermediate- upper body x 2 lower body x 2

  6. Beginner • Monday Whole body, compound movements (hinge focus) • Tuesday OFF • Wednesday Whole body compound movements (upper body focus) • Thursday OFF • Friday Whole body, compound movements (squat focus) • Saturday OFF • Sunday OFF

  7. interMediate • Monday- hinge • Tuesday OFF • Wednesday - push • Thursday OFF • Friday- squat • Saturday- pull • Sunday OFF

  8. Intensity Zones • Endurance • Hypertrophy • Strength • Power- you’re clients probably wont be hanging out here in the sense of olympic lifting • Variations between levels

  9. PROGRESSION- How do we make an exercise harder? • Go heavier • Duh

  10. Increase Range of motion • http://www.youtube.com/watch?feature=player_embedded&v=IIwaDkhVHwo

  11. DECREASE BASE OF SUPPORT

  12. Raise center of gravity • A quick and easy example is the comparison of a dumbbell lunge to a barbell lunge. With the dumbbells at our sides, the center of gravity is low. Putting a barbell across the upper back or shoulder girdle raises the center of gravity, creating a more unstable scenario. We can even hold the bar overhead to take the instability one step further

  13. Make the surface unstable • "Unstable surface training is rarely appropriate for the lower body; outside of the rehabilitation of functional ankle instability, it doesn't have much merit. That's not to say, however, that utilizing unstable surfaces in other scenarios can't be advantageous; the important thing is to recognize that the instability must be applied at the midsection/torso or upper extremities. Examples include push-ups with the hands on stability balls or inflatable rubber discs and pressing exercises while positioned atop a stability ball [in athletes who aren't too strong/heavy]. These movements have considerable benefit with respect to enhancing shoulder proprioception and deloading joints without losing out on muscle activation." • -ericcressey • - one arm on stability ball

  14. Decrease points of stability • Squat vs one leg squat • Bench vs stability ball bench

  15. Make the movement more decelerative (focus on eccentric) • Sled Push/Drag →Step-up → Reverse Lunge → Slideboard Reverse Lunge → Forward Lunge

  16. ASYmmetrical loading

  17. Ground based to standing

  18. Sets per Muscle group • Research seems to indicate that 3-4 sets per exercise is the best to bring out maximal results. Advanced trainees might even see some benefits from going up to 5-6 sets per exercise. • Inverse relationship between reps and sets • 10 sets?

  19. Loading pattern • Straight sets- one or two warm ups then into straight loading • Wave loading-loads and reps change within every set within a • Pyramid loading – 12 at 65%, 8 at 75%, 6 at 80%, inverted or double pyramid

  20. TEMPO • 1- no tempo- good for developing strength- just get the bar up • 2-general recommendations- around 3 seconds on the way down- 0-1 seconds on the way up. • 301

  21. Rest periods • Dependant on goals and intensity zones • Endurance • Hypertrophy • Strength • power

  22. Exercise selection • Machines vs free weights • Multijointvs isolation

  23. Why machines? • The use of machines that buttress joints and restrict range of motion at specific joints not only retard the various levels of motor learning required for optimal functional performance but can encode patterns that are directly detrimental to both performance and the avoidance of injury. • Training in a proprioceptively starved environment does not challenge the system needed to ensure that no single tissue experiences damaging overload. • Dynamic correspondence • No more than 20 percent of your sessions should be machine based

  24. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. • The aim of this study was to examine the effect of adding single-joint (SJ) exercises to a multi-joint (MJ) exercise resistance-training program on upper body muscle size and strength. Twenty-nine untrained young men participated in a 10-week training session. They were randomly divided in 2 groups: the MJ group performed only MJ exercises (lat pulldown and bench press); the MJ+SJ group performed the same MJ exercises plus SJ exercises (lat pulldown, bench press, elbow flexion, and elbow extension). Before and after the training period, the muscle thickness (MT) of the elbow flexors was measured with ultrasound, and peak torque (PT) was measured with an isokinetic dynamometer. There was a significant (p < 0.05) increase in MT (6.5% for MJ and 7.04% for MJ+SJ) and PT (10.40% for MJ and 12.85% for MJ+SJ) in both groups, but there were no between-group differences. Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men

  25. Exercise order • Exercise order- Power first, never later • Never overlook poor technique • Pair exercises (except for O lifts)

  26. You’ve picked your exercises based on clients experience levels and capabilities • Examine their current state of health and determine where you think/want them to be at the end of the training block you’ve selected.

  27. Program these people • 60 year old women • 40 year old overweight man • 25 year old man with no experience • 25 year old women with 8 years of weight lifting experience • 22 year old pitcher • 12 year old kid

  28. Special considerations • Overhead athlete • Basketball player • You have to start thinking about common injuries

  29. Quiz 2 • 1. other than increasing weight, how do we make an exercise harder? • 2. name two training variables • 3. name three human movements • 4. rest periods for strength training, for hypertrophy training? • 5. what are the problems with machine based training?

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