all right so this week we focus again on the opt model what does opt stand for remember this is just their brand this is the brand that they go with this is your re whatever what is op other than anac right perance hang Optimal Performance training right and what is their uh what is their sort of their definition of what is Optimum Performance training there we go that's sort of this integrated training model so we talked about something being integrated if you hear the term integrated what does that mean I were to tell you this something okay so you sort of like you build it within integrating this this presentation today training class anything else integrated brings to mind okay so Parts you bring it in you build it so again when we talk about integrating it's sort of like it's it's a form or a process to sort of seamlessly coordinate or blend pieces together for a functional ho so how can I integrate so we have different units or or chapters in this text that we've integrated so that you learn the process for exercise assessment if working with the client or a patient so that's simply again this training model U Works within this integrated model for plan and system systematic and purposeful U components in the delivery of that prescription again the idea two is an integrated model that in that process as you take that fitness assessment that that you are tailoring the program to the goals and the needs of the patient you absolutely need to hit their goals the person walks through the door say do our motivational interviewing techniques right good professional introduction we want to Pi their goals so on the other side part of that health risk appraisal and part of that Fitness for us to determine not just their goals but also their needs it's sort of teamwork right go back to that evidence-based practice piece right while it in it incorporates patient preference and client preference and experience it also includes your experience and also includes the best available resour right diagam circles drawn up on that board you want to that seat spot right in the middle absolutely incorporate patient and client purposes and needs but we also need to look at what is our own experience combined with the best research what should they be doing and we should be doing this in integrated fashion so when we look at uh a a program what kinds of exercise should we be incorporated what element should we be ideally everything so what's everything person walks into the gym or the fitness center that day what are the elements or components that should be comprised I come in I start with so I incard horm what should follow that hormon Mobility or flexibility right so I'm going to address um my my tight musculature and I can utilize that posture assessment that either the static or the dynamic that we went through and did like remember right static posture marched in place and then we had this stick your hands up overhead we did a dynamic overhead squat assessment that helped us Identify some overtight muscular so we can sort of put Target and work on flexibility so we' warmed up we've done some cardio we stretched right particularly our overactive or overtight musculature then what else what do we then what we address resistance I'm going to hold that to the End by I'm going to do resistance training as well which all included my resistance training start to start think some your own personal experience remember we talked about local and Global musculature local systems core right we got to work core then we got to work Global which would be your resistance which would be your Prime movers that's where we're going to hold it to the end whether it's rehabilitative or it's exercise assessment or it's corrective exercise you have to sort of use an inside inside out model right we have to start with stability and then we work towards those Prime movers Osteo kinetic mov so we have to save or we have a a postural distortion the likelihood that's going to manifest as a movement Distortion and follow right we work with we warmed up we've done some cardio we've done some flexibility done core work we're do resistance but we're holding it off a little bit what else speed agility and quickness so saqs think about people as they age what what's something that diminishes balance right we need to work on balance and per turbance we also know that we want to work in proprio proprioceptively Rich environments the way we do that is we add perturbances and perturb perturbance basically means I decrease stability so maybe I start with like double exercises then I work to single leg exercises Maybe are double and anybody ever seen like those ax pads or or those other go balls things like that that stand on and decrease stability right so I can work on balance and I can increase perturbance say cues and then the last thing we got it already you and already said is we want to work on Resistance we want to make sure all those parts are in there so what are the benefits of those what's the psychological thing stress okay decreased stress this goes back to sort of our endocrine unit yeah endorphin relas right so what what that do elevates our happiness inre like that so what are sort of the physiological benefits or effects one thing would be all those things that we just mentioned they improve right flexibility improves cardiovascular endurance improves right balance improves particularly as we look at the cardiovascular talk killer Americans increase blood pressure improve resting heart rate all those things let's do to our body composition hypertree which means it's an increase in BL muscle mass so lean mass goes up what goes down po fat that's our primary goal right I told you sometimes people get obsessed with the scale sometimes maybe looking at body composition is better indicator maybe not for everybody but for some folks um so we can just look at how you know what percentage of your body weight is actually we want to focus on develon mass we also want to make sure that we we give the body fuel or have nutrition so that we're go back to metabolism is that we're utilizing fat carbohydrate plan we can do that carbohydrates which is stores our liver and our musculature and our food stuffs that we eat or it's going to be created from our main m or the proteins in our body which we don't that's I talk about not doing those workouts right all day or all night long in working out so again from performance again we talked about that it's going to increase the inflexibility improve endurance improve strength in the other thing to think about as we work on our programming is you know we're not robots not uner in the way that we multipler multi-dimensional that we need to engage in activities of being Liv as well as performance particular performance goals like I want to participate in five Spar I want again I want to get engaged in body whatever that is it's really multi-dimensional and multipler we also know for that's multipler some as they're safe and some practicing we're also variability and progression equals more variability and progression just more lean mass and again that's usually a primary goal is to decrease body fat increase Le Mass but in order