The Essence of Program Design 0976467402

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The IHP Mentorship The best educational vacation you will ever have!

If you want to learn from the best and personally experience the cutting-edge training methods used at IHP, then register for our mentorship program. Picture your next business trip: Visit beautiful Boca Raton, Florida, soak in the sun on beautiful beaches, enjoy multicultural flavors, venture into our fine shops and waterfront restaurants, and learn training strategies that will pay for the vacation. Trainers, coaches and therapists have experienced the IHP Mentorship; here is what some of them have to say:

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“I love the IHP training philosophy and the way JC communicates it. We believe the IHP training methods are the best in the industry; we use them with all of our clients. If you plan on being at the top of your game, the IHP Mentorship is a must!” Brenda and Desmond Santiago Optimum Body Performance, Puerto Rico “The personal attention the IHP staff gives their mentorship attendees is beyond belief; you really feel like you are part of the IHP family! This experience provides a ton of practical information you can apply immediately. The IHP Mentorship is the best educational investment I have ever made.” Scott Goodpastor Cincinnati, Ohio "The mentorship program was invaluable in solidifying my knowledge of functional training and, more importantly, how to implement it. The advice, encouragement, and open-door policy were priceless! This is a once-in-a-lifetime opportunity for anyone looking to take their business to the next level. Thanks JC and staff." Patrick Gallagher Pure Athletics, El Dorado Hills, California The mentorship program with JC and his staff provided me with the knowledge and motivation to open my own facility. This is an excellent experience jam-packed with energy and great exercise programs that no fitness professional should pass up. Ava Gruszka Cayman Islands

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RESERVE YOUR SPOT NOW! www.ihpfit.com 561-620-9556 IHP Mentorship approved for 2.0 CEUs with the NSCA and other organizations.

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JC Products The absolute best in the industry! No other collection of educational materials delivers the diversity, creativity and passion of Juan Carlos “JC” Santana. Since 1996, JC has been producing cutting-edge training methods that have put him on the world stage as one of the leaders in the fitness industry. The training methods JC has developed at his world-renowned Institute of Human Performance have crossed all sectors of our industry; coaches love the hard-core training approach JC uses with his athletes; trainers love the creative functional training modalities he uses with his active population; and therapists love his injury prevention and accelerated rehabilitation strategies. JC Santana has also compiled many online courses and CEU products. These programs are fast becoming a preferred source for distance education with trainers, coaches and therapists worldwide. Product Library: VHS and DVD Boxing for Improved Performance FITMOVES: Circuit Training for the New Millennium Functional Training: Breaking the Bonds of Traditionalism The Essence of Band and Pulley Training Vol I and II

Check out JC products and CEUs at:

www.ihpfit.com or call:

561-620-9556

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The Essence of Bodyweight Training Vol I and II The Essence of Dumbbell Training Vol I and II The Essence of Medicine Ball Training The Essence of Stability Ball Training Vol I and II Companion Guides Functional Training: Breaking the Bonds of Traditionalism The Essence of Band and Pulley Training The Essence of Bodyweight Training The Essence of Dumbbell Training The Essence of Medicine Ball Training The Essence of Program Design The Essence of Stability Ball Training ALL products have exams approved for CEUs with the NSCA and other organizations.

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ISBN – 0-9764674-0-2 All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, or in information storage and retrieval system, for general distribution, commercial, advertisement or promotional purposes, creating new collective works or for distribution at seminars and/or courses without prior written consent from Juan Carlos Santana, MEd, CSCS and Optimum Performance Systems. For information contact: Juan Carlos Santana, MEd, CSCS Institture of Human Performance Boca Raton, Florida, 33432 (561) 620-9556 Photographs by Mark Hoffmann Gary Lavin Greg Sammons Juan Carlos Santana Cover Graphics Greg Sammons Special Contributors Andy DeRojas Joyce Evans-Moberg Grif Fig Mark Hoffmann

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Gary Lavin Jesse Leeds Monique Machado Cliff Moitt Mary Pinkocze Brenda Powell Khalimah Rashed Juan Carlos Santana

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Hello to all of my friends in the best industry to be a part of: the Fitness Industry. This part of our books is where I get to introduce myself to those of you who may not know who I am. My name is Juan Carlos “JC” Santana, and I’m proud to call myself a coach and a trainer. I have had the opportunity to travel extensively and share my experiences with many trainers, coaches and therapists. I keep myself pretty busy presenting at the national fitness conferences and publishing my books, videos and articles. Thanks to all of you, I have had the great fortune to have my educational materials referred to as cutting-edge and of great educational value to fitness professionals. My family and I thank all of you for your kind words of encouragement and continued support. My formal education came by way of several colleges and universities: Miami Dade Community College, University of Miami (UM), and Florida Atlantic University (FAU). I took my educational journey to please two very important people in my life: my parents. My two passions in life were music and athletics. I rejected several wrestling scholarships coming out of high school, as my parents convinced me to use my mother’s intellect instead of dad’s brawn. I briefly considered a career in music, but there was no way my parents were paying for a degree in music; as they saw it, there was no future in it. So, I started as a pre-med student. My first two years in college were very tough. I was a jock in high school, and I was unprepared for calculus and organic chemistry. In my third year, I started to realize that medicine was not going to be

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my destiny. I volunteered at Miami Jackson Hospital and quickly discovered that I hated the hospital smell, hospital food and the hospital environment. I change my major about three or four times in my third and fourth years of school, shifting towards engineering. In 1981, I married my high school sweetheart and got a job at Florida Power and Light as an engineering technician. From the outside everything looked great. I had a beautiful young wife and a stable job with benefits. It looked so good, I even believed it. But when you live other people’s lives and not your own, you only have two options: (1) you are miserable the rest of your life or (2) you change and start living your own. I crashed and burned inside of two years. I finally left Miami to escape my fun but destructive life and ended up in Boca Raton at FAU’s Engineering Department. At this point, I still had not found the career that I would consider “my calling.” After changing my major a few more times, I decided to stop going to school and start living my dreams. I started a band and, within three weeks, produced my first of two singles. As the producer, agent, and co-writer of our music, I was extremely busy promoting our group. Essentially, my job was to party and schmooze with DJs, producers, company execs, and agents. Wow, what a life! Through my success in playing percussion instruments, I realized that my musical talent was a wonderful gift, though I never fully explored it; I had a great ear for rhythm and music but never learned to read and write it. The party life was everything you see on TV: jets, champagne rooms, VIP treatment, limos and luxury suites. However, you can’t live that life forever; it either consumes you or you bail out before it does. I bailed. In my infinite wisdom, I decided to become a pillar of the community and buy a local business: a sports bar with a liquor store attached. The next three years were fun and painful at the same

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time. The fun part was partying away the profits with my after-hour friends; the painful part was the bankruptcy that followed. I was the only guy at bankruptcy court with a smile. I was happy to end that part of my life, concentrate on raising my firstborn son (Rio), and get my life back in gear. At this point in my life I asked myself an important question, “What were you doing when you were the happiest?” The answer was simple; I was in the gym training and helping people. At that point in my life (32 years of age) I knew I had to get back to school and the fitness industry. I enrolled in FAU’s Exercise Program. I also enrolled in The Fitness Institute, a very credible local certification program. Between my advisor and department chair at FAU, Dr. Mike Whitehurst, and the director of the Fitness Institute, Dr. Abbottn Dr. Whitehurt (Department Chair at FAU) and Dr. Abbott (Director of FIT)ve ever asked my self: what were you, I was motivated and given inspiration beyond description. Dr. Whitehurst guided me through the maze of higher education, and Dr. Abbott got me ready for my American College of Sports Medicine Certification and an immediate career in fitness. After a two-and-a-half year blistering pace at FAU, I graduated with a BS and a MEd in Exercise Science. While at FAU I had the honor to serve as an adjunct professor of Weight Training Systems and Sports Training Systems. My postgraduate work took me to Dr. Signorile (Dr. Sig) at UM in Miami. Dr. Sig continued to inspire me to continue higher education. Currently, I’m on a sabbatical from my Doctoral Program and concentrating on growing my businesses. I will probably join Rio in college, just like Rodney Dangerfield joined his son in the movie, “Back to School.” In my efforts to keep up with my professional education and give back to the industry, I have pursued certifications in specific areas of training and volunteered my time to several fitness organizations. I’m

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a member and a certified Health Fitness Instructor with the ACSM, and a member and Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). I have also been certified by the National Academy of Sports Medicine as a Certified Personal Trainer. I am a certified Senior Coach and Club Coach Course Instructor with the USA Weightlifting Federation, and a LEVEL I coach with the US Track and Field Association. I have served as the Chairman for the NSCA’s Sport Specific Conference (1999-2000), and as an NSCA Conference Committee member (1998-2001). I was the NSCA’s Florida State Director (1997-2001), and currently serve on the distinguished Board of Directors of the NSCA. Like many of you, my love for human performance and training started at a young age. As far back as I can remember, I was always in awe of athletes, especially fighters. As a youngster I played all Little League sports. At the age of 12, I started a formal exercise program that I would complete every day after school. My 90-minute program consisted of various calisthenics and spring-resisted exercises. By the time I was 13, I was introduced to Bruce Lee’s Tao of Jeet Kune Do. I loved the way Bruce saw the world, as a student of life. I credit him with teaching me how to learn “outside the box.” Bruce always saw things, especially the martial arts, with childlike eyes; he saw things for what they were, not how they were portrayed by tradition. His “no-holds-barred” philosophy became my “systemless system.” He taught me that change was to be welcomed if it was a part of learning. By the time I was 14, my training had become deliberate but unorthodox. My disciplined training and practice honed my martial arts skills to a very high level for that young age. During my high school years, I focused in the grappling arts and learned about true

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sacrifice and discipline from my wrestling coach, Andy Siegel. Coach Siegel is still one tough son-of-a-gun that hates apathy and lack of heart. I have always credited coach Siegel with christening me into manhood. The discipline I developed with him still carries me to this day. Since those early years, I have competed at the state and national level in five different sports. My competitive career, although never a professional or Olympic athlete, spans over three decades, and my true love remains the martial arts. Refusing to be put out to pasture at 45, I continue to compete in Judo. I was fortunate to take a Bronze Medal at the 2004 Masters’ Judo Nationals, in the 40-45 age group, 100 kg class. After cutting weight and the two-month recovery I needed from the last competition, I’m already starting to train for next year’s Nationals. On the professional side, I have been in the fitness industry since I was 15 years old. At that young age, I was named manager and given the keys to Brody’s Gym in the heart of Miami. That meant I got paid to open, close, clean, take money for the apple cider, and I did not have to pay for a membership. Since Mr. Brody was a Miami Dade Sheriff, Brody’s Gym was home to FBI agents, police officers, champion bodybuilders, powerlifters and other professional athletes. I spent countless hours at Brody’s, and the older guys really appreciated my enthusiasm, discipline and maturity. Many of them wanted me to train with them because of the intensity I displayed. Many of these older guys became my friends and they took me under their wings. Through them I learned what real, hard-core training was all about. I look back to the Brody’s Gym years with great fondness and now realize that environment gave me a great insight into training and life in general. Since then, I have managed several fitness facilities in the Miami, Hollywood and Boca Raton

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areas at different stages in my life. The experience I gained in those early years served me well every time I needed a job in the fitness industry.

I could not have imagined the success I have been blessed with over the last 10 years. Over that period, you (my friends and colleagues) have welcomed 13 videos, 8 books, and over 100 articles in trade and peer-review journals. In my years as a musician I was never asked for an autograph or a picture (but I did push my autograph on a third grader once). Now, that I’m just Carlos, many of my industry friends flatter me with those same requests. I always humbly accept, and thank them for the compliment. I have also had the opportunity to open a dream training facility that is slowly becoming a true “Institute” in the fitness industry, the Institute of Human Performance (IHP). IHP is the home of several special fitness professionals; they are the IHP Family. Without them, IHP would just be bricks and mortar. Instead, IHP is a place where creative energy lives without restrictions. I can tell you without hesitation, IHP is the birthplace of some of the most cutting-edge

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training methodologies the fitness industry has seen, and we have not even scratched the surface. Since I have been blessed with great fortunes (having nothing to do with money), I make it a point to give back to my community every chance I get. At IHP, the entire staff is assigned community outreach. This means we have to go out into the community and provide education and assistance to those who are less fortunate than us. This means we volunteer to coach at local schools, hold demonstrations, provide lectures and organize other events to educate the public, especially our youth. In spite of all I have done and earned, my proudest accomplishment remains my home; in its entirety. Personally, the last 10 years have been nothing short of a wonderful rollercoaster ride. I married a wonderful woman (Debbie) who remains, and will always be, my best friend. My first son Rio (13) is now an absolute hunk with a heart of gold. My daughter Caila (5) is my princess. Dante (3) is a charming brute. (He has heavy hands like his dad.) Our latest addition, Mia, continues to add to our blessings. My life could not be better, and I’m grateful every day. I make sure I NEVER take what I have for granted. Well, that is who I am, mixed with a little of what I’ve done. It is my sincere hope that this section allows you to get to know me better, and I hope the familiarity will bring us closer to the comfort of a handshake (or a hug) in the near future.

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Rio is an absolute hunk at 13 (i.e. 5’9”, 150 and 6% body fat)— ya gotta love being young. He is driving the girls, and the rest of us, nuts.

My princess, Caila, and my little devil, Dante. Boy, do the costumes fit the personalities.

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Mia was born on Nov 10, 2004. She weighed in at 8 lbs, 15 oz. at 21.5 inches. How blessed we are to have her. Dr. Lubetkin also delivered Dante. He is a wonderful man and an excellent physician.

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(Skip this section if you don’t like to get mushy) Truly spiritual moments, such as those of thanksgiving, selfreflection and prayer, are rare in these hectic times. It is during these times that we really need to be observant and thankful for who we are and the blessings that have been bestowed upon us. These moments truly nurture our soul. I’m convinced that it is these special moments of true surrender, of solace and grace, it is these moments that illuminate the soul and clear the foggy mirrors of our lives. It is only then that we are faced with the monumental task of facing the man in the mirror. It is then that we must muster the strength to accept responsibility for who we are, where we are and where we are heading. So often we rush to work on Monday yearning for Friday to arrive; so much so that we miss the wonders of Tuesday, Wednesday and Thursday. Yet, we all wait for Monday to start a new diet, an exercise program or a “New You” program, missing the magic of Saturday and Sunday’s productivity. The race for power, prestige, recognition, prosperity, and “disguised progress” often keeps us prisoner to the very rut we try to avoid. Fast and furious is the pace that forces life upon us. We are not victims of our own destiny. I am the potter my life is the clay. In a never-ending attempt to grow, yet remain grounded, I try to wake up every morning with a sense of song in my heart. It is hard not to do so when I see that my children have either crawled into bed with my wife and me, or are sleeping on the futon mattresses we lay out for them on our bedroom floor. Every night they visit me in my dreams and every morning they welcome my awakening. At that

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moment, every morning, I’m in touch with all that matters and all that is pure. That is my morning moment of prayer. Many of us put in long hours to meet deadlines and secure a future. There is no getting around long hours and hard work; it is a necessary evil if we want to give our children what we did not have growing up. However, a simple phone call or hug can make all the difference in the world. A kind gesture of appreciation can often satisfy the need for attention and affection in our loved ones. When you feel consumed by life’s duties, that is the moment to make the phone call or give the hug. Never miss that opportunity; what you make of these opportunities defines you and provides the image you reflect to others. I’m fortunate to work out of my home much of the time, especially when writing my books and video projects. Although I’m locked up for many hours (sometimes as many as 20 hours in one day), I always leave my door open and allow my children to come in. Sometimes all they want is to be held; they NEVER leave emptyhanded. I thank my lucky stars for my wife and children; they provide so much purpose in my life that I’m never lost. As I write this section I also reflect on how my parents live inside me. I can put in long hours with incredible energy; I feel my mother’s intellect and my father’s strength. The older I get, the more I become like my father, the more I appreciate him, and the wiser he becomes. My mother’s people-skills are unlike anything else I’ve seen. I have yet to meet anyone that does not respect, love or admire her. Without a doubt, my mother is the matriarch of our entire family; she is the one that keeps it all together. She has entrusted me with the awesome mission of keeping her legacy alive—the legacy of FAMILY, a family that, despite distance or differences, is united as one. This will truly be a challenge in these times of TV dinners and

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TV families, but the strength of a united family is what fuels me. I want the children of our large clan to have what I had. Writing these sections in my books is form of prayer for me, a recorded prayer. If you have read this far, you too find value in reflection. Perhaps some of my sentiments are also yours, or perhaps some of my words inspired a thought that otherwise would not have surfaced. If this is the case, then this section did us both some good. Perhaps we both shared a true moment of prayer. Leave no bitterness in your soul and hug your loved ones every chance you get. JC Mia’s birthday—all in a day’s work

!

All is quiet. Mommy rests and daddy works. We checked into the hospital at 8 am, anxiously awaiting Mia’s arrival. Ready for the unexpected, I brought the office to the hospital and worked on this book. It turns out, it was the right thing to do; we waited and waited…

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At 8:43 pm things were not so quiet. Mia makes her grand entrance. Everything went smoothly, except for mommy yelling, “she’scoming” so loud they heard her at the front desk.? What a blessing it is to witness all life has to offer!

All is quiet again. Mommy rests and daddy works. I promise to love and spoil this little girl every chance I get! SPECIAL THANKS TO MY FAMILY for making my priorities ever so clear!

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RIO, DANTE, DEBBIE (with MIA in mommy’s oven), DADDY, and CAILA (Yes, it is Halloween night. No, the children don’t normally dress like this) La Familia: Debbie, Rio, Caila, Dante and Mia Santana Arnaldo and Celerina Santana Lee, Belkis, Eric, and the undying spirit of Rick Olson Javier, Monica, Stephanie, and Madison Machado The rest of the Santana clan. Supporting Cast Chris Poirier – For his friendship and faith. Joyce Evans – For being the gatekeeper of our business. Gary Lavin and Greg Sammons – For their loyalty, friendship and professionalism. All of the players at IHP (you guys all rock!)

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This is where all of my strength comes from. With a team like this, who can lose?

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Table of Contents About JC Santana Thanksgiving and Personal Notes Table of Contents Introduction The Purpose of This Book The IHP Training Philosophy The ABCs of Program Design Periodization Made Simple Basic Concepts of Periodization Training Variables Components of Periodization The Training Year The Training Block The Training Cycle The Training Week The Training Day The Training Session Putting It All Together What Happens First? To Test or Not to Test

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Creating the Plan The IHP Hybrid Training System The 3-Tier Integration System The IHP Hybrids More on bi-plexes More on tri-plexes More on quad-plexes FITMOVES Circuits Team Circuits The IHP Programs “Get Started” Conditioning Programs “Get Big” Hypertrophy Programs “Get Strong” Strength Programs “Get Powerful” Power Programs “Outlast Them All” Metabolic Power Programs Charting Protocols The IHP Training Modalities and Exercises Barbell Exercises FreeMotion Machine Exercises Dumbbell Exercises Bodyweight Exercises Stability Ball Exercises Medicine Ball Exercises

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Band and Pulley Exercises Auxiliary Exercises Articles Out to Pasture? Not Me…Not Yet! Out to Pasture? Not Me…Not Yet: The Saga Continues Plyometrics I Plyometrics II Plyometrics III Player Development vs. Athletic Development Free Weights vs. Resistance Training Machines One Set to Failure vs. Multiple Sets SAQ® Training for Healthy Knees and Improved Performance Closing Remarks Recommended Readings and References

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No equipment? No problem! Here, a bench hyperextension gets done the hard way—everyone gets involved!

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Introductory comments This book was designed for the coach or trainer that needs a simple approach to exercise programming. There have been many books written on the subject of periodization and exercise programming, but most of them address the topic from a general scientific perspective. Although most books on this topic agree that exercise programming is as much of an art as it is a science, few approach the topic from the “art” perspective (i.e., the practical application). Instead, most books review the same scientific principles of programming and periodization, leaving most readers craving for the meat and potatoes of the subject—clear programming strategies and programs that work. The information contained in this book will allow the beginning fitness and performance professional to hit the ground running. The subject matter is presented in a manner that is easily understood by someone who may not have a deep understanding of exercise programming or physiology. Although the simplicity will be appreciated by the inexperienced fitness professional, the effectiveness of the training methods we present are also applicable to the seasoned trainer or coach. The advanced professional will certainly be provided with a “fresh view” and exciting ideas in the area of exercise programming and periodization. We decided not to include a “hard-core” science section in this book. Instead we decided to focus on the practical applications often neglected in similar texts. Although the physiology and scientific principles behind periodization and exercise programming are interesting and part of the deep understanding of this topic, they are

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not absolutely necessary for a person to successfully put together effective exercise programs. We realize that this is a controversial position to adopt; however, we will offer the following example to support our position. A child can effectively fly a kite without knowing the aerodynamic laws responsible for its flight. Through discovery, the child learns to gauge wind conditions, run against the wind and release (or keep) just the right amount of string. With enough practice the child learns how to fly a kite. Through more experience, the child learns more specific knowledge, such as the proper length and weight of the tail. Through the entire life span, this child may never know the science behind the flight of the kite (i.e., aerodynamic principles of flight), but nonetheless, can fly it at will. Having made our point, this does not mean that this child will not have a greater appreciation of why and how a kite flies once the science behind its flight is learned; it just means that the deep understanding of the science is NOT necessary for the enjoyment of such an activity on a beautiful windy day. With the above scenario in mind, we purposefully omitted everything from fiber typing to energy systems. Regardless of your in-depth knowledge of these topics, if you use common sense, indepth knowledge of exercise physiology has little to do with your ability to put together effective programs. For example, you don’t have to know what fibers do what; if you want to train for explosive power, train explosively. If you want to train for low-force endurance, then train with low forces for long periods of time. The principle of specificity is the only principle you need to know and understand. If you follow the law of specificity and use some common sense, you will never go wrong. There are many books that will cover all of the science behind periodization and program design. We have listed them in the

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bibliography section of this book. I personally have read most of them and recommend them for further study. However, what we have included in this book are the practical components we believe to be missing in most periodization books. We have presented the information in this book in a simple and easy-to-understand format. (The same way I wished someone would have communicated it to me when I first started in this business.) When I first started as a trainer, I looked hard and long for someone who was doing what I wanted to do—training on the floor, with real people and having great success. I wished that someone I trusted would enlighten me and help me make sense of what I found complicated. I was fortunate to find people like Gary Gray and Mike Clark who were willing to commit to simple “yes” or “no” answers, but also willing to say “I’m not sure” when they were not sure. It is our hope that this book provides you with the simple direction and guidance so many in our field have repeatedly asked for. While taking this very controversial position on periodization and program design, we do want to make several points crystal clear. Just because we have not included the science behind program design in this book, it does not mean we don’t value or endorse it, quite the contrary. We love the fitness profession and all of the science that attempts to describe it and push it forward. We are firm believers in higher education and recommend that all fitness and performance professionals attain the highest possible level of formal education. We also believe in continuing education throughout the entire span of one’s professional career. However, for those who don’t have the opportunity to go to school and get a formal education, then let us leave you with this: “Don’t let school get in the way of your education.” This book was designed for effective

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implementation of the subject matter, regardless of a person’s education level. So relax, learn, enjoy and apply.

The current state of the industry and its relationship to this book We are at a very exciting time in our industry. More now than ever, the importance of an active lifestyle is at the forefront of social issues. One would be hard-pressed to find a news broadcast without some feature of fitness or health. With every diet that comes out, so does an exercise program. One look at Saturday morning TV reveals countless programs and products touted to provide the results many people so desperately seek. No other fitness genre has hit with a stronger impact than functional training. The umbrella of functional training covers everything from established rehabilitation methods (e.g., PNF training methods, spinal rehabilitation, etc.) to proposed training methods that are more suited for a circus act (e.g., doing dumbbell curls while standing on a stability ball). Regardless of what functional training really is, or is not, the fact remains that it is here and here to stay. If one reviews the presentations available at today’s fitness conferences, one can easily appreciate the popularity of courses featuring stability balls, bands, medicine balls and other functional modalities. The concepts of functionality, specificity and core stability have taken center stage in our industry. The professional fitness or performance specialist now has two choices: to embrace it or to ignore it. Those that have ignored it over the last 10 years are locked away counting reps on machines or exclusively training the Olympic lifts. The trainers and coaches that have embraced a more eclectic approach to training now lead the industry in many ways. Many

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fitness professionals have now opened up small businesses that effectively compete against the major club chains. Oftentimes these fitness professionals earn six-figure salaries. Personal trainers are employing functional training methods to effectively train a wide spectrum of populations, from athletes to the ever-growing senior population. Through the IHP mentorship program, I have personally witnessed this firsthand; it is extremely exciting and inspiring. Ten years ago, it was virtually impossible to find a workshop or seminar that dealt with the use of stability balls, medicine balls, bands and core training. In today’s educational climate, you had better sign up early for the courses that involve functional modalities, or you will not find a spot. These courses are the first to fill up at conferences, and they get the best evaluations. What does this tell you? The excitement of the functional training movement is a simple phenomenon. First, the practice of movement training and spinal stability, which are two of the main ideas of functional training, is very effective and safe. To date, few injuries have been reported, especially when you consider the amount of contact hours involved in functional training. Second, the equipment used in functional training is colorful, fun and safe to use. Finally, functional training methods are diverse and interesting, a far cry from the boredom associated with machine training. All of this makes this new method of training hotter than anything I’ve seen during my 30 years in this industry. Over the last 10 years, an enormous amount of educational products have surfaced to meet the thirst for knowledge in this area of functional fitness. Ten years ago, you could only find a few books and videos on the concepts that make up the functional training genre. Today, catalogues dedicate pages and pages to these

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educational products. The reason for this is obviously one of demand, but why the demand? Notwithstanding, the effectiveness of traditional training models, trainers and coaches have found the functional training techniques inside of these books and videos to be safe, effective and fun. Therefore, they seek more information on these methods of training. We are now at a point where you would have to have lived under a rock not to have seen or heard of functional training. You can’t go to a conference or open a journal without some functional modality taking center stage. It seems that, although novel to some trainers and coaches, functional training modalities have made their way into most gyms and into the consciousness of the fitness industry. What seems to be lacking though is the application of these training modalities and, more importantly, their integration with traditional programs. One of the strengths of the training methods used at IHP is the seamless blend of the new and the old; we have done a great job of recognizing the strength of various training methods and incorporating all of them into one program. The fitness industry is in love with functional training but, due to the different schools of thoughts among industry leaders, functional training is often pitted against other training modalities, like bodybuilding. The result is a gang-like environment where the strength coaches think functional training is a circus act, and the functional training advocates think strength training is for “no-necks” just interested in aesthetics and lifting heavy stuff. Then of course you have the yoga and Pilates crews that look at the other two groups and think they are nuts. It is time to understand that ALL training modalities are tools, and like tools, they are very effective for specific jobs. Using the right tool for the right job, and not one tool for ALL jobs, is what makes training safe, effective and fun.

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Many books on this topic have tried to cover all of the bases, essentially trying to be everything to everybody. Most have fallen short of the most important goal they set: to assist the reader and help provide a clear direction. This book was written with a solution in mind—a marriage of the new and old, the present and the past. In this book, yoga, bodybuilding and functional training coexist in a harmonious and seamless fashion. We recognize that there are many excellent training tools and different ways to effectively train for a specific goal. We also understand that we will never know the “best” way to do any one thing; we just know that some things work very well, and this book is full of them. This book offers a clear programming path that has worked for us, not necessarily the only way to program.

What you have to look forward to As you read through the pages of this book, we hope that confusing programming concepts become clearer. Following this section we present the training philosophy at IHP. Our training philosophy is like a compass; it always keeps us heading in the direction we want to go. The philosophy does not involve itself with specifics or short explorations in learning. It can be very general, and for us at IHP, it is. Establishing a training philosophy is almost like establishing a mission statement in training. This section will help you develop a training philosophy or better organize your own. After establishing a philosophy, we then get right into the basics of program design in, “The ABCs of Program Design.” This chapter takes some of the complicated programming terms and concepts and presents them in an easy-to-understand, “Reader’s Digest” version. This section introduces the “surfing the curve” concept to explain the periodization timeline. We then cover the basic training

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variables. These variables will be familiar to most trainers and coaches. Therefore, this section will be a review for most. However, we present much of the subject matter with a fresh perspective and a different twist. We believe understanding these training variables and some basic guidelines will allow everyone to put better programs together. The book continues with the identification of the various training cycles most trainers and coaches will need to program their clients or athletes. This section has been made so complicated in most programming books that most trainers end up totally confused by the time they finish the book. We make working with the cycles so simple that anyone will be able to understand how to use them, even if they have no prior experience in program design. After reading the sections on training variables and training cycles, you will have the basic guidelines and components necessary for effective programming. The “Putting It All Together” chapter provides the big picture of program design; it illustrates how to set the programming timeline. The “What Happens First” section gives you the play-by-play on what to do when the client or athlete first walks into the training facility; everything from the “PAR-Q” to the “Informed Consent” is discussed and provided as references. This section also covers the client’s preferences and abilities and the effect they have on program design. The “To Test or Not to Test” section presents our general philosophy on assessments and testing. The main goal of this section is to offer some recommendations on testing and, more importantly, to try to keep from getting into trouble with testing. We have all gone through the “test everything” phase in our careers. With time and experience we have learned that performance is the

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ultimate evaluation criteria. We don’t retain clients because they reduce 3 percent in body fat or because they increased 3 inches in their vertical jump. We retain clients because they got back in a size 4 dress, won a “Most Valuable Player” award, got rid of back pain, or they just feel great. Although we are not big on assessments or testing, this section does offer some of the tests we consider when working with our clients and athletes. The “Putting It All Together” chapter concludes with a “Creating the Plan” section. This section reviews the strategies and guidelines previously discussed throughout the book. The information is presented in an orderly sequence of events that walks the reader through the thought process of putting a program together. Understanding that life is not always perfect and that plans have to be pliable, this section includes a few specific examples of when to “break the rules.” These adjustments are specifically intended to deal with programming challenges. “IHP’s Hybrid Training System” introduces our 3-Tier Integration System. This system was designed so that different training disciplines could be integrated into one training model. Imagine combining the best training models instead of training them in a mutually exclusive manner. We are all about having the cake and eating it too, and the 3-Tier Integration System allows us to do just that. After the 3-Tier Integration System has been established, the book introduces you to our very powerful hybrid training programs. The “IHP Hybrids” section provides the basic philosophy behind the most popular programs at IHP. We even cover our very effective and popular conditioning circuits; the FITMOVES™ and our team circuits. This section teaches you how easy it is to combine the best modalities for the job into compact training units. I promise you, the

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IHP Hybrid Training System will be the most powerful tool you will find in this book. The book then goes into what every reader bought the book for— the IHP programs. This section offers over 60 programs and protocols. The workouts and exercises featured are labeled and indexed in the “Modalities and Exercise” section of the book, which makes it easy to look up an unfamiliar exercise. The programs offered in this section are a great starting point for those trainers and coaches that are still a little gun-shy when it comes to designing their own programs. This book offers enough sample programs to allow a coach or trainer to pick a program and tweak it to meet their specific needs. Remember, these are “real-life, battle-tested” programs, not some “this should work” programs nobody has taken for a test run. Cumulatively, the programs utilize and reinforce all of the programming concepts previously discussed in the book (i.e., from the 3-Tier Integration System to the hybrid circuits). This section alone is worth the price of the book. As with all of our other books, this book includes an “Articles” section that helps to further expand on our training philosophy. The articles presented in this section have been published in many trade magazines and industry journals. The topics range from specific theoretical concepts to practical applications and programs. The articles in this section are meant to be copied and passed on to clients, friends and colleagues so that the information can be disseminated to those who need it. Finally, this book ends with a generous “Recommended Readings and References” section. We have listed many of the books that we have in our library. Some are great and some are not; however, they are part of the knowledge base that makes up this book, for better or worse. I must confess that this project has excited me more than any

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other project in recent history. When we produced our, “Functional Training: Breaking the Bonds of Traditionalism” video and companion guide, we knew they were going to be hot, and they were! We feel the same excitement about this book. The industry is ready for an integration model that allows us to use bodybuilding with functional training, combine yoga and strength training, and combine Olympic lifts with Pilates. This book knows no boundaries, nor pledges its endorsement to anything but success. As our philosophy dictates, this book seeks to provide tools that will allow anyone to improve human performance by the best means available!

