1. Creative Exercise Design-Perfect Pairs & Terrific Tri Sets Tanya L. Colucci, M.S., NASM-CPT, CES, PES

2. Key Objectives

Methods of Periodization

Learn how to pair certain exercises creatively to increase metabolic demands on the body

Learn how to systematically design a program that will accomplish any clients goal

Walk away with tools & techniques that are ready to use at your next training session

Experience a 30-minute Terrific Tri Sets with Tanya workout!

3. Principle of Specificity

SAID Principle:

• Specific Adaptation to Imposed Demands.

The kinetic chain will specifically adapt to the type of demand placed upon it.

• For example, if a person repeatedly lifts heavy weights with minimal repetitions and maximal rest periods, they will produce higher levels of maximal strength and lower levels of endurance strength.

4. Principle of Specificity

Yesbutthe adage implies that you get what you train for, there are several complexities behind the bodys adaptation process.

Different tissues within the body adapt to stimuli at different rates

The degree of adaptation correlates to the mechanical, neuromuscular and metabolic specificity or the training program

5. Understanding Adaptation: Principle of Specificity

Mechanical Specificity This refers to the weight and movements placed on the body.

Neuromuscular Specificity This refers to the speed of contraction and exercise selection.

Metabolic Specificity This refers to the energy demand placed on the body.Energy systems being used

6. Mechanical Specificity

How much?

Motor unit recruitment

• Size Principle

7. Neuromuscular Specificity: The Motor Unit

Each fast-twitch motor unit consists of a single neuron and 300-800 muscle fibers(compared with only 100-180 muscle fibers in each slow-twitch motor unit).

Fast-twitch motor units are therefore much stronger than slow-twitch motor units.

How slow or fast am I asking them to go & in what sequence

8. Variable of Muscle Fiber Type 9. Resistance Training Adaptations

Acute Variables

Repetition:

Set:

Training Intensity:An individuals level of effort, compared with their maximal effort, which is usually expressed as a percentage.

Repetition Tempo: one of most important for specific adaptations

Rest Interval:

Training Volume:The total amount of physical training performed within a specific period

Training Frequency:

Training Duration:

Exercise Selection:

10. Progressive Strength Adaptations From Resistance Training

Four Primary adaptations from resistance training

• Stabilization/Endurance

• Hypertrophy

• Strength

• Power

All occur in a progressive sequence:

• • StabilizationStrength

• • StrengthPower

11. Endurance/Stabilization

Recruits mostly Type I muscle fibers

• Slow to fatigue

• Low force production

Critical to joint stabilization and postural alignment

Increased stabilization will enhance the ability to train for additional adaptations

0-90 4/2/1 50-70% 12-25 2-3 Rest Tempo Intensity Reps Sets 12. Hypertrophy

Muscle fiber recruitment is dependant upon the bodys ability to stabilize the joints

A fiber must be recruited in order for hypertrophy to be achieved

Skeletal muscle fiber enlargement occurs as a direct response to increased volumes of training

An increase in cross sectional areas of individual fibers and an increase in myofibril proteins can be seen in beginners and advanced lifters regardless of age or gender

0-60sec 2/0/2-3/2/1 75-85% 6-12 3-5 Rest Tempo Intensity Reps Sets 13. Strength

The ability of the neuromuscular system to produce internal tension & exert force against external resistance

To produce force, motor units must be recruited in a synchronized manner

To recruit motor units, joints must stabilize

Increased number of motor units recruited= increased force production

45s-5min 2/0/2 70-100% 1-12 3-6 Rest TempoIntensity Reps Sets 14. Power

Maximal force generation over minimal time

Joint stability & optimal motor unit recruitment are key to optimal power production

Heavy loads moved slowly & light loads moved quickly for increased power

force production w/ speed = increase activation

1-2 min btwn supersets X/x/x X/x/x 85-100% 30-45% or 10% bw 1-5 8-10 3-5 Rest Tempo Intensity Reps Sets 15. Resistance Adaptations: Acute Variables 16. The NEW OPT Model!

A Training Session

Warm-Up

Core Training

Balance Training

Reactive Training

SAQ/Cardio

Resistance Training

Flexibility

7 Training Components 1. Take a comprehensive approach to training that improvesALL the components necessary for optimum performance. STABILIZATION POWER STRENGTH 3 Adaptations 2. Build a proper foundation based on training for stabilization first, then strength, then power. 1. Stabilization Endurance Training (12-20) 2. Strength Endurance TrainingStrength (8-12), Stabilization (8-12) 3. Hypertrophy Training (6-12) 4. Max Strength Training (1-5) 5. Power Training(Strength 1-5), Power (8-10) 5 Specific Phases(each adaptation has specific exercises, reps, sets, tempos & rest periods) 3. Consistently combat thecommon postural distortion patterns caused by sport & life by following a progressive plan that simultaneously reduces injury potential and enhances performance. 17. Training Phase Manipulation

All that changes from phase to phase is the exercise selection and acute variables

Most training phases are 4 to 6 weeks in length to allow each phases adaptation (results) to occur.

After progressing through the necessary phases for each specified goal a new training baseline is created. (Importance of Assessment)

After desired phases have been experienced, the client will re-start the training cycle.