to do that we also need to get uh the the heart rate up but we also have to be mindful of the fact that this program has to Beed consistent with the person we have to understand liation person have that's where that Crystal appraisal comes in the medical history part there are things that will be contraindicated that you might not want to do with the patient particularly as it relates to General Health and Wellness again vascular disease or something like that that be mindful of not elevating the blood pressure or I need to be mindful insulin levels are from a general medical perspective but then also looking at uh to GL related diseases like arthritis and and healthy and painfree ranges so G as we work through this this was a table that was provided in the book they talk about being Progressive and systematic uh and how we do this we want to make sure that's why the op model is built the way it is you talk stabilization endurance strength endurance and per match strength and power and we through this five stages you have to build within a foundation you can't just skip steps so again a client might come in and say I want to be a body I want to start building Le lots of lean mass which means you're your brain ohed thinking but if I skip straight to that stage some of you learned this a dynamic po assessment again some of you being student athletes would you do the overhead squat effectively did you maintain the flat back you get the 90° from the ground right chair sit he did you keep your arm in front of your ears had difficulty doing so again if we want to start adding and with a lot of load um we can find ourselves uh in a lot of trouble so if I sort of I'll use this analogy sometimes uh and we see it a lot and it's what keeps me employed as an athletic trainer and some folks physical therapist etc etc because you have folks that are throwing too much load and too much speed onto a dysfunctional frame so again you go back to those skipping steps if I have four postures whether it's static and dynamic I can't I can't po correctly and I can't move L yet I throw big old loads on a and I figure to get it up over my head get it up to my chest right well there's a process called speciic specific adaptation toos before I'm going to figure out a way to do it probably not the right way but I will figure out a way to do it I will get that barbell I'm going to do like say a snatch and I'll figure out a way to get it upload what am I going to do to get up over my head well I don't have the mobility to be a toat shoulders my head for shoulders around so instead I'm going to scop my back I'm get an excessive forward so I can get my arms back well what's that do that's going to put undo pressure back which isre the issue I'll potentially say this you can't skip step it needs to be purposeful it needs to be systematic it's great you want to build something Mas we are work on that but what we want to see first is that you are going to be moving correctly so that we can thr that that large large load on there and start to stress the musat in a way that's not just the load but also the volume you want to work through you can't skip the steps if I have a call or a truck I'll let's use a truck I use a truck analy I have a truck my right front tire keeps going ball and going out what should I do anybody know why that right tire is going ball and going out what's wrong with my truck anybody have ever get a tire that gets balled on one side of the tire your alignment off right so what do you do you take to the mechanic and you fix your alignment right or what a lot of people do is they just keep replacing the tire so instead of fixing the Align they just keep replacing the ti so that's the the surgery to the shoulder that's the rehabilitation to the shoulder just keep fixing the shoulder but what's the real problem real problem is the alignment you know so but yet what do we do over and over and over again as as Fitness professionals andu conditioning coaches and approaches n it's not the it's it the way you fix it by making the truck go faster and putting a lot more load in it right that only makes you blow it out faster it makes it more risky so again all I'm trying to illustrate is you can't just skip steps along the way you have to start at foundational pieces this is no different in the ology they used in the book was building the house can't build fall in group and and walls in the house if I don't have good foundation right they got put on a solid foundation so when you talk about Concepts like self-efficacy we have to make sure that we build it on the foundation of good cardiovascular system a good uh good range of motion go back to that flexibility component and it in a local muscular system of cord that can stabilize Inside Out train Inside Out training before too about baby training right fundamental foundational movements working from the floor up to a standing position that's also rehabilitative Concepts not just Personal Training Concepts you have to build from a foundation and then it needs to once you build that Foundation your application needs to be Progressive what progresses is your load right as you work up stair step approach to the op model resistance Lo will increase but remember in in classic linear priorization load has an inverse relationship work goes up goes down right as load goes up so think about I if I start with say 125 pounds on that barbell SP may move up to 400 pound what will decrease volume I'm sorry as intensity goes up my volume goes down I can do 125 I can do 125 pounds a lot of times but if I put 400 lounds on there I can't do it very often so inverse relationship with intensity invol so as I work my way up my stair step my load is going to go up my resistance is going to go up my volume right so as I progress I have to have something that counteracts that as I work through same thing as I work my way through that step I have to build foundational fundamental movements and I have to make sure that my my SK or my challenge is appropriate for that person right so if I grab somebody out of this room I could probably throw you right onto a bol and do some lunging activities or do some squatting activities but take someone 55 60 years old but I want to throw them and me on b ball probably not I may not even want to throw some you on a moving right so you got to understand sort of where your clients at you have that's sometimes that's just a little bit of judgment calls sometimes a little bit of trial and error but I always recommend starting at easier skill they do great well next time maybe you can bump it up a little bit all it has to be adequate has to be appropriate has to be integrated systematic can't be hodge podge all over the place and it can't be exactly where they want to be necessarily consistent with what their immediate goals are the reason they came in to work with you to begin with so the next thing we need to look at is this is can be something to and we got to get into the performance side of your fitness assessment discuss this you didn't really do it um a whole lot unless you Incorporated it as part of your overhive lot particularly as it relates to say the squatting or the H but these