IHP Youth Camps provide training and role models for our community’s youth. Assisting in the transformation of young children

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into productive adults is a privilege and our job. At IHP, we take the old adage, “it takes a village to raise a child,” literally. IHP considers itself part of that village. If a fitness professional can’t get excited about this kind of work, they don’t belong in the industry.

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In its simplest form, the IHP training philosophy is to improve human performance by the best means available. To put it in a more affirmative context: We improve human performance by any means necessary. This means we do not marry ourselves to any one training modality or school of thought. We use what works under the specific circumstance we find ourselves in. Occasionally, we may prefer one method but may not have the optimal training environment in which to pull it off. “Less than perfect” usually describes the training situations we find ourselves in every day (e.g., the coach that wants your help has no money, time, equipment or space). So what do you do? The best you can; - that is all you can do. Chances are the other team, trainer, coach or facility faces the same problem you do, and the one to adapt first will usually be the one standing when the smoke clears. Success is often predicated by the ability to adapt and compromise, not by the ability to design and follow strict protocol. Our industry is full of elected gurus and willing fanatics pledging their alliance. We see this at the many conferences that are held every year. The whispers, “Did you hear what so and so said about so and so′s methods,” still ring in my ears. It is always function vs. strength, Pilates vs. bodybuilding, yoga vs. who-knows-what. These comparisons are not even accurate; they are like asking, “What do you think is best to eat for optimal nutrition: apples or broccoli?” Of course, “both” is the right answer. Eating only one or the other, although each is nutritious, leaves one without the nutrition of the other. Bringing this simple example to the world of physical training drives home a very important point. Every training method has its

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benefits (nutrition), and combining the most effective training methods (combining the apple and broccoli) will provide better training than exclusively using any one training method. Now this may sound logical and sensible to us, but the battles and claims rage on between the different training camps. Just turn on the TV or go to the pages of magazines and you will see them: Super Slow Training is the only training method needed, or Pilates is all you need for long, toned muscles. It is obvious that an eclectic training model is the best way to approach the development of one’s training philosophy. The eclectic approach is not only preferred for the fact that all training methods have their strengths and weaknesses, but also because your client (athlete or non-athlete) may prefer a specific approach or modality. And, since all training situations are as different as the people training, it makes sense to keep your mind open to all training methods; you never know which one you need to take the client to the next level. I’m often asked what I think about a particular training modality and my standard answer is, “It’s great.” I then clarify my answer and give specific instances when I would use the modality and when I would not use the modality. In the following pages we will provide an analysis of some of the training models I get asked about at my presentations and seminars. The analysis is not an exhaustive review, but rather a list of the most common modalities that trainers and coaches seem to be interested in. The analysis follows the style of one of my favorite learners and philosophers, Bruce Lee. Bruce used a similar format to review the strengths and weaknesses of the most popular martial arts. Taking the strengths of all of the martial arts he analyzed, he was able to develop and perfect his Jeet-KuneDo.

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In addition to providing the pros and cons of each modality, we have also included our favorite application for each. Now, our FAVORITE modality or application should NOT be confused for the BEST application or modality. Please understand that the “general” knowledge of each modality is being taken into account in this analysis. Most, if not all, of these modalities have gone through significant transformation since their inception. Therefore, we are only taking into account the “generic” and current form of each modality. We understand that this may not be fair to a specific training approach, especially to its originator who may have had other plans and views years back. So please don’t get caught up in the specifics; concentrate on the philosophical concept we are presenting. This exercise will go a long way toward opening up your mind and expanding your training so that you can best react to realworld situations. Table 1 illustrates the different disciplines that can be found in the fitness world. These different disciplines are worth exploring since all have the ability to become “the training method of choice” in a specific situation. Great wisdom can also be found in the hybrid forms that are constantly being developed. The hybrid forms not only provide more diverse applications, but also provide a conceptual model for making other modalities more effective and diverse. Personal trainers and coaches are extremely creative and there is much to be learned from them. Trainers and coaches are always creating better methods of training and we all should pay close attention to what is being developed in the industry. Yes, sometimes you will get the fads and circus acts, but that is the price for advancement. We all know when something is short term and does not make sense; it quickly drops off the radar. What will last are the effective and very creative training methods that provide result.

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These pearls of training are well worth the occasional silliness we have to put up with during development. Remember, like a child has to experience falling to learn how to ride a bike, it takes the silliness to get to the pearl!

Cincinnati Bengal punter, Kyle Richardson, working on strength and flexibility with this contraption we set up: an angled board, propped up on a rack with a slide on it. Creativity is alive at IHP.

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TABLE #1 Modality/Model

(PRO) Modality trains...

(CON) Modality doesn’t train...

Favorite application

Aquatics

Outside the effects of gravity Less than bodyweight (unloaded training) Only concentric muscle movements Variable resistance (based on speed and position) Wide spectrum of movements and angles Need pool, lake or ocean

In real world environment:

Low level training Rehab and recovery

Welldelineated training methods Control of body Focus on elongated

In real world environment:

Yoga

Gravity, ground reaction, momentum, fast eccentric movement Full bodyweight movements Sport- and activityspecific movements High intensity and power movements Diversity of modalities

Ground reaction, 360 degrees of movement freedom, inertia, momentum, fast

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Relaxation Static flexibility and strength Recovery and wellness

muscle positions Slow and isometric muscle movements Mind and body connection End range of joint movement Wide spectrum of movements and angles Anywhere and anytime Pilates

Yoga with a gymnastics feel Welldelineated training methods Dynamic stabilization and movement strength Total body coordination Original form uses many different types of functional equipment

eccentric movement Sport- and activityspecific movements High intensity and power movements Diversity of modalities

In real world environment: Ground reaction, 360 degrees of movement freedom, inertia, momentum, fast eccentric movement Sport- and activityspecific movements High intensity and power movements Diversity of modalities

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Initiation of core stabilization training and total body strength Overall flexibility and strength Recovery, fitness and wellness

Spinning

Cycling motion In real world (uni-planar) environment: Focuses on Ground reaction, lower-body 360 degrees of extension movement Significant freedom, inertia, cardiovascular momentum, fast exercise eccentric

Cardiovascular conditioning Lower-body endurance Recovery, fitness and wellness

movement Significant upper-body training Full bodyweight movements Sport- and activityspecific movements High intensity and power movements Diversity of modalities Stepping

Stepping motion Focuses on lower-body extension Light upperbody movements Wide spectrum of movements and angles Total body coordination Significant cardiovascular exercise

Significant upper-body training Sport- and activityspecific movements High intensity, total body movements Diversity of modalities Rehabilitative/corrective concerns

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Cardiovascular conditioning and overall fitness

“Pump” Muscle (Light, moderate loads endurance and high volume) (light/moderate loads) Bodybuilding movements (uni-planar) Some stepping movements

In real world environment:

Boot camp groups

Wide spectrum of movements and angles Wide spectrum of specific skills Significant strength endurance exercise Significant cardiovascular exercise Team cooperation Quick decision making (following orders)

Sport- and activityspecific movements Rehabilitative/corrective concerns

Cardiovascular conditioning, strength and strength endurance training, and overall fitness

HIT strength

Significant muscle

In real world environment:

Moderate strength

Momentum, fast eccentric movement

Strength and strength endurance training and overall fitness

Sport- and activityspecific movements High intensity and power movements Diversity of modalities Recovery, fitness and wellness

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(Bodybuilding/strength strength — single-set models) Moderate muscle endurance Moderate muscle size Maximum efficiency

Super slow strength (Bodybuilding/strength —time under tension models)

Moderate muscle strength Moderate muscle endurance Moderate muscle size Moderate efficiency

Ground reaction, 360 degrees of movement freedom, inertia, momentum, fast eccentric movement

development and muscle building

Sport- and activityspecific movements High intensity and power movements Diversity of modalities Rehabilitative/corrective concerns In real world environment: Ground reaction, 360 degrees of movement freedom, inertia, momentum, fast eccentric movement

Moderate strength and muscle building

Sport- and activityspecific movements Significant power movements Diversity of modalities Rehabilitative/corrective concerns Higher volume strength

Maximum muscle strength

In real world environment:

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Maximal strength and significant

machine-based or freeweight training (Bodybuilding/strength — multi-set models)

Significant muscle endurance Significant muscle size

Ground reaction, 360 degrees of movement freedom, inertia, momentum, fast eccentric movement

muscle building

Sport- and activityspecific movements Significant power movements Diversity of modalities Rehabilitative/corrective concerns Bodybuilding (High volume isolation)

Significant muscle strength Significant muscle endurance Maximum muscle size

In real world environment: Ground reaction, 360 degrees of movement freedom, inertia, momentum, fast eccentric movement

Significant strength and maximum muscle building

Sport- and activityspecific movements Significant power movements Diversity of modalities Rehabilitative/corrective concerns Functional training (Multidisciplinary, movement-based

Maximum specific

Significant strength or Fun back in significant muscle mass fitness

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training)

movement strength Extremely specific Extremely efficient Dynamic stabilization and movement strength Total body coordination Uses a variety of equipment The combination of spinal rehabilitation, yoga, Pilates and gymnastics and others Whatever works!

Core stabilization Understanding and enhancing movement skills Enhancing activityspecific movement Cardiovascular conditioning Functional strength Rehabilitative or prehabilitative applications Teaching various modalities

NOTE: All modalities in this table are being looked at in their generic form. We are NOT taking into consideration any new hybrid form that might have been developed since their inception. The comparisons are made to clearly illustrate that all training methods have their weaknesses and strengths.

The power of integration—“the systemless system” After going through Table 1 it becomes obvious that there are strengths and weaknesses to all modalities. There is also much crossover between many methods of training, especially between the foundational modalities (e.g., yoga,

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Pilates) and between the various strength and bodybuilding methods (e.g., bodybuilding, strength training, machine-based training, freeweight training). Yet, there is much alienation between professionals aligning themselves with different philosophies. I see it at every conference—the gurus being pitted up against each other and their disciples ready to do battle. However, if you talk to most of the experts, they have many things in common. First, they will tell you they are not gurus. They have simply struck a cord with many in the industry, usually a result of a great capacity to communicate and teach. Second, they will tell you that most of their opinions have been taken out of context by the very same people that claim to be fans. Lastly, most so-called experts will tell you they have much in common with other professionals on the opposite side of an issue and appreciate their work. I have sat in on many panels where colleagues of mine and I saw things from a different perspective. Prior to the panel, people were waiting for the big fight. Everyone expected a big fistfight; stretching was being pitted up against dynamic flexibility training and bodybuilding was pitted up against functional training. Everyone in attendance was anticipating the leg extension machine to lose to the single-leg squat and for the bench press to lose to a stability ball push-up. Well, nothing could be further from the truth. All of the professionals on stage acknowledged the strengths and weaknesses of all of the modalities discussed. The audience quickly realized that these professionals, although having a passion for specific areas of fitness and performance, had more in common than anticipated. Each pointed out that the specialty they chose to focus on was not necessarily the best or only method of training; it was just their particular passion. The take home message for everyone in the audience was clear: The way to approach performance enhancement is by using a multidisciplinary approach to training. The power of integration is obvious and compelling. Using the best modality available for the attainment of your training goals is the best line of attack to training efficiency and optimum performance. This means if you need some size, use a bodybuilding model that will put on some size, and do it fast. If you need some core stability, then utilize some of the many effective functional modalities to quickly develop the core control you need. If the rat race has gotten to you and you need to relax while you get fit, then a nice power yoga or Pilates class may be the ticket.

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The integration of all training modalities not only makes sense from an efficacy perspective, it also makes sense from a business and marketing perspective. Oftentimes, exercise physiologists, and those that think they are “hard-core” coaches, don’t want to even consider the value of the fun factor in training. Personal trainers know about making training appealing; they starve if they don’t. Having many different methods of training available to choose from allows the coach and personal trainer to engage the athlete or client at a different level. One of the reasons for IHP’s success is that our trainers are masters at “coming in the back door” to any challenge encountered. We will find the right modality for the right job. We will also get our clients to want to train hard without having them feel like they have to train hard. We are able to do this because we have no adversity to using the training modality the client or athlete likes the best, even if it is not what we think is ideal. Our trainers will start where the athlete or client feels comfortable and successful, then slowly redirect the training exactly where it needs to go. This means if we get a female that is under weight and at risk of osteoporosis, but does not want to lift weights out of fear of getting “too big,” we will start her off with some stability work using bands, stability balls and medicine balls. Although we know her concerns about getting too big are unfounded, we don’t try to convince her on her first visit; we don’t even touch the subject. We simply let her train in a “no-iron” environment using nothing but her bodyweight, stability balls, medicine balls and bands. Heck, we’ll even throw in some boxing if we think she is feisty enough to go for it! Little by little the bands get thicker, the medicine balls get heavier, and the body positions become harder. Many times, the resistance can get so intense that dumbbells, barbells or resistance training machines are not even necessary. However, after a few weeks this lady will be educated and motivated about including weight training to get her strong and tone, and keep her from becoming a victim of osteoporosis (without getting “too big”). Another classic case is the young football player that comes to you to get big during the summer. He does not even want to talk about function; all he wants is to bench a million pounds. You fully understand what this young athlete wants is to play better football, and he is convinced that more size and a 400pound bench press will do the trick. As a professional you know that, yes, size is nice. However, it is nothing without skill and hustle. Our approach to this

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situation is to start this young man with his favorite hypertrophy and strength exercises. We use our 3-Tier Integration System to introduce functional exercises that will help his flexibility, stability and movement skill. We will introduce stability and medicine ball exercises in the warm-up section, and some balance and band exercises in the cool down. After a few weeks the athlete will have been educated on the efficacy of these exercises and will be ready to include some functional training with his hypertrophy and strength program. At this point we introduce him to our hybrid system of training, where traditional exercises are combined with functional exercises in a circuit style format. By the time this athlete leaves IHP, he will be fully appreciative and knowledgeable on the various methodologies he has used to get himself in the best shape of his life. We have seen this happen repeatedly and it is a lifechanging experience for the athlete and for all of us at IHP. A more detailed discussion on how we use the 3-Tier Integration System and our hybrid system of training will be provided in the “IHP’s Hybrid Training Systems” chapter. By now we hope you buy into the fact that the days of running clients and athletes through a line of machines and counting reps is over! Any fitness or conditioning professional that still thinks optimum performance can be achieved by fanaticizing one school of training will soon be in the back of the Neanderthal line. Optimum performance, whether in the senior population or the athletic arena, is a multifaceted phenomenon. Optimum performance requires many different components and no one single modality or training method will be able to address its complex demands. Integrating various training philosophies is the only way to maximize the physical qualities needed for excellence in any physical or performance endeavor. Therefore, it behooves the fitness and conditioning professional to learn as many different training disciplines as possible, keep an open mind, continuously re-examine the efficacy of one’s training philosophy and continuously push to develop a “systemless system of training.”

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Of all training concepts, the ones we see fitness professionals having the most problems with are programming and periodization. Early on in my career, I was especially interested in the concepts of periodization and program design; putting programs together was the one topic that I had the most challenge with. From the feedback we get from our students, colleagues and friends, we see not much has changed. Programming and periodization are the most requested topics among conference attendees and consulting clients. It seems that coming up with exercises is no problem. However, putting the right exercises together in a meaningful manner is a different story. When we ask about the challenges trainers and coaches face with periodization and programming, we get recurring answers. One of the main complaints we hear about is the lack of practical books on the topic. We also hear that the language used in these texts is overly complicated. Terms like microcycle, mesocycle, macrocycle, delayed transformation, and training residuals are not part of the language Americans are used to. Additionally, the texts written by some of the European authorities on the subject are translated in a literal style Americans are not used to. This makes the reading uncomfortable for most fitness professionals we have talked to. Many personal trainers and coaches also feel most periodization and programming books do not speak to them. Looking through many of these books, it is obvious that periodization has its origin in the world of sports. Many exercises listed in these books, although safe and effective when properly applied, have been contraindicated by many fitness organizations. The intensities, volumes and

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durations also reflect athletic applications, further distancing the personal trainer that may work with the non-athletic population. The approaches outlined in many of these texts often list exercises and training approaches foreign to Westerners. Although useful, many of the exercise and training approaches illustrated in these books are not possible in American training facilities. For example, squatting and immediately sprinting 100 meters is possible in some of the huge training centers typical of some Eastern European countries, but this could never happen in a typical American commercial training facility. Additionally, many of these texts show gymnastic type exercises with specific equipment that could only be found in a gymnastics hall. All of this just makes the information very difficult to absorb and utilize. In this book, we will attempt to demystify some of the basic concepts of periodization. We communicate the information in a simple format that most fitness professionals can easily understand. We incorporate popular functional exercise equipment into the training methodology. It is important to remember that our purpose is not to give you the one and only way to program, rather we want to provide an easy way to program effectively. We are sure that once you learn the basics, the more complex information will make more sense. After reading this book, you just may go back to your old books and actually understand them.

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Introduction The fitness and conditioning field is growing by leaps and bounds. This growth will impact the demands and responsibility put on the fitness professional. From an administrative perspective, better planning and organization are needed to keep up with the increasing number of participants. From a professional perspective, a theoretical model for progressive training provides you with a scientific basis for systematic planning and progress. The concept of periodization provides a theoretical training model that organizes the manipulation of the training variables for a specific time period. It is not necessarily a clear-cut set of directives, but rather a blueprint for action and direction. Before we get into the theoretical aspects of periodization, let’s first establish a philosophical common ground.

A training philosophy Let’s begin with the assumption that, in a very basic form, “we are all the same basic organism.” That is, from a physiological perspective, the human organism deals with stressors in a very predictable manner; it adapts to them or it does not. The manner in which we generally adapt to specific stressors, like physical stress, is also universal and predictable. From a biomechanical perspective, the design of the human body crosses the entire human spectrum. Basically, our anatomical design is the same; our parts move the same way in every body. Therefore, a training model must be general enough to take advantage of the universality of the human organism, yet specific enough to meet individual needs and goals.

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The need for planning Every professional discipline has a plan for direction. For example, look at how we run businesses and manage money. Accounting principles provide us with business plans—budgets and financial statements to arrange a plan of action and manage financial resourses. Periodization accomplishes the same for the fitness professional, as well as the client and athlete. Periodization provides a plan to manage our physical resources over a specific time period.

The history of periodization The organization of training dates back to the ancient Olympics. Competitors of the Olympics were said to train for 10 months prior to the month-long event. However, it was not until the early 1900s that specialists such as Murphy and Kotov suggested preparatory exercises and distinct training phases. More distinct and betterorganized periodization models can be traced to the 1960s. Russian physiologist Leo Metveyev and Czechoslovakian sport scientist Tudor Bompa expanded and further organized the periodization model. Bompa and Metveyev have been regarded as the fathers of modern periodization. Since the 1960s, other coaches and exercise physiologists have added to the original models, creating modified periodization models. However, despite the differing terminology amongst scientists and practitioners, the scientific basis for periodization remains a common ground.

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The scientific basis As we previously mentioned, the adaptive capabilities of the human organism are fundamentally universal. Canadian endocrinologist Hans Selye first described the time-course of our adaptive response. He called this response the, “General Adaptation Syndrome” (GAS). The GAS describes three basic stages of response to stress: (1) the alarm stage, involving the initial shock of the stimulus on the system, (2) the resistance stage, involving the adaptation to the stimulus by the system, and (3) the exhaustion stage, in which repairs are inadequate, and a decrease in system function results. The GAS stages are illustrated in Figure 1. These three basic stages of response are the fundamental and scientific rationale for the modern periodization model. Although the GAS model in Figure 1 is an example of a single response to an acute stimulus, chronic responses to repeated stimulus can link the GAS over a period of time. If the exhaustion phase is avoided, each subsequent resistance phase brings the system response to a higher level. Thus, leading to higher performance capabilities.

FIGURE 1 Three response phases proposed by Selye’s GAS—a microfluctuation 1. Alarm (shock)—Acute system response to stimulus. This can include soreness, stiffness, and possible drops in performance. 2. Resistance (adaptation)—Chronic system response to stimulus. This can include increases in lean body mass (LBM) and strength.

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3. Exhaustion (fatigue)—Lack of ability by the system to respond. This can lead to overtraining, staleness and persistent decrements in performance). This is this phase we are trying to avoid!

Objectives of periodization The primary objective of periodization is to manage training and physical resources and prevent the exhaustion phase of the GAS (i.e., prevent overtraining). The secondary objective is to bring performance to a peak. The periodization model accomplishes these two objectives by manipulating the primary training variables. Figure 2 illustrates Matveyev’s original periodization model. It shows the inverse relationship of volume and intensity and how technique work played a roll in peaking performance.

FIGURE 2

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Periodization concepts and their impact on program design With a basic understanding of the periodization model, we can now take a developmental approach to training. This will allow us to create a system of progressive development, instead of training by Braille. This is the equivalent of teaching the village how to fish, instead of giving them a fish. One simple and effective way of developing and teaching periodization is to relate it to a simple and well-established scientific model. The model we will use to help us explain and validate our periodization model is the Strength vs. Velocity curve (Figure 3). This figure illustrates the inverse relationship between force and speed. That is, the heavier the load, the slower it will move; the heavier the training, the slower it will be. Dr. Signorile, professor at the University of Miami, Florida, used the Strength vs. Velocity curve to substantiate training at various speeds to develop specific physical and performance components. If you want to develop a specific physical quality, like strength, you will eventually end up training at the left side of the curve. Conversely, if you want to train for speed, you would end up training at the right side of the curve. The natural process of starting in the middle, going up the curve to develop strength, then gradually “surfing” down to develop power and speed was coined “Surfing the Curve” by Dr. Signorile. “Surfing the Curve” is the best model we have found to explain and teach periodization. It provides a perfect illustration of the progressive, specific and cyclic nature of periodization.

FIGURE 3

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Strength vs. Velocity curve. The force/velocity curve illustrates the relationship between speed of movement and force generated.

Expanding on Dr. Signorile’s “Surfing the S&V Curve” model, we can surf the curve through the entire periodization process. Figure 4 demonstrates a practical application to this approach. Where you begin surfing the curve, how high you surf, and where you end depend on your initial training status, the amount of strength needed for the activity, and the speed requirement of the activity being trained for. The area needing the most amount of work would require you to focus on that area of the curve. Figure 5 illustrates how this model can be used to help us design different training schemes.

FIGURE 4 The periodization scheme surfs the S&V curve in the manner shown below. Notice the area on the curve that emphasizes a specific training component.

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FIGURE 5 Surfing the S&V curve in the design of multiple programs. The area to be emphasized is circled.

Rationale A – Anatomical adaptation should be emphasized due to the lack of maturity and training experience. His position does not require much running speed, but does require him to move a large opponent quickly. B – This mature individual has a training base that has probably been focusing on muscular endurance, thus lacking decelerating capabilities on the court. We would quickly progress this individual through the AA phase and concentrate on strength, especially

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eccentric stabilization strength. Since tennis is fast and does not require one to move anything other than bodyweight, the final stages of the conversion phase would emphasize fast movements with minimal weight. C – With this woman, the anatomical adaptation and hypertrophy phases would be the focus of her programming. This type of training would assist her in accruing lean body mass and bone density. However, her activities warrant specific speed work to help her with her golf swing and chasing after her small grandchildren. With the periodization model we have provided, designing a program should be a matter of surfing the Strength vs. Velocity Curve. While surfing the curve, we will need to manipulate certain variables. The following sections deal with more details of programming, such as training variables and the different phases of training.

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One of the topics that we must discuss in order to have a clear understanding of training principles is the topic of “training variables.” Although it may seem rudimentary, understanding the training variables will allow you to create better programs and troubleshoot difficult situations. The fundamental training variables are intensity, duration and frequency. Let’s take a closer look at each.

Intensity Intensity is the variable that takes you to those places where the gods reside; it forces people to dig deep and redefine their physical standard. Emphasizing this variable is what allows someone to outlast the competition. Therefore, we feel intensity is the most important of all training variables. At IHP we are known for our training intensity; our people will usually be the last ones standing. This does not mean they will always win the contest, it just means that we never lose to conditioning. We never want to face the prospect of our opponent (person, place or thing) taking us to a place we have never been (physically, mentally or both). Our motto has always been, “Sweat in practice so you don’t bleed in battle.” The intensity of our training always has to be higher than the worst possible scenario that our clients or athletes are preparing for. The importance of intensity makes us tailor the other two variables (frequency and duration) around it. We manipulate intensity in various ways. Although most people see the intensity as the load (weight), we see it as much more than that. The loads used in an exercise are a measure of intensity. However, since we do so much movement training, as opposed to the isolated training typical in

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bodybuilding, we have to acknowledge progression as a major method of manipulating intensity. A progression of an exercise can manipulate the speed of an exercise, the lever arm used in an exercise, and the base of support used in an exercise. These three “tweaks,” as my friend Gary Gray calls them, are the most common methods to manipulate intensity in functional exercises. Although manipulating intensity through assignments of training loads (e.g., 20 pounds) is easy and the most common method of varying intensity, the manipulation of intensity through progression is another matter. If a trainer or coach does not understand the nature of the functional movements and human biomechanics, they may as well not know the difference between 20 and 30 pounds. Therefore, one must understand that subtle differences in speed, lever-arms and base of support can manipulate intensity as much changing the weight being used in an exercise. The speed of an exercise can add momentum. Momentum can serve as a method of conserving energy (i.e., allowing easy movement through weak angles) or as method of overloading a movement (i.e., requiring more strength to change directions). An example of where speed (momentum) may be used to make an exercise easier is the anterior reach. When someone is standing on a single leg and can’t control the movement, they will often “dive down,” touch the target and come back up. They do this to avoid having to balance and stabilize the entire range of motion. This observation also applies to learning how to walk and ride a bike; these skills can’t be performed slow at first (speed is used to create the momentum that carries you through ranges you can’t control). It is only after you achieve mastery of these two fundamental skills that you are able to perform them at slow speeds. Now, if you turn a squat into a squat jump, that is another story. The speed created by

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the forceful muscle action during the upward phase of the squat develops enough momentum to provide a lift off the ground. The greater the upward speed, the greater the height of the jump. The higher the jump, the greater the downward momentum will be. The greater the downward momentum, the greater the strength needed to redirect it at the bottom of the ensuing squat jump. This is just a brief example of how speed, and its effect on momentum, can influence intensity. Trainers and coaches must educate themselves on all modalities of training, including functional training. Fitness professionals must have an understanding of the basic biomechanics of movement so that they may better prescribe proper progressions for their clients or athletes. “Functional Training: Breaking the Bonds of Traditionalism” companion guide is a great beginning reference to functional modalities. The rest of our “Essence of…” series provides a very compressive work on specific functional modalities. Another very powerful and practical method of increasing intensity is reducing the rest between exercises. There is no doubt in our minds that power endurance, or just plain conditioning, is often the difference between mediocre and elite performance. Whether you are training an individual looking to hang in there during the 3-4 hour mall shopping spree, or you are going for hardware in the Olympics, the winner will usually be the last one standing. Conditioning is a huge component of training that determines who the winner is. Reducing rest periods between exercises is our favorite way of providing the peak intensity that our clients and athletes need to operate at their highest level. To illustrate the power of reducing rest periods, take 4-5 exercises that are relatively easy to do (e.g., 25 parallel bodyweight squats, an 18’ rope climb, 20 SB skiers, 10 Tstab push-ups) and go through them without rest (in about 70-80

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seconds). Watch what happens to you heart rate. Go through 1-2 sets without rest and you will feel what our well-trained clients feel. Now, go through 6 consecutive sets of our Leg Crank Series (504 non-stop reps, see Protocol section) in about 8 minutes and you will feel what some of our elite athletes feel.

Duration Duration is another very interesting variable. As intensity is the variable that is most underestimated, we believe that duration is the one most abused. The paradox is that one is usually abused at the expense of the other. In our industry, we usually abuse duration at the expense of intensity. Examples of this can be found all over our society; we are a quantity-oriented society. Look at the marketing of foods and services; it is full of the Grande, Jumbo Size, and 2-for-1. Well, in training it is the same, especially in sports. Look at swimmers, runners, and tennis players, to name a few. These athletes are well know for their “junk” volume—sub-standard quality repetitions lasting up to 10 times the length of the event they are preparing for. You see milers turning in marathon-like training mileage. You see 100-meter swimmers turning in as many as 10,000 meters per day. You see tennis players doing two practices per day, each lasting as long as 3-4 hours. What is most alarming is this highvolume training occurs at low intensities, and often with sub-optimal form. Coaches concentrating on junk-volume provide different reasons for their choices. First, we have the “this is way we have always done it” rationale. The coaches who are smart enough to realize this is a lame excuse will give you the “this is the way the Olympians train.” Then, you have the ones that reference some obscure historical perspective of training methods used by other countries,

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usually the Europeans. Of course, we have the “I have won X number of championships, who are you to question me?” coach. All of these coaches have been doing the same program since they competed 20 years ago. We have locked horns with many of these coaches on this issue and I assume the matter will not be resolved for years to come; it is a work in progress. We can say that the majority of these coaches are finding success IN SPITE of what they are doing, not BECAUSE of what they are doing. Some of the ridiculous programs inflicted on many athletes actually serve a purpose no one talks about; the program actually gets rid of those athletes not genetically gifted to take the abuse. The result is that the coach is left with a stable of genetic freaks that can break records no matter what they do, or don’t do. These coaches are blessed by being able to coach elite physical beings capable of elite performance under detrimental circumstances. We often hear about two- and three-hour training sessions. All we can ask is, “what the @#$%^ are these people doing for three hours?” Our mixed martial arts fighters compete for 25 minutes (five 5-minute rounds with 1 minute rest between rounds)! We don’t know of any activity that is that grueling and lasts that long. Yet, they train about 45 minutes and are begging to leave after minute 30! So what are these football, hockey, basketball, and tennis players doing in a gym for 2-3 hours? Bla,bla,bla,bla, that is the only thing they can do for 2-3 hours. The intensity of our training sessions build up to levels that make the level of a game seem like child’s play. Therefore, if training levels are that high, duration has to be dropped way down. If we expect training sessions to have real quality, then we can’t see these 2-3 hour sessions. Our sessions run 1 hour; from the time our people open the doors to IHP, to the time they close the door on their way out. We want our clients and athletes to spend the minimum

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amount of time in the gym (i.e., stimulus is intense and short) and the maximum amount of time restoring (i.e., adaptation is slow and long). There are only 24 hours in a day and every hour spent in a training facility (even if the athlete is just hanging out) is an hour robbed from recovery. It is that simple. We will leave this issue of duration with these comments. We predict the training duration of many sports will be reduced drastically, with intensity being the main variable to focus on. We feel that the days of marathon efforts in training will give way to intense workouts with marathon efforts of recovery. When this happens you will see mind-blowing world records and prolonged careers.

