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Session Objectives

Session Objectives. Demonstrate simple rules for coaching exercise These rules have been adapted from PTA Global and Co founder Ian O’Dwyer Empower clients with simple solutions for exercising anytime, anywhere, without equipment

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Session Objectives

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  1. Session Objectives • Demonstrate simple rules for coaching exercise • These rules have been adapted from PTA Global and Co founder Ian O’Dwyer • Empower clients with simple solutions for exercising anytime, anywhere, without equipment • Take complex sciences and make them really simple to understand and apply

  2. Exercise=Movement + Forces • Movement- Transition from one position to another • Force=Mass x Acceleration • Force- an agent of change • Mass- measure of inertia of an object • Acceleration- rate change of speed • All movement on earth is considered EXERCISE! • Question: Is there such thing as a bad ex?

  3. Results- YOUR PROGRAMS! • Results- What clients are looking for! • Results = Exercise + Acute Variables • Acute Variables include: • Intensity Load • Volume Tempo • Repetitions Frequency • Sets Duration • Rest

  4. Problem- What does the client do when he/she is not training with you? • Can we exercise anywhere? • Can we exercise at anytime? • Can we exercise with no equipment? • Can we get the cardio workout I need? • Can we match the workout to meet the goals of the client? • Will we get results? • What would that workout look like?

  5. Solution- Simple Rules for Coaching Perfect Bodyweight Ex RULE 1 Rhythm Regular, repeated pattern of movement or sound Ex. Lunge

  6. Solution- Simple Rules for Coaching Perfect Bodyweight Ex RULE 2 Symmetry The correspondence in size, form, and arrangement of parts on opposite sides of a plane, line, or point; regularity of form or arrangement

  7. Solution- Simple Rules for Coaching Perfect Bodyweight Ex • Rule 3 • Coordination • The organization of the different elements of a complex body or activity so as to enable them to work together effectively. Harmonious adjustment or interaction.

  8. Solution- Simple Rules for Coaching Perfect Bodyweight Ex • RULE 4 • Ask! Don’t Tell!

  9. Solution- Simple Rules for Coaching Perfect Bodyweight Ex RULE 5 • Small Bubble-Large Bubble • Learn The Movement Before Loading the Movement!

  10. Problem: What can I do at home? Solution: Create Infinite Exercises 3DC Tool • Environment- Today It is your Body! • Beginning Position • Driver • Triangulation • Action • Adapted from Gray Institute

  11. 3DC

  12. Action • Define our actions! • Lunge Lift • Squat Chop • Press Jump • Pull Hop

  13. Beginning Position • Global Positions • Standing, Seated, Kneeling, Prone, Supine, Side Lying • Orientation • How or where your position is relative to gravity and ground and the equipment • Stance • Organization of your hands, feet etc. relative to the ground or equipment

  14. Driver • The Part of the body that is initiating the movement (action) • Any part of the body could be considered the Driver • Typical Drivers include • Head, Hands, Feet, Chest, Knees, Pelvis • Bilateral, Unilateral, Alternating, Reciprocating

  15. Triangulation • Movement in 3D • Direction • Vertical Height • Horizontal Distance

  16. Problem: How do I do cardio?Solution: Gears and Goals! • All Exercise is Cardio! • Depending on how you manipulate the acute variables gives you the result you are looking for! • Heart Rate is your measure of intensity!

  17. Gears

  18. Gears and Goals

  19. Why is this so important? • Variability is the key to health • Connective Tissue System- Vector Variability • Nervous System- Neuroplasticity Variability • Cardiovascular System- Heart Rate Variability Determining the appropriate and variable LOAD for these systems will determine the outcome for the body. Physical/ Mental / Emotional

  20. Warding • Definition • Vector variability • Body weight- partner integration • Body weight against fixed object

  21. Body Weight Exercise Programs • Wellness • Acute Variables • Slower Tempo • Increased rest time: Energy building not spending • Multiple movements with lots of changes in stance and beginning positions (think vector variability)

  22. Body Weight Exercise Programs • Weight Loss • Acute Variables • Work : Rest = 1:2-1:1 • Work time = 45-60sec • Duration of work= 45 min • Intensity: 65-80% THR (Gears 2,3,4)

  23. Body Weight Exercise Programs • Lean Body Mass • Acute Variables • Very similar to Wt Loss • Increase the intensity: 70-85% • Exercise selection to deliver repetitive force to same tissues • 60sec work 60 sec recovery

  24. Body Weight Exercise Programs • Sport Performance • Acute Variables • Sport and position specific • Triangulation 3D • Endurance vs Power • Loaded or Resisted Movement Training

  25. Thank you! • www.johnsinclair.ca • www.ptaglobal.com

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