are key pieces that we would want to make sure that we could do appropriate as before we start growing on low we're increasing the intensity in particular remember when I talked about the push P assessments we did we talk about Stager stance we push here we're looking for is Right This and That push or they pull do they hyperextend the upper back right to get the movement in you want to make sure that they can stay in the alignment maintaining a normal uh Dynam damic alignment whether it's in that squat again or whether it's that P machine or that pulling motion if they can't do that you either need to decrease or change like say the dep or the amount of motion that we're using the overhead squat examples ofing barbell squats I can get down you know here 45 degrees or so and I have good posture do that maybe that's where I start I start in5 complement that with my flexibility program until I can get into a chair sit position and Main the right so maybe I have to do decrease the depth of my my squat to begin with again on that hip hinge uh in that you know if I have low back problems I may have to start with with with dumbbells or barbells from elevated platforms or things like that because I can't get the full range of motion or get into a full flexion due to back uh back pain history of back pain or something along that line and again on your vertical pressing um if I'm here and I'm doing dumbbell pressing over my head and again I'm getting quite a bit of movement down below because I'm trying to do that I can do a coup one of decrease the load it's too heavy that's what's making another thing I do I can't press over my head without arching my back I can change my something else I could do if I if I want to move that back so remember we talk about being sequential and integrated I can't do it standing what could I do I could change my incline that'll change where is stressing the shoulder let's say here I do a seated I can put in a bench I do seated and if that cleans it up right then I know I have something sort of off at the complex right that's where that that that ship or that connect contic chain is disrupted I probably to address something at but a lot of times you can stick someone particularly back supported so if I sit on that bench I Elevate the back right so it's up against my back I can usually maintain that form I also like sticking a towel behind the low back I press that into the into the bench and keep that there don't let it fall and I S of work on that form and once I get that but again want to make sure that we have good movement patterns so they call these again fundamental movement patterns do there so the other part of it is this phase sort of of the training usually during the stabilization in N phas the very very first phase we try to work on those fundamental movements you think it takes a lot or a little Co than a lot this is not a time where someone walks in we did their health assessment we drew up a program you said great go ahead do that stuff there and I will be over here this isn't the time for that instead early in their program it's going to take a lot of coaching and queueing you're going to have to have a lot of external feedback going back to the kind of first couple days we had of Class A lot of external feedback they're not going to understand what they're doing they they're going to think it feels normal well it does that's their Norm you have to coach in Q don't keep your back flatten there's a q what other kinds of cues okay so like if they're if they're getting a lot of bgus movement they have feet getting those knees to come in might need to them you know keep your knees over their toes back in a little bit right so we're probably cing them at their feet cing them at their knees these are just like our checkpoints on our Dynamic posture keeping our shoulders back sometimes open your chest up open your chest up your feet forward knees over tracking over top of your feet or over your toes the back flat another common key that I use with people is stay long so like if we're like in a horizontal position stay long that's that c the shell stay long stay open up my chest right say stay long or St tall on my feet St tall or KNE position horizontal position to stay long so we got to give them lots of poaching and queuing how are we going to get optimal op how we going to train for optimal posture and really that really ties very very closely what we got to be fing about I have someone with four static or dynamic and then again the dynamic posture but if I have somewh po posture for static po Dynamic what is my what are my focus what's my focus going to be what's the problem all right flexibility so what do you got to do all right what do you stretch not everything a lot of not necessarily everything yeah what's tight how do you know what's tight so it's either based off your available range of motion which we used couple deter posture and dynamic posture right we didn't do the single leg squat we talking about general public that's performance space all right F that balance whatever but I can identify and I can use my table to identify what are my overtight muscle can I tell you more often the you watch someone walk into a weight into a weight room area and they need to stretch before their routine they might have even done a warm up maybe what I would tell you those are the two stretches they need to right why what's this doing my posterior chain people having over stretch or underactive close to your chain they usually already full chain typically not always but typically people already have an anterior tilt to their low back or they scoot or fleed forward on overhead squat the problem is not their F strs they're overtight in the quadriceps they should be doing this stretch not the hamstring stretch okay Optimum posture and appropriate range of motion are going to be highly uh determined by your flexibility programming coupled with your targeted corrective exercises to strengthen the underactive muscles I should be doing the exact opposite of what I just showed you I should be stretching my pet and activating and strengthening my upper back middle third trap R in some cases latissimus d as well I should be stretching my quad percep and strengthening my glutes and my hamstrings that knee that goes in I should be stretching my inner thigh and strengthening my outer thigh walks B right very any ever do a side PL do a side plank with leg great GL e exercises right so that's part of the way I'm going to address my posture stretch inward flexibility with musculature and I'm going to correct and strengthen my under muscular CH I can use those cables to help me right in that movement range of motion that will come with the previous so if I address my static posture issues I should get some improved movement just with the improved ratio I can get better range of motion with that you know an example of that in terms of addressing posture and getting better range of motion is there anybody in here has issue anybody here everybody in here can press their toes everybody is there anybody here who can thank so so we can show just by addressing posture techically how you can improve range of