Acute vs. chronic duration Duration can be seen from two different perspectives: the acute aspect of duration (seconds, minutes or hours) and the chronic aspect of duration (a cycle consisting of several weeks). This just makes sense; you can’t sprint for three miles, the energy systems will take care of that. Likewise, you can’t stay in a power phase for 6 months; the body will take care of that as well. In both cases the body will shut you down to a sensible pace that it can sustain for the period of time required by a specific work output. Dealing with the acute aspects of duration, we have already mentioned that we prefer the one-hour workout. Because our personal training sessions are an hour long, we at IHP have become experts at packing a big punch in a 60-minute session. However, we have also found that a good quality hour is about all one can expect out of a personal training client or athlete, even if you have them for longer periods. Athletes will work hard if they know the training duration is short. Any sensible person knows to pace themselves;

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athletes and clients are no different. If you want game-like intensity, train for game-like duration! The chronic aspect of duration (how long the athlete stays in a cycle) is also very important. Here again we prefer a shorter duration of 3-4 weeks per cycle. We have found that our clients and athletes train harder and progress faster during shorter cycles. If a longer cycle is used (e.g., 6-8 weeks), you must bring the intensity down and make the progressions a bit slower to avoid overtraining. All of our clients and athletes prefer the faster gains and quick pace of the shorter cycles. The shorter cycles also allow us to often get a biphasic training year (i.e., double peak). The concept of biphasic peaking will be covered in more detail in the next two sections.

Frequency Frequency is a very powerful variable that can be used to enhance the training effect. Correctly using frequency can increase the intensity of the training. A simple example of this is that two 40minute sessions spaced 6 hours apart will yield better “quality” than one 80-minute session. Therefore, in a perfect world, I would rather have our 60-minute training sessions spread over two intense 30minute sessions each training day. The results would be higher intensities that would enhance a multitude of training adaptations (exercise caloric burn, post exercise caloric burn, higher training VO2, higher training loads, etc.). However, although this may be possible for some coaches, it is not practical in the personal training world. In the personal training world we have to be very creative, and often settle for the best possible scenario—three intense 60-minute training sessions per week. Although frequency can be used to provide restoration and better quality training, like duration, it is often misused. Due to the fact that

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training intensity is often low, many coaches try to compensate by adding a 2nd or 3rd practice for the day. These coaches use an increase in frequency as another way to add volume. What often occurs is they end up with two or three 2-hour-long practices full of garbage work. There is no way you will get quality work if you just pound clients or athletes into the ground. The take-home message is: 1. Keep your workouts to about an hour, including warm-up and cool down. 2. Send your clients or athletes home to eat and rest; time in the gym is time they are not recovering and adapting. 3. If you are having multiple sessions per day do no more than two: one hard (strength) and one medium/light (intervals or cardio). 4. DO NOT GET CAUGHT IN THE JUNK-VOLUME TRAP!

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The periodization model consists of various training periods, or components. The components of periodization are the distinct periods of time you are working with (e.g., the training session, the training week, the training cycle, the training block and the training year). Identifying, defining and organizing these components allow you to easily accomplish several things. Fist, organizing the components provides a developmental progression; this keeps the training effective and safe. Second, the organization of these components keeps the training changing and interesting; this keeps the training fun. Last, organizing the various components of periodization provides a direction to peak performance; this keeps the training optimal. In many books, the various periods of training are referred to in terms of micro-, meso- and macrocycles. Typically, a microcycle is 14 weeks of training. A mesocycle consists of several microcycles and can last from several weeks to several months. Finally, we have the macrocycle, which consists of several mesocycles. The macrocycle is the longest training period and can be anywhere from 1-4 years. Confused? Great, I was too when I was first learning all of this. I wish the experts would have committed to shorter and more defined periods, instead of “several weeks to several months.” Therefore, this book has committed to shorter and more defined periods, all with simple and obvious names. For the purpose of this book we will divide periodization into a training year, training blocks, training cycles, training weeks, training days and training sessions. We call the various components by their simple names. A training session will be called a training session.

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A training day will be called a training day. A week of training will be called a training week. Several weeks of training will be referred to as a training cycle. Several cycles of training will constitute a training block. Finally, several training blocks will make up a training year or a season. A multi-year plan is usually designed when working with developing or elite athletes (Olympians). However, we usually keep the goals of the multi-year schedule very general beyond the first year and pay the greatest attention to the training year at hand. To avoid confusion, we have provided a clear outline of the components of periodization, along with some operational definitions below. COMPONENTS PERIODS OF PERIODIZATION Traditional = Made up of name Training = a group of session exercises Training day = one/several training sessions Microcycle = 1 week of training Mesocycle Macrocycle Macrocycle

= several weeks of training = several cycles training = several blocks of training

= what we call it = a training session = a training day = a training week = a training cycle = a training block = a training year

In order to allow our discussion to flow in a manner that will facilitate understanding, we will start the discussion with the training year and work our way to back to the training session. The order of the discussion will follow the order in which we actually plan the

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training; start with the big picture and then delineate what its components are. This is the way we plan, so it is the way you need to start thinking—big picture first, then the smaller components. As we develop the topic, we will make references to some training cycles that will be discussed later in the book (e.g., hypertrophy, strength and power cycles). Don’t worry about their specifics at this point; we will review them in detail once we get to the “Training Cycle” section of this book.

Our swimmers work with bands and the Versa Pulley. Here they are working a circuit that develops pulling power and core strength.

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The Training Year is the big picture and consists of several Training Blocks (more on the training block in the upcoming section). The training year can consist of a sport season or a complete year (i.e., a single event or a specific fitness goal). For our athletes, the training year is usually the entire season: off-season training, pre-season training, in-season training (to include playoffs and championships). For our fitness clients, the training year can mean a New Year’s resolution to drop 30 pounds by December. The training year is where you ask yourself, “Where am I, and where do I want to be?” This is where establishing the goals or needs (where you want to be) and some baseline evaluations (where you are) come in handy. The components of the training year and the progression you set up, will be based on the demands of the target activity, the current training level of the client/athlete, and the time available. This big picture will allow you stay on track, plan for events during the training period, avoid over-training, and peak your athlete for their event, or help a personal training client accomplish their fitness goals in a timely manner. The importance of planning the entire year, or longest possible training period, cannot be emphasized enough. It really allows you to plan the various phases of training and allow these phases of training to coincide with the event itself, along with the training level and capacity of the client or athlete. The yearly plan allows a year-ata-glance view of peaking periods as well as periods of rests. Being able to show a client or athlete this plan provides them with enormous motivation and a sense of purpose. The yearly plan will clearly show the reasons why we may be insisting on less work, or

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why we may be riding them particularly hard. Oftentimes when one of our athletes insists on going harder, we bring the training year plan out. We say with a smile, “You feel great and want to do more because the plan is working; you are not over-trained and adapting nicely. Keep it that way and stick to the plan.” The yearly plan is a must—DO IT—it is a sign of a professional! In the following pages we share with you the simple yearly plan we use. This simple tool has been invaluable to us. We are certain it will make life easier for you as well. Creating the big picture is easy, just fill in the important dates that will not likely change. Start with the two end points—the beginning and the end. Then, fill in anything in the middle that will affect training (e.g. business trips, tune-up competitions, vacations, camps, surgery, etc.). We have provided a yearly plan of one of our athletes and one of our fitness clients. Notice how simple setting up the big picture is. This plan does not require you to get into the specifics of training. It is just a big picture so you can see how long you have between various activities and the times when training will not be able to take place. Examples: You need to know when an athlete’s off-season camp begins so that you can properly prepare them for safe and effective participation. This does not mean you have to peak them. They have a long season ahead of them and you don’t want them beat in the middle of their season. If the competition or activity you are preparing for is a one-time deal (e.g., race or a three-day hiking trip), then you want to certainly train to peak performance of that event. You may also want to go through an intense period of training leading to a relaxing vacation so the client does not have to worry

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about training during a week vacation. This general plan also allows you to quickly see what parameters you need to be working on and what time of the year you need to emphasize them. Examples: You don’t want to be working on hypertrophy if you are getting ready for a ski vacation. You will be working on muscular endurance if you want to prepare someone for the ski slopes. If you are focused on reducing you waist size and getting into smaller clothes for a family reunion, you don’t want to be going through a strength phase just before the event. You will want to be working on more circuit-style training and paying great attention to your diet. The yearly schedule also allows you to quickly see how many cycles you can squeeze into a period of training. Sometimes you have plenty of time and go through all of the necessary cycles. However, most people don’t plan ahead as much as we would like and we end up having to skip, eliminate, or combine certain phases of training. Yes, this is the real world with real-world problems. Get used to them! Examples: If a deconditioned client gives us 3.5 weeks to get him ready for a ski vacation, we don’t have the time to go through all phases (conditioning, strength and power endurance). Our training will have to provide conditioning with some light power endurance exercises. If an athlete that has been doing bodybuilding training in another gym comes to us for 4 weeks of unique power training, we may

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bypass the hypertrophy phase and combine strength and power training in a 4-week cycle. As you can see, the information you get from setting up the yearly plan is general in nature, but extremely valuable. It is surprising how many times we go back to the yearly plan to make sure we are on the right track, especially when a few wrenches get thrown into the mix. One final note on the yearly plan we use. Notice that we made each month 4 columns wide. If you do the math that would mean our year has 48 weeks. Well we know the year has 52 weeks and that most months are not 4 weeks in length, they are 4.5 weeks in length. Therefore, we pick a few days here and there. During long plans we can actually pick up a couple of weeks. This is a great cushion to have, since there will ALWAYS be things that come up that will make a client or athlete miss training (e.g., medical situations, vacations, business meetings, visits from family members, etc.). The following pages illustrate some of the yearly plans we have put together for a fitness client and an athlete. We have also included a blank yearly plan for your use.

This plan begins with a New Year’s resolution of wanting to drop 20-30 pounds by the following Christmas. We have 12 months to do

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this and we have some tentative dates to take into consideration. Here is the general approach. *We see 4 major training blocks. *The first training block will get this person fit for skiing in late March, while educating him on nutrition and training. *The second block of training will lean him out for the class reunion in June. *The third training block gets him in even better shape for his daughter’s wedding in September. *The final and fourth training block takes him to the holidays and brings to life his resolution of losing 20-30 pounds! In the next section you will see how this plan becomes more detailed.

This plan begins early in the year. The athlete has been recovering from all of the aches and pains of an NFL season. Although an athlete, he is coming in deconditioned. I see three training blocks in his year of training. *The first training block gets him to the middle of the off-season and ready for a break during his honeymoon. *The second block of training gets him ready for pre-season camp in July.

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*The third block of training occurs during the season. We will communicate with the team’s strength coach and often have some input. Although we would love total control of this training block, we rarely do. *The third training block is usually controlled by the team’s strength coach. Some veteran players are given special privileges, in which case we can provide an in-season training program for our athlete to follow. However, traveling, meetings and practice can make this block very difficult to follow. The specifics of setting up the cycles are forthcoming in future sections.

NOTES:________________________________________________ _______________________________ ______________________________________________________ _______________________________ ______________________________________________________ _______________________________

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To review the previous section, the Training Year is made up of Training Blocks. The Training Block consists of several Training Cycles. The purpose of the block is to organize your training cycles into a sequential order so that one cycle builds on the previous. We are always trying to develop a foundation and gradually increasing intensity. Each cycle will have a primary “theme” or focus (e.g., increasing lean body mass, increasing strength, losing fat, etc.). Training should follow a developmental approach. This means there should be a hierarchy of training. We usually develop a conditioning base, which is followed by a muscle-building phase. In standard fitness, bodybuilding methods are used to produce a conditioning base (with some added cardio training). Therefore, oftentimes the conditioning and hypertrophy phases are the same. Once the body’s functional capacity has been increased, and structural components have been conditioned to tolerate high work volumes, the intensity of the work is increased to emphasize strength development. This period is characterized by lower volumes of work and higher intensities. In more general fitness terms, we can also say we develop stability, then strength, and finally power. It is all basically the same thing, just a different way to say it. Below, we have illustrated a general training block, using pyramids. Now remember, this is a general approach that may sometimes look a little different. Regardless of what the training block looks like, you cannot violate this developmental approach. If joints are not stable, you can’t load them very high. Likewise, if muscles have not been conditioned, you

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cannot demand fast, high-intensity contractions (power). If this developmental approach is not followed, the likelihood of an overuse injury greatly increases.

The training block Hierarchy of Development Model

Once the Hierarchy of Development Model is understood, you can then put in the cycles of training in the proper order. A training block can consist of a conditioning cycle, a hypertrophy cycle, a strength cycle, a power cycle and a power endurance cycle.

SAMPLE TRAINING BLOCK Name of cycle – focus of cycle – length of cycle General conditioning – increase functional capacity – 4 weeks Hypertrophy – increase muscle mass – 4 weeks Strength – increase strength – 4 weeks Power – increase power – 4 weeks Power endurance – increase fatigue resistance power – 4 weeks This training block is made up of five cycles and is 20 weeks long. Each cycle has a specific focus and is 4 weeks long, for a total of 20 weeks of training. Several of these blocks will constitute a training year or training season (often referred to as the macrocycle). In a “perfect world” this setup would serve us for most scenarios, but the world is not perfect. We don’t always have 20 weeks to get the job

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done and many things will come up that will challenge our neat schedules. Many of these scenarios will be discussed in upcoming sections of this book. The following pages illustrate how we set up the training blocks throughout the training years we previously discussed.

My friend and colleague, Phil Kaplan, delivers the “Fitness Truth” and “Training Truth.” Together we have helped many fitness professionals and consumers reach their full fitness and health potential.

When looking to set up your training blocks, look at the year’s events and see if any stick out. You are looking for events that are separated by a long period of time (about 6-9 weeks), or that may require special attention or training emphasis. Looking at the above year we see four such events. We see the ski trip requiring excellent

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conditioning and power endurance. The surgery is a concern, but the conditioning from the ski trip will take care of the prehabilitation. The class reunion is also a great place to focus on; everyone wants to look their best during this event. The daughter’s wedding is a major event when dads are at their proudest moment and they should look that way; also a great motivational point in the year. Finally, the big stretch to the family Christmas party is the finish line when this person gets to show off the new body; this is a great way to turn around the stress related to the holidays and keep the person focused. Therefore, we see four training blocks in this year. There are more specifics on the cycles we choose next.

Due to injuries and the higher training intensities this athlete will engage in, longer training blocks may be considered (12 weeks). Looking at the year, three major events stand out: the wedding, reporting to camp and the end of season. Therefore, the first training block goes from January to April, the second training block goes from April to pre-season camp, and the final training block sees this athlete through the season’s end. We often don’t have much control over what an athlete does during season, unless he is a proven veteran and is allowed to follow our program. The upcoming sections

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on training cycles will provide the specific training cycles we will use during these 3 training blocks

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To review the previous sections, the Training Year is made up of Training Blocks. The Training Block consists of several Training Cycles. The cycle is where we emphasize one training or performance component, such as hypertrophy, strength or power. This does not mean we only train on one specific component of performance during a specific cycle; we usually train several performance components simultaneously but emphasize one of them during a specific cycle. For example, just because we may be in a strength cycle, it does not mean we won’t be doing some stability or balance work. Many of the common cycles, and what they focus on, are listed below. We have also provided some general guidelines on the variables that affect the training cycle (e.g., modalities, approaches, duration, volume and intensities). These guidelines are not the only way to do things; however, they have worked very well for us in the past. 1) General Conditioning (Traditionally known as anatomical adaptation) This cycle increases functional capacity. It provides a base of training that prepares an individual for the higher volumes and loads associated with more advanced training cycles. The general conditioning cycle can consist of a blend of bodyweight calisthenics, a variety of cardiovascular training and all of the functional modalities available today. This is a great time to deal with any past injuries, introduce the client/athlete to new exercises and modalities, and create a clear understanding of the big picture. This is where the client/athlete has to buy into the program, so sell it to them through education!

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Duration: 3-4 weeks (Can make shorter if tight for time) Modalities: Bodyweight and functional modalities Approach: Circuits of 2-4 exercises Types of exercises: Compound movements of increasing demands Frequency: 2-4 times per week *Number of exercises per session: 6-12 exercises for 2-4 sets per exercise *Number of sets per session: 12-48 sets per session, depending on individual *Sets per week: 24-192 sets per week Reps per exercise: 10-20 reps or 10-30 seconds for balance and isometrics *We realize this is a huge range but differences in clients and athletes can vary this much. Keep your eyes on the client/athlete and the right number will become obvious. ALWAYS SIDE WITH A SLOWER PACE AND LOWER VOLUMES AT FIRST; you can always ramp it up! 2) Hypertrophy (Lean body mass accrual— sometimes also used as general conditioning) Many times an increase in muscle mass is desired for a specific activity. The hypertrophy cycle is where we provide the training stimuli that will facilitate muscle growth; high volume with moderate to high loads. In some very conservative programs just dealing with basic fitness, the general conditioning cycle is a hypertrophy cycle. All of the programs that start someone off with the basic 4-6 weeks, 3 days/week, 3 sets of 10-15 reps, major muscle group, resistance training exercises (machine or freeweight) are using hypertrophy training to provide general

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strength and conditioning. Normally, a bit of cardio is added to complete the program. This approach is too restrictive for us and does not really prepare an individual for the rigors of our training. We normally combine hypertrophy with some movement training that adequately deals with many training and performance issues. We will cover how we do this in the IHP’s Hybrid Training Systems chapter of this book. Duration: 4-5 weeks (Can make shorter if tight for time) *Modalities: Bodyweight, barbell, dumbbells and resistance training machines *Approach: Slow down the tempo and work to near fatigue Types of exercises: Compound movements and isolation movements Frequency: 3-4 times per week Total sets per body part per week: 12-20 sets per week/body part Reps per exercise: 8-15 reps

Boca’s finest get after it during the 8-week Met-Rx Ultra study.

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3) Strength (Increases muscle recruitment) The strength phase provides higher intensity and lower volumes than the hypertrophy cycle. This phase is not concerned with size, rather it attempts to enhance strength through improved motor unit recruitment. In simple terms, this phase trains the body to use more muscle fibers so that it can produce more force. The adaptation is made through coordinated efforts within each muscle, as well as coordinated efforts between different muscles and muscle systems. Although some hypertrophy may take place during a strength cycle, the increase in strength from this cycle is strictly a matter of bringing more of your muscle into the game. Duration: 3-4 weeks (Can make shorter if tight for time) *Modalities: Bodyweight, barbell, dumbbells and resistance training machines *Approach: Increase loads to near maximum and lower reps Types of exercises: Compound movements Frequency: 3-4 times per week Total sets per body part per week: 10-12 sets per week/body part Reps per exercise: 3-6 reps 4) Power (Explosive strength) The power cycle attempts to expand on the strength developed in the strength cycle. The main focus of this training cycle is to develop force as fast as possible. The forces or loads used during this phase are lower than those utilized in the strength cycle; however, the movement speed is much faster. This is the most neurologically demanding phase of training and where plyometric-type training is most productive. We love to use

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complex or compound training. We perform a heavy strength training move, rest for about a minute and follow it up with a similar unloaded explosive movement. Duration: 3-4 weeks (Can make shorter if tight for time) *Modalities: Bodyweight, barbell, dumbbells and functional modalities *Approach: Perform a heavy strength training exercise, rest, and then follow it up with an explosive movement of a similar pattern Types of exercises: Compound movements followed by more specific power movements Frequency: 3 times per week Total sets per body part per week: 8-12 sets per week/body part Reps per exercise: 5 reps of a strength exercise, rest 45-60 seconds, 5 reps of an explosive equivalent. 5) Power Endurance (Fatigue resistance power) Oftentimes it is not enough to be powerful; an athlete must be able to repeat powerful efforts in the presence of fatigue. That is why we have a power endurance cycle (also known as metabolic power cycle). This cycle uses rapid circuit-type training to develop the ability to generate power when fatigued. We believe this stage of training is the most important and the most extreme in nature. One of the easiest ways to prepare a metabolic power cycle is by reducing the rest period used in the previous power cycle. We will transition from the traditional strength movement to the explosive equivalent without any rest. Therefore, the explosive movement is done in a fatigued state.

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Another method of developing great metabolic power endurance is by doing specific circuits. These circuits can combine 4-6 movements that mimic the target activity in movement patterns, intensity and duration. One of our most famous metabolic circuits is the 5-minute circuit we design for our mixed martial arts fighter. These circuits have all of the elements they encounter in their matches (punching, sprawling, kicking, lifting, etc.). These circuits are brutal, but so is the sport. Duration: 4 weeks (Can make shorter if tight for time) *Modalities: Bodyweight, barbell, dumbbells and functional modalities *Approach: Perform a heavy strength training exercise and then follow it up with an explosive movement of a similar pattern with no rest. Or, put together a string of 4-6 movements that mimic the target activity in movement patterns, intensity and duration. Types of exercises: Compound power movements specific to the target activity. This phase has to match the target activity as much as possible. Total sets per body part per week: 8-12 sets per week/body movement, or activity-specific circuits. Reps per exercise: 5 reps of a strength exercise, 5-10 reps of an explosive equivalent. You also perform each set as a circuit for a prescribed period of total time (e.g., 5 minutes).

Fitness cycles vs. performance cycles The training cycles we have just discussed are the common cycles that appear in popular periodization books. Many personal trainers find these terms confusing because they don’t speak the language of micro-, meso- or macrocycles. Even with our more simplified version of the cycles, some fitness and wellness professionals still have

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trouble relating to hypertrophy, strength and power cycles. This is understandable since fitness clients don’t communicate using these terms. What we have done is provide “user friendly” training cycles that can be used in the personal training and fitness environment; you know, something sexy that people coming to a gym to get in shape can get excited about. We came up with the concept of a “training theme” to be used in place of a training cycle. We have found that people relate much better to the theme of a training period than to the cycle of a block. The next section describes those themes, which are equivalent to the cycles we discussed earlier. Cycles for Sports and Performance Training:

Themes for Fitness Training:

As you can see, we use “tone” or “build” to describe the conditioning or hypertrophy phase. The word “strength” is accepted by most people; no need to change it. The word “shape” can be used to describe the power phase. Although the word shape does not equate to power, by the time we get to this cycle people are well into the proper nutritional program and start to really see the fat start to drop, so “shape” works in this instance. Finally, the word “burn” gets used when we go into our metabolic circuits that target power endurance. Between the metabolic circuits and the manipulation of carbohydrates and protein that takes place during this cycle, the fat really starts to “burn off,” thus the name. Below we summarize the themes and their respective cycles. Themes

Cycle

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Build/tone Strength Shape Burn

Hypertrophy/conditioning Strength Power Power endurance/metabolic

Now remember, these names were added just to show you that they can all mean the same thing. It does not really matter what we call the cycles or themes. What matters is the type of training that takes place during each cycle of your training, and that we “periodize” the training in a logical and developmental sequence.

Putting the cycles in the yearly plan Using the same yearly plan we introduce in the Training Year section, we can insert the cycles we will be using with each client. The whole idea at this point is not to get things perfect; you may have to switch some things around as circumstances come up. However, laying out the yearly plan in the fashion shown in the following pages will keep you on the right track. As sure as the sun sets in the west, things will come up that will alter the original yearly plan. Some cycles may have to be lengthened or shortened; others may have to be dropped all together. Having the yearly plan with all of the cycles originally planned for will allow you to make the right decisions quickly. This “big picture” is so important we staple it to the front of the client’s file. This allows quick and continuous reference.

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After plugging in all known dates and training blocks into the yearly schedule, we lay out the cycles we will use. Understanding that between various trips, rehabilitation and holidays the client will take off about 7-8 weeks, we programmed approximately 44 weeks of training. During the first training block, we got this client in shape for skiing using conditioning, strength and metabolic power (another name of power endurance) cycles. During this time we worked on basic nutrition (nutrient timing, frequency and quality). Getting ready for knee surgery, this client then went through a 2-week, prehabilitation cycle. Since the knee surgery was minor, 4 weeks of knee rehabilitation was combined with an upper-body hypertrophy cycle and more precise nutrition. A strength cycle followed with continued attention to nutrition during the second training block. Upon return from the class reunion, we began a 5-week power/metabolic phase with emphasis on carbohydrate manipulation. The fourth block consisted of: hypertrophy, strength, power and power endurance cycles, and took us from Sept to Dec 31st.

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After plugging in all major dates and training blocks into the yearly schedule, we lay out the cycles we will use. We envision 4-week cycles and adjust them as needed. We also had enough time to run a biphasic scheme during the off-season. This means we peak the athlete twice—once right before his wedding and once before preseason camp. These are not true or maximum physiological peaks; they are just peaks in training. We have found that all of our clients/athletes respond better to shorter cycles (3-5 weeks) and double peaks than one linear plan with long cycles (6-8 weeks) and one peak at the end. Additionally, a biphasic design allows you to have two shots at getting the plan right. The second block of training did not have a hypertrophy phase because the athlete had enough size on his frame by that time. We provide enough metabolic training to make sure the athlete can cruise through pre-season camp. As you can see from the two yearly plans we just reviewed, setting up the cycles and blocks of training can allow you to get a feel for the year and provide excellent direction. This does not mean you are obligated to do exactly what you planned. As previously mentioned, things will come up and you may have to shift your plans. However, having the plan laid out ahead of time allows you to react to unforeseen circumstances with ease and purpose.

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IHP is hired by many equipment and supplement companies to do research. The Boca Raton Police Department, led by Chief Scott, finished the 8-week, “JC Turbo Program” in great form.

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To review the previous sections, the Training Year (or Season) is made up of Training Blocks. The Training Block is made up of Training Cycles. The Training Cycle is made up of several Training Weeks. The purpose of the training week is to organize training days and sessions so that the main goal of that training cycle can be realized without over-training any one component of performance. It is at this level that program design gets very creative. The training days have to be organized in such a way that the training goals can be accomplished within the schedule available. This sounds like it would be straightforward, but nothing could be further from the truth. Many times schedules limit your ability to create the “perfect” program. At this point you have to do the best you can do. This is why I often say, “In the real world, it is not what you know; it’s what you can do.” Program design is often governed by methodology created in the bodybuilding world. Heaven forbid if we don’t take a day in between two training sessions! In the old days lumberjacks worked every day, factory workers worked every day, and farmers worked every day. Why did they not have to take a day off? One of the main reasons why off-time was not needed between these activities is that functional movements have different characteristics than bodybuilding movements. Bodybuilding trains muscles; functional training trains movements. When functionally working with the entire body, no one muscle gets the brunt of the work; in function, the big muscles help the little muscles. Therefore, although the abnormal and isolated loads of bodybuilding may require time off for rebuilding, functional training teaches the body how to distribute the load of

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movement over several muscle systems. This fact allows an athlete to perform functional workouts on back-to-back days. This is a very useful concept to understand when designing programs around tight schedules. Sometimes, you have to work on back-to-back days, so knowing what workouts you can repeat on consecutive days is crucial. When designing the weekly schedule, start the days the client or athlete has available to train and fill them in. Once the training days are filled in, organize the training focus accordingly. If you have a clear week, put days of training between days of rest. But, if you don’t have that option, fill in the training days, then organize the focus of the training. Let’s go through some examples. If you have an open week to plan your schedule, take Monday, Wednesday and Friday. This is just a preference and nothing says you have to do it this way. We like it for several reasons: 1. It makes exercise more regular throughout the week 2. It allows the body to recover a bit easier 3. It helps the client/athlete have longer hormonal control over the entire week. We offer two simple tables illustrating the general approach we take to designing an open week. This design will work for someone who needs to do some traditional training for muscle mass and also needs some function for injury prevention and performance training.

Table a Day Traditional Body part –

Monday Legs and

Wednesday Legs and

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Friday Legs

movement - Sample exercises * 3 sets per exercise * 8-15 for hypertrophy * 4-6 reps for strength Functional Focus of training - Sample exercises * 3 sets per exercise * 10-20 reps per set

hips - Squats Pushing muscles - Flat Bench Pulling muscles - Pulldowns

hips - Lunges Pushing muscles - Incline Bench Pulling muscles - Cable Rows

and hips Deadlifts Pushing muscles - Dips Pulling muscles - 1-Arm DB Row

Core - Flex, Ext - SB* Extension - SB Cable chop *SB=Stability ball

Core Rotation - Band Rotations - MB* Rotations *MB=Medicine ball

Core balance - 1-Leg Reaches - 1-Leg Blade

The program outlined above (Table a) is appropriate to develop general fitness, hypertrophy or strength. Throw in a little cardio in between the training days and you are good to go. This program is consistent with the basic recommendations of the major certification organizations. The functional exercises can be integrated into the workout in different ways. Please refer to the 3-Tier Integration System section in the IHP’s Hybrid System of Training chapter for more in-depth strategies on program design and integration.

Table b Day

Monday

Wednesday

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Friday

Traditional Body part – movement - Sample exercises * 3 sets per exercise * 8-15 for hypertrophy * 4-6 reps for strength

Legs and hips - Squats - Lunges - Deadlifts

Pushing muscles - Flat Bench - Incline Bench - Dips

Pulling muscles - Pulldowns - Cable Rows - 1-Arm DB* Row *DB=Dumbbell

Functional Focus of training - Sample exercises * 3 sets per exercise * 10-20 reps per set

Pushing muscles - SB* Pushups - Band presses - Blade work *SB=Stability ball

Pulling muscles - Band pulls - Rope pulls - Blade work

Legs and hips - 1-Leg squats - 1-Leg reaches - Reach lunges

The program outlined in Table b is more versatile than the program outlined in Table a. Notice that the training focus of each day is designed to emphasize a body system (i.e., legs/hips, push and pull). This design allows two or three consecutive days of training to be performed without conflict. As with the program outlined in Table a, this program can also be used for general fitness, hypertrophy or strength training. With a little creativity and knowledge, we can use this template for the most advanced cases we will come up against. More on that topic in the IHP’s Hybrid System of Training chapter, when we cover integration strategies and our hybrid programs.