18. The OPT Model for General Performance

AppropriatePhases of Training:

Phase 1: Stabilization Endurance Training

Phase 2: Strength Endurance Training

Phase 3: Hypertrophy (Optional)

Phase 4: Maximal Strength (Optional)

Phase 5: Power Training

19. Example Combination Monthly Plan

Perform a different phase of training 3 days/week

• M: Phase 2 Strength Endurance

• W: Phase 1 Stabilization Endurance

• Fri: Phase 5 Power

Typically, combination programs should be done after successful completion of 4 weeks of Stabilization Endurance Training, and 4 weeks of Strength Endurance Training.

20. EPOC: Exercise Post Oxygen Consumption

Exercise Post Oxygen Consumption

Restoring back to pre-exercise state

Replenish of Energy Sources(Phosphagen system creatine phosphate & ATP; glucose)

RE-oxygenation of blood & restoration of circulatory hormones

Decrease in body temperature

Return to normal ventilation & heart rate

Factors that Influence EPOC

Gender

Metabolism(resting fat metabolism)

Resistance training

• Intensity, load, volume, tempo

21. Research-EPOC

Prior research has demonstrated that resistance training results in a number of physiological changes within the human body.

• alterations to resting metabolic rate, resting fat oxidation, and excess post-exercise oxygen consumption.

• EPOC, excess post-exercise oxygen consumption stems from the bodys use of the anaerobic energy pathway.

• Homeostatic imbalances of hormones along with protein degradation and reparation, also occur after resistance exercise.

• EPOC appears to take place as a result of such factors combined.

22. Example Super Set: Perfect Pairs Strength :Endurance: Adaptation Leg Press DB Frontal Plane Lunge to balanceDB OH Press S.Leg Balance DB Scaption Pull Ups Squat to cable row DB Press SB Fly Resistance KBs (25 swings)& Quarters 1/4 mile run 3-5 minutes of ATCardio/KBs 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 balanceDB 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 KBs (25 swings)& Quarters 1/4 mile run 3-5 minutes of ATCardio/KBs 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 24. WORKOUT TIME! Kettles & Tri Sets

Quick Core Warm-up

25-KB Swings

Chest Circuit:

• Push-ups(Strength) (8-12)

• MB Chest Pass throw (OR)

• Band Punches or P.Pushup (Power)

• Stability Bosu Pushup (Stability)**

25-KB Swings

Back Circuit:

• Bent-Over KB Row

• MB Throws or KB Power Row (8-10)

• Bent-over KB Row BOSU***

10-10-10 Swings

Legs & Shoulders:

• Lunge w/ KB Curl-OH Press (8-12)

• Squat Jumps (8-10)

• Slow Frontal Plane lung- balance**

10 Cleans each side-15 swings

25. Thank you!

Tanya L. Colucci, M.S., NASM-CPT, PES, CES

Wellness Director MINT

www.mintconditionyourself.com

[email_address]

Master Instructor NASM

President& Co-Founder Infinity Wellness Foundation

www.infinitywellness.org

[email_address]

26. References

(1) Kraemer WJ,RatamessNA. Fundamentals of resistance training: progression and exercise prescription.MedSciSportsExerc 2004;36(4):674-688. (2) Campos G,LueckeTJ,WendelinHK, et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones.EurJAppl Physiol 2002;88(1-2):50-60. (3) Marx JO,RatamessNA,NindlBC, et al. Low volume circuit versus high-volumeperiodizedresistance training in women.MedSciSportsExerc 2001;33(4):635-643. (4) Rhea MR, Phillips WT, Burkett LN, et al. A comparison of linear and daily undulatingperiodizedprograms with equated volume and intensity for local muscular endurance.JStren Cond Res 2003;17(1):82-87. (5) Hass CJ, Garzarella L, de Hoyos D, Pollack, ML. Single versus multiple sets in long-term recreational weightlifters.Med Sci Sports Exerc2000;32(1):235-242. (6) Kraemer WJ,NindlBC,RatamessNA, et al. Changes in muscle hypertrophy in women withperiodizedresistance training.MedSciSportExerc 2004;36(4):697-708. (7) Brandenburg JP, Docherty D. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals.J Stren Cond Res2002;16(1):25-32. (8) Edgerton VR, Wolf SL,LevendowskiDJ, Roy RR. Theoretical basis for patterning EMG amplitudes to assess muscle dysfunction.MedSciSportExerc 1996;28(6):744-751. (9) Hakinnen K, Alen M, Kramer WJ, et al. Neuromuscular adaptations during concurrent strength and endurance training versus strength training.Eur J Appl Physiol2003;89:42-52. (10)HakkinenK, Kraemer WJ, Newton RU,AlenM. Changes inelectromyographicactivity, musclefibreand force production characteristics during heavy resistance/power strength training in middle aged and older men and women.Acta Physiologica Scandinavica 2001;171(1):51-62. (11) McCall GE, Byrnes WC, Fleck SJ, et al. Acute and chronic hormonal responses to resistance training designed to promote muscle hypertrophy.Can J Appl Physiol2003;89:42-52.

27. References Contd

Wilmore, Costill, and Larry Kenney. 2008.Physiology of Sport and Exercise.4th ed. Champaign, IL: Human Kinetics.

Clark, Lucett, and Rodney Corn. 2008.NASM Essentials of Personal Fitness Training.3 rded. Baltimore, MD: Lippincottt Williams & Wilkins.

Levangie and Cynthia Norkin. 2005.Joint Structure & Function: A Comprehensive Analysis . 4 thed. F.A.Davis Company.