motion remember the old sit reach that right down so that's basically what we're talking about here right this is multi segmental not just hamstring flexibility flexibility also includes your your in vertebra uh or your is flexibility it's m and so sometimes we can address this just with getting us better so come back I so go ahead just reach down and touch okay so we can't it fair to say so she's about hand width apart right so what's the problem you need to stretch your hamstrings so would anybody here say in the past maybe my coach personal trainer whatever say we need to work on stretching your handes is that fair said that okay sometimes we can actually address this without even really even doing part of a flexibility so again said flexibility combined with activation so part of what we know is we have a problem with activation of the glute and activation of of the hamstring that seems kind of really should be hamstring stretch it right so instead so go ahead have you stay here stretch strong and Tall now for your shoulder back push up through the top of my head relax your but as tight as you can high as you can push up through my hand stand tall five four three two one one more time go up up up squeeze your gluts as tight as you can high as you can high as you can five four 3 2 one all right so we're getting her to open up stay long and Tall activate the glutes right one last time three sets we're just doing five to 10 second he already one and push up my hand my hand open the chest flex your glutes hard as you can as you can five four three two one all right so now what I want you to do is flex your glutes and fall as you're flexing your glut and you're going to get stuck about okay your FX your gles just s of fall forward okay now stop relax go so now about about fingers if you did that addess her go sit right there so she didn't have a hamstring flexibility issue right she has a hip issue all that flexing that glute did and why we got it bit long is we're just sort of working on that curve of the spine right we're getting elongated activating the gluts to get her hips better aligned so that allowed better range of motion because we addressed the posture dur activation I would combo that with a really really good hip flexure stretch and a low back stretch you again sort of working on two different sides of the chain hips being the full I'm going to use anterior side flexibility posterior side flexibility sort of like that X across the hip by lengthening those two things and strengthening the inner core abdominals and glutes I can get those hips turned back right so those are sort of things that you can do and you know if vanissa was my client I'm trying to demonstrate why this is important right I can how long it take me to do that whole exercise l a minute right take a little bit longer because I'm explaining it to you all but I might get a little bit more patient with client bu it because I'm trying to show them how addressing posture why it's relevant why is these are things that we can address right and so we can get better movement and better range of motion again as we work through these uh programs you also want to make sure that we're also training in all planes of motion one of the common things I see in programs is I'll look at them and I guar I will on some of your programs back pieces is I will say needs to be multipler needs to be multipl you're missing frontal I will I cannot tell you how often we see a bunch of sagittal plane movements all anterior chain and most of it sort of kind moving forward tight not nearly enough in the posterior chain not nearly enough in the frontal plane or probably the most ignored is transverse I may not see a ton of transverse plane in the first few weeks of your program because you're just sort of trying to build that that kinetic chain and movement but I should see as you move later in in segue and progress through your program I should start seeing multiplayer moving I should see them address the plan the frontal plane and the transverse plane you got to be multipler because as human beings we are multipl we're not robots we don't work in single PLS I say that but robots are pretty Dynamic these days but um maybe those sort of old school toy robots so obviously again you know how do we do this or how we progress on program is we do that by manipulating training variables so again that table that I provided you in the final assignment and what I'll be using to grade your assignments is I'm going to make sure that your variables are consistent with the level or the phase of the lpt model that you are in or said that you are in so when we talk about reps if that's reps is simply sort of one movement I do that movement of that exercise one time that is a rep set is a group of reps right it's sort of the uh the number of repetitions you do before the rest and then the re-engagement of the next set right so sets are groups of reps intensity is what effort load resistance the different words synonyms to describe that but when I ask for what's your intensity often times it's reflected as a percentage 50% 60% or sometimes right is my intensity or my loan when I say something 60 70 80 95% what am I ref by intensity 95% of what my one rep max that is what that is in 90% of M one rep 0% of M one rep is it safe to do a bunch of one R Maxes with people no not typically plus they can't do that with the foundational fundamental instead how do I do it yeah conversion table they have to do it less than how many times they have they have to be able to reach fatigue within how many reps within 10 reps as long as they reach fatigue within 10 reps I can do an estimated one rep max right using that conversion to uh repetition Tempo this is a part that's somewhat foreign to people I will ask you for Tempo within each stage they they list these in this uh in this unit in Tempo with four numbers in the old system it used to be three now it's four anybody know what they are what the first number represents what is tempo what how fast you do it so I might if I say four 0 2 1 what the heck does that 421 four or even if I said 41 2 4 seconds of the first number is the eent so if I use my squat for example one 2 three four get right the zero or the one is the rest between that the amotization or the isometric function of it pause the two one two is the concentric so 402 one 2 3 4 One Two the one is just the rest before the next round so one two three four one two one one two four one two one does that make sense sort of a Cadence the Rhythm right we did that YMC uh step test we maintained a Cadence and a rhythm 96 fats per minute did that YMCA step test so that's what tempo and at Tempo early in the stabilization endurance a lot of Ecentric work Ecentric is often something that's forgotten in exercise train how important incentives are but if I start and run fast what I have to be able to do I also have to be able to decelerate and stop a lot of people work on the acceleration not many people work on the braks right a lot of our injuries happen in deceleration so think about ACL Ines again 75% non- contct when do they happen deceleration change up Direction when do that happen go up to catch a ball