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If we have to schedule days back-to-back for whatever reason, partition the days with these factors in mind: 1. If doing hypertrophy, partition the body into separate movement workouts so that each movement is worked on separate and nonconsecutive days. 2. Separating hypertrophy and functional work is a great way to provide excellent training with some time off the isolation work. As previously mentioned, the program outlined in Table b can be used for consecutive days of training. Table c below illustrates two slightly different ways to approach the issue of consecutive training days.

Table c Day

Monday

Tuesday

Thursday

Traditional Body part – movement - Sample exercises * 4-5 sets per exercise * 8-15 for hypertrophy * 4-6 reps for strength

Legs - Squats Pushing muscles - Flat Bench Pulling muscles - Pulldowns

Arms - BB curls - Tri Ext Calves - Calf raises (OPTIONAL)

Hips - Deadlifts Pushing muscles - Dips Pulling muscles - 1-Arm DB Row

Functional Focus of training - Sample exercises

Core - Flex, Total Body Ext - Reach - SB Lunge Extension

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Core balance - 1-Leg Reaches

* 3 sets per exercise * 10-20 reps per set

- SB Cable chop

- T-Stab push-up - Band pull/step - PNF MB chop

- 1-Leg Blade

The program outlined in Table c shows a simple strategy of traditional hypertrophy/strength training on Monday and Thursday. Tuesday and Wednesday are used as rest days for the muscles worked on Monday and Thursday. The Tuesday workout is considered an active rest training session. The exercises on Tuesday are performed with light loads and address movements and angles not targeted on the Monday and Thursday exercises. The Tuesday session intensity can remain high if the functional exercises are performed in circuit fashion with a short rest period (15-30 seconds). As you can see, Tuesday also makes a great day for some “looking good” muscle work. Although this type of work is not paramount in performance training, one fact remains true: Clients, and even athletes, will do this type of training on their own if the coach or trainer does not address it. We believe if a fitness professional is not “hip” to what the client or athlete really wants, they are setting themselves up for a “parting of the ways.” In the big scheme of things, a little aesthetic work never hurt anyone; understanding this allows us to get closer to our clients and athletes. Therefore, make room for a few “beach muscle” exercises and enjoy them.

Table d Day

Monday

Thursday

Friday

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Traditional Body part – movement - Sample exercises * 3 sets per exercise * 8-15 for hypertrophy * 4-6 reps for strength Functional Focus of training - Sample exercises * 3 sets per exercise * 10-20 reps per set

Legs and hips - Deadlifts Pushing muscles - Dips Pulling muscles - 1-Arm DB Row Total Body - DB squat & press - Band punching - Rope climb - PNF Cable chop - Interval work

Total Body - Reach Lunge - T-Stab push-up - Band pull/step - PNF MB chop - Interval work

Core balance - 1-Leg Reaches - 1-Leg Blade

The program outlined in Table d shows a simple approach to incorporate two days of functional training and one day of pure strength training. Don’t worry too much about the days; you can even change the Monday and Friday, or Thursday and Friday and still make it work. We have found this approach works well with the clients or athletes that have already bought into the functional training methodology. We have seen this program provide strength

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gains, while providing excellent conditioning adaptations. We use a similar approach with our mixed martial arts fighters during the latter stages of training.

My son Rio looks on while Judo Master, Sandro Teixeira, teaches Gary the finer points of Newton’s Laws of Motion!

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To review the previous sections, the Training Year (or Season) is made up of Training Blocks. The Training Block is made up of Training Cycles. The Training Cycle is made up of several Training Weeks. Training Weeks consist of several Training Days. The main emphasis of the training day is to focus on the “flow” of the training for that particular day. The training day can organize multiple training sessions, along with therapy and recovery sessions. Training days in sports and fitness can vary in volume and complexity. Both scenarios can have single or multiple training sessions planned for a single day. In athletics, it is common to have multiple training sessions in a day (e.g., a morning session and an afternoon session). In fitness, you may also see a second training session in one day (e.g., strength training in the morning and a cardio session in the afternoon). When training multiple times a day, you need to consider the main objective of the training cycle in order to make the right choice in organizing the weekly and daily training. There are some other things you need to consider when it comes to the time to perform specific types of training. Metabolism, and the way the body utilizes energy, may play a roll in when you choose to perform a specific training session. The physiology of several structures and their response to rest or movement may also dictate the most appropriate time to train in a specific manner. Knowing how muscles respond to various stimuli, like stretching, is also essential in prioritizing your training and designing training sessions in the right order. Finally, the central nervous system has specific ways of engaging muscles when learning a new movement, and it is also

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very unique in the way it fatigues and recovers from training. This too needs to be considered when planning a training session. The factors just mentioned are not all-inclusive; they are just a few of the issues that influence the best time to train. If the main purpose of your training cycle is strength gains, you will want to perform the cardio sessions after the lifting session, preferably several hours after. Performing the cardio before lifting will compromise the strength training. Therefore, a hard lifting session after breakfast or before lunch is perfect. Make sure you have some good protein and carbohydrates to eat within 20 minutes after the training session; a combination of simple carbohydrates and whey is perfect. This will feed the muscles when they are the most receptive to nutrients. The cardio session can be done early evening, before dinner. According to my colleague, Dr. Joe Antonio, “If fat loss is the main objective of the training cycle, cardio or circuit weight training before breakfast will be your best shot at burning huge amounts of fat (especially if you have a little black coffee before the workout). Following the workout with a whey protein shake (NO CARBS) will further enhance the hormonal environment for fat burning and muscle retention.” If you perform your cardio in the morning, the resistance training session can be performed later in the day, before dinner. This combination is best for fat loss and muscle gains. When performing resistance training and cardio back-to-back, put the resistance training before the cardio. This will allow the resistance training to use up muscle glycogen and force the cardio to utilize more fat. Always immediately follow the workouts with a protein drink; with some carbohydrates for huge muscle gains, no carbs for huge fat loss).

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When keeping these recommendations in mind, we prefer not to strength train early in the morning, especially when performing functional training exercises that may flex the spine. The reason for this is that the vertebral disks are expanded in the morning as a result of nighttime rehydration. The expanded disks are subject to higher stresses and the end plates fail at lower loads during this time. The expanded disk is one of the reasons you are so stiff in the morning; the spine will not move as freely in the morning as it will later on in the day. This stiffness may predispose the spine to injury early in the morning, especially during spinal flexion movements. If training in the early morning, perform cardio or wait until you are on your feet for about an hour before you perform weight training exercises that require the trunk to flex. Most of the expansion gained over night is lost within the first hour of upright posture. When considering flexibility training it is important to understand a few physiological and neurological mechanisms. Being aware of a few simple flexibility concepts can certainly influence what the daily training schedule looks like. If performing prolonged static stretching (e.g., holding a stretch for 30 seconds), perform them far apart from your strength or power training. Stretching a muscle in a sustained manner will make it weaker for up to an hour after the stretch. A more dynamic approach to flexibility is more appropriate prior to strength and power training. When learning a new movement it is best to learn it in a fresh state. Therefore, highly skilled neural training, like Olympic lifting or new stability exercises, should be scheduled in the first session of the day or at the beginning of the training session. Prioritizing the training in this manner will ensure an optimal learning and performance environment. The same can be said if you are trying to engage the CNS to maximum capacity, as in speed or power

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training. If you are trying to develop speed, it is paramount to stimulate maximum recruitment and proper coordination from the locomotive muscles (e.g., core, hips and legs). In order to do this, the CNS must be fresh and alert. The same thing can be said of power development; perform power development exercises in a wellrested state. Remember, the above recommendations are very general tools to use. Sometimes in our hectic world, we are lucky to get our training in at any time. During times of chaos, beggars can’t be choosers; get the training in when possible and don’t worry about the sequence. The differences between optimal and real world is often negligible in the big scheme of things. However, if you are allowed the luxury of scheduling your training day as perfect as it can be, then keep the above factors in mind. Although, the difference in the training outcome may be very small, gold and silver medals are often separated by 1/100 of a second; small differences sometimes make big differences. Here is a summary of some of the guidelines to consider when putting a training day together. 1. For fat loss - Cardio in the am before breakfast (or on an empty stomach) 2. For fat loss - Cardio after weightlifting 3. For fat loss - Follow with protein drink (NO CARBS) 4. For muscle gain - Lift first then cardio 5. For muscle gain - Drink carb and protein drink before/during workout - 4g:1g ratio 6. For muscle gain - Follow workout with carb and protein drink – 1:1 ration. 7. For safety - Wait at least 1 hour after waking up in the am before lifting 8. For performance (speed) - Speed work before strength training

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9. For performance (conditioning) - Conditioning work after strength training 10. For performance (strength) – Strength work before speed or conditioning

Putting the days into the week Once the general weekly plan has been developed, it is time for specific daily scheduling. Putting the days into the weekly schedule can be a great way to keep the big picture in mind, especially when trying to juggle family, school, business and training. The weekly schedule is a great method of communicating between different healthcare professionals, teachers and coaches that may all be working with the same individual. We use these schedules for our clients to show their doctors and nutritionists. This allows everyone to be able to calculate quantity and quality of activity. Communication between these healthcare professionals is paramount for those individuals that are fighting several chronic diseases and the detrimental effects of sedentary living. Keeping everyone aware of what is supposed to be going on will enhance compliance to a new lifestyle. The weekly schedule can serve as a management tool in schools, especially high school. High school and college are tough times for our youth. There are enormous pressures for teenagers to stay busy and perform at high levels. At times, I think we push too hard. The schedules I see today are nothing like the ones we had 30 years ago; life seemed much simpler then. With all of the advanced placement courses, multiple sports, social pressure to belong, fads and fashions, promiscuity, drugs and compartmentalization, anything that adds organization and focus is a plus. The weekly and daily schedule allows the student to stay focused on the plan outlined. It is

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also a great tool for the parents, teachers and sport coaches to be aware of the demands of time and energy their sons and daughters are dealing with. The weekly and daily schedule has also been effectively used with our fighters. The charts indicate when the hard sessions are scheduled and when the easy and medium sessions are planned. The daily plan puts all of the professionals working with the fighters on the same page. Prior to using these schedules, our fighters were often overtrained because the sport coach and the strength and conditioning coach did not know what the other was doing. Many times, a fighter would get his butt handed to him in a conditioning session (i.e., requiring 24-48 hours of recovery) and then asked to spar at high intensity a few hours later. Since the sport coach and the conditioning coach did know about the other’s training schedule, this scenario would be repeated for weeks and the fighter would go into the tank! The weekly schedule was our saving grace. Although the weekly schedule is very simple, it offers great organization. We put it together and give it to our clients and athletes. The feedback has been very positive; our clients say the schedule solidifies what the week looks like and avoids scheduling conflicts. The more complicated life gets, the more useful the weekly schedule becomes. The weekly and daily schedules offered in the following pages give you a nice glimpse into what the training week looks like once the training days and various training sessions are scheduled in. For continuity, we will continue to use the same two individuals we have utilized in setting up the training year, the training block and training cycles. We have also included a blank weekly schedule for you to use. Please make copies of it and enjoy.

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Debbie gets after it with the 6-lb Converta Ball. The rotational slam is one of her favorite exercises.

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IHP’s dentist, Ken Mogel, loves his stability training. This guy is one of those weekend warriors that can go up against anyone.

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To review the previous sections, the Training Year (or Season) is made up of Training Blocks. The Training Block is made up of Training Cycles. The Training Cycle is made up of several Training Weeks. The Training Weeks are made up of Training Days, and the Training Days consist of one or several Training Sessions. The training session is the smallest unit of periodization, lasting from 30 minutes to several hours. The training week and training day sections previously covered provided a general look at what a day of training could entail. We provided many different configurations that allowed you to see how the training week was affected by the training day. The training day section also provided some guidelines and suggestions that may influence the content and the sequence of the training. This section will provide more specific guidelines to consider when putting together a training session. Although these guidelines are never etched in stone, it is a good idea to acknowledge and fine-tune them; you never know when a little bit of the little things can make the big difference in the big things.

A note on duration and intensity We often hear of training facilities (i.e., private, college and professional) putting their athletes through 2-3 hour training sessions. Even worse, some of these facilities have their athletes completing multiple training sessions, each 2-3 hours in duration. When we hear of such practice, we can only come up with one question: What the heck are these people doing for two hours, much less three? We can only envision lots of sitting, towel whipping,

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talking, TV watching, eating, drinking and general BS. There is no way anyone is training hard for that amount of time. We train the “baddest athletes on the planet” (i.e., mixed martial arts fighters) and they can barely get by our 60 minutes of training! These prolonged training sessions rarely happen in personal training because the session is usually 30-60 minutes. Outside of a few personal trainers who enjoy talking, counting reps and looking at themselves in the mirror, personal training sessions are usually tothe-point and of excellent training intensity. For personal trainers, it is a matter of survival; you can’t have a growing business and not be providing clients with results. Show me a successful and busy personal trainer and I’ll show you a quality training session, even if you don’t agree with their training methods. At IHP, we believe training sessions longer than 75 minutes are too long to allow the high training intensity we insist on. For this reason, we keep our training sessions to less than 75 minutes, usually 50-60 minutes. From a specificity perspective, most of the events that kill us in sports or daily activities are of short durations. More importantly, it is usually not the single event that kills us, but rather the repeated nature of the activity that does us in. Examples of these activities can easily be seen in the home or on the playground—picking up children throughout the entire day, going up a flight of stairs, playing tennis, or playing basketball. In sports, it is the third period, the fourth quarter and the last round that makes cowards of us all. What do all of these activities have in common? The answer is, short bursts of high-intensity efforts, with incomplete recovery. If you total up the amount of high-intensity work during most sports, it will usually be expressed in terms of minutes (usually less than 10 minutes), even if it is spread over a few hours. If this is the case, what are these people doing for 3 hours?

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One hour is plenty of time to get the job done. As a matter of fact, take away the warm-up and cool-down, 40 minutes is plenty of time to crush someone. The intensities hit during the training session must be higher than those of the activity or sport the athlete is preparing for. We always say that if you can survive the IHP training session, you will cruise through whatever you are getting ready for. Remember what we always say, “Sweat in practice so you don’t bleed in battle.”

The traditional training session Now that we have set a standard for quality of training, let’s look at some accepted recommendations that could affect the quality and density of your training session. Some common recommendations still govern the way we train, even when there is no basis in science or real-life evidence for their existence. Although we can provide science to extrapolate just about any position we want, we prefer to let common sense dictate our direction. It is standard practice to see the training session as having three distinct elements of sections or elements. These three elements and their purpose are listed below. THE WARM-UP Prepare the body for work by increasing body temperature, enhancing metabolic and neurological processes, increasing elasticity and pliability of connective and contractile tissue. THE BODY OF THE WORKOUT (main focus of the training session) Provide the necessary training stimulus that will result in the achievement of the training goals delineated in the training week

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and training cycle. THE COOL-DOWN. Prepare the body to safely return to pre-exercise homeostasis. In theory we can all agree with this partitioning of the training session. However, the lines that separate these three elements of the training session can easily be blurred, or disappear all together, when using more eclectic training approaches. For example, your standard, run-of-the-mill training session can look like the one outlined below: 10 minute cardio and stretching - warm-up 40 minutes of resistance training - body of workout 10 minute stretching cool-down – cool-down In the above case, the three elements of the training session are clearly delineated. There is no doubt as to what is the warm-up, the body of the session, and the cool-down. Now, what happens when we start using more diversified training methods? How does an eclectic training approach affect our neat little plan? Look at the program outlined below. This is a typical conditioning program used at IHP. Where is the warm-up, the body of the session and the cool-down? Unless we add a 5-minute treadmill and stretching section at the beginning and finish with a stretching protocol, you could not tell where each section ended or where each section began. At IHP we don’t add such sections to a workout for the purpose of making the sections clear; we add exercises for a purpose, not for delineating between different sections of a workout. MB - Medicine ball “chopper” protocol

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MB - MB reach lunge BW - T-stab push-up BP - Alt row w/ step MB - Diag chop BW - ABC squat SB - HOB push-up BW - Rope climb BP - Rotations SB - Stability ball “triple threat” This training session provides us with all of the elements in a training session and all of the training you need for improved performance, yet there is no traditional warm-up or cool-down. Where is the stretching? Where is the aerobic work at the beginning or at the end? Don’t look for the traditional sections to a workout, you won’t find them in their traditional form. Yet, the preparation, aerobic work, strength training, and flexibility training are all in the workout. We have been using this type of approach for 10 years. Thus far, we have had no injuries and our clients and athletes have obtained excellent results. Taking the discussion back to the elements of a training session, the common recommendations for the structure and content of a training session can be seen below. Warm-up Perform 5-10 minutes of light aerobic activity (e.g., bike or jog) Stretching for the major muscle groups (e.g., 3 sets of 30 seconds/stretch) Body of session 40-50 minutes of resistance training (requiring more warm-up sets)

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OR 30-40 minutes of higher-intensity aerobic training (e.g., 75-80% of Max V02) Cool-down Perform 5-10 minutes of static stretching (e.g., 3 sets of 30 seconds/stretch) Possibly some light calisthenics Although effective, this approach would use 10-20 minutes of a training session for warm-up and cool-down. If you are a personal trainer, you have used up about 20-30% of your one-hour training session! Think about it, after a month of training, an entire week may be used for the warm-up and cool-down. Even worse, after a year of training a personal trainer can spend from 2-4 months warming up and cooling down their clients. When looking at it from this perspective, you can see why a warm-up must be meaningful. A warm-up and cool-down can consist of productive movement that does more than just warm up or cool down.

The IHP turbo-charged training session Contrary to popular belief, the warm-up does not have to be light, rhythmic or cardio in nature. Who started this myth to begin with? At IHP, we use warm-up protocols that some individuals would consider a workout. We have found as long as we don’t start too hard and explosive, people are capable of engaging in vigorous work without going through the boring and senseless routines we have seen used for decades. Sudden and vigorous work happens all of the time in real life and nobody ever notices, but we freak out if it happens in a training session. For example, chasing after a child who may be heading for danger, sprinting to the car during a rainstorm, quickly

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heading up the stairs with groceries, running to the phone to answer it before the last ring, and suddenly having to move furniture or other heavy objects around the house, are all examples of sudden vigorous work we engage in throughout the week. How many times have you been in one of these situations? Have you ever pulled a muscle or injured yourself doing one of these activities? Outside of a few isolated cases, the answer to these questions is usually a big, fat NO! Yet, how many times have you heard of someone pulling a muscle or injuring themselves after being fully warmed-up? Most sports injuries occur long after the action has been initiated, when a person is plenty warmed-up. Therefore, we can only conclude that most injuries are NOT due to a lack of warm-up. Most non-contact injuries are a result of lack of strength at a given time period! Look at animals hunting; animals perform sudden bursts of energy and don’t pull muscles. The warm-up issue is another example of how we all follow guidelines for years without ever testing them against common sense, life’s experiences, and in many cases, science. Therefore, the take-home message is not to avoid or skip the warm-up, but rather to make the warm-up meaningful, not just junk work. At IHP, we skip the aerobics and perform total-body warm-ups with the medicine ball, bands, dumbbells or the stability ball. We usually put a sequence of 3-12 exercises together to create a total-body protocol. This approach allows us to hit the ground running when the session starts. While other people are still on the treadmill, our clients have performed 100-200 reps of total-body movements that accomplish the same thing, plus much more! You would be surprised what 450 reps per week (150 warm-up reps per day x three times per week) can amount to over a training cycle.

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An example of a great warm-up protocol is the chopper. This is our favorite way to add 120 reps before we even get into the body of the workout. It is a tri-planar protocol that involves the entire body.

THE CHOPPER

The chopper provides 10 woodchops, 10 rotations, and 10 diagonal chops to each side; that’s a total of 40 reps per set. We have all of our clients start their sessions with 3 sets of the chopper. After 120 reps they are usually ready to get to work. Thus far, we have never had anyone pull a muscle or have any injury that could be attributed to lack of a proper warm-up. The main body of the workout is where we hit the highest intensity. The body of the workout is not very long in nature, usually lasting about 45 minutes. One of the many things that sets IHP training apart is the intensity we hit with our clients. All we can tell you is that nobody complains about the music we play. Anyone who has ever worked out in a health club knows that this is a major hassle—you can’t please people with music. We train so hard our clients have only one thing on their minds—oxygen. When the training intensity is that high, you do not need a huge volume of work. As a matter of fact, when intensity is really high, 45 minutes seems like an eternity. We have found that with a few water breaks, 45 minutes is the most

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we will get out of most advanced clients and elite athletes; after this time we see work quality reduce to sub-optimal levels. What some people consider the cool-down portion of the training session, we use for additional therapeutic or core work. We often finish the session with some stability ball or band work. We use the same approach we used for the warm-up portion of the workout— protocols that incorporate 3-5 exercises in sequence. Once the client or athlete knows the protocol, it is a “no-brainer,” they can do it on their own. We use many different protocols to warm up or cool down. As a matter of fact, any protocol we use for the warm-up we can use for the cool-down. If you do the math, between the warm-up and cool-downs our clients can perform up to 300-400 reps of excellent functional work. That amount of work can add a significant volume of training during a cycle. One of the reasons we get the results at IHP is that we sneak in quality work everywhere. Since the hamstrings and lower back are the most injured areas we see in our business, we take care of this region of the body via the cool-down. For hamstrings of steel, we love the “triple threat” at the end of the workout. The triple threat has provided excellent training and phenomenal rehabilitation of the lower back and hamstring area.

THE TRIPLE THREAT

20-week hamstrings of steel program Start with the two-leg progression Week 1: 5 reps of each exercise – 15 non-stop reps

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Add 1 rep to each exercise every week Week 2: 6 reps of each exercise – 18 non-stop reps Week 10: 15 reps of each exercise – 45 non-stop reps Week 11: Start with single leg progression and go back to weeks 1-10 rep scheme. Week 20: 15 reps of each exercise HAMSTRINGS OF STEEL- 45 non-stop reps on each leg

Prioritizing the elements of the training session There are certain general concepts that we must keep in mind when putting together a training session. Although these concepts are basic and general, they are often overlooked by coaches and trainers. Regardless of how you feel about the intensity and approach of the warm-up or cool-down, the approach taken to designing the body of the workout should be consistent and make sense. The guidelines we take into consideration when designing a workout session are listed below. - Warm up aggressively - Perform skill exercises before strength exercises - Perform fast exercises before slower exercises - Perform full ROM exercises before partial ROM exercises - Perform endurance or rehabilitative work at end - Alternate upper and lower body or agonist and antagonist Now, let’s go through each individual guideline and see how they may affect the design of a training session. Warm-Up We have already made our position on the warm-up and cooldown very clear; make them count. The training performed during

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the warm-up should be significant and prepare the body for more aggressive work. The chopper is our favorite general warm-up. However, we utilize a host of specific warm-ups as well. One of our favorite warm-ups for power sessions is box jumps (e.g., 5 sets of 510 jumps onto incrementally higher boxes). Skipping with heavy ropes (5 sets of 50 reps using incrementally heavier ropes) is also a very popular warm-up for our baseball players. Our fighters love our tri-planar dumbbell punching protocol (5 sets of 60 multidirectional punching using incrementally heavier dumbbells). These more specific warm-ups can follow a single set of the chopper, or the chopper can be omitted altogether. It is important to remember we start all of these protocols with light work and gradually work up to higher intensities. In just 5 minutes these warm-ups can provide a great wake-up call to the central nervous system, as well as provide residual core and power training. Perform skill exercises before strength exercises This guideline is based on the fact that you learn best when in a rested and energetic state. Fatigue hinders the learning process, from physiological and psychological standpoints. In general terms, when teaching a new skill, performing power-development training, or trying a new metabolic protocol, put this novel training at the beginning of the workout. This is probably the guideline that is most overlooked in sports. When reviewing workouts for our clients and athletes, we have seen many programs from high school and college coaches with the Olympic lifts being performed after bench presses and leg extensions. Like most guidelines, there are exceptions. When a skill has been mastered, it can be used in metabolic training or power endurance. This means that once a client or athlete has mastered a high-skill movement (e.g., Olympic lift, agility ladder skill, single-leg squat,

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etc.), this movement can be performed in a fatigued state for the purpose of developing metabolic power or power endurance. We often create sport-specific circuits that last from 30 seconds to 5 minutes that have Olympic lifts, single-leg exercises, ladder drills, or other high-skill movements in them. The reason for this is that clients and athletes are often required to perform high-skill movements in a fatigued state. Many sports and weekend hobbies require you to perform high-skill movements for several minutes (a wrestling match, playing with the kids) or even hours (a football game or a day of skiing). For this reason, it is crucial that our clients and athletes prepare for this challenge during workouts. Perform fast exercises before slower exercises This guideline is closely linked with the previous guideline. Many high-skill movements are fast and explosive. Olympic lifts and power training exercises follow this recommendation; they should go at the beginning of the workout if developing power is the main objective. Balance work is not fast or explosive. Yet, balance work requires a high amount of skill and should be learned in a fresh state. Due to the inverse relationship between force and velocity (i.e., the heavier the load, the slower you move it), light, fast movements should be placed at the beginning of the workout, while heavier strength exercises should be place at the end of the workout. An example of this is placing the fast Olympic lifts at the beginning of the session and the heavier and slower squats (or deadlifts) at the end of the workout. Again, the exception to this guideline is when the skill has already been mastered and is placed within a circuit to train the skill in a fatigued state. Perform full ROM exercises before partial ROM exercises

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Full range-of-motion exercises, such as the Olympic lifts, should be performed at the beginning of the workout. This is especially true since Olympic-style exercises are not only full range-of-motion exercises, they are also fast and high-skill movements. The previous guidelines discussed also covered this. However, slower movements that use a full range of movement are normally place in front of partial range-of-motion exercises. The reasoning for this prioritization is that you don’t want to exhaust a muscle that is part of a bigger chain in a heavy or highskill exercise. Fatiguing a muscle that is part of a big chain could create a weakness in that link of the chain. This can lead to lack of performance or injury. Although there are training systems that will pre-fatigue a muscle group with a single-joint, partial range of motion before going to the full-range movements, we don’t normally use them. We prefer to use full range of exercises first, and then finish with the single-joint or partial range-of-motion exercises. Heavier training systems will often use partial range-of-motion exercises to enhance the strength of some traditional lifts. Bench press lockouts, walk-backs and high pulls are just examples of lifts that are used in heavy strength training. These lifts are partial rangeof-motion movements and are normally performed after the full range-of-motion exercise. For example, full-range bench presses are normally performed before bench press lockouts. Perform endurance or rehabilitative work at end We often see people who are trying to improve strength performing sprinting workouts, conditioning, or even doing extended aerobic work prior to their training. We recommend doing this type of aerobic or conditioning work after the strength workout if increasing strength is the main goal. Extended aerobic work, or other conditioning training, will negatively impact strength training if

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performed prior to the strength training session. Therefore, put your strength training at the beginning of the workout if you want to get the most out of your strength cycle. Light rehabilitative work can be put in the warm-up section of the workout, but we normally put it at the end. The reason for this is that we progress our clients to very heavy rehabilitative (stabilizing) work, often involving fatiguing work of stabilizing structures. If this is the case, you certainly don’t want to perform this kind of heavy stabilizing work at the beginning of the workout; this can increase the likelihood of injury. Putting rehabilitative work at the end of the workout can also allow the client or athlete to conclude the training session slowly; light rehabilitative work can make a great cool-down. Alternate upper and lower body or agonist and antagonist One of the most common practices we see in commercial, and even athletic training facilities, is people talking and sitting between sets. Sometimes this “yacking session” can last for several minutes, justifying 2-hour training sessions. Although extended rest periods may be necessary in some extreme cases involving power and Olympic lifting, they can really kill the effectiveness and efficiency of a workout. As previously mentioned, one of the defining characteristics of our workouts at IHP is the high intensity nature of our training sessions. Although we may provide a muscle system or movement time to recover, we practically keep working through the entire workout. One of the best ways to provide constant work, yet maintain high training intensity, is to alternate between lower- and upper-body exercises or pushing and pulling movements. This alternating sequence allows one muscle system to rest and replenish its energy stores, while the other system is getting trained.

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This circuit-style training approach may not be comfortable at first, especially if you are used to those nice three-minute rest periods. However, like all training adaptations, this style of training quickly becomes the norm for our clients and athletes. Using this approach allows us to get our clients and athletes used to providing frequent and high outputs of strength and power. We know that, like other biological systems, the cardiovascular and neurological systems will adapt to training. Training in this circuit style will provide excellent strength and hypertrophy training, while kicking the cardiovascular and neurological systems into high gear. This hybrid training methodology is at the heart of the IHP Hybrid Training Systems and will be fully covered in the “IHP’s Hybrid Training Systems” chapter.

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Now that we have gone through all of the important elements and considerations of program design, let’s talk about some of the information needed to begin the programming process. There are several questions that need to be answered by the client or athlete in order to put all of the variables and components of periodization in a sequential order. This process includes establishing everything from a medical history to a physiological baseline. The first thing we want to investigate is the preparedness of the client or athlete to take part in training. It is standard practice in the fitness field to have athletes and clients fill out a “Par-Q” form. This form should provide general information about the individual, including their emergency contact. It should also have a health history section that will expose any contraindications. It is also a great idea to have the client complete and sign some type of “Informed Consent” for exercise and testing. The National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM) are great sources for these procedures and forms. Please follow the preliminary procedures these organizations recommend. The information gathered from the Par-Q and the consent given in the Informed Consent will assist the fitness professional in providing safe programming and reduce professional liability. We have included our Par-Q and Informed Consent. This is NOT provided for anyone to use, but rather to see what we use at IHP. We recommend everyone follow the recommendations of the NSCA or ACSM when it comes to designing and using a PAR-Q and Informed Consent. It is also a good idea to run it past legal council,

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just in case there are particular state or county laws that need to be considered. Needless to say, if there are any contraindications to exercise, please refer the client to the appropriate healthcare professional. Likewise, if there are any orthopedic concerns, gross compensatory movements, pain of some unknown origin, or any other situations that fall outside of the job description of a personal trainer or coach, go ahead and refer them to an orthopedic specialist, physical therapist, or the individual’s primary physician. Do not try to be everything to everybody. Trainers and coaches train people; we don’t fix them. If something needs fixing, refer out. If all they need is some great training, then do your job and do it well.

