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

Session Objectives

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?

Exercise=Movement + Forces

Results- What clients are looking for!

Results = Exercise + Acute Variables

Acute Variables include:◦ Intensity Load◦ Volume Tempo◦ Repetitions Frequency◦ Sets Duration◦ Rest

Results- YOUR PROGRAMS!

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?

Problem- What does the client do when he/she is not training with you?

RULE 1

Rhythm

Regular, repeated pattern of movement or sound

Ex. Lunge

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

Solution- Simple Rules for Coaching Perfect Bodyweight Ex

Rule 3Coordination

◦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.

Solution- Simple Rules for Coaching Perfect Bodyweight Ex

RULE 4

Ask! Don’t Tell!

Solution- Simple Rules for Coaching Perfect Bodyweight Ex

RULE 5

Small Bubble-Large BubbleLearn The Movement

Before Loading the Movement!

Solution- Simple Rules for Coaching Perfect Bodyweight Ex

3DC Tool

Environment- Today It is your Body! Beginning Position Driver Triangulation Action

Adapted from Gray Institute

Problem: What can I do at home? Solution: Create Infinite Exercises

3DC

Define our actions!

Lunge Lift

Squat Chop

Press Jump

Pull Hop

Action

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

Beginning Position

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

Driver

Movement in 3D

◦ Direction

◦ Vertical Height

◦ Horizontal Distance

Triangulation

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!

Problem: How do I do cardio?Solution: Gears and Goals!

Gears

Gears and Goals

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

Why is this so important?

Definition

Vector variability

Body weight- partner integration

Body weight against fixed object

Warding

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)

Body Weight Exercise Programs

Weight LossAcute Variables

◦Work : Rest = 1:2-1:1◦Work time = 45-60sec◦Duration of work= 45 min◦Intensity: 65-80% THR (Gears 2,3,4)

Body Weight Exercise Programs

Lean Body MassAcute 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

Body Weight Exercise Programs

Sport PerformanceAcute Variables

◦Sport and position specific◦Triangulation 3D◦Endurance vs Power◦Loaded or Resisted Movement Training

Body Weight Exercise Programs

www.johnsinclair.ca

www.ptaglobal.com

Thank you!