or do something above in the air fall down on one leg okay those are deceleration typee of of of injuries one way to work on that is by working on Tempo training and training and Ecentric early in our programming we start focus a lot on eccentrics D loing and then as we progress towards power we spend more time in the conent max strike we spend a lot more effort in the concentric Bas volume what's volume what is our volume volume's how much how do you know how much you do well sets times reps this many sets this many times that's my volume I got to add all that stuff together for that particular exercise but that's my volume so again as my intensity goes up up my load goes I'm sorry as my intensity goes up my volume goes can't do I can't do 400 pounds on that on that spot very many times do 150 a lot more times okay so again I should see in your programming that as your intensity increases over time I should watch your volume so if I think about that if I kept you three sets from your op stage and your stabilization endurance all the way up to your h p phase which is three phases L three phases later and you're still staying at three sets what should I see I should see your reps come down why because your intensity inverse relationship between inity and volume intensity goes up your volume comes down so as we work through flexibility and we will hit this with much much more specificity from Thursday as you work through that chapter but these are the basic components or the basic techniques that you work through in your flexibility program so again systematic and purposeful we start with self mile FAL relief does anybody ever roll on a ball or roll on a home roll that is self maral relas what you try to do try to find knots or trigger foot right you're like roll around oh that kind of hurts a little bit we do sit on it right basically sit on that trigger point and try to release it so self M fascial release is trying to find tension in the muscle and release that tension sort sort of like what it sounds like it's sort of like a self massage is what they do okay foam rollers and and and balls whether little mini basketballs or softballs or The Baseballs or the golf balls are pretty effective bigger the surface area less pressure smaller the surface area the more so if I rolled out a basketball pinpoint and we so mile fashion release that's sort of your progression with that too surface like fo roller anding working with a smaller surface like say AAS ball ball or a golf ball right obviously the density of that of that that instrument matters as well static stretching is just like what it sounds like a static stretch is like just hold that right for upwards of to say 30 seconds and typic Ally for 15 to 30 seconds to hold that stack stretch right I have to hold hold it for at least 15 seconds go back to that those mechano receptors we talked about muscle spindles and GTO right GTO now Tock in also relax for at least s seconds so you have any amount of stretch 15 seconds a lot of times you're going to hear uh it's about 30 seconds or with that so static stretching is just that you're holding that static stretch active stretch is more like a ballistic type stretch right you're only holding a stretch for maybe a couple seconds sort of going through more functional movements again working through all our plane type exercises again Target targeting uh overactive musculature Dynamic stretching is probably what you are enough more accustomed to right before you practice or before you do a game we often do movements that mimic that Sport and what you may have to do and we'll call that a dynamic dynamic uh stretching routines are very very good for climing the system they're not really good at really restoring flexibility right so if you have a postural or a dynamic postural Distortion and you're not either again maintaining posture or moving correctly Dynamics really not going to do a tremendous amount for you in terms of destroing that flexibility or range of otion it's mostly just priming the system for the type you want to talk corrective and restorative we're really talking about self and static stren you're talking more performance phased through hyperth and your max strength and power phases that's where we're to talk about you spend a lot of time growing weight and speed on that truck with right see it over and over and over again all I have to do is watch a game up here see it right not picking on your coaches I'm just saying this is very common your job is to sell what you do and the knowledge you have and why you why your methodology is relevant and important that patient andent oh card we've already talked about this before number one killar of Americans cardiovascular need to address cardio from the General Health and Fitness perspective but we also know again going back to the sort of priming the muscles and priming the system what do I got to do I got to get the cardiovascular system going if I want to do the weight loss again the number one reason people I walk through your door and talking about personal training environment 30 plus year olds is usually going to be weight loss you're going to be burn that happens respiratory system how many people in here enjoy pretty much what you're going to get with your clients as well part of it is you try to explain why it's important another thing you do is you look at their health history and a recreational history you try to find a way to get cardio to be in a enjoy all right or you can be like my wife just no matter what you do hates all right I don't particularly hate um but I did tell you I get B you can't just stick me on a tread you got to move me around I got to change things anybody think of any other ways you can sort of sneak cardio in your FL know that you if they have a weight loss goal M you know you got burns fat right we know fat Burns in a carbohydrate plane how do we engage carbo how do we get carbohydrate we have to increase the intensity a little bit right they think of way you can sneak cardio in on people you can maybe play a game okay okay so if I throw that into a recreational activity so maybe I encourage them also to to involved in those pick up ball games and things like that if they can but if you're in your workout so like we're going to do this flexibility program do this Core workout we're do these resistance exercises but we still got to sneak that card we only have 30 minutes for this workout we're under an hour in time how many people would they think that they're programming people 30 minutes hour most every 30 minutes 20 it's hard to do a 20 30 minute part routine and the weight routine and the routin and the flexibility rou how do you get the dynamic War but not probably till we get to that power place right we don't want to skip steps but in a waya I can work with your mindset a little how do we make it Dam how can we sneak that audio ah circuit training there's not much rest there between circuit training right you go machine the machine machine or exercise exercise exercise exercise not a lot of start happen in AIT start start getting right what happen those Energy Systems sh your heart rate went up your respiratory rate up I can