Our female clientele trains very hard –as hard as our athletes! Here one of our clients trains an asymmetrically loaded squat with a 20-lb ball

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Health Questionnaire / Par-Q Name: ___________________________________________ Date: ___________ Address:_______________________________________________ __________________________________ Home phone: __________________Occupation: ________________ Business phone: _______________ Age: ________ Weight: __________ Height: _________ Level of activity: low, moderate, high Marital status: _______________ Education level (highest attained): _______________________ Personal physician: ________________________________ Physician′s phone: ____________________ In case of an emergency contact: _______________________________ Relation: _______________ Address: ____________________________________________________ Phone: ___________________

Part I (Symptoms) 1. Has your doctor ever said you have heart trouble, heart palpitation, coronary disease, or high blood pressure?______ 2. Do you frequently experience pain or discomfort in the chest or heart area? ______ 3. Do you suffer from shortness of breath at rest or upon mild exertion? ______ 4. Do you suffer dizziness or fainting? ______ 5. Do you have any difficulty breathing? ______

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6. Do you suffer from swollen ankles (due to circulation problems or metabolic condition)? ______ (If "yes" is the answer to any of the above please have physician complete medical clearance form prior to exercise)

Part II (Risk Factors) 1. Has a physician ever diagnosed you as having high blood pressure (>160/90), or are you on blood pressure medication? ______ BP measurement - Right arm: __________ Left arm: __________ Average: ______ 2. Your cholesterol is ______mg/dL (< 6 months ago). Is the value > 240mg/dL? ______ 3. Do you smoke? If yes, how many cigarettes per day? ______ 4. Do you suffer from diabetes? ______ 5. Has anyone in your immediate family suffered from coronary or atherosclerotic disease prior to the age of 55 yr.? ______ 6. Are you now or do you think you may be pregnant? ______ (If "yes" is the answer to two or more of the above please have physician complete medical clearance form prior to exercise) Medication / Limitations / Past medical history List any medications (and doses) you are currently taking: ___________________________________________ For what condition(s)? ______________________________________________________ __________________ Do you have any allergies? ________ If so, what are they? __________________________________________

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Do you have any physical limitations that would limit your ability to exercise? ________ If so what are they? ______________________________________________________ ____________________ List dates and reasons/outcomes of any past surgeries, abnormal test results, hospitalizations, and/or treatments: ______________________________________________________ ___________________ Smoking/Physical activity/Self image Did you ever smoke? ______ If so, when did you start? ______ For how long? _______ Are you now smoke free? ______ For how long? _____ If not, how many cigarettes/day? ______ Do you consider you lead a stressful life?_____ If so, rate from 1-10 (10 most stressful):_____ Do you practice stress management?_____ If so, how do you do it? ________________________ Do you participate in any kind of regular physical activity? ______ If so, how often? ___________ What type of activities? ______________________________________________________ ___________ Do you consider yourself overweight, underweight or have no weight problem?________ What do you consider a good weight for you? ________ What is the most you ever weighed?_______ What changes would you like to make in your body composition? ______________________________

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I pledge that all the information that I have provided in this form is accurate, to the best of my knowledge, and that I have not willingly excluded any important medical information that could have any bearing on my ability to safely engage in exercise testing and exercise participation. Signature of ____________________________________ __________________

Participant: Date:

Witness: ________________________________________________ __________________

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Date:

INFORMED CONSENT Consent to FITNESS Testing and/or EXERCISE PARTICIPATION Testing/Exercise Objectives: I understand that the tests and/or exercises that are about to be administered to me are for the purpose of determining and/or developing my physical fitness status, including flexibility, muscular strength, muscular endurance, muscular power and agility. Explanation of Procedures: I understand that the tests and/or exercises that I will undergo may be performed indoors or outdoors, in water or on dry land. The tests and/or exercises are designed to, and will, increase the demands on the heart, lungs, vascular, muscular and skeletal systems. Various static and dynamic exercise modalities may be employed to test or stimulate the multiple systems of the body. These include, but are not limited to: running, walking, water exercises, calisthenics, free weights, resistive training machines, rubber bands, medicine ball training, etc. Description of Potential Risks: I understand that there exists the possibility that certain abnormal changes may occur during the testing and/or my exercise participation. These changes could include abnormal heartbeats, abnormal blood pressure response, various muscle and joint injuries, and in rare instances heart attack and death. Professional care throughout the entire testing and/or

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exercising session should provide appropriate precautions against such abnormal responses. However, these risks are still present. Benefits to be Expected: I understand that the results of any test administered to me will aid in: determining my current physical fitness/performance status, determining potential health hazards, and designing an appropriate exercise program. The exercises that I will engage in are designed to enhance the fitness parameters measured by the exercise tests, namely flexibility, muscular strength, muscular endurance, muscular power and agility. I have read the foregoing information and understand it. Questions concerning all procedures have been answered to my satisfaction. I also understand that I am free to deny answering any questions during the test/exercise sessions. I have also been informed that the information derived from these tests is confidential and will not be disclosed to anyone other than my physician or others who are involved in my care or exercise prescription without my permission. Participant′s Signature________________________________ Date____________ Parent′s/Witness Date____________

Signature_____________________________

Assuming that the client or athlete is cleared to train, it is time to get some basic information that will play a roll in putting together the big picture. Below is some basic information we use to formulate the approach we will take. What is the goal of the client/athlete? What is the pre-training status of the client/athlete? How much time do we have to achieve the goals?

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What training approach does the client/athlete like? Getting this information can be done via a form or a personal interview. We hate forms and prefer to get much of this information through a personal interview with our clients and athletes. We like talking to people, listening to their perspectives and getting a feel for their personalities; we are always looking for what makes the clients and athletes tick. We write notes on the yearly schedule sheet; after all, this information is obtained so we can create the yearly schedule. Let’s briefly go through these simple questions so we can understand why we ask for this information and what we do with it.

What is the goal of the client or athlete? The goals of the client or athlete will dictate several factors. First and foremost, we must be certain that the goals of the client or athlete are feasible and realistic. The training goals dictate the training methods used to accomplish them, and the client or athlete must be capable of engaging in such training methods. Different training methods also require different times for their training adaptations to occur. The adaptation period of the training methods will affect the timeline. Some training methods also require a prerequisite training base that must be taken into account, since it also affects the timeline. Let’s go through some examples so we can get a better understanding of how the goals affect program design. If the goal is toning, conditioning and weight reduction, as it is in most fitness facilities, the approach is fairly simple. Inside of 3 weeks we can see some significant changes in body composition, especially by reducing water retention and a loss of about 5 pounds of fat. We can incorporate some circuit training with a mixture of modalities and enhance the training effects with supportive nutrition. If the goal of the program is hypertrophy or strength, then we use a

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combination of hypertrophy or strength training, some functional training and nutritional strategies. We like to have at least 4 weeks to be able to see some significant differences with a combination of training approaches. When the goal is power development, we need a little more time. To engage in power training, an athlete needs to have a good strength base. Although any training will enhance power in a novice to some degree, we prefer at least a 4-6 week training base before going into significant power training. We would then engage in 3-4 weeks of power training before we start to see some advanced adaptations. The same applies to power endurance. In very general terms, whether your client or athlete is looking for weight loss or increased power output, a minimum of 3-4 weeks is necessary to see the results most people are looking for. Six to eight weeks may be necessary for those individuals that are requiring advanced training but come into the process without the appropriate training base. This does not mean nothing will happen in the first few weeks of a training program. Much of the strength and skill acquired in the first few weeks of training comes via central nervous system adaptations. In basic terms, most of the early improvements come through the improved coordination of muscles. These adaptations occur very quickly, making the early stages of training very exciting. As we previously mentioned, it is important to be honest with your client or athlete in terms of their goals. Any training will help in any amount of time. However, to really see significant gains requires time and preparation. Make sure to never skip base training; it sets up the ability to absorb the intense training that brings on the big gains. Remember, even the base training will provide some results and certainly get us closer to the goal—so never skip it.

What is the pre-training status of the client or athlete?

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The pre-training status of the client is very important. If a client or athlete is deconditioned, then you need to make plans for some base training. However, if a client or athlete has a good training base, then you can get more aggressive with the timeline; perhaps bypassing some cycles. For example, let’s say we start training a female interested in losing weight and preparing for a ski vacation in 3 weeks. This lady has been participating in Pilates, spinning and some dumbbell work at home before seeking our services. In this situation, we can start at a more advanced level of metabolic training on day one. Likewise, if a young athlete looking for increased power has been working out at a local gym doing standard hypertrophy training before seeking our services, then we could probably skip the customary base training and start him off in a power phase. Notice that although we use the term “skip,” the athlete is not actually skipping the necessary base training; he has gone through it on his own. “Skip” merely means that we do not invest the time to go through it a second time.

This is one of our all-ladies port camps. Many of these young ladies are volleyball and basketball players, all needing serious jumping

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ability and conditioning. Needless to say, they got what they needed at IHP.

How much time do we have to achieve the goals? The time available to meet the goals established by the client or athlete is a strong indicator of whether the goal is realistic or not. In the personal training world, we often get a realistic goal with an unrealistic time frame. In essence, this makes the goal unrealistic. In the sports world, things get a bit more reasonable. Although we get an occasional, “Can you perform a miracle while we wait?” athletes tend to prepare for their events well in advance. When we have ample time to prepare (5-6 months of preparation), we then have more options. One of the things we like to do when we get plenty of time is what we refer to as a “biphasic peak.” This means that if we have 6 months we will try to peak the athlete two times; once at three months and once at 6 months. This approach accomplishes two things: (1) it fits in nicely with our preference for shorter cycles (3-4 weeks for each cycle), and (2) we get two shots at getting things right. The following illustration is an example of a 6-month biphasic peak.

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What training approach does the client or athlete like? In our field, we are often asked the question, “What is the best exercise to perform?” Our answer is always the same, “The one you like the best.” The reasons for this answer are simple. People like things that come easy to them and that they are good at. Exercise preferences are a result of many things: training history, injury profile, and structural design. For example, former football players usually like heavy weight training because it is what they were raised on. It is a great idea to tap into the training history of younger days and familiar training modes. People who have had bad back problems will not like the idea of participating in heavy weight training, especially if a heavy lift originally caused the problem. Individuals with this injury profile do much better with a multidisciplinary approach to training that focuses on spinal stability using stability balls, bands and medicine balls. Finally, the mechanical leverage of individuals makes them more adept to a specific type of training. For example, very tall people normally don’t like machine training or heavy weight training because they either don’t easily fit in the machines or can’t handle the loads of their shorter counterparts. Short people usually take to weight training because their mechanical advantage allows them better success than their taller counterparts. In sports, athletes are told what to do and they are expected to do it, whether they like it or not. This is especially true when training entire teams. There is no way 3-4 coaches will be able to cater to the individual needs of 20, 30 or 40 athletes. Plus, in many training circles, it is considered “soft coaching” to listen to an athlete’s likes and dislikes. Overcoming adversity and going through unpleasant training are seen as the “cost of doing business” in athletic circles. Although this approach is the way business has been done for many

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years in the athletic world, it does not mean it is optimal. Athletes are people too; they have feelings that can be manipulated, for better or for worse. If they are motivated and happy, they work their butts off. If they hate training because it is administered as punishment, they will try to avoid it every chance they get and give little in the way of effort. In the personal training world, things are quite different. Personal training clients pay for a service and expect to have more input into what training methods will be utilized. Personal training clients expect exactly that—personal training. This means they don’t expect to be punished against their will or forced to partake in training they don’t like. In this case the trainer must listen to the client and sandwich what the client needs into what the client wants. This approach goes a long way in both the athletic and personal training world. Regardless of what setting you are working in, goals will dictate the type of training to be performed. The preferences and capabilities of the client or athlete will dictate what training methods will be used. Therefore, it is the job of the personal trainer and coach to find effective training methods that are palatable to the client or athlete. This is where creativity comes in, and where a personal trainer or coach gets to show their true coaching ability. The more creative the process, the better the fit will be between the training program and the person going through it. This is the essence of program design. Any monkey can slap a program together, but only a true professional can create a great program that the client or athlete understands and looks forward to executing. Once all of the information discussed above is accumulated and considered, we can now begin to assemble the yearly schedule. This does not mean you have to plan the entire year, but you can

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certainly begin to plan the first few weeks or months. Always plan the longest span of time possible. Showing the client or athlete the shortand long-term goals and timeline solidifies a couple of things. First, performance enhancement at any level takes commitment and perseverance; nothing is going to get done overnight. Second, there is a long-term commitment on behalf of the trainer or coach; this means there is a commitment expected on behalf of the client or athlete. The long-term plan also shows professionalism and preparation, two qualities often lacking in the fitness industry.

With a little help from a friend, even our swimmers flip 600-lb tires. We consistently put out very good swimmers with some of our unorthodox approaches to training; flipping tires is one of those methods.

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Testing and assessment in the fitness field—The FIX is in! In the current climate of the fitness industry, much is being made of assessments and tests to get baseline measurements. Although we understand the usefulness in these tests and assessment procedures, we strongly believe they have been overemphasized. At times, we have made the training process more about the assessments and not enough training is getting done. At IHP, we rarely test or undergo formal assessment procedures. We believe that observing clients is what trainers do the best. We also believe orthopedic assessments and tests are the specialty of the physical therapist and orthopedic specialist, not the personal trainer. Looking at some of the techniques and courses being offered to personal trainers, we wonder if the providers of the courses realize that the audience is made up of personal trainers. The content of the material we have seen at conferences and in educational materials targeting personal trainers is more appropriate for therapists and doctors. Here is our reasoning for not jumping onto the assessment bandwagon. Before we even get into the efficacy of an assessment strategy, let’s first talk about the scope of practice of a personal trainer. As of this writing, we have only been able to find two organizations that have attempted to delineate the job description of a personal trainer: the ACSM and the NSCA. According to the ACSM, “The ACSM Health Fitness Instructor conducts exercise programs and provides health education for apparently healthy people.” Likewise, according to the NSCA, “The NSCA-Certified Personal Trainer trains active and

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sedentary, physically healthy individuals, as well as the elderly and obese.” Now, let’s compare this to the job description of a physical therapist. According to the MAINE PHYSICAL THERAPIST PRACTICE ACT, "Physical therapy" means the evaluation, treatment and instruction of human beings to detect, assess, prevent, correct, alleviate and limit physical disability, bodily malfunction and pain from injury, disease and any other bodily condition; the administration, interpretation and evaluation of tests and measurements of bodily functions and structures for the purpose of treatment planning; the planning, administration, evaluation and modification of treatment and instruction; and the use of physical agents and procedures, activities and devices for preventive and therapeutic purposes; and the provision of consultative, educational and other advisory services for the purpose of reducing the incidence and severity of physical disability, bodily malfunction and pain. Now, where do you feel the assessments of muscular imbalances, compensations and other orthopedic problems belong? If you ask me, and based on the above job descriptions, they are the job of the therapist and orthopedic specialist. We are not suggesting you should not be educated in various areas of the allied health professions. We encourage education in any field of interest. However, practicing what you learn is another story. Heck, you can watch all the Discovery Channel you want; it still does not make you a surgeon. Personal trainers should not be FORCED to learn this advanced information, much less made to feel inferior if they don’t know it. We have seen some personal trainers pushed short of tears in assessment courses because they either questioned the methods, or did not know some of this advanced assessment information. That, my friends, is SO WRONG. Not to mention, many personal trainers who learn this information now feel

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like they can diagnose various imbalances, compensation and the like. This is not only misguided, it is dangerous and possibly a legal liability. Let’s now tackle the aspect of efficacy. Ask any physical therapist how accurate a diagnosis is. Also, ask them how much of an art the diagnostic process is. Finally, ask them what the success rate they see in the clinic is. The honest ones will tell you they would love a 60% success rate; that is 6 out of 10 patients fully resolving their problems. Here are these allied health professionals, with more academic preparation on how the body works than anyone else in the field, and they are getting a 60% success rate. If they got those grades in school, they would have never graduated. The point being, if physical therapists are challenged by assessments, what do you think a personal trainer is going to do with a book and a weekend course? The answer is, “Nothing but get into trouble and waist training time.” One question that continues to come up is, “So what can a personal trainer do to evaluate a client and decide on a good direction to take, keeping safety in mind?” The answer is simple, “THINK SIMPLE!” If you want to make 90% of the people that come into your facility better, here is an approach that level of success. Most of the problems we see on the fitness side of things are associated with one thing: PEOPLE SIT TOO MUCH! Sitting too much will cause several things to happen (see if this syndrome sounds familiar): (1) Most people sit too much; (2) Sitting too much makes most people sedentary, resulting in a low functional capacity; (3) Due to our sedentary lifestyle and low functional capacity, most people are carrying more weight than their bodies feel comfortable carrying; (4) The sitting position also puts certain muscles into shortened and lengthened states, further adding to orthopedic problems. If we can agree on these four observations, we will be at

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the root of most of the evil we see in fitness and sports. If this is the case, the findings of the assessments can be predicted with almost 100% certainty. In the fitness field: 1. Most clients will be overweight and will be looking for some weight loss. 2. Most clients will be sedentary and will be looking to get into shape. 3. Most clients will be sitting the majority of the day and, therefore, will have weak hip flexors, weak hamstrings, weak butts, weak para-spinals, and a weak, protracted shoulder complex. If the conditions above are almost 100% predictable, so are the test results and so is the cure. So why do you need to test strength, VO2, the overhead squat, or do postural compression tests? We train people to combat the sitting position. Since this position is the problem most of the time, we are successful most of the time. Most people that walk into a commercial gym looking for personal training will exhibit the following: What fitness tests/assessments will show 1) People will be overweight

How to fix it

an exercise and nutritional program 2) People will be suffering from a Start an exercise and chronic disease nutritional program 3) People will have a low Start an exercise and functional capacity nutritional program 4) People will have no movement Start a well-balanced skills exercise program 5) Knees come in upon squatting Strengthen the butt 6) Knees come out upon Strengthen the butt squatting

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7) Pelvis tilts back upon squatting Strengthen the butt and hamstrings 8) People have weak core Strengthen the core muscles muscles 9) People slouch over with Strengthen the rounded shoulders pulling/shoulder muscles In basic terms, people need to move, strengthen and lose weight. If we can make these three things happen with our clients, we will have over 90% success rate in dealing with fitness and health issues. What would that do for our industry and for our country’s healthcare situation? If our industry could help every client drop 1015 pounds of body fat, what would happen to the pharmaceutical and medical industries? They would have to start looking for work in another industry, maybe personal training. Below we summarize what the sitting position does to the human body and what we do to address it.

THE K.I.S.S. PRINCIPLE OF ASSESSMENT TRAINING

The sitting position causes: 1. Everyone to be weak and have a low functional capacity. *The FIX is in! Restore tri-planar ROM, strength and condition.

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2. Low functional capacity leads to too much weight, orthopedic problems and chronic diseases. *The FIX is in! Drop weight by strength and conditioning. 3. Short and weak hip flexors. *The FIX is in! Restore tri-planar ROM, strength and conditioning in the core and hip flexors. 4. The spine to collapse into flexion due to fatigue, causing long and weak upper, mid and low back muscles. *The FIX is in! Restore tri-planar ROM, strength and conditioning in back muscles. If we can agree on the simple scenario we have painted above, then why can’t we start people on an exercise and nutrition program aimed at dropping weight, enhancing movement skills, undoing the sitting position and increasing functional capacity? With the modalities available today, it would be easy to create a movementbased exercise program that would be energy-intensive, provide great training for the core of the body, and enhance movement mechanics. It would be very easy to provide such training in a painfree and controlled manner. Throw in some sound nutritional and lifestyle education and the program is complete; weight reduction and function, problem solved! With that general approach, how can you go wrong? If we can execute what we have just outlined above, we would be effective 90% of the time with 90% of our clientele. On the nutrition front, the approach is also simple. Perhaps it is too simple to be sexy; the simplicity of this approach makes it hard to sell to those looking for the quick fix. Our recommendations are: (1) if it has a label, don’t eat it, and (2) eat small and balanced portions

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frequently (e.g., 5-6 meals per day, 300-500 calories per meal, each meal consisting of a little protein, a little carbohydrate and a little healthy fat). We don’t expect for people to follow these recommendations to the letter, but we make sure they understand that the closer they get to perfect, the closer to perfect the results will be. For clients interested in accelerated gains and ergogenic advice, we refer them to our Directors of Research and Nutrition, Dr. Joe Antonio and Dr. Allyn Brizel. Between these two wizards, we can handle any medical or ergogenic challenge that comes to IHP. This general approach to fitness and wellness has worked 90% of the time, with 90% of the clients we have tended to at IHP. The rest of the challenges are related to creating a training environment that is safe and fun. However, this is not rocket science and is just a matter of staying creative and keeping our eyes open. As long as the training is pain-free and proper progression is adhered to, clients will progress safely and accomplish their goals. Although some trainers give themselves fancy titles, at the end of the day we are just modern physical education teachers for a population who has lost physical education. If the same training and nutrition approach will work for all of the problems that come into our training facility, then why shouldn’t we use that training approach for everyone? Furthermore, if the same exercise and nutrition approach can be used, regardless of what tests or assessments say, then what real information do we get from the tests or assessments? If that is the case, why should we test or assess the obvious. If the answer is, “So you can quantify your results,” the answer is, “Hogwash.” The client knows when they fit into their old clothes; they know when they don’t get tired; they know when the pain is gone; and they know when they feel like a million dollars. And they know the results before they are re-tested. Clients are impressed with their own version of

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results, not 10% increases in VO2, 4% reduction in body fat, or a 21 on a sit-and-reach test. Heck, by the time you run all of these tests, I’ll be sitting on the beach with my client, sipping margaritas and celebrating their success. Our position and preference is simple; we start training and use continuous charting as a measure of progress and success. However, we are not the client, and in our world the paying client rules. Therefore, we ask the client a simple question that will lead us to the tests and assessments we will use. The question we ask our clients is, “How would you know when we are successful and your goals have been reached?” If they say I will weigh X, then we take a weight. If the client says they will look like Y, then we will encourage a picture (some hate that idea, so we axe it if they do). Some clients will say they will feel successful when their back pain is gone, so we will rate the pain using a pain scale (i.e., from 1-10). If the client wants to lose inches around the waist, then we take circumference measurements. Many times, the client will just say, “I’ll know when I reach my goal, no need for measurements or pictures—let’s get to work.” Basically, the tests or assessments we use are dictated by the client’s goals and preferences. To date, no one has asked for equal shoulder flexion on both sides, an increase in VO2, three inches on their sit-and-reach, or a 10-mm reduction in their abdominal fold. Although much has been made of testing, we still think clients respond better to charting and their own reference of results.

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A picture is worth …..

Testing and assessment on the athletic field The athletic world is a bit different than the personal training world. If you are the strength and conditioning coach of a sport team, you may be in a special situation: (1) you may have supportive staff and departments, (2) athletes are trained to do what you tell them to do without questions. In the case of imbalances and orthopedic assessments, the ATC or team therapist should be involved in that aspect of the evaluative process. Any contraindications should be communicated to the strength and conditioning coach so that the athlete’s condition is NOT exacerbated. If there is rehab homework, the athlete is responsible for that and the coach can insist on accountability. If there is a special warm-up to be performed to deal with an orthopedic issue, athletes can perform that on their own, before the training session. Either way, dealing with orthopedic issues (e.g., muscular imbalances or contraindicated compensations) is NOT the job of the coach, so that takes these types of assessments out of the equation. In regard to performance tests, the team strength and conditioning coach is also in a special situation. Athletes are mentally conditioned to perform any training or testing activity that is

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asked of them without asking any questions. However, we are not addressing what you can do, but rather what you should do as a coach. When training a team, it is even more important to make your evaluation and testing protocols efficient and effective; make the data mean something. For crying out loud, stop the senseless tests (e.g., don’t make football players run a 12-minute run; it means nothing as to what they can do on the field). We won’t be able to personalize the evaluation criteria, but we can make it very specific and easy to administer. Tests like vertical jumps, 300-yard shuttles, and medicine ball throws can be used and tweaked so they are administered very quickly in a team setting. Although these tests and measurements are simple, they can provide valuable information about an athlete’s performance. These tests are also exercises, and recording performances at periodic times can serve as your tests. Therefore, by occasionally charting the specific exercises, there is no wasted time or pressure associated with testing. We have seen athletes lose it over the pressure of simple testing, score low and mentally beat themselves up after 8 weeks of great training. We have found that when using the charting approach to evaluation, our athletes don’t get all jacked up over testing, perform much better and we have the information we need. Make sure to perform the exercises/assessments in the same order every time they’re charted; this way the data will be reliable. When the personal training client is an athlete, you must apply all of the evaluation and testing strategies previously discussed. In the world of athletics, things are no different than in the fitness world; gravity is still gravity and the body still works in a fundamental way. Remember, athletes live in the same world as personal training clients; athletes sit too much, are often overweight and have terrible eating habits. Furthermore, many athletes not only sit too much

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throughout the day, much of their workouts traditionally consist of sitting on resistance training machines. Therefore, athletes will have many of the same orthopedic problems that personal training clients do; the non-contact injury sights and deficiencies are basically the same in both populations (e.g., low back, hamstrings, knees, ankles and shoulders). Most, if not all, weaknesses and limitations encountered in the athletic world are also related to the sitting position. Therefore, the fix should be the same; strengthen and restore the tri-planar range of motion in the core and hips. When it comes to altering body composition, the nutritional recommendations for personal training clients and athletes are also the same: frequent, balanced meals of the appropriate energy density. If interested in gaining weight, we like to have a surplus of approximately 300-500 calories per day. If losing weight is the goal, a negative energy balance of about 300-500 calories will do the trick over the long haul. Again, we recommend as much natural foods as possible; we try not to eat it if it has a label. (Meats, fresh fruits and vegetables don’t have labels; they are a great start.) The few exceptions to this rule are eggs, some grains and some dairy products. Again, anything more than this, we refer to Dr. Antonio or Dr. Brizel.

Common evaluation, assessment and testing methods used at IHP Understanding that some circumstances require testing, we will provide the most common evaluation and documentation techniques we use. Our approach to evaluation and documentation is simple; we make sure we are protecting the client or athlete and we make sure the evaluative criterion is also a training tool. This means “exercises are tests/assessments and tests/assessments are

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exercises.” For more specifics on tests and protocols we refer you to the testing recommendations and guidelines set forth by the National Strength and Conditioning Association and the American College of Sports Medicine. For orthopedic assessments, we refer everyone to the guidelines of the National Academy of Sports Medicine. Here is a short review of how we approach evaluations and testing. a. Screening and liabilities Medical Questionnaire – EVERYONE fills this out and signs it. The trainer should read it and make sure there are no known contraindications. Make two copies; one for the administrative offices and one for the client or athlete file. Keep the client or athlete file in a safe place with easy access in case of an emergency. b. Goals dictate the evaluation strategy – What client wants vs. what client needs Part of the interview should delineate the goals of the client or athlete. Make sure they are realistic WITHOUT demoralizing the individual; things have to stay positive and up-lifting all of the time. If in doubt, shut up; time and education will take care of things and clearly define how and when the client will know they are hitting their goals. The client’s goals and personality dictate the evaluation and documentation strategy; stay flexible. This can be continuous charting in some cases, or pictures in other cases. Use evaluation and assessment strategies that the CLIENT likes and understands. Below are some of the more popular ones we use. c. Evaluations, tests and assessments – The following evaluations, tests and assessments can be formally

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administered or obtained through continuous charting and evaluation. Esthetic evaluations Pictures With new digital technology, pictures can be part of very nice presentations and feedback reports. A PowerPoint slide show can be burned on to a CD and be given to a client as an appreciation gift. Great for very motivated and aggressive individuals. Not very popular with individuals that are selfconscious about how they look. Circumference measures Very useful in measuring loss in inches, which is what most people are interested in. Also patterns of weight gain and loss. Not very popular with individuals that are self-conscious about how they look. Skin folds (3 sights for large groups, and 7 sights for individuals) Must be made by the same qualified individual each time for a chance at reliability and accuracy. Very useful in measuring patterns of fat deposition. Not very popular with individuals that are selfconscious about how they look. Lifting strength – We don’t perform 1-repetition maximum (RM) unless it is a research study and it requires it. We

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prefer 4-6 RMs for testing strength. We measure the 4-RM as being approximately 90% of a 1-RM, and a 6-RM as being approximately 85% of a 1-RM. Every time we perform an RM we can easily calculate the 1-RM and increases in strength. Squat Deadlift Bench Pull-ups Power Vertical jump We use the wall, the Just Jump mat, or the Vertec Long jump We use a tape on the floor or sidewalk chalk Med ball throws We use about 10 percent of body weight Cleans Rarely use these anymore—not enough technique in most people. We won’t ever know how much is technique in this lift and how much was usable power due to the program. Prefer the abovementioned power measure since it requires little technique to perform well. Functional strength Gauged body control in the following movements (4 Pillars):

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Medicine ball woodchop Medicine ball rotations Medicine ball diagonal chops Squat Lunges Push-ups Pull-ups/reclined pulls Single-leg anterior reach Med ball rotations The above exercises are then progressed by utilizing various modalities, such as medicine balls, stability balls, cables, bands, etc. Speed - Prefer electronic timing with gates. If you don’t have them, manual timing may be used. 20-yard sprint – great for acceleration 30-yard sprint – great for baseball speed 40-yard sprint – great for football Agility - Prefer electronic timing with gates. If you don’t have them, manual timing may be used. T-drill 20-yard pro-agility Metabolic 400-yard run 300-yard shuttle (25 yards x 12) Cardiovascular endurance

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Mile 12 minutes run Custom-made tests – the BEST! If the client needs to improve a specific movement or combination of movements, we create a specific test for that individual. A detailed account of the test must be recorded so that it can be replicated with accuracy. Our Fighting Metabolic Circuits are an example of a custom-made test (see below)! We just keep track of the time it takes for an athlete to finish it – just like a mile run, or a 300-yard shuttle REMEMBER, THE TEST IS THE TRAINING AND THE TRAINING IS THE TEST!

Our Fighting Circuits provide our fighters with the intensity of live combat without the bumps and bruises of sparring. Fighting Circuits

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5 minutes DB Matrix 15-20 lbs (120 sec ) Transition time (10 sec ) Isometric gable lock holds (30 sec) Transition time (10 sec ) 20 squat-thrust and jumps (40 sec) Transition time (10 sec ) 20 stability ball skiers (15 sec) Transition time (10 sec ) 10 rope arm bars (15 sec) Transition time (10 sec ) 1-18’ rope climb (20 sec) Transition time (10 sec ) 20 75-lb dummy suplexes (10 sec)

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Once you have a handle on all of the information discussed in the previous sections, putting a plan together becomes a simple endeavor. It is at this stage that most trainers and coaches hit the first stumbling block. Therefore, a review of the planning process would go a long way toward clarifying any issues that may still linger. Let’s review some of the procedural steps. The best tool we have to get the plan laid out is the yearly schedule. If the entire year cannot be planned in advanced, just plan out a few months; we plan the training for the longest time possible. A few months gives us at least one training block, which can be extremely productive. In cases where a client or athlete won’t be staying with us for more than a few weeks, we will make the planning of the yearly schedule part of our services. We see the yearly plan as a mandatory blueprint to success. There are some general guidelines to consider when designing effective programs. In general terms, the 3-4 cycles we use in periodization should be kept in order. This does not mean we have to go through all of them with our client. There are times when we can actually skip or circumvent a cycle and we will provide some of those instances later in this section. Now remember, these are tools, not rules. All of these guidelines have exceptions and these exceptions are learned with education and experience, so be patient. The more you practice, the more you learn how to adjust to obstacles and challenges. Allow some time to practice and learn; there are no shortcuts to experience. The following guidelines serve as a review and an organizational exercise. We will also provide some tips on how to deal with specific

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issues that may come up from time to time.

