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Building Your Muscles,Flexing Your Perspective.
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ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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Benjamin Siong
@Benperformancecoach@learnasp
LearnaspABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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Mission Statement:Australian Strength Performance aims to be recognised as
Australia’s premier strength and conditioning company. We set the highest standards in evidence based training, sports
performance and education from our world class training facilities.
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
Founded in 2009.
Dedicated to optimising sports performance, physiological function and body composition.
Delivering scientifically tailored solutions through individualised nutrition, supplementation, training and mindset coaching.
We aim to provide the highest standards in education and effectiveness in practical application.
www.trainasp.com.auABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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Founder and Master Strength Coach.
18 years in the Health & Fitness Industry.
PICP 5, ISSN specialist, ASCA Strength Coach and IPF National Powerlifting Coach that has coached athletes from State to Olympic level in over 16 different sports.
Australia’s leading Body Composition Specialist who has worked extensively with bodybuilders, fitness models, celebrities as well as pageant queens including the 2011 Miss Australia Universe and 2012 Miss Malaysia Universe.
Benjamin Siong BSc, BAppSc (Psych Hon)
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
Hypertrophy from Home
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ASP 3-STEP ACTION MODEL:
BUSINE$$ = RESULTS + COMPLIANCE
SMART PROGRAMMING: With load/ equipment
substitution
VS Consideration of RELATIVE LOAD
PROGRAM SUPPORT:
PRACTICAL APPLICATION of the program
+
RELEVANT SUPPORT
12 3PROGRAM DELIVERY:
PACKAGING of your solution
+
MODE of delivery
Why train harder? TRAIN SMARTER and get BETTER RESULTS!
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
Smart Programming
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A. Minimize Inter- and Intra muscular imbalances between sides
B. Start with the weaker side as the limiting factor* MIRROR (range + reps + posture)
C. If you can’t perform a full unilateral rep, use an Eccentric overload, with a Concentric aid.
1) UNILATERAL MOVEMENTS
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
Smart Programming
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2) PAUSING
A. Disadvantageous position:
Increases intramuscular contraction
B. Mid- / Quarter positions -
i) Building isometric strength in the sticky points of the lift
- NS awareness - Increased muscle fiber recruitment
ii) Strength gained in a portion has a 10-20 degree carryover of strength above and beneath it
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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3) PROLONGED ECCENTRICS
A. Strongest Contraction Type - can handle the most load
B. Increased TUT with a given load = Increased micro trauma
C. Good practice for when they actually load up in the gym**
Smart Programming
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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4) SYSTEMATIC OVERLOAD TECHNIQUES
A. Supersets (agonist/antagonist): One exercise to another
B. PRE-/POST- fatigue i) Pre - MMC
ii) Post - Muscular fatigue
C. Mechanical Advantageous Set:
working on the most difficult movement to the most difficult with a FIXED weight
Smart Programming
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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A. SUPERMAN or PENGUIN PROGRAMS?
B. The layout structure/format (70% visual)
C. The VISUAL learner: Show Me!
- Pictures - Videos of accurate movement patterns
D. The AUDITORY learner: TELL ME! (Explanation + methodology.)
- Understanding increases compliance - Tell them what you want them to do rather than NOT what to do
E. The KINESTHETIC Learner: Let Me!
- First program is a confidence builder! - Underestimate + confidence - Second is where the magic happens - Progressive “overload”
Program Delivery
OR
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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1. Mental Stress: Novel COVID Situation
2. New family dynamics
3. Lack of motivation
4. Emotional eating
5. Irregular lifestyle pattern - a “new norm”
6. Uncertainty = loss of control
Program Support
STRESSORS
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
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Program Support
A. Weave the programming into their lifestyle
B. Touch base regularly through the week
C. Set a reminder for them to action the change
D. Take a regular ‘technology’ break
E. Importance of creating a designated space - work/ rest
F. Stick to routine, esp. sleep times
G. Declutter to focus - e.g, pantry, workspace
H. Never Guilt - this kills transparency
SOLUTIONS
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
Hypertrophy from Home
www.trainasp.com.au
PROGRAM DELIVERY:
PACKAGING of your solution
+
MODE of delivery
PROGRAM SUPPORT:
PRACTICAL APPLICATION of the program
+ RELEVANT SUPPORT
12 SMART
PROGRAMMING: With load/ equipment
substitution
VS Consideration of RELATIVE LOAD
ASP 3-STEP REACTION MODEL:
COMPLIANCE = RESULTS + BUSINE$$
Why train harder? TRAIN SMARTER and get BETTER RESULTS!
3
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
STRONGER
FASTER
LEANER
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
www.trainasp.com.au
: Benjamin Siong
: Learnasp
@Benperformancecoach
@learnasp
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
Email Contact: [email protected] Office: +61 3 9038 8008
SPECIALISTS IN
ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.
www.trainasp.com.au