decrease rest you know what else I've done sometimes with people on circuits I throw that like let's pretend we're upstairs in that circuit we actually design that way go like push methology start one end of it work through that L of those machines upstairs it's actually placed like that on purpose so people can work through it quickly then one thing I might do is all right we start with leg CS right or like there leg press and then legs right but we're going to start there but before we go from leg press to leg curls we're going to do five up down so 20 jumping right run in place or to gamification it I might as a personal trainer so change that five up downs go one two three four five jump on the leg P jump off the leg PE on the next machine right 20 jumping jacks go one two the next one and we're switching it up every time here's jump ropes what are we doing we're gamifying it a little bit we're we're adding the cardio in between the different sets on the various machines we're getting our heart rate increasing that fatigue and we're getting that that cardiovascular component your hopes is they sort of Buy in to your method and your Madness and you explain the reason why it's important but again people don't leave a lot of effort because they sort of are like I just don't want to do this they're probably not going to increase the intens that's to be why because we know for to burn fat we need that we need to stoke that flame which means we sort of need that yo-yo in the intensity we need to go from high intensity to low intensity high intensity the low intensity and the low intensity always got to be equivalent to and for three times longer than the high intensity inity means to be same and or longer the Stoke it up thr that carb in P the flame that the fat right ORS it f sneak that cardio in for training again we talked about this Inside Out training how to train the inside the stabilized first before you work on those Prime movers more often than not you can look the other way around little loading the speed in that truck versus fixing the alignment fix the alignment first way way we do that ratio that flexibility but we also need to do some activation theile and she came up here that we got her tall and we got our hips under a little bit by flexing a pter we are addressing the core right we are taking that can of core it's sort of like this what's happens when I make her get long and tall and flex the butt I'm pulling that can of core back into alignment right need to work with through that trunk stabilization I also need to do that I only basically did S I think about s here right I only work some sagittal plane work with her let's pretend I was working at PLS right if I wanted to I'm sorry if I wanted to work that that Buble public hit complex and I was doing PL and bridging series I got to work all PLS might do a bridge know what a bridge is I'm getting F right but uh you do a bridge I do a plane now I work interior posterior satal plane right bridge and then how do I get further of the and bridging series so frontal plane side plane how transverse yeah a Twist well not a Russian twist yet but close you're really really close not yet a little bit later this is the early planking series anybody ever done a side plank with apple Pickers side plank pick the Apple stick it my bucket pick an apple stick it my bucket right so I can add transverse plane into that point so I'm getting a really good gluten exercise and get the transverse abdominus activation then I'm getting the leaks with that as well as I turn also working um that most your Anor anterior weight subsystems in that diagonal pattern because I'm getting that twisting motion along with it that stabilization and Activation so working all of those planes when I do that core train I I'm sorry that I cut balance out of your programming if you want to add it in by all means do it it I didn't cut this out because it's important it out just because ofil in this course it's still an important comp component particularly as we age balance is uh basically working in that proprioceptively riched environment proception is enhanced when you add perturbance if I say perturbance what does that mean I'm perturbing you disrupting oh I'm disrupting you I'm aggravating you right we're not doing that call we're not likeing perturbing the environment how we make the environment more difficult we just talked about simple one might be sitting on a bench next one might be kneeling staggered stance double a single double leg on a b double leg on an airx right single leg T those are all percies things that I can change and manipulate and change their environment second day of training I probably don't want to stick them on top of a BOS Su ball with a single leg barbell on top with chains and and Planks on that right while I toss in the ball probably not real sfe right you got progress away and I would never do that exercise anyways but you see all that kind of stuff on see lots of fails with things like that too again sometimes there persons doing that purposefully but I do know I increase caloric burn right and I Adder get that unstable environment there's actually like don't if any ever seen this but there rehabilit environments and sometimes in Fitness environments too these ads that actually do one these micro vibrations and vibrate really really really fast and you do your squats and your lunges and your exercises on top of that and you actually get really good balance training out of that as well as incre adding those little micro those micro um variabilities in in the program so work within that proprioceptive uh rich proprial searly rich environment increase that chloric burn improve your balance better balance equals better movement if you can stabilize yourself in that particular those particular planes it's got to be Progressive address the flexibility first thatjust the core first before you have that good balance Cloud metrics we all spend a lot of time in it you can absolutely do this with with clients of all ages all shapes all sizes but have to be mindful so if um as someone AG ages they have not as good a balance if they aren't ready and don't have the right amount of stress range of motion strength and flexibility yet you're going to increase the lik so you have to really really adjust your intensity that's appropriate to the client based on your age uh the heavier someone is the fewer foot contacts you want to do deep less height you want to either um jump down from or up to the chance of increased loading and or injury to go on again sort of works with that stretch shortening C cycle that muscle spindle we talked about right reflex arc just works through the spinal C to the motor unit in the muscle feels the quick stretch R rate and force of that stretch will indicate have a reciprocal activation of the motor unit to increase the amount Force production so we talk about the depth jumps so long as it doesn't overload the system it looks to in function range higher the depth the greater rebound sort of have off that same thing if I'm going to try to touch the ceiling quicker I stretch that the higher I will SL and again the shorter the aromatization or the isometric