Guidelines to simplifying the plan 1. Keep the cycles in order – There are several factors and considerations to keep in mind when designing programs. We realize that you are often faced with time limitations that make designing and following the perfect program almost impossible. However, the developmental process needs to be adhered to, so find a way to get through the cycles in their order. The natural order of the training cycles used in periodization is shown below. The fitness equivalent is shown in parentheses and in capital letters: a. Conditioning (TONE) - This cycle allows the client or athlete to increase their functional capacity or establish a conditioning base. This cycle is perfect for learning new training methods and dealing with rehabilitative concerns. b. Hypertrophy (BUILD) - This cycle uses heavier loads and higher volumes than the conditioning cycle. This cycle aims to increase the structural integrity of all tissues by increasing the cross sectional area of the tissue. This tissue growth develops the structural integrity needed to tolerate the strength phase that follows. c. Strength (STRENGTH) - This cycle uses even heavier loads and lower volume than the previous hypertrophy cycle. The result of the higher training loads is an increase in the ability of the central nervous system to recruit more muscle. Although there may be additional muscle growth during this cycle, it will probably not be significant; most of the increases in strength will be neurological in nature.

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d. Power (SHAPE) - This cycle expands on the strength developed in the previous cycle. During the power cycle we use a combination of strength and explosive exercises to develop power, or the ability to generate strength rapidly. The loads used during this phase are not as heavy as in the strength phase, but the speed of training reaches maximal efforts. e. Power endurance/metabolic power (BURN) - This cycle uses circuit or interval training to improve the ability to produce power in a fatigued state. This stage of training has an enormous conditioning component and prepares the individuals for the specific rigors of the target activity. 2. Length of cycles – Four weeks is a perfect time for the length of each cycle. Therefore, if time is not an issue, make each cycle 4 weeks. However, we always have things that come up, so cycles will have to shortened, lengthened or circumvented. Here are some things to keep in mind when your program needs tweaking. a. Making the cycles shorter - Occasionally, we don’t have enough time to get all four weeks of a cycle in. A cycle can also be shortened by unforeseen circumstances, such as travel plans, business, or family responsibilities. If we are either short on time, or something comes up, we make a cycle 2-3 weeks. If we have 6 weeks in a gap of time, two 3-week cycles work out very nicely. b. Making the cycles longer - Sometimes you may have time left over. This often happens when using our yearly schedule to plan your training. In our yearly schedule we use a 4-week month throughout the year. Since many months have 31 days, we can pick 6 days of time every two

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months. We also have situations when dates are pushed back, leaving more time left over. In these instances, make a cycle 5 weeks and slow down the intensity progression over that 5-week period. 3. Skipping cycles and exceptions - Sometimes you can skip cycles. Yes, there are times when you can actually skip a training cycle with a client or athlete. Let’s go through a few of those instances. a. Function vs. hypertrophy vs. strength cycles - When using a functional approach to training, you can use various progressions to add intensity to the training. This means you can actually go through all of the cycles without ever sitting on a machine or picking up iron. Therefore, if you know how to get the appropriate volume and intensity using a more functional training approach, the traditional hypertrophy and strength cycles may not be needed. Notice that we are NOT really skipping the hypertrophy or strength cycles, we are just using a different training approach to go through them. b. Conditioning vs. hypertrophy – When we start someone on a fitness program, we like to use a more functional approach to training. This means we use a conditioning cycle that teaches total-body movement and control; we like using internal loading before external loading. We also find that most people want tone and conditioning; in this case a traditional hypertrophy cycle may not be necessary. Conversely, if you follow the traditional American College of Sport Medicine guidelines, a beginning exercise program may consist of a combination of compound and isolation resistance training exercises, performed 2-3 times per

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week, for 3 sets of 10-15 repetitions. This is a standard hypertrophy protocol used to condition the body. In this case you can skip the conditioning program because your hypertrophy cycle will take care of that. The key objective early on in training is to create a training base c. Skipping the hypertrophy cycle – There are instances when we don’t want hypertrophy. This is often the case with big individuals who have plenty of muscle mass, but need to drop fat. This is also the case with athletes that compete in weight classes; they don’t want to add muscle mass that will put them in a higher weight class. Here you have two options to deal with this situation: (1) stay on a functional approach right through to your power endurance cycle (this would be a great option in fitness and weight reduction applications), and (2) go from a conditioning cycle straight into a strength cycle and make the strength cycle a bit longer (e.g., 5 weeks) to give you time to gradually ramp up the intensity. The lower volume and higher loads of the strength cycle develops strength without significant muscle mass. d. Skipping the power or power endurance cycle - Many times individuals do not need sophisticated power development. When dealing with standard fitness applications, an athlete may get all of the power and power endurance needed using ordinary conditioning protocols with reduced rest periods. The exercise selection can also go a long way toward developing the right amount of power in fitness clients. Therefore, in standard fitness applications, you may be able to transition from a conditioning cycle right into a power endurance cycle (e.g., train four exercises in

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sequence and gradually increase the speed of movement and reduce the rest period between exercises). In athletic applications you may be running short on time and not be able to go through the power and power endurance cycles. If given the choice between both, and if our athlete needs more conditioning than power, we will skip the traditional power development cycle and go right into a power endurance cycle. The strength cycle usually provides enough training base to be able to safely go through a power endurance protocol. There are instances when power endurance is not the most important quality needed to succeed. This will apply to clients and athletes that perform a maximum, separated by ample rest time (e.g., weightlifting, baseball, bowling and other hobbies and sports). In these instances, power development is the name of the game and minimal (if any) power endurance is needed. As you can see, there are instances when you can skip a training cycle, or use training methods to circumvent having to go through a traditional cycle. Knowing how to deal with the many challenges that come up in programming is where the “ART” of program design comes into play. As previous stated, although we use the word “skip,” we really don’t skip a cycle; we merely circumvent it by using another training approach. In essence, we really combine one, two, or three cycles into one. This approach will be covered in the IHP Training Programs Chapter.

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The fitness industry has come a long way in the last 10 years. Fitness professionals and coaches have become increasingly aware of the various modalities available to improve human performance. However, with all of the information now available on functional and traditional training modalities, the one thing we get the most requests for is programming. By now, everyone buys into an eclectic approach to training, but few have a real mastery of how to put the best training modalities together into a single, comprehensive program. When we first bought into a more eclectic training approach, we wanted to use the best of functional training and the best of traditional hypertrophy, strength and power training. We knew that each training approach had excellent attributes and we did not want to lose those attributes by picking sides. We decided to create a system of training that would allow us to include the past, present and future of training. After reviewing our clients’ training charts for months, we saw a pattern to what we were doing; we saw a system of integration. We named that system of integration the “3-Tier Integration System (3TIS).” The 3TIS has been the foundation of our programming approach, and it is the essence of our success. The 3TIS provides a model where different modalities that were once mutually exclusive, can now coexist in one training program. More importantly, once mutually exclusive modalities can now coexist in one training session. The 3TIS allows us to not only work on the muscle, it allows us to work on the hustle. The 3TIS name is derived from the fact that we have 3 ways to integrate a modality into a traditional workout. We can introduce the modality into the warmup or cool-down section of the workout. We can also use the

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modality as a build-up to a specific body part. Finally, we can use the modality to unload a body part from traditional work. Let’s go through each level of integration in more detail. Let’s assume that you buy into the need for standard hypertrophy and strength training. We know there are applications where hypertrophy and strength are needed and we use these training approaches for those specific instances. Now, let’s assume that we also see the value in various other functional training approaches, such as Pilates, yoga, medicine ball training, stability ball training, cable and band training, and balance training. How can we mix all of these training approaches into one training session? Let’s go into more detail so we can answer that question.

3TIS: Warm-up/cool-down Any of the functional modalities in this book can be incorporated into the warm-up of a training session. We call this approach the general warm-up approach. The general warm-up is usually a totalbody routine using any modality you like. An example of a general warm-up is the chopper program previously covered in the “Training Session” section of this book. This is a great way to introduce any new modality to an individual who is stuck in the traditional training paradigm. Below are some examples of the general warm-up level of integration (many of these protocols are at the end of the “IHP Programs and Protocols” chapter). 1. The FAB 5—Using a stability ball, perform 10 hands-on-ball push-ups, 10 hyperextensions, 10 reverse hypers, 10 knee tucks and 10 skiers (see IHP Programs section). 2. Gary Gray’s Matrix—Using a med ball or dumbbells, perform the matrix: 18 multiplanar OH punching, 18 multiplanar forward and downward punches, 18 multiplanar reaching lunges, and 18

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multiplanar reaching lunge + overhead punching. For more on the matrix, see our “Essence of Dumbbell Training” video/DVD or its companion guide. The warm-up approach to integration can also be extended to a specific warm-up in preparation for traditional isolation training. Basically, we can functionally warm up a body part before training it traditionally. Below, we have some examples of specific warm-ups. 1. Reaches—Anterior reaches make a great warm-up for lunges or squats. They can also be included at the end of the workout to provide the balance and stability left out of many traditional exercises like leg extensions and leg curls. 2. Band/cable pushing and pulling—Various standing pushing and pulling exercises can be performed to prepare the body for traditional pressing or pulling exercises (e.g., bench press or cable row). Bands and pulleys provide the ability to use a standing position, which provides greater functional carryover and core training. However, due to lack of stability in the standing position, the load to the chest and back muscles is greatly reduced. The eclectic training approaches used in the warm-up level of integration will not feel like a threat, or even a change, to anyone set on traditional training; the traditional component of the training goes unchanged. Although conditioning professionals realize the enormous role of a proper warm-up, most clients or athletes don’t consider the warm-up or cool-down part of the training session. For this reason, most people will readily try a new training approach during these times. The effectiveness of this 10-15 minute section of the workout can certainly compare to the 15 minutes of treatment

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often experienced in therapy. Not to mention, 10-15 minutes 3 times per week can end up totaling 45 minutes. Much can get accomplished in that 45 minutes; we have seen enormous results in balance and stability work in this amount of time. We feel this additional stability and balance have then played a major role in performance gains.

3TIS: Build-up Once a client has developed a mastery of basic functional exercises and has adopted the functional training philosophy, you can increase the intensity of the training by using the Build-up. A build-up is an aggressive, specific warm-up. The build-up uses 2-3 sets of increasing intensity to get the athlete ready for the traditional, target training load. Many traditional resistance training exercises can be started in a more functional position during the lighter sets (e.g., standing instead of sitting). When the unstable environment of the functional position does not allow the performance of the exercise in good form, a few more “supported sets” can be completed to work on absolute strength and hypertrophy. This method of integration is similar to the pre-exhaust methods popularized in the 70s. Below are some examples of the build-up level of integration. 1. Bent-over rows—Bent-over rows can be performed in a freestanding manner until the weight is so heavy that the hips and lower back can’t support the exercise in good form. GO TO TECHINCAL FAILURE, NOT PHYSIOLOGICAL FAILURE. After reaching a point of technical failure, go to a cable row or a rowing machine. Using staggered and single-leg base positions is a great way to train at high intensities without heavy loads.

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2. One-leg squats leg presses—Perform several sets of one-leg squats with incremental loads (i.e., increase range of motion or add load with med ball or dumbbells) until you can’t perform any more with good form. Then, go to a single- or double-leg press for heavier, stabilized work.

3TIS: Unloading The “Unloading” method of integration is the most popular level of integration used at IHP. This method of integration allows the prime movers to be targeted for traditional heavy hypertrophy or strength on one day of the week, while unloading those structures with functional training on the other days of the week. Although the prime movers may not get traditional heavy work on the “unloading day,” the neurological demand of functional exercises still maintains a high level of intensity and volume. Here is an example of how the unloading level of integration works. Let’s say that I have a heavy LEG/HIP day scheduled for Monday, a heavy PUSH day for Wednesday and a heavy PULLING day for Friday. Monday, you would hit the legs and hips with traditional training (e.g., squats, lunges and deadlifts) and the PUSH and PULL muscles with functional modalities (e.g., stability ball push-ups and band pulls). On Wednesday, you would hit the PUSH muscles with traditional training (e.g., incline bench, flat bench and dips) and the LEGS/HIPS and PULL muscles with functional modalities (e.g., lateral reaching lunges and recline pulls). On Friday, you would hit the PULL muscles with traditional training (e.g., pulldowns, cable rows and upright rows) and the LEGS/HIPS and PUSH muscles with functional modalities (e.g., anterior reaches and band punching). Each day we would throw a little rotation work in for good measure.

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Now, the order and scheme used to execute this level of integration can vary. You can perform all of the traditional exercises first and then finish with the functional exercises. Below we illustrate what the above workout would look like.

Another scheme that can be used to unload is the IHP Hybrid Complexes. This scheme utilizes a circuit style of execution using traditional and functional training modalities. Below we illustrate what the workout from the previous page would look like. This program uses “bi-plexes” to integrate the strength and hypertrophy of traditional training with the movement skill of the more functional modalities.

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Have a big truck? We’ll use it! Above, Dwight Stevenson (linebacker for Notre Dame) works on his driving power. On beautiful Florida days, it is a crime to workout indoors!

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The 3TIS was our first attempt to combine different and very diverse systems of training. The three levels of integration allowed us to combine various training modalities into a single workout. As we previously mentioned, the “unloading” level of integration is the “BIG GUN” at IHP; it is our most popular and powerful method of integration. This section will go into the methodology we use to create complexes that “unload” one body part while “crushing” another. Since IHP is a commercial facility, we do not have access to our athletes and clients 5-6 days per week. And, since personal training is charged by the hour, we also don’t have the advantage of having athletes or clients for more than one hour per training day. Therefore, we needed to develop very effective and efficient methods of training. We designed methods of training that allowed us to address strength, hypertrophy, power, and any other performance or rehabilitative concerns in the 2-3 hours per week we see our clients and athletes. All of the major components of the training have to fit into a one-hour supervised block of time. Our answer to this challenge was the IHP Hybrid System of Training. IHP’s Hybrid System of Training is basically a circuit of exercises that addresses the specific components of performance being targeted. The circuit combines traditional exercises to provide strength and hypertrophy, along with functional exercises that hit the body in a different manner than traditional training. The functional/rehabilitative exercises usually tackle other components that traditional exercises miss, such as planes of motion, ranges of

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motion, stabilizers and neutralizers, balance, reaction, energy systems, and any other training component you can imagine. The circuits can have two (bi-plex), three (tri-plex) or four (quadplex) exercises in them. The first exercise is the primary exercise that focuses on the major performance component being addressed. For example, if we are trying to increase lean muscle mass we use a hypertrophy exercise, like the squat for the first exercise. The next exercise is usually a core exercise that is driven by another body action (e.g., a push or pull), therefore, “unloading” that body part. An example of an exercise that would use a pushing movement to drive the core would be a stability ball push-up. This exercise does not tax the chest and offers some nice active recovery movement from bench-pressing days; this is why we call it an unloading exercise. These two exercises would constitute a bi-plex. If your entire program consisted of bi-plexes, it would be 50% traditional hypertrophy training and 50% functional training, not including the warm-up. It is excellent for people interested in focusing on gaining muscle while still addressing other performance and rehabilitative concerns, like core stability. You can add a third exercise to this sequence if you wish to add more eclectic modalities to the mix. A third exercise can be added to use a pulling exercise to drive the core. A great choice would be a band pull with a rotational step. This pulling motion is not only excellent for the postural muscles of the thoracic spine, it also enhances hip flexibility and the opening step movement needed in changes of direction to the rear. The squat, stability ball push-up, and the band pull with a step make up a tri-plex hybrid, favoring the functional aspect of performance. The tri-plex splits the training emphasis to favor functional training: 67% functional and 33% hypertrophy. We use this format for our experienced clients who

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have developed a high-intensity training base and can go through this circuit without fading in the traditional lifts. For our advanced clientele we can add a fourth exercise to the triplex, making up a quad-plex. The fourth exercise can deal with any other training concern. For example if this individual had an ankle injury some time ago, the fourth exercise can be a single-leg balance on balance apparatus, such as an AirX Pad. This fourth station is where a nice balance exercise can serve as an active rest period, while dealing with lower extremity, rehabilitative concerns. Below we offer various ways to design your hybrids, along with the reason behind the design. Remember, these are just a few examples; there are unlimited configurations of hybrids.

SAMPLE BI-PLEXES Traditional LEG Exercise – Leg press Unloading Chest/Core – Staggered stance band press Reasoning – Hit the legs/hips with a strength and hypertrophy stimulus. Unload the chest with a core exercise that lengthens and strengthens the hip flexors. Traditional CHEST Exercise – Bench press Balance (lower body) – One-leg balance on Dynadisc Reasoning – Hit the chest with a strength and hypertrophy stimulus. Address lower-body rehabilitative concerns (i.e., ankle stability) during the rest period. Traditional BACK Exercise – Lat pulldown Rotational Core – Standing band rotation Reasoning – Hit the back with a strength and hypertrophy stimulus. Address total-body rotational strength and stability.

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SAMPLE TRI-PLEXES Traditional LEG Exercise - Leg press Unloading Chest/Core - Staggered stance band press Unload Back/Core - One-arm band rowing with ipsilateral rotational step Reasoning - Hit the extensors of the legs and hips with strength and hypertrophy stimulus. Unload the chest with a core exercise that lengthens and strengthens the hip flexors. Unload the back muscles with an exercise that provides tri-planar hip flexibility (i.e., the external and internal hip rotation lacking in the leg press). Traditional CHEST Exercise - Bench press Unloading Legs-Hips/Core - Lateral reaching lunges Rotational Core - PNF cable rotation Reasoning - Hit the chest with a strength and hypertrophy stimulus. Unload the legs/hips and address lower body and core stability and tri-planar range of motion. Train rotational strength and stability. Traditional BACK Exercise - Lat pulldown Rotational Chest/Core - 1-arm cable punch with rotation Unload Legs-Hips/Balance - AirX one-leg mini squat Reasoning - Hit the back with a strength and hypertrophy stimulus. Unload the chest and train total-body, rotational strength and stability. Address lower- body balance and stability.

SAMPLE QUAD-PLEXES

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Traditional LEG Exercise - Leg press Unloading Chest/Core - Staggered stance 1-arm band press Unloading Back/Core - Recline rope pull Rotational Core - Ball-on-a-rope rotational wall slams Reasoning - Hit the legs and hips with a strength and hypertrophy stimulus. Unload the chest with a core exercise that lengthens and strengthens the hip flexors. Unload the back while training hip/back extensor strength and flexor flexibility. Train rotational explosiveness. Traditional CHEST Exercise - Bench press Unloading Legs/Core - Lateral reaching lunges Unloading Flexibility/Core - Stability ball roll-out Rotational Core - PNF cable rotation Reasoning - Hit the chest with a strength and hypertrophy stimulus. Unload the legs/hips and address lower- body stability and tri-planar range of motion. Unload the pulling muscles and train stability and flexibility in the ventral core musculature. Address total- body rotational stability. Traditional BACK Exercise - Lat pulldown Unloading Chest/Core/Balance - T-stabilization push-up Rotational Core - Alternating cable rotation Unloading Leg/Core/Balance - One-leg 3 cones anterior reach Reasoning - Hit the back with a strength and hypertrophy stimulus. Unload the chest and train shoulder and core tri-planar stability. Address total-body rotational strength and stability. Unload the legs and hips and address lower-body balance and tri-planar stability.

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When training with the IHP Hybrids, the athlete has continuous movement. This does not mean that they race through a workout. The pace of the workout can move along at a deliberate tempo; 2030 seconds on each exercise, 15-20 seconds transition between exercises, and 30-60 seconds between circuits. We expand the rest periods if the quality of the work is diminishing. We can also tailor the tempo to the specific goal of the cycle. For example, if we are in a strength cycle, we may want to take longer rest periods than if we are in a power endurance cycle. The IHP Hybrid Training System is extremely flexible; it can combine every effective modality you can think of, from stretching protocols to speed, agility and quickness drills. The hybrid circuits should be kept simple and easy to execute; they should not become a circus act! Remember, balance and stability are fast to develop due to the fact that their enhancement is a neural event. Control and stability are a sequencing issue, not a hypertrophy issue. It takes a little practice and very little energy once mastered; just like riding a bike. This IHP Hybrid Training System also makes an excellent format for large groups; it keeps everyone busy and you get the most out of your training time. You can set up a 3-movement circuit around a lifting rack and keep 4 athletes busy and productive with no down time. For example, one person squatting, one person spotting (on deck, resting), one person performing band rotations (i.e., attach the band to the lifting rack), and a fourth person doing rotational pushups for shoulder stability. Keep the individuals rotating and it is a thing of beauty. The coaches get the size and strength they want; the therapists get the stability and balance they want; and the athletes are engaged and have a blast; everyone is happy.

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We have used the IHP Hybrid Training System in schools and at IHP with great success. It has allowed us to derive the most out of our training time and has put the “hustle behind the muscle” in all of our athletes and clients. Personal trainers using this system of training have told us that they can now provide 5-6 hours worth of training in three hours per week. They have used the tri-plex and quad-plex formats in semi-private training sessions; one person at each station. We at IHP used this format when training our local Police Department and it worked like a charm. Coaches are also finding that the comprehensiveness of the IHP Hybrid Training System allows their athletes more time off, which means more time to recover, not to mention study (i.e., eligible athletes are sometimes a luxury). They too have used tri-plexes and quad-plexes with their teams. When working with sports teams, they use multiple platforms, with an athlete at each of the tri-plex stations and with one person spotting. They run continuous circuits with excellent results.

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Here is one you don’t see every day; Olympian judo player, Rhadi Ferguson, performing a flying arm-bar exercise on a rope. This picture was taken at Rhadi’s send-off party at IHP, the day before he departed for Athens.

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Bi-plexes provide an equal blend of traditional and functional training. If you are using a traditional warm-up (e.g., 5 minutes on a cardio piece and 5 minutes of flexibility), a bi-plex scheme provides 60% traditional training and 40% functional training. However, if you add a more functional warm-up on a stability ball or a medicine ball, using the bi-plex will throw an hour workout into 60% functional training and 40% traditional training. Remember, this DOES NOT reduce the effectiveness of the strength or hypertrophy training you are engaging in; you are still getting the appropriate intensity and volume to get the strength and hypertrophy adaptations. At IHP, we have specific uses for bi-plexes. We utilize the bi-plex system for beginners that may not have the functional capacity, or skill, to go through too many exercises. Bi-plexes are also excellent for those clients that are not familiar with functional training and really like their hypertrophy training. We will also use bi-plex when we want to concentrate on an exercise or a cycle. Let’s go through each situation in more detail, as this will provide a clearer picture of how we use our bi-plexes. When dealing with a client that has low physical capacity, such as our peripheral neuropathy or multiple sclerosis clients, we have to combat the atrophy associated with the disease and then provide as much function as possible. Our first goal with this clientele is to fight for the muscle that the disease is taking away from us. In this case, hypertrophy becomes our first concern and function becomes our secondary concern; they have to have something to be functional with. The bi-plex deals with this situation perfectly; it provides the hypertrophy exercise and leaves room for some balance or reactive-

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stability exercise, while not overly taxing the individual’s energy resources. For this type of client we prefer to work the total body 2-3 times per week. This format allows us to get enough volume and intensity to each body part instead of totally wasting the client with a standard hypertrophy split routine (e.g., 10-12 sets of legs on one day). Below is a sample of how we use the bi-plex for our special population.

Note: Many of our special population clients can’t do a heavy workout in a standing position. Therefore, we use the MVP Shuttle System and FreeMotion (FM) Leg Press for our leg work. We also use the sitting position provided by the FM line for much of our upper-body work and rotational core exercises. Some clients/athletes come into IHP with a curious sense, but not fully buying into the whole functional program. These people are willing to give a new training approach a try because they trust us, but they are not giving up the bench press. In this case, we warm them up with a functional protocol and use bi-plexes. The bi-plexes allow us to really get after the strength and hypertrophy training, while introducing the client/athlete to various functional modalities. Because we are using bi-plexes, we can implement more traditional exercises and still get everything done in an hour. We will usually go easy on the functional modalities in this case. Going easy at first builds confidence through success. Within 3-4 weeks, the client/athlete will be thrilled with the results of the training, and how

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much fun training is. Below is a sample of how we use the bi-plex for this situation.

This bi-plex format offers lots of traditional work for hypertrophy while still offering some rehabilitative and functional training. This program is guaranteed to provide size and function.

The Versa Pulley is a great piece of equipment for developing metabolic power. Here a combat athlete trains his metabolic engine

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with rotational pulls. Bi-plexes are also perfect to use during a strength phase, or when someone needs to concentrate on one exercise that requires a high degree of intensity. When using a bi-plex for this application, the second exercise is usually a lower-body balance exercise or something really light with the upper body (e.g., Blade). The second exercise is there just to continue to keep the neural lines of communication open; there is no really big effort to stabilize a joint. Below are examples of how we use the bi-plex for these situations.

The bi-plex format shown phase. Notice that we are reps. We may even go for part of a strength phase together.

here could be used during a strength only performing big exercises with low some personal records during the latter and eliminate the second exercise all

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This hybrid format uses a combination of complexes during a two day/week hypertrophy cycle. We used a bi-plex at the beginning because this client/athlete hates squats. Therefore, we want as much energy as possible devoted to this exercise. This program is not a very intense program, but it does offer some nice training for the average fitness client or novice athlete.

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Tri-plexes are the most commonly used hybrids at IHP. The reason is simple: it offers a “middle of the road” combination. Not including the warm-up, the tri-plex offers 66% functional training and 33% traditional training. If you go through a functional warm-up, the ratios can really bias functional training (i.e., to the tune of over 70%). The tri-plex can be as easy or as hard as we need to make it. To set up an easy tri-plex, make the second and third exercises balance and light reactive-stability, something like a wobble board balance and a two-hand Body Blade movement, respectively. To really kick the triplex to the highest degree, mix the traditional exercise with two very hard functional exercises, such as 1-arm medicine ball lockouts and single-leg squats, respectively. The power cycle is an instance where the tri-plex becomes a perfect fit. In this situation the first and second exercises are paired up to make a nice power complex. The third exercise is usually a light functional exercise involving balance, pulling, pushing or rotation. We use this application during the power development cycle. Below are examples of each of these scenarios.

Here is a nice light tri-plex hybrid. The work between the traditional exercises is so light, this tri-plex format can also be used during the beginning stages of a strength cycle.

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This tri-plex is not for your average Joe. Some of our Olympic judo players have used this format in their training. All of the work is done with very heavy loads and high efforts, so this workout will deliver the big dividends of a heavy traditional program with the big dividends of a heavy functional program.

This tri-plex is an example of how it is used during a power development cycle. We rest 45-60 seconds between the first and second exercises. We cruise to the third for an active rest. A 1-2 minute rest between circuits is ample time to recover, just play by ear. We like full recovery between circuits during this cycle. Remember, it is power development not power endurance.

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Stationary running is a great way to develop running power and conditioning. It makes a great station in a circuit.

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The quad-plex is the most energy-intensive hybrid we have at IHP. Not including the warm-up, the quad-plex offers 75% functional training and 25% traditional training. If you go through a functional warm-up, the workout is mostly functional, but still has the heavy work and benefits of traditional weight training. We use the quadplex format when we want to add a lot of volume to our training, such as during an advanced hypertrophy or metabolic power cycle. As with the tri-plex, you can easily tweak the intensity of the quad-plex; use balance and flexibility exercises to reduce the intensity and heavy stability work to kick the intensity up. Below are examples of how we use the quad-plex for these applications.

Here is a typical quad-plex we have used with our advanced athletes. To get through 4-5 sets of each of these quad-plexes in about 75 minutes, you really have to cook. The results— lots of muscle and hustle.

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This quad-plex is an example of what we may use in a metabolic power cycle. The type of exercises will depend on the target activity. This particular quad-plex has been used with our fighters. We go through as many circuits as we need to simulate a block of time in the match (e.g., 5 minutes). All loads are heavy, but not maximal. We keep the weight the same, but measure progression by the amount of work completed in the given time (i.e., sets completed in the 5minute period).

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What are FITMOVES™ circuits? FITMOVES circuits are the most effective way to combine cardio conditioning with functional strength training. We developed this unique circuit training in an effort to provide an alternative method of training that is safe, fun, efficient and effective. The FITMOVES format can be utilized by an individual, a small group, or very large groups. The circuit format consists of rotating stations. The stations are composed of major movements the body naturally recognizes: the four pillars of human movement. These four categories of movement are locomotion, level changes, pushing and pulling, and rotation. Since the four pillars are the basis of functional human movement, they are the foundation of the functional training behind FITMOVES. All four pillars are represented in the FITMOVES circuits via exercises that effectively enhance them. Although functional human movement is the foundation of the FITMOVES circuits, various themes can be emphasized, such as cardio, hypertrophy, stability, balance or core work. The arrangement of the circuits, workto-rest ratios, repetition schemes or the exercise selection can delineate the emphasis of a particular theme. A single theme can be represented through the entire class (45-60 minutes long) or several themes can be designed within a class. As participants become increasingly experienced, they too can be involved in the design of the class through our “FRY & FLY” format. Fry & Fly allows the individual participants to quickly design circuits as a group. This interaction adds unlimited variety and empowers the FITMOVES attendee without making them slaves to the tedious details of pre-arranged circuit design.

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Rationale behind FITMOVES circuits Most circuit-type formats (e.g., Spinning, Step, etc.) are designed around a specific fitness component, such as cardio, toning, flexibility, etc. The first circuit classes in the fitness industry were aerobics classes, which were made popular back in the ‘70s. These classes emphasized cardiovascular conditioning. Since then, many other group fitness classes have been developed, from spinning classes to weight training (i.e., Body Pump) classes. To this day, no circuit class has been developed that encompasses the entire fitness spectrum, until the FITMOVES circuits. The FITMOVES circuits incorporate the best of Spinning, Body Pump, Step classes, Core classes and even “Boot Camp” classes. The use of various pieces of equipment (medicine balls, stability balls, dumbbells, sand bags, rubber tubing, balance equipment, etc.) and training methodologies allow unparalleled application and diversity. This diverse application allows the participant to partake in various cardio-related exercises that enhance motor skills and cardiovascular parameters; weight training exercises that build muscles and bones; calisthenics that improve flexibility and body awareness; and balance and stability exercises that enhance postural awareness and body alignment.

