fitness conference 2014 - exercise etc
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Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 1
2014’s Best StrengthTraining Drills
Why Use Portable Equipment?• The trend is to move training out of the gym for more freedom and better profitability:
– Community centers, parks, beaches, private studios, your client’s home, your garage or basement.
• The ability to get a good workout with lightweight, portable, inexpensive equipment is vital!!
Types of Portable Equipment
1. Battling Ropes
A happy union of strength, cardio & core training.
2. Agility Ladders
Stability, mobility agility!
3. Plyo Boxes
Part of the tool box for every modern trainer.
4. Body weight
Every client carries their equipment!
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 2
1) Battling Ropes
• Fun, High Intensity Exercise
• Upper body anaerobic interval training
• Improves strength‐endurance, power, & speed.
• Non‐momentum, reduced or non‐impact style training.
Rope Tips
• Active core is critical
• Lift and throw the rope, don’t pull it
• Watch for posture breakdown with fatigue
• Keep intervals shorter due to high demand on upper body
• Start with thinner ropes then progress
• Use one handle then progress to two
• All exercises can be performed standing, kneeling, or sitting.
Waves
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 3
Slams
Jumping Jacks
In and Out Waves
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 4
Side‐To‐Side Waves
Flys
Circles In and Out
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 5
Waves W/ Shuffles
2) Upper Body Ladder DrillsLateral Plank Walk
Plank Buzz Saw (In‐In‐Out‐Out)
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 6
2 Arm Gorilla Walk
In & Out Plank Walk
3) Plyo Boxes
• What makes it “plyometric”?
– Stretch Shortening Cycle
– Eccentric, Amortization, and Concentric phases
• Tips for plyometrics:
– Must meet minimal strength, speed, and balance requirements.
– Teach proper landing first
– Proper Progression
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 7
Types of Plyometric Movements
• Hop
– Small vertical displacement
• Jump
– Significant vertical displacement
• Bound
– Both vertical and horizontal displacement
• Remember you can do upper body plyo drills too
– Plyometric or “clap” pushups
Designing Plyometric Drills
• Alternate opposing movements
• Alternate upper vs. lower‐body dominant drills
• Incorporate metabolic interval work:recovery
– 20‐30 sec “on”
– 10‐30 sec “off”
To Start: Single Response Stabilization
• Teaches clients to understand how to jump and land.
• Skipping this phase often leads to injury.
• Phase last 1‐4 weeks or as long as necessary.
• Develop linear and lateral plyo exercises.
• Progress to multiple response stabilization.
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 8
Jump And Reach
Star Jump, Tuck Jump
Box Jump
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 9
Single Leg Box Jump
Single Leg Lateral Box Jump
Hurdle Jump and Stick
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 10
4) Partnered Body Weight Drills• Clients will perform
exercises at the same time.
• With both partners moving it adds additional stability challenges.
• Make sure to pair partner appropriately
• When using a person as resistance they can move or wiggle (which traditional weights can’t)
Push Ups
Hip Hinge Row
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 11
Core Battles
Lunge Jumps
Ice Skaters
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 12
Walking Lunges
Plank Push Up
Leg Press
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 13
Kneeling Shoulder Press
Nordic Hamstring Curl
Leg Circles
Fitness Conference 2014
(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 14
High Knee/Scissor Hold
Hip Adduction W/Bridge
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