phase with a pause the higher as well again cut plyometric just from the perspective of of time and often times we don't necessarily use it really well with our population folks and if we did do it again we want to do sort of um a low load situation like line jumps serse so transverse would be more like diagonals or your twists right line jumps but obviously they can be hard on the feet the ankles hard on the knees and hard on the low back so knowing your client is is relevant and important uh speed agility and quickness and sort of reaction type drills these are explosive type drills again more perform Performance Based but it doesn't mean that you can't work with this with all types of genders sizes and ages last but not least and what we'll spend a little bit more of our time particularly as it relates to our um exercise programming resistance training is just that it's it's what we see out here outside our our doors we see a lot of our free weights out here obviously we have machines stair if I have a novice weight trainer where would I usually start pree barbells down here or the machine now weight trainer I'm probably going to start a machine little control problem with it is it's usually planer not planer can't really get very creative in the exercises but it is rather safe you know good place to start but we want to obviously get them progressed can be multi free weights as we get going along the benefit of weight of resistance training is the Pole right and the muscles the muscular skull I'm sorry the muscular tonus units and they pull and tug on those bones right the compression on the bones maintain and build bone mass we can build that b Mass if we're younger we can maintenance and maintain that b Mass if we are older obviously it increases or promotes the development of lean mass and reducing body fat got a combo the cardio with the resistance training the resistance training Mass body is help you burn the flat Mass on that person the other part that we know is that when folks work on Resistance their recovery time improves particularly as it relates to rehabilitative uh efforts again purpose of this class is not to teach you physical therapist but again you can combo that with that credential later on and or work more closely with your personal trainer your strength coach we also know as you build gain Mass your abolic rate improves right so you can burn more calories with that muscle or that ve Mass you're going to see your heart rate decrease you're going to see your blood pressure decrease the blood pressure will increase as you actually execute the lifts and things like that particularly you increase Al Sala or breath holding right we'll see heart rate should go up we're talking about sort of the therapeutic longterm Sy and then the other thing we do is and it and it relates somewhat to saqs or relates somewhat to balances or again you think about that when you start uh early in your preseason training or anything feel awkward you have that motor unit change that muscle memory that motor hasn't taken place from over time it's more efficient react more readily and smoothly and coordinated same thing sort of things happens with you'll see people put them on a bench press for the first time in a while even it's a low watch arms those trained yet over time more coordinated once it's coordinated you have a muscular um effici start you don't want to throw a lot of so getting into the specific pieces we're getting close to the end here the specific pieces of the CPT again it's really important for you as a certified personal trainer you've got to know your Anatomy you got to know your physiology and you got to understand how the body should and for that matter should not can tell you the number of people here trainer phal strength coach personal train you got to know that stuff it's important otherwise you're just faking everything to make it talking ke to get people to buy got to know what you're doing got to know your Anatomy gotta know your physiology gotta know how exercise physiology chology andamp arguably the four most important classes arua four hardest classes it's not easy right it doesn't challenge you it doesn't change you can't grow can't get better unless something challenges it's easy all the time you're not going to make you're not going to make the improvements so no different in your clients every single thing or load that they did was easy be able to get better no all right this is this is your brain muscle you got you gotta you got to stress and strain your brain muscle too so you got to know your stuff and then you got to know your stuff not only the the basic uh parameters but also understanding how we work with a diverse client and I'm not just talking about like race gender all are different so have to know how to work with those folks of different needs and that will be chapter 23 in particular considerations for exercise program we talk about three levels for five phases of training right the three levels are stabilization this is sort of your corrective restorative phase building your foundational and fundamental movements you have your strength level right so this is addressing musculature in a progressive way from endurance to hypertrophy to max strength then the last level is your power level where you actually decrease intensity you're low right but you increase velocity or speed with again going back to that analogy can I move 150 lb or 400 lb faster 150 right I got to decrease the load a little bit right in order to go faster because power is force times distance times time div sorry divided by time that's speed or power got to do it fast we got to decrease the intensity a little bit the five phases so three Lev levels stabilization strength and power five phases are here stabilization endurance strength endurance muscular development which is the same as hypertrophy and max strength and power again an integrated model linear periodization works from the base to the top inverse relationship between intensity and volume right as the intensity increases our volume will go down stabilization level one phase one right this is all about reestablishing our length tension ratios we brought this up here what we doing we reestablishing l ratios we activation of the glute activation of the posterior chain upper back upper upper back posterior side activation what we just trying to do we're just trying to get the hips uh back into alignment stabilization again it's corrected working with length tension ratios trying to get reciprocal inhibition to work correctly don't want alter the if the glute fires the quadricep activates or relaxes relaxes so activation of the glute should be reciprocal inhibition of the quadricep all right if it's working correctly we got to get appropriate synergies muscles uh working in cooperation we want the prime mover to do the the prime moving and the synergistic muscles to be assisting in a secondary manner we don't want it the other way around all right we talked about like inspiration right intercostal musculature diaphragm right primary breathing muscles but what happens is as people get foror in head grounded shoulder and the scalings and the stroid which