Who can participate in the FITMOVES circuits? The FITMOVES circuits are designed for the asymptomatic, healthy individual. However, exercise intensity can easily be enhanced or reduced to match a participant’s level. Fitness professionals using FITMOVES can modulate exercise intensity by manipulating the speed of the exercise, the lever arm of the exercise, and the base of support used during the exercise. Therefore, FITMOVES circuits can be used by just about anyone

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individually, or administered to a class consisting of athletes and non-athletes. Regardless of the population involved in training, FITMOVES provides safe, effective and consistent training.

FITMOVES circuit design philosophy and considerations The philosophy of the FITMOVES circuits is based on the four pillars of human movement. The four pillars model is a simple and effective way of looking at what the body does and providing specific and appropriate training. The four pillars are: 1. Standing and locomotion. We train this pillar by: a. Standing in various positions, while executing various patterns of upper-body movement. b. Locomotion – all biomotor drills and single-leg dynamic movement (e.g., 1-leg anterior CLA reach) 2. Raising and lowering the center of mass (COM). We train this pillar by: a. Squatting, lunging, stepping b. Trunk flexion and extension 3. Pushing and pulling. We train this pillar by: a. Pushing – hands/elbows away from the shoulders b. Pulling – hands/elbows towards the shoulders 4. Rotation. We train this pillar by: a. All changes in direction (can be part of biomotor drills) and rotational movement The FITMOVES circuit stations represent each of the pillars to some degree. Pillar #1 can be represented by a station consisting of a rocker-board balance, band-resisted running, or a single-leg exercise. Pillar #2 can be addressed by a station involving some form of squatting, stepping or lunging. A push-up or band-pull station

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can represent Pillar #3. Finally, a station using rotational exercises with a band or medicine ball can represent Pillar #4. Stations consisting of movements that combine any of the four pillars, such as a dumbbell squat curl and press, can add an infinite amount of diversity to the design of a class. The four pillars can also be represented with different emphasis. For example, Pillar #3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a bent-over dumbbell row or DB curl. Pillar #1 lends itself to static balances for the frail population or the incorporation of plyometrics designed to increase locomotive speed and power in more advanced populations.

FITMOVES circuit progressions (tweaks) All stations within a FITMOVES circuit can be tailored to meet the needs and capabilities of any individual. The “art” of modification and progression has been simplified so that any trainer or coach can supervise the circuit, especially when involved with large classes. We use four basic “tweaks” to modify exercises. These tweaks can be delivered from across the room with one to three words. This simple approach allows the instructor to coach from a distance with minimal instruction, making the system very effective for fast moving group classes. The four major classifications of progression tweaks to use during FITMOVES circuits are: 1. Increase in speed of movement. An increase in speed increases momentum. The higher the momentum, the more energy it takes to stop the movement and change direction. For example, a slow and controlled squat is much easier to perform then a jump squat.

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2. Increases in the resistance lever. This sounds complicated but it is not. Everyone knows that a push-up from the knees is easier then a push-up from the feet. Why? Because the longer lever-arm (i.e., from the feet to the hands), the higher the load the exercise produces. The same approach applies for flys vs. bench presses, and lateral raises vs. shoulder presses. 3. Reducing the base of support. Reducing the support base increases the intensity of an exercise in several ways. First, it increases the amount of stability and balance necessary to properly execute the exercise. For example, performing alternating curls on one leg requires more core and hip stability then performing the same exercise on two legs. Due to the additional need for balance, the dumbbell movement also slows down giving the biceps more time under tension (i.e., a better hypertrophy stimulus). Secondly, a reduction in support area (going from a 4-point position to a 3-point position) also increases the load on the support contacts. For example, when performing a one-arm push-up, greater loads are seen at the support arm as well as the core. There are other ways to reduce contact areas of an exercise. These include the use of DynaDiscs, Biofoam rollers, and other balance equipment. 4. Adding motion/reaction component. Adding motion or a reaction component to any exercise is an easy way to increase its intensity. During balance exercises, moving a limb can displace the body’s center of mass (COM). This displacement of COM increases the balance component of any exercise. Perfect examples of this tweak are: reaching away from the body with your arms after mastering a single-leg balance, or stepping while performing pulling or pushing band exercises.

The basic FITMOVES home circuits

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The equipment used for the FITMOVES circuit can consist of a medicine ball, an exercise band, a stability ball and an exercise step. Setting up the equipment is easy. Inflate the stability ball per the manufacturer’s guidelines. Attach the bands to a closed door or around a stable structure, such as a rail or fence. Set up the equipment so that it is in close proximity around the step. There are two circuits in FITMOVES. Each circuit will have 5 stations: medicine ball, band, stability ball, bodyweight and a step. You will perform 30 seconds of each exercise at each of the five stations. You will rest for 15 seconds while transitioning to the next station in the circuit. Let’s follow the first of the two FITMOVES circuits.

CIRCUIT #1 1. 30 seconds of Medicine Ball Squat-Curl-Press followed by 15 seconds of rest. 2. 30 seconds of Step-up followed by 15 seconds of rest. 3. 30 seconds of Band Pulls followed by 15 seconds of rest. 4. 30 seconds of Step-up followed by 15 seconds of rest. 5. 30 seconds of Stability Ball Bridges followed by 15 seconds of rest. 6. 30 seconds of Step-up followed by 15 seconds of rest. 7. 30 seconds of Bodyweight Push-ups followed by 15 seconds of rest. This circuit is repeated two times. Below is a schematic of the first FITMOVES circuit.

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Here is my wife Debbie using the FITMOVES circuit at home. The equipment is very affordable and easy to use. The equipment setup does not change for the second circuit. However, the exercises at each station will be modified to provide a change in exercise stimulus. Let’s go over the new exercises in the second FITMOVES circuit.

CIRCUIT #2 1. 30 seconds of a Lateral Reaching Lunge to press followed by 15 seconds of rest. 2. 30 seconds of a Lateral Step-up followed by 15 seconds of rest.

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3. 30 seconds of Alternating Band Presses with Step followed by 15 seconds of rest. 4. 30 seconds of a Lateral Step-up followed by 15 seconds of rest. 5. 30 seconds of Stability Ball Crunch followed by 15 seconds of rest. 6. 30 seconds of a Lateral Step-up followed by 15 seconds of rest. 7. 30 seconds of Forward Reach followed by 15 seconds of rest. This circuit is also repeated a second time. Below is a schematic of the second FITMOVES circuit.

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FITMOVES™ can easily be done outside. Here my wife and son set up their circuits right in our back yard. NOTE: Remember, if you get too tired, stop and rest. The whole idea with FITMOVES is to do more work as your training progresses from week to week. So, take your time learning and enjoying the exercises while gradually extending your physical exertion.

The Basic FITMOVES group circuits The FITMOVES circuit can be applied to a group of individuals. As a matter of fact, the original FITMOVES pilot study had 12 stations. Therefore, don’t get all caught up in the number of stations and order of exercises; have some fun with it. As long as all of the 4 pillars are trained each day, the program will be effective, safe and fun. The original FITMOVES circuit had 12 stations and a crisscross pattern. The reason for this was that the equipment in our room was set up a certain way and we had to tailor the flow to match the equipment setup. If you have the choice, set up in a clockwise fashion; participants have an easier time following the flow of the circuit when it flows in a clockwise fashion. Below is a sample of the original set used in the FITMOVES pilot study conducted at IHP and in conjunction with Florida Atlantic University.

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Our original FITMOVES has been modified many times since its original design. We have simplified it to help the trainer and coach implement it with their clients and athletes. We will cover some of the applications and modifications we have made in the next section.

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FIMOVES can be designed with as many stations as your environment requires. Above you can see a wide variety of equipment being used in a six-station format.

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FITMOVES for Team Training Before going on to the uses of our team circuits, I must give credit to my friend and mentor Gary Gray for his “PUMP and PRAISE.” At the end of Gray’s seminars he always creates a huge circuit with as many people that attend the seminar. He provides each attendee with an exercise and asks them to look at the next station, while they are performing their exercise. This way, everyone knows what is coming up next. Once he gets everyone set up with their exercises, he blasts the music for 45 seconds. Everyone does the exercises assigned to them while looking at the next station. After the 45 seconds of exercise, you have 15 seconds to go on to the next station and ask any questions of the person that was previously there, then another 45-second blast. He does this until the entire circuit is completed. Sometimes, 60-plus people would show up, so everyone would be exercising for about 60 minutes. The exercises are fun and challenging; anything from chipping golf balls on one leg, to jumping with your eyes closed. I went to a few of his seminars where there were 80-plus people in attendance. In this case he paired up everyone and we went through the same format. This format gave birth to our “FRY and FLY” and eventually our TEAM FITMOVES. I want to personally thank Gray for sharing unselfishly, and helping all of us develop wonderful and exciting careers. Expanding on the home format of FITMOVES, we are able to produce excellent functional conditioning for team sports or large groups. IHP has been hired as a consultant by major club chains, such as Town Sports International, to kick their Group Exclusive™ classes to the Nth Power. The results have been nothing short of

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phenomenal. We have also used the group format of FITMOVES to rock 300-400 people at the same time during our seminars. If this program can be used to rock 400 people, what do you think you can do with 20-30? Now, let’s go through some of the guidelines we use when training large groups.

FITMOVES for 10-20 clients/athletes 1. Use 5 exercises: *Cardio station (e.g., Step shuffles) *Pillar #1 (e.g., One-leg anterior reach) *Pillar #2 (e.g., MB Squat with push) *Pillar #3 (e.g., Band Press) *Pillar #2 (e.g., SB Skier) 2. Set up as many circuits as you need to accommodate all of individuals you have. 3. Set up the circuit in a circle. 4. If you need a few more stations, a cardio callisthenic (e.g., jumping jack) is easy and works very well. 5. Work for 30 seconds and transition for 15 seconds.

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FITMOVES for > 20 clients/athletes 1. Pair everyone up; it does not really matter who is together. 2. Use 5 exercises: *Cardio station (e.g., Step shuffles) *Pillar #1 (e.g., One-leg anterior reach) *Pillar #2 (e.g., MB Squat with push) *Pillar #3 (e.g., Band Press) *Pillar #2 (e.g., SB Skier) 3. Set up as many circuits as you need to accommodate the number of pairs of individuals you have. 4. Set up the circuit in a circle. 5. If you need a few more stations, a cardio callisthenic (e.g., jumping jack) is easy and works very well. 6. Work for 30 seconds and transition for 15 seconds. We used a similar format to the one described above at the TSI Summit. We ran over 400 people through 2 circuits, each one having 10 stations. Do you think we had fun or what?

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I can’t believe we pulled this one off – ONLY IN NEW YORK. We jumped, we pushed, we pulled, we squatted, we lunged, played hopscotch, we rotated, we laughed, we sweated………………….. Oh, yeah – and we worked out! FITMOVES™ made it all possible.

FITMOVES advanced groups 1. Set up a bunch of equipment in a circle, the number of stations equals the number of people in the group. 2. Assign a person to each piece of equipment. 3. Go to each person and assign them an exercise. 4. Assign a clockwise direction of transition. 5. Inform everyone to only pay attention to the person in the next station. That is how they know what exercise they will be performing next. 6. Work for 30 seconds and transition for 15 seconds. 7. Use a car’s stereo for music. This setup kicks butt in an open field!

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The above setup can be used with any sport team, from volleyball to fighters. We have used the advanced FITMOVES with groups of fighters, baseball players, and volleyball players. As the athletes come into IHP, we ask them to put their bags away and assign them a station. Each station would be a sport-specific movement or a general strength movement (e.g., squatting, lunging, push-ups, curls etc.). We use a boxing ringer that rings really loud, every 15 seconds. This way we could get loud and still here the ring; one ring to start, the other at mid-point and the last ring to finish. This is still our favorite way to work groups of fighters. Below is a picture of the American Top Team working using Team FITMOVES at IHP.

Here are the fighters of the American Top Team training at IHP. Notice the fight-specific exercises, rope climbing, sitting slams with the Converta ball and weaving under a hurdle, to name a few.

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Here are the Girl’s Volleyball Florida State Champions: The Spanish River Girl’s Volleyball team. They worked very hard and still managed to have lots of fun using FITMOVES.

Above is the Boca Raton High School Baseball Team working the Team FITMOVES. These young men were new to functional training

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and made enormous progress.

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Reviewing the programming process Before we get into the programs, let’s review the “blow-by-blow” summary of the strategies we utilize to set up our programs. We think this recap will reinforce some of the concepts that may still be unclear. REVIEW of the “Blow-by-Blow” of Program Design 1. Fill out the Par-Q and Informed Consent (use the ones we provide if you like). * Check for issues that will influence the program design. Health risk factors. Past injuries and surgeries. 2. Establish goals, training history and training preferences. * All of these will influence the program design. Client’s goals dictate the cycles used. Client’s history dictates the progression of training. Training preferences dictate the modalities used. 3. Plan the longest period of the training year. * Fill in as many events as possible. Plan the initial cycles around those events. * At first, try to allow 4 weeks for each training cycle. Add or subtract a week to make things fit into the initial plan. Don’t fall in love with this schedule; things will surely pop up that will force the schedule to change. If time allows, get two training blocks out of long periods of time. For example, if we have the whole summer, get two

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training blocks out of it. 4. If the client is untrained, start with an easy hypertrophy (e.g., bior tri-plex) or conditioning program (e.g, FITMOVES). 5. If the client is experienced and has already engaged in a bodybuilding program (e.g., hypertrophy), we may skip the conditioning/hypertrophy cycle and go on to the strength cycle. 6. If the client gives you 2-4 weeks and wants miracles while they wait (i.e., they want everything in three weeks), use a tri- or quad-plex; a little hypertrophy stimulus with lots of function (i.e., stabilizing the back and hips), and let God sort out the rest. NOTE: These guidelines should make life simpler when planning and designing a program. As we have repeatedly mentioned before, just jump into it. If you were not planning to this extent before, this new comprehensive approach to program design will represent a quantum leap for you. If you were able to program before, but you were not sure of a few things, the information provided in this book will help you tweak your abilities to new heights. Regardless, you must program your clients in order to establish a plan of attack and show them that you have this plan. After all, if you wanted to fly to another state in an efficient manner, would you jump on a plane whose pilot was just going to take off and had no idea where he was going? That is what training without a plan is like. If you would not jump on that plane without a plan, then why should a client jump on board with you if you did not have a plan? Now, let’s take a look at some of our favorite programs.

Preliminary notes on using this section It is now time to stop all of the theorizing and get into the meat of it all—the programs. When it is all said and done, effective programs

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are what keep clients and athletes progressing and motivated. The programs we have provided in this section are the same programs our clients and athletes have used at IHP for years. Keep in mind that these programs are tailored to specific issues the client/athlete had at the time we initiated the program. The programs are also alive! This means that they constantly change according to the progress and preferences of the client or athlete. We urge everyone to use these programs as “templates,” not as an exact prescription for any one client or athlete. The exercises used in our program sections are coded so you can easily refer to them in the “Training Modalities and Exercises” chapter. We start the exercise with the letters that abbreviate the modality used. For example, “MB Push-up” stands for a “medicine ball push-up.” To see what it looks like, go the medicine ball section in the “Training Modalities and Exercises” chapter, and look under “Pushing Exercises.” Most experienced trainers and coaches will know most of the exercises by their name, but even then, there may a different version or different name use for a single exercise. In these instances, the pictures in the “Training Modalities and Exercises” chapter will come in handy. Using the picture references and locating them may take a little practice, but they are all there, over 400 of them. Be patient and look for the exercises under their abbreviation and whether they are a leg/hip, pushing, pulling or core exercise. We recommend everyone thumb through that section several times to get familiar with the layout of the section and where the exercises are. We think everyone will just have fun going through all of the exercises we have offered. Like most of you, I’m a visual learner. My feelings are: “Just shut up and show me; if I have questions, I’ll ask.” We put the “Training Modalities and

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Exercises” chapter together with you in mind—no reading and lots of pictures. We should also mention some of the particulars when it comes to notation of sets and reps. The number of sets will always be first; the reps will follow. Therefore, three sets of 1015 repetitions will be noted as 3 x 10-15. The number of repetitions represents the total repetitions each limb will perform. For example, if we perform a total of 20 punches with a band, we note that as a set of 10 reps; 20 punches are 10 punches per arm. The same thing would apply for lunges; a total of 20 alternating lunges equals a set of 10 lunges per limb; thus, it would be noted as a set of 10 reps. The exercises in the programs are organized in order or priority of execution. That means we do them in the order they are presented. Unless otherwise specified, we perform each exercise for the sets and reps indicated before going on to the next exercise. When outlining circuits we will call them “circuits” or “hybrids” and group the exercise circuits separated by a space. In this case, we perform the sequence grouped together as a circuit, for the number of sets indicated. If help is needed in tweaking a program, refer back to the previous chapters where we covered the considerations you should take into account when setting up the training year, the training block, the training cycle, the training week, and the training session. There will be confusing times; that is normal. However, don’t worry about that; nobody starts out as a programming expert. At times, we have all made stuff up along the way, sometimes they worked and we kept them, sometimes they didn’t and we got rid of them. This process is called creative learning and we all must go through it to perfect our

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“masterpieces.” So get ready to be a little creative and use lots of common sense.

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The programs in this section range from starter programs to more advanced conditioning programs. These are the type of programs we use to get our people familiar with the IHP training environment. At times, people are just interested in doing what is familiar to them; a simple combination of machine and core exercises. Other times, people come to IHP to learn all of the functional training modalities. These programs will allow any trainer or coach to get started with their client or athlete, regardless of training frequency commitments and level of physical conditioning. The loads used in these conditioning programs are moderate and the reps are high (10-15). The main goal of these programs is to establish a good amount of work capacity through a high volume of work. We don’t go to failure with the rep range; therefore, select a progression or load that will allow the client or athlete to perform the indicated sets and reps. Always keep a little in the tank. Although these programs are labeled “Get Started” conditioning programs, many of them can be utilized during a hypertrophy or strength training cycle; this is particularly true of the hybrids. To adapt the hybrids to a particular cycle, make sure to appropriately load the traditional strength movements to match the volume and intensity of the cycle (e.g., 3-4 sets of 8-15 reps for hypertrophy and 3-4 sets of 4-6 reps for strength). Below we have summarized some of the guidelines to keep in mind when using the programs in this section. Use conditioning programs before advanced hypertrophy or strength program.

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We may use a beginning conditioning program for 2 weeks and a more advanced program for 2 weeks to create a progressive 4-week conditioning program. We may gradually (over weeks) work up to the sets and reps indicated. For example, the first week do 2 sets of 10 reps of the exercise; the second week do 3 sets of 10 reps; the fourth week do 3 sets of 12 reps, etc. Another option is to start with light loads or a low-level progression that will allow the athlete to hit the sets and reps indicated. Use these programs as programming ideas and guidelines, not as exact prescriptions for your clients. We may substitute days, circuits and exercises between programs. We may substitute any exercise in a program with a similar one. If a specific piece of equipment used for one of our exercises is not available, substitute the exercise and use available equipment. We may use a combination of bi-plexes, tri-plexes, and quad-plexes within any single workout. Feel free to make copies of the protocol and give them to clients!

Conditioning program #1 What: Three-day program combining traditional training and some stability ball work. Who: Beginning trainee requiring education and homework.

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Why: Trainee needs education and personal training and commits to personal training one day per week. How: Same workout performed each training day; provide repetition to facilitate learning. NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Teach the FAB 5 protocol for homework – copy and provide FAB 5 protocol.

Conditioning program #2 What: Three-day functional training program. Who: Beginning trainee requiring education and homework. Why: Trainee needs education and personal training and commits to personal training one day per week. How: Same workout performed each training day; provide repetition to facilitate learning. NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Teach Matrix for homework – copy and provide Matrix protocol.

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Conditioning program #3 What: Two-day program combining traditional training and some stability ball work. Who: Beginning client requiring education and homework. Why: Trainee needs personal training and commits to personal training twice per week. How: Two different workouts providing more diversity and variety. NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Teach the FAB 5 protocol for homework – copy and provide FAB 5 protocol.

Conditioning program #4 What: Two-day functional training program and some medicine ball exercises for homework. Who: Beginning client requiring education and homework.

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Why: Trainee needs personal training and commits to personal training twice per week. How: Two different workouts providing more diversity and variety. NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Teach the MB Chopper protocol for homework – copy and provide Chopper protocol.

Conditioning program #5 What: Three-day program combining traditional training and some stability ball work. Who: Intermediate trainee who commits to three times per week of personal training; has past training experience but deconditioned. Why: Trainee wants to get started with an accelerated progression. How: Provide more supervised variety. NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Teach the FAB 5 protocol for off days – copy and provide FAB 5 protocol.

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Add some type of cardio on off days.

Conditioning program #6 What: Three-day functional training program for general fitness. Who: Intermediate trainee commits to three times per week of personal training and is tired of machine-based training. Why: Trainee wants to get started with an accelerated progression. How: Provide more supervised variety. NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Teach the FAB 5 protocol for off days – copy and provide FAB 5 protocol. Add some type of cardio on off days.

Conditioning program #7 What: Three-day functional training program for general fitness. Who: Trainee commits to three times per week of personal training and is tired of machine-based training. Trainee has trained in the

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past and has good training base. Why: Trainee wants to get started with an accelerated progression. How: Provide more supervised variety. Warm up with Chopper (3x10) (see Protocols). NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Teach the FAB 5 protocol for off days – copy and provide FAB 5 protocol. Add some type of cardio on off days.

Conditioning program #8 What: Three-day hybrid program using bi-plexes for general fitness. Who: Trainee commits to three times per week of personal training and wants a blend of traditional and functional training. Trainee is experienced and ready for total integration. Why: Trainee wants to get started with an accelerated progression. How: Provide more supervised variety. Warm up with Chopper (3x10) and cool down with CBRs (3x10) (see Protocols). NOTES: Can perform exercise grouped together as individual exercises or as a circuit.

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Teach the FAB 5 protocol (3x10) and AB Blast (3x10) for off days. Add some type of cardio on off days.

Conditioning program #9 What: Three-day hybrid program, using a split training system and tri-plexes. Who: Trainee commits to three times per week and wants traditional and functional training. Why: Trainee is experienced and ready for total integration with an accelerated program. How: Provide supervised variety. Warm up with Chopper (3x10) or FAB 5 protocol (3x10). NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Add cardio on off days.

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Conditioning program #10 What: Three-day, total-body, hybrid program using quad-plexes. Unlike the split system, which traditionally strains each body part on a specific day, this program provides traditional training for each muscle system (i.e., lower body, push, pull) on every training day. Who: Trainee commits to three times per week and wants traditional and functional training. Why: Trainee is experienced and ready for total integration with an accelerated program. How: Fast pace program; great residual cardio. Warm up with Chopper (3x10) (see Protocols). NOTES: Can perform exercise grouped together as individual exercises or as a circuit. Add some type of cardio on off days.

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As the name implies, the programs in this section will produce significant increases in muscle mass. The programs range from traditional bodybuilding protocols that some of our fitness clients use, to the hybrids preferred by our athletes. Although much has been made of training to failure, we rarely train to failure or use forced reps. We like to train hard but not to the point where you start to do more damage than good. We feel that training hard does not equate to training to failure, so we will add an extra set and always leave something in the tank. As with the “Get Started” conditioning programs, many of the “Get Big” programs can also be used to “Get Strong” or even “Get Started.” All we need to do to customize them is provide the appropriate rep range and intensity in the traditional strength exercises to match the training cycle. For example, to convert these hypertrophy workouts into effective strength training programs, we increase the loads and lower the reps to about 4-6 reps in the first exercise in each exercise complex. Below we have summarized some of the guidelines to keep in mind when using the programs in this section. Use hypertrophy programs before advanced strength or power programs. We may use a low-volume hypertrophy program for 2 weeks and a higher volume program for 2 weeks to create a progressive 4-week hypertrophy program. VOLUME and INTENSITY - There are many ways to manipulate intensity and volume during a hypertrophy

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cycle. We may gradually (over weeks) work up to the sets and reps indicated. For example: The first week we may do 2 sets of 10 reps of the exercise; the second week we may do 3 sets of 12 reps; the fourth week we may do 3 sets of 15 reps, etc. We may start the cycle with light loads or a low-level progression that will allow us to hit the sets and reps indicated. We may cover all of the rep ranges and intensities each week; performing descending sets with increasing loads (e.g., 4 sets of 15, 12, 10, 8 reps with increasing loads in each set). We may start light with 15 reps during the first week, increase loads and perform 12 reps during the second week, 10 reps during the third week and 8 reps during the last week of a hypertrophy cycle. This last option is the most popular option at IHP. REPS - Spend the most time in the rep range that will accomplish the hypertrophy goals. If we want to focus less on hypertrophy and more on strength, we spend more time in the 8-rep range. If we want more “volumizing” muscle, we spend more time in the 15-rep range. TEMPO – Various tempos can be used to stimulate muscle growth. Tempo is usually noted with a sequence of numbers, such as 3/2/3 to indicate 3 seconds of eccentric (lowering the weight)/2 seconds of isometric hold (bottom position)/ 3 seconds of concentric (raising the weight). Typically, hypertrophy programs use slower tempos than other programs; 10/1/10 (super slow training) and 1/0/1 to

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5/0/3 (time under tension) have been proposed by several conditioning professionals. We rarely use slow tempos at IHP. If we want more work or time under tension, we will just use more reps and a 1/0/1 tempo. However, this does not mean that slow tempos don’t work or that they should not be used from time to time. Experiment with the tempos to see how they affect the program. Use these programs as programming ideas and guidelines, not as exact prescriptions for your clients. We may substitute days, circuits and exercises between programs. We may substitute any exercise in a program with a similar one. If a specific piece of equipment used for one of our exercises is not available, substitute the exercise and use available equipment. We may use a combination of bi-plexes, tri-plexes, and quad-plexes within any single workout.

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Manny Ramirez (of the Boston Red Sox) working at IHP on his agility (left), rhythm and reaction (above). Manny is one of the hardest working athletes we have had the pleasure of working with.

Hypertrophy program #1 What: Three-day program for increasing mass. Who: Beginning trainee requiring education and a home program. Why: Trainee is short on time, needs basic instruction and a program that can be done at home or while traveling. How: Create basic hypertrophy program that is to be repeated two more times during the week. This will allow the trainee to learn correct execution of the basic exercises. NOTES:

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3-4 sets of CBR protocol on days off – copy and provide CBR protocol.

Hypertrophy program #2 What: Three-day program for increasing mass. Who: Intermediate trainee needing minimal instruction and a home program. Why: Trainee has more time and basic equipment at home. Trainee is willing to work hard, but can only commit to one day per week. How: Create two programs and perform one each week under supervision. This will allow the client to learn each program and correct exercise execution. NOTES: 3-4 sets of CBR protocol on days off – copy and provide CBR protocol.

Hypertrophy program #3 What: Three-day split, machine-based hypertrophy program.

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Who: Intermediate trainee looking to add mass. Why: Trainee likes machine training, wants fast growth, and is willing to try functional training. Client commits to three days of personal training and a supplemental home core program. How: Split the week into lower body, push and pull muscles. Add a little SB training on days off. NOTES: 3-4 sets of AB-Blast protocol on days off – copy and provide ABBlast protocol.

Hypertrophy program #4 What: Four-day split, machine and free weight, “SICK HYPERTOPHY” program. Who: Advanced trainee looking to add maximum muscle mass. Trainee must have excellent recovery capabilities. Why: Trainee commits to four days of hard training and a supplemental home core program. How: Split the body into four days: lower body, push, pull and arms. Requires excellent nutrition and lots of rest! Workout takes about 75 minutes. Keep cycle to 4 weeks to avoid over-training. NOTES: Can use a Fab 5 and the Chopper to warm up or cool down – copy and provide protocols.

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Hypertrophy program #5 What: Three-day split, NO-IRON, functional hypertrophy program. Program is short but intense; great for shaping, toning, and stamina. Who: Advanced trainee looking to add mass and endurance, but short on time. Why: Trainee does not like the feel of machine training and wants good tone and conditioning in a short home workout. How: Split the week into lower body, push and pull muscles. Add a little SB training on days off. Stay on this cycle 4-5 weeks to avoid over-training. NOTES: Follow the Protocol Charts for the JC Leg Cranks, Meta Chest and Meta Back. 3-4 sets of AB-Blast protocol on days off – copy and provide ABBlast protocol.

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Hypertrophy program #6 What: Three-day circuit program. The fast pace of this program increases the growth hormone (GH) response to training, helping with fat loss. This program makes a great home workout. Who: Intermediate trainee looking to add mass and reduce body fat. Why: Trainee wants a DB home program that will produce great fitness and aesthetic qualities. How: Create circuits of upper and lower body, or push and pull exercises. Group exercises in groups of two exercise circuits. Every day the entire body gets trained. NOTES: Experiment with slower 2/0/1 or 3/0/2 tempos. Rest about 30-90 seconds between exercises (i.e., 30 seconds between small-muscle exercises and 90 seconds between bigmuscle exercises). 3-4 sets of FAB 5 protocol for days off – copy and provide FAB 5 protocol.

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Hypertrophy program #7 What: Three-day circuit program. Program increases the GH response, helping with fat loss. Who: Intermediate to advanced trainee working out of a commercial facility; looking to add mass and reduce body fat. Why: Trainee wants excellent level of fitness and good aesthetic qualities. How: Create three exercise circuits of upper and lower body, or push and pull exercises. Group exercises in groups of three exercise circuits. Every day the entire body gets trained. NOTES: Experiment with slower 2/0/1 or 3/0/2 tempos. Rest about 30-90 seconds between exercises, depending on muscle size. 3-4 sets of FAB 5 protocol for days off – copy and provide FAB 5 protocol.

Hypertrophy program #8 What: Three-day circuit program, for muscle mass and fat loss. This program increases the GH response, helping with fat loss. Who: Advanced trainee working out of a commercial facility.

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Why: Trainee wants a good level of fitness and good aesthetic qualities. How: Create four exercise circuits with upper and lower body, or push and pull exercises. NOTES: Experiment with slower 2/0/1 or 3/0/2 tempos. Rest about 30-90 seconds between exercises, depending on muscle size. AB Blast protocol for cool-down – copy and provide AB Blast protocol.

Hypertrophy program #9 What: Hybrid hypertrophy program, using a split-training system. Who: Intermediate trainee tired of the same old workout. Why: Trainee is in shape and wants to incorporate new exercises and functional training. How: Create hybrid circuits using bi-plexes, tri-plexes, and quadplexes. Warm up with Chopper (3x10) or FAB 5 protocol (3x10) – copy and provide protocols. NOTES:

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Take about a 30-sec rest between exercises within a circuit and 2-3 min between each circuit. Add cardio on off days.

Here is my good friend, Tom Incledon, showing us how it gets done on the beach! Tom is one of the brilliant minds in the area of supplements and human performance. He is truly the new breed of scientists – practicing what he preaches! Photo courtesy of www.thomasincledon.com

Hypertrophy program #10

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What: Four-day hybrid program, using a split-training system. This fast-paced program delivers good cardio training and includes some power exercises. Who: Advanced trainee wanting size and significant functional integration. Why: Trainee wants to get started with an accelerated integrated program. How: Create hybrid circuits using quad-plexes. The first quad-plex on days 1 and 3 offers a power exercise, followed by a hypertrophy exercise. First and second exercises in the rest of the quad-plexes are paired; second exercise acts as a FLUSH (Pump) exercise to be performed more dynamically (i.e., cheating) to fatigue muscle. NOTES: Take a 30-sec rest between exercises within a circuit and 2-3 min between each circuit. Warm up with Chopper (3x10) – copy and provide protocol. Add some type of cardio on off days.

