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 Strength Training 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!

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Page 1: Fitness Conference 2014 - Exercise ETC

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!

Page 2: Fitness Conference 2014 - Exercise ETC

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

Page 3: Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 3

Slams

Jumping Jacks

In and Out Waves

Page 4: Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 4

Side‐To‐Side Waves

Flys

Circles In and Out

Page 5: Fitness Conference 2014 - Exercise ETC

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)

Page 6: Fitness Conference 2014 - Exercise ETC

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

Page 7: Fitness Conference 2014 - Exercise ETC

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.

Page 8: Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 8

Jump And Reach

Star Jump,  Tuck Jump

Box Jump

Page 9: Fitness Conference 2014 - Exercise ETC

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

Page 10: Fitness Conference 2014 - Exercise ETC

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

Page 11: Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 11

Core Battles

Lunge Jumps

Ice Skaters

Page 12: Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 12

Walking Lunges

Plank Push Up

Leg Press

Page 13: Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 13

Kneeling Shoulder Press

Nordic Hamstring Curl

Leg Circles

Page 14: Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 14

High Knee/Scissor Hold

Hip Adduction W/Bridge