should be sistic secondary respiratory muscles start coming finally muscles right so we can't draw a full breath you got to get people moving right we got to get people moving well you cannot lock sorry cannot lock them in this function do not throw that heavy load and go faster on the misalign truck address the alignment first then speed right get them moving right get them moving well stabilization it's highly focused on corrective so again as we move through this here's an example of a progression that you can work with that you can work on with a person in the stabilization phase what's the first one it's a fight SL pushup right very stable how do we increase the perturbance put them on a Swiss ball both thater we again we can flank them or we can MO move them into a push-up type position again sort of just a a progression we also want to focus very very heavily on those fundamental movements pushing and pulling doing that with good posture good hip hinge good squat which includes cleaning up that overhead squat assessment if they can't keep those arms in front in line with the ears and keep falling forward or they have to scoop the back in order to get the arms to stay in alignment with the ears just don't go overhead keep everything at shoulder height or below you can usually clean it up that way work on your fundamental movements and and concurrently be working on anterior chest Mobility posterior uh upper back activation try to get that all back in alignment get the chin tucked back and that turtle head out of the shell strength remember strength level goes from Endurance by hypertrophy from max strength so this is the endurance phase it's a high volume phase very very similar to stabilization we're just doing um a little bit more focus in volume not necessarily focusing on fundamental movement but you could they still don't have the fundamental movement down you could continue it into the space but we probably should get gain a little bit more multi poiner uh in this fix again they start to talk about how you can increase perturbance or go more stabilization focused again a progression might start with a bench press versus a a push-up particularly a push-up like say ax pad or Vol ball again going from a seated cable row to a standing cable row okay full kinetic chain on a stand on a standing cable row which also May mean that you have to actually decrease the weight at first because it might again offset their push pole because they uh because they're throwing the level of hip complex into it then again a progression shoulder press machine to dumbbell over overhead press because there a stability element keeping those dumbbells stabilized where it's a shoulder press machine it's actually stabilized by the machine itself and so on so again the example they used are they talk about super setting in this phase and this pH it's what allows you to bring the volume up so I actually might do that bench press follow immediately by to push up or I start with the cable R iMed following it with the standing table R supering it means basically similar type movement stressing the same musculature I'm doing it with turbance I'm doing it following that first exercise what's that also do it dries up my volume right increase volume increase cor burn increase in um mean Mass to go with that strength going to continue to increase my um intensity here particularly with muscular strength and development muscular development is synonymous hypertrophy muscle size growing the muscle size with that so it's that growth of a muscle again I'm going to increase that intensity muscular development training again I gave you the ex of I came in I bodybuilder this is bodybuilder phase all day long we can't skip straight to it otherwise we building M on top of that dysfunctional frame build the functional frame you want to spend a little extra time and you can particular related to their uh their training goals got to work with them but I'm same token try to get them to work with you uh a little bit as well a little bit more isolation in this phase that might be your uh work out I this is my arm day this is my back day my leg day that's very much a body method leg high volume isolated training that MUSC you want to go with more of a caloric you're G probably go more max strength again intensity continues to go up our volume will come down so you're no longer working in in that sort of uh anywhere from say two to four sets now we're going to start working into our more like five sets right and we're going to watch our our and I'm sorry our our training volume through our reps go way down let's say five set of five let's say in this max strength things volume comes down because it's harder to do your weight went up with it and again you you have to be uh accustomed to that particular exercise before you move move into it again make sure that they can effectively execute an overhead squat before you have them doing exercises up overhead then power uh this is where again I told you you're going have to decrease the intensity I can't move the heavy fast speed right right where strength is just for distance for resistance so I have a time element with this and so I'm going to watch my resistance decrease upwards of 30% of my War ma or you see a lot of medicine ball work with with um with power anybody know what the weight of the wall should be sort of Max like under the chest passes or slams overhead TOS May toss transverse frame what's about the heaviest that ball should be the 10 parts right 10 about 10% of your body about all the heavier that should be you can do some you can do some damage if you get too heavy particularly if you start working on things like say your rotator cuff or something like that probably shouldn't be throwing a medicine ball 10% of my body weight with a single arm right probably double arm activity so again working through our opt model as we work through each of the steps stabilization endurance strength urance perfect strength last power as I work through each level one two and three and each phase one two 3 four five I should be addressing each of these components think correct stabilization I should be addressing my flexibility cardiovascular Core Balance petric speed resistance training for this class we're flexibility cardiio respiratory for and resistance we're going to skip the balance speed B metric I should address each of those components this compon component in that you need to address each component right now you may have a week or a day where you do a slight variation that's fine but sort of globally speaking and we're going to talk about macro Ando and micro Cycles on Thursday but as you have your meso cycle may have a um stabilization Focus where we uh start with and have quite a bit of cardio and or flexibility training but then we have a week where we do a heavy focus on Resistance and a little less on say cardio or something like that you can have some micro cycle variation within a mesocycle but Variety in focus of the mesocycle parameters the variables have to match with the phase or the L that you're in and again each macroy I'm sorry each mesocycle each phase needs to incor each of these elements