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Our “Get Strong” programs do exactly what the name implies; they make people strong. All of the conditioning and hypertrophy programs presented in the previous section will make any individual stronger. However, by further manipulating the exercise progressions and training loads, those programs can make very good strength programs. The strength programs offered in this section vary from fully functional to more traditional training schemes. The main focus of this section is to offer more variety and examples of what effective strength programs can look like. At IHP, we acknowledge that strength comes in many different shapes and forms. We often see athletes that dominate the playing field, but are less impressive in the weight room. Many strength and conditioning professionals call this type of strength functional strength: strength that can be expressed in functional activities, not necessarily in the weight room (e.g., bench press). In order to develop the functional strength all of our clients want, we use programs similar to the functional programs we have provided in this section. The progressions used in these programs are very advanced, keeping most people in the strength rep range (4-6 reps). Performing low reps in very challenging positions (e.g., one-leg squats, one-arm push-ups, 1-leg bent-over rows, standing cable presses, etc.) has developed “freaky-functional” strength in many of our athletes who choose NOT to train with traditional strength training exercises (e.g., squat, bench, cleans, etc.). An additional benefit for many individuals is that functional strength can be developed without adding additional muscle weight. Increasing strength without increasing size is very important for athletes in

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weight-class sports and personal training clients interested in function without additional size. Having made the distinction between functional strength and weight training strength, we must acknowledge that traditional weight training can be a very effective tool in developing general and functional strength. Traditional lifts, especially the standing compound lifts, can be very effective in teaching total-body force production, coordination, and stabilization. Because we acknowledge the benefits of traditional strength training, we have provided several traditional strength programs. IHP is known for cutting-edge training methods. There is nothing mystical about our approach to training; it is multidisciplinary and comprehensive. We understand that there is no reason we can’t train our clients and athletes to be big, strong and functional. Therefore, we integrate these different and effective training methods to make them big, strong and functional. Our integrated philosophy has driven us to develop the IHP Hybrid Protocols, and we have included several popular hybrid programs in this section. Below we have summarized some of the guidelines we keep in mind when using the strength programs illustrated in this section. DO NOT use strength programs with deconditioned individuals. Create a training base with a 4-week conditioning or hypertrophy program before going into a strength cycle. Use strength programs before power programs. We may use a low-volume strength program for 2 weeks, followed by a higher-volume strength program for 2 weeks to create a progressive 4-week strength program.

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VOLUME and INTENSITY - There are many ways to manipulate intensity and volume during a strength cycle. For example: We may gradually (over weeks) work up to the sets and reps indicated. The first week we may do 2 sets of 6 reps of the exercise; the second week we may do 3 sets of 6 reps; the fourth week we may do 4 sets of 4 reps. We may start the cycle with light loads or a low-level progression that will allow us to hit the sets and reps indicated. Using light loads for 4-6 reps allows us to develop a training base without going through a traditional hypertrophy cycle. We may cover all of the rep ranges and intensities each week, performing descending sets with increasing loads (e.g., 4 sets of 6, 5, 4, 3 reps with increasing loads in each set). We rarely go below 3 reps in strength cycles. We may start light with 6 reps during the first week, increase loads and perform 5 reps for the second week, increase the loads and perform 4 reps during the third week, and increase the loads and perform 3 reps during the last week. This last option is one of our most popular options at IHP. TEMPO – Various tempos can be used to stimulate muscle growth and increase strength. Tempo is usually noted with a sequence of numbers, such as 3/2/3 to indicate 3 seconds of eccentric (lowering the weight)/2 seconds of isometric hold (bottom position)/3 seconds of concentric (raising the weight). Typically hypertrophy programs use slower

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tempos than other programs; 10/1/10 (super slow training) and 1/0/1 - 5/0/3 (time under tension) have been proposed by some conditioning professionals. We rarely use slow tempos at IHP for strength training; we load up the bar and try to explode on it. Due to the high loads used in our strength training, the bar does not move very fast, so tempo takes care of itself through the force/velocity relationship. Slowing the tempo down with many functional exercises can be a great way to increase intensity; we like experimenting with 2/0/2 and 3/0/3 tempos during functional strength cycles. Use these programs as programming ideas and guidelines, not as exact prescriptions for any one client. We may substitute days, circuits and exercises between programs. We may substitute any exercise in a program with a similar one. If a specific piece of equipment used for one of our exercises is not available, substitute the exercise and use available equipment. We may use a combination of bi-plexes, tri-plexes, and quad-plexes within any single workout.

Strength program #1 What: Three-day functional strength program. Who: Intermediate trainee looking to develop functional strength. Why: Trainee commits to once per week of training and a home program.

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How: Create a single program that is to be repeated two more times during the week. Assign basic exercise progressions and increase intensity from week to week. The progression should always be hard enough to keep the trainee in the 4-6 rep range. NOTES: EQUIPMENT: DBs, MB (3 kg), JC Bands, step and stability ball. Increase intensity by increasing the ROM, increasing the lever arm, slowing the tempo (2/0/2 -3/0/3), or reducing the base of support. Warm up with the Chopper or Fab 5.

Strength program #2 What: Three-day strength program for an intermediate trainee looking to get functionally strong. Who: Intermediate trainee needing minimal instruction and a home program. Why: Trainee is willing to work hard, but can only commit to training one day per week. How: Create two programs and perform one each week under supervision. This will allow the trainee to learn correct exercise execution. NOTES:

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EQUIPMENT: DBs, MB (3 kg), JC Bands, step and stability ball. Increase intensity by increasing the ROM, increasing the lever arm, slowing the movement (2/0/2 -3/0/3), or reducing the base of support. Warm up with Chopper or Fab 5.

Strength program #3 What: Three-day functional strength program. Who: Intermediate trainee looking to add significant functional strength. Why: Trainee does not like the feel of machine training and wants strength without size. Trainee commits to three days of training and a supplemental home core program. How: Split the week into three total-body workouts: circuit lower body, push, pull and rotational exercises. Add a balance component by adding some single-leg exercises. NOTES: Take about a 30-sec rest between exercises within a circuit and 2-3 min between each circuit. Increase intensity by increasing the ROM, increasing the lever arm, slowing the tempo (2/0/2 -3/0/3), or reducing the base of support.

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3-4 sets of FAB 5 protocol on days off – copy and provide FAB 5 protocol.

Strength program #4 What: Three-day, machine-based, total-body strength program; great for busy people who occasionally miss a day of training due to an unpredictable schedule. Who: Intermediate trainee looking to increase strength. Trainee commits to three days of training and a supplemental home core program. Why: Trainee likes the feel of machine training and wants absolute (weight training) strength. This circuit-style program is easy to do at gyms equipped with a variety of machines. How: Split the week into three workouts, each training the entire body. Add a little stability ball training on days off for supplemental core work. NOTES: Take about a 30-sec rest between exercises within a circuit and 2-3 min between each circuit. Challenge the rep range by slowing the movement (e.g. 2/0/2) and increasing the loads. 3-4 sets of AB-Blast or Fab 5 protocol (see Protocol section) on days off.

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Strength program #5 What: Three-day split, freeweight strength program. Who: Intermediate trainee who commits to three days of personal training and a supplemental core training program at home. Why: Trainee likes the feel of free weights and wants fast strength development. How: Split the week into lower body, push and pull muscles. Add a little stability ball training on days off. NOTES: Take 1-3 minutes between each set to allow for proper recovery and big efforts. 3-4 sets of AB-Blast protocol (see Protocol section) on days off.

Strength program #6 What: Three-day split, freeweight and machine strength program. This program can easily be performed at most commercial training facilities. Who: Intermediate trainee commits to three days of training and a supplemental core program at home.

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Why: Client likes a combination of free weights and machines and wants fast strength development. How: Split the week into lower body, push and pull muscles. Add a little SB training on days off. NOTES: Take 1-3 minutes between each set to allow for proper recovery and big efforts. 3-4 sets of AB-Blast protocol (see Protocol section) on days off.

Strength program #7 What: Three-day, total-body strength program. This program emphasizes Olympic weightlifting methodology, which focuses on strong extension from the lower body (legs and hips) and a very strong core. Who: Intermediate to advanced trainee looking to develop strength and some power. Trainee commits to three days of training and a supplemental core program at home. Why: Trainee likes the feel of free weights and wants fast strength development, along with moderate power development. How: Split the week into three days. Add a little stability ball training on days off. NOTES: Take 1-3 minutes between each set to allow for proper recovery and big efforts.

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3-4 sets of FAB 5 protocol on days off – copy and provide FAB 5 protocol.

Strength program #8 What: Three-day hybrid strength program. Program combines Olympic lifting, traditional strength training and functional training. Who: Intermediate to advanced trainee looking for significant strength development and function. Trainee commits to three days of personal training and a supplemental core program. Why: Trainee likes to lift heavy and play heavy; wants to be able to express strength in functional activities. How: Split the week into three days: lower body, push and pull. Add stability ball training on days off. NOTES: Take about a 30-sec rest between exercises within a circuit and about 2-3 minutes between each circuit. Warm up with 3 sets of the Chopper (see Protocol section). 3-4 sets of FAB 5 protocol (see Protocol section) on days off.

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Strength program #9 What: Four-day hybrid strength and power program. Program emphasizes Olympic lifting methodology, and moderate doses of power training (e.g., tire drags and MB throws). Who: Advanced trainee looking for significant strength and moderate power development. Trainee commits to four days of personal training and a supplemental home core program. Our fighters love this program! Why: Trainee likes to lift heavy and play heavy; wants to be able to express strength in functional activities. How: Split the week into four days (i.e., 2 hybrid strength days using tri-plexes and 2 light power days). Add a little stability ball training on days off. NOTES: Take about a 30-sec rest between exercises within a circuit and about 2-3 minutes between each circuit. Warm up with 3 sets of the Chopper (see Protocol section). 3-4 sets of FAB 5 protocol on days off – copy and provide FAB 5 protocol.

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Strength program #10 What: Four-day hybrid strength and power program. This program uses Olympic weightlifting methodology to develop strength and power. Who: Advanced trainee that wants strength and significant functional integration. Trainee must have a schedule that allows plenty of recovery time. Our professional athletes love this program! Why: Trainee likes to lift heavy and play heavy; wants to be able to express strength in functional activities. How: Fast-paced, high-volume program provides great residual cardio. NOTES:

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Take about a 30-sec rest between exercises within a circuit and 2-3 min between each circuit. Warm up with Chopper (3x10) (see Protocols) Add some type of cardio on off days.

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As the name implies, our “Get Powerful” power programs are designed to develop power. Power has two basic components: speed and strength. As a matter of fact, the formula for power is:

From the above equation, it becomes obvious that power is a combination of speed and strength. Therefore a powerful person, or a power-developing exercise, will deliver a big force at high speeds. From the relationship established by the power formula, you can see the importance of strength development. In other words, you must first be strong before you can be powerful. We don’t necessarily mean you have to be a beast in the weight room, but there must be an adequate amount of strength developed in order to express power. This is the main reason why the power cycle follows the strength cycle. Developing strength alone will increase power to some degree. However, the velocity component is as important as strength when generating power. Thus, velocity is also an important component to train if power development is going to be optimized.

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There are many ways to develop power. The strength training methods outlined in the previous section are one way to enhance power. Various exercises, of the plyometric variety, can also be implemented to work on the “speed” component of power. These “power exercises” teach the central nervous system to recruit muscles at a faster rate, as well as enhance coordination between different muscle systems. In our opinion, the speed of force production is the main component to work on when developing power in short time periods. Therefore, we always target the velocity component in our power training. The programs we have outlined in this section cover various approaches to power development. Several beginning, “do at home,” programs are presented. These programs have helped our weekend warriors enhance their performance in their favorite weekend sports. We also include field programs that implement explosive and coordinated movements. These programs have been successfully used in our Speed, Agility and Quickness Camps. We also provide several programs that implement the Olympic lifting methodology. Programs using the Olympic lifts have proven effective in developing powerful extension from the hips and legs, and are very popular with many colleges and professional sports teams. Finally, we provide some of the IHP Hybrid Power Programs used by all of our athletes, amateur and professional. Our hybrid programs use a combination of traditional and power exercises, in specific sequences and recovery periods. This method of training has been referred to as “complex training” by some strength and conditioning professionals. We compliment our Hybrid Power Programs by adding some functional movements. Below we have summarized some of the guidelines to keep in mind when using the power programs provided in this section.

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DO NOT use power programs with deconditioned individuals. Create a training base with a 4-week conditioning, hypertrophy, or strength program before going into a power cycle. Optimally, the athlete would go through all cycles. However, even a comprehensive conditioning cycle will prepare someone for a beginning power program. We may use a low-volume power program for 2 weeks, followed by a higher-volume and more intense program for 2 weeks to create a progressive 4-week strength program. PREPARATION – Always prepare your body for explosive work. We prefer a dynamic warm-up to static stretches when preparing explosive work. One of our favorite warmup protocols is the Chopper. We combine the Chopper with 5 minutes of rhythmic dynamic flexibility (e.g., jogging, arm swings, T-stab push-ups, skipping, lateral lunging, etc.). This preparation will ensure safety and effectiveness when power training. INTENSITY - Power development requires maximum efforts with every rep. On the explosive lifts, perform the reps as fast as possible. On the strength lifts we prefer a 1/0/1 tempo. On the power exercises, such as medicine ball throws, explode to your maximum on each one. Every effort has to be a personal record. INTENSITY is everything in power training. RECOVERY- If intensity is to be maximal, recovery must be adequate. Get full recovery between sets on the lifts (e.g., 45-60 seconds), and full recovery between reps on the power exercises (10-30 seconds). This is power

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development, NOT endurance. Take a 1-3 minute break between sets and 45-60 seconds between exercises. VOLUME and INTENSITY - There are many ways to manipulate intensity and volume during a strength cycle. For example: Increase intensity by increasing the amplitude (distance) of the exercises (e.g., longer throws and higher jumps). We may gradually (over weeks) work up to the sets and reps indicated. The first week we may do 2 sets of 5 reps of the exercise; the second week we may do 3 sets of 5 reps; the fourth week we may do 4 sets of 5 reps. We may start the cycle with light loads or a low-level progression that will allow the athlete to hit the sets and reps indicated. Using light loads, or low-level progressions can serve as a base “conditioning” cycle. If using this approach, extend the power cycle to 5-8 weeks; the first 3-4 weeks will be a lower-volume, lower-intensity conditioning program. TEMPO – The great thing about power training is that there is only one tempo, only one speed: “AS FAST AS POSSIBLE.” We should mention that we want explosive movement, but with CONTROL! Power training is a “big return” endeavor, but with risks; especially if control of movement is compromised. Use these programs as programming ideas and guidelines, not as exact prescriptions for any one client.

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We may substitute days, circuits and exercises between programs. We may substitute any exercise in a program with a similar one. If a specific piece of equipment used for one of our exercises is not available, substitute the exercise and use available equipment. You may use a combination of bi-plexes, tri-plexes, and quad-plexes within any single workout.

Olympians, Rhadi Ferguson and Cara Heads, come to train and learn at IHP.

Power program #1 What: Two-day, total-body power program. This power program uses bodyweight and medicine ball training and can be performed at home or on a field. Who: For the intermediate athlete who may play in a recreational sports league or is preparing for a physically demanding vacation (e.g., skiing).

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Why: Trainee is short on time and willing to work on power with only a medicine ball. How: Create a single program and repeat two times per week; can be performed between strength training days. NOTES: EQUIPMENT: MB (3-4 kg), wall

Power program #2 What: Three-day power program. This power program uses bodyweight, band and medicine ball training and can be performed at home or on a field. The program enhances power in: total body, running, changes of direction. Who: Advanced trainee that participates at a higher level of competition. Why: Trainee has an excellent training base and time to prepare for elite competition. No equipment is available, except a playground, a medicine ball and a JC Band. How: Create three separate programs, one for each day of training. This power program can be done in addition to one or two strength training days; as part of a four- or five-day training scheme aimed at increasing power. NOTES:

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EQUIPMENT: MB (3-4 kg), JC Band, pull-up bar, wall.

Power program #3 What: Two-day power program. Program that can be performed at most gyms that have specialty equipment. The program enhances power in: total body, rotation and overhead. Who: Intermediate trainee who wants to improve performance in weekend sports. Why: Trainee looking to prepare for heavy weekend competition. How: Create a separate program for each of the two power training days. This program can be utilized between strength training days. NOTES: EQUIPMENT: Dumbbells, MB (3-4 kg), stability ball (SB), MB with a rope (3-4 kg), JC Bands.

Power program #4 What: Two-day power program that can be done at most gyms that have specialty equipment. The program enhances power in: total

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body, rotation, and forward pushing/thrusting. Who: Intermediate trainee who wants to improve performance in weekend sports. Why: Trainee looking to have some fun and prepare for heavy weekend competition. How: Create two separate programs, one for each day of training. This program can be utilized between strength training days. NOTES: EQUIPMENT: Dumbbells, MB (3-4 kg), SB, MB with a rope (3-4 kg), JC Bands.

Power program #5 What: Three-day power program that can be done at any gym that has all the toys! The program enhances power in: total body, pushing, pulling, changes of direction and rotation. Who: Intermediate to advanced trainee that participates at a higher level of competition. Why: Trainee wants optimal power development with no limitations of time or equipment. How: Create three separate power programs, one for each day of training. This program can be performed between strength training days.

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NOTES: EQUIPMENT: Tires (150 and 600 lbs), 10’-1½” rope, high boxes, sidestrike, slide, MB with a rope (3-4 kg).

Power program #6 What: Three-day, advanced power program using the Olympic lifts. This program enhances extension power of the core, hips and legs. Who: Advance trainee who participates at a higher level of competition. This type of program is very popular with the high school and college off- and pre-season training. Why: Trainee wants optimal power development with no limitations of time or equipment. How: Create three separate programs, one for each day of training. This program is often combined with sport-specific skill training on the other days of the week. NOTES: Warm-up with the Chopper Protocol.

Power program #7

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What: Two-day, advanced power program using the Olympic lifts. This program enhances extension power of the core, hips and legs. Who: Advanced trainee who participates at a higher level of competition. This type of program is very popular with the high schools and colleges for in-season training. Why: Trainee is limited on time and wants to maintain strength and power. How: Create two separate programs, one for each day of training. This program is often combined with sport-specific skill training or sports practice on the other days of the week. NOTES: Warm-up with the Chopper protocol.

Power program #8 What: Three-day, advanced complex training program. The program enhances total-body power. Who: Advanced trainee who participates at a higher level of competition. Why: Trainee wants optimal power development with no limitations of time or equipment. How: Create three separate programs, one for each day of training. This program can be complimented with an SAQ® or power program. NOTES:

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Perform the traditional exercise for 5 reps (with 8RM), rest about 1 minute and perform the explosive equivalent for 5 maximal reps. Rest 1-2 minutes between complexes (paired sets). Medicine ball throws can be performed against a far wall or partner for ball retrieval. Use medicine balls that don’t bounce for indoor throws. Warm up with Chopper protocol and cool down with Fab 5 protocol.

Power program #9 What: Three-day, hybrid power program and a field power program. This program uses a combination of complex training and functional training to enhance total-body power and function. Who: Advanced trainee that participates at a higher level of competition. Why: Trainee wants optimal power development with no limitations on time. How: Use tri-plexes to create two separate hybrid programs, one for each day of training. This program is complimented with a 3rd day of power training; may add optional 4th day of SAQ or power program. NOTES:

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Pair up exercises that look and feel the same—one traditional exercise and one “explosive equivalent” (i.e., an explosive exercise that feels and looks the same as the strength exercise). Perform the traditional exercise for 5 reps (with 8RM), rest about 1 minute and perform the explosive equivalent for 5 maximal reps. Casually proceed to the functional exercises (use it as an active rest period). Rest 1-2 minutes between complexes (paired sets). Med ball throws can be performed against a far wall or partner for ball retrieval. Use medicine balls that don’t bounce for indoor throws. Warm up with Chopper protocol and cool down with Fab 5 protocol.

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Power program #10 What: Three-day split, advanced hybrid power program. The program uses a combination of complex training and functional training to enhance total-body power and function. Who: Advanced trainee that participates at a higher level of competition. This program is a favorite with our mixed martial arts fighters. Why: Trainee wants optimal power development with no limitations of time or equipment. How: Use tri-plexes to create three separate hybrid programs, one for each body movement and training day.

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NOTES: Pair up exercises that look and feel the same—one traditional exercise and one “explosive equivalent” (i.e., an explosive exercise that feels and looks the same as the strength exercise). Perform the traditional exercise for 5 reps (with 8RM), rest about 1 minute and perform the explosive equivalent for 5 maximal reps. Casually proceed to the functional exercises (use it as an active rest period). Rest 1-2 minutes between complexes (paired sets). Medicine ball throws can be performed against a far wall or partner for ball retrieval. Use medicine balls that don’t bounce for indoor throws. Warm up with Chopper protocol and cool down with FAB 5 protocol.

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Larry is 87 years young! He loves to keep his power up by using the heavy bag.

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We have come to one of our favorite sections of this book: the Metabolic Power Section. As the name implies, our “Outlast Them All” programs are designed to develop metabolic power and make sure the IHP client or athlete is the last one standing when the smoke clears. One of the things that surprises visitors at IHP is the level of intensity that our clients and athletes train at. At IHP we believe in being that last man or woman standing. We always tell our clients, “If you survive IHP training, the competition will be child’s play.” It is our belief that a well-conditioned athlete can challenge those with talent and physical qualities they are not blessed with. As we mentioned in the previous section, power can be expressed in several ways. The Power section dealt with power development, or force x velocity! This section addresses power endurance (often referred to as “metabolic power”). Reviewing the power formula, we see the relationship between work and time:

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Practical example: Tom performs an overhead press with 100 pounds for a set of 5 reps, at a 3/0/3 tempo. The set takes him 30 seconds to complete (5 reps x 6 seconds). Joe performs the same set, but performs the reps in an explosive fashion (i.e., trying to finish the sets in the shortest time possible). Joe gets the set done in 5 seconds. Question - Who produced more power during the set? Answer - Joe A faster mile run or more punches in a round have been traditionally classified as aerobic-dependent events. However, we are not dealing with low-level aerobics here; we are dealing with repetitive, sub-maximal power movements. Traditionally, many power athletes (e.g., combat athletes, soccer players, basketball players, football players, etc.) have been over-training the aerobic system, while looking for better conditioning. These athletes have been prescribed miles of running to prepare them for their powerendurance events. The results of the use of aerobic training to develop power endurance have been pitiful. These events are power-dominated; they are made up of repeated short bursts of high energy. It is a different energy system, a different neural input, and a different muscle action. In simple terms, to be effective in these types of power events, you MUST train like the event (repeated short-term blasts). Otherwise, get ready to suck wind when the going gets fast and furious. From the relationship established by the power formula, you can see the importance of packing as much high-power work as possible into a unit of time. In other words, train hard for short bursts, and do it repeatedly. The unit of time you will be working will be specific to what you are getting ready for. For example, if the event requires 7

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seconds of work every 20 seconds (e.g., tennis), I will perform explosive exercises for 7 seconds in duration and provide 15-20 seconds of rest between each exercise. Likewise, if the event we are preparing for requires 5 minutes of repeated power efforts (e.g., a mixed martial arts fight with 5-minute rounds), then we will create a circuit of event-specific explosive movements that lasts 5 minutes in duration. If the rest periods are one minute between rounds, then that is the rest period we use between our fighting circuits. There are many ways to approach metabolic power, and its development is also a progression. For example, you can start with simple sprinting intervals just to get an individual ready for repeated, high-power event training. The specificity of the training can then progress to detailed, event-specific movements. Some fitness and conditioning professionals use sprints as the sole method of developing metabolic power. However, this is a myopic view to training. We have found that the body (and mind) handles the negative effects of accelerated lactic acid production (high acid levels) in different ways. For example, we have seen wellconditioned wrestlers who have used running for conditioning, cramp up and fatigue in hard matches, especially in their arms. The reason for this is, although acid levels are controlled throughout the body, there are localized control mechanisms that specifically deal with low pH (high acidity) levels. If one does not train the local area (specific muscle groups) to handle high metabolic output, the body and lungs will feel great, but that area will shut down. This is why we created our hybrid system of training and our specific metabolic protocols Regardless of the approach you use, training remains a simple case of proper progression and specificity. Start with a general approach, then get more specific as the training evolves.

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All of the power programs presented in the previous Power section can be effective in developing power endurance; just remove the rest periods between exercises. In essence, all of the power programs, especially the hybrid programs, can be used to develop metabolic power if they are treated as fast-paced circuits. Technically speaking, we have provided 20 different metabolic power programs to chose from, 10 from the previous Power section and 10 from this section. Experiment with various loads and rep ranges, depending on the nature of the activity you are preparing for. The Metabolic Power programs you will see in this section cover a wide variety of applications. We provide some simple protocols that can be done on a bicycle, such as an Airdyne. These protocols are great for unsupervised training, or when dealing with an injured athlete that needs to maintain high metabolic power during rehab. We have also included some modified versions of the power programs from the previous section; this shows how small tweaks can modify the programs. Below we have summarized some of the guidelines to keep in mind when using the Metabolic Power programs provided in this section. DO NOT use power endurance programs with deconditioned individuals. Create a training base with a 4week conditioning, hypertrophy, or strength program before going into a metabolic power cycle. Optimally the athlete would go through all cycles. However, even a conditioning cycle will prepare someone for a beginning power metabolic program. We may use a low-volume power endurance program for 2 weeks, followed by a higher volume and more intense

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progression for 2-4 weeks to create a progressive 4-6 week metabolic program. PREPARATION – Always prepare your body for explosive work. We prefer a dynamic warm-up to static stretches when preparing for explosive work. One of our favorite warm-up protocols is the Chopper. We combine the Chopper with 5 minutes of rhythmic dynamic flexibility (e.g., jogging, arm swings, T-stab push-ups, skipping, lateral lunging, etc.). This preparation will ensure safety and effectiveness in your power training. INTENSITY - Power endurance requires continuous submaximum efforts. On functional circuits, keep the progressions challenging and the pace fast, just like the activity you are preparing for. When using complex pairs, perform the lifts as fast as possible, with control. Immediately after the power lift, go to the power exercises (e.g., medicine ball throws) and explode on each rep. Keep the intensity high and repetitive. Intensity is everything in metabolic power training. RECOVERY and VOLUME - Incomplete recovery is the name of the game in metabolic power. The quality of work has to remain high, in the absence of full recovery. Everything gets done as a circuit and at fast speeds. Recovery between sets (circuits) can vary, depending on the nature of the target activity. For example: When getting ready for skiing, circuit lower-body and rotational power exercise for 60-120 seconds (to mimic a run). Then, rest for 1-2 minutes (to mimic a rest period waiting for skiing partners. Repeat the sequence

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6-8 times to mimic a day’s worth of skiing (e.g., perform one JC leg crank. See Protocol section). When getting ready for football, circuit 3-4 footballspecific power exercises that are 6-12 seconds in length, resting 15-30 seconds between each exercise. Perform 3-4 sets of a circuit, resting 2-3 minutes between sets. We can design three different circuits, which will give you 27-48 sets or plays (e.g., 4 exercises/circuit x 4 sets/circuit x 3 circuits = 48 plays). VOLUME and INTENSITY - There are many ways to manipulate intensity and volume during a Power Endurance cycle. For example: Increase intensity by increasing the amplitude (distance) of any exercise (e.g., longer throws and higher jumps). We may gradually (over weeks) work up to the sets and reps indicated. The first week we may do 2 sets of 5 reps of the exercise; the second week we may do 3 sets of 5 reps; and the fourth week we may do 3 sets of 10 reps. We may start the cycle with light loads or a low-level progression that will allow the athlete to hit the sets and reps indicated. Using light loads or low-level progressions can, in essence, serve as a base “conditioning” cycle. If using this approach, extend the power cycle to 5-8 weeks; the first 3-4 weeks will serve as a lower-volume, lower-intensity conditioning program.

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TEMPO and RHYTHM – Like power development, metabolic power uses fast tempos and rhythms. We want explosive movement with CONTROL! Power training is a “big return” endeavor, but with risks; especially if control of movement is compromised. Use these programs as programming ideas and guidelines, not as exact prescriptions for any one client. We may substitute days, circuits and exercises between programs. We may substitute any exercise in a program with a similar one. If a specific piece of equipment used for one of our exercises is not available, substitute the exercise and use available equipment. We may use a combination of bi-plexes, tri-plexes, and quad-plexes within any single workout.

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JC instructing a class on the finer points of shoulder and core stabilization.

“Metabolic Power” program #1 What: Cycle ergometry metabolic power program. The program can be done on an Airdyne bike, or similar piece of equipment. Who: Intermediate to advanced trainee that wants higher levels of metabolic power. This program involves zero impact, making it great for the injured trainee and conserving joint health in large individuals (i.e., the low impact saves the joints). Why: The Airdyne conditions the upper body (push/pull) and lower body (pedaling). How: Create a progressive, 30s hard /30s light, 14-minute interval program. This program can be done 3-4 times per week, by itself or after a training session. NOTES: EQUIPMENT: Upper- and lower-body ergometer.

“Metabolic Power” program #2

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What: Advanced metabolic power program done on the Versa Climber. Who: Advanced trainee wanting excellent metabolic power. Why: The Versa Climber conditions the upper body (push/pull) and lower body (stairs). This program involves zero impact, making it great for the injured trainee and conserving joint health in large individuals (i.e. the low impact saves the joints). How: Create a progressive, 30s on /30s off, 20-minute interval program. This program can be done 2-3 times per week, by itself or after a training session. NOTES: EQUIPMENT: Versa Climber.

“Metabolic Power” program #3 What: Advanced metabolic power program. The program is done on the NordicTrack Incline Trainer. Who: Advanced trainee who wants to use treadmill running to develop metabolic power. Why: This protocol is perfect for days when weather does not allow outside conditioning. How: Create a progressive, 10s on /40-50s off, 10-minute interval program. This program can be done 2-3 times per week, by itself or after a training session. NOTES:

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EQUIPMENT: NordicTrack Incline Trainer.

“Metabolic Power” program #4 What: Advanced metabolic power program. This protocol involves a 300-yard, interval running program. Who: Advanced trainee needing excellent metabolic conditioning. This protocol is perfect for combat athletes needing brutal conditioning in the 6-10 minute range. We use this progression with our wrestlers; all of them are in killer shape for the post-season championships. Why: The trainee enjoys running and can handle the rigors of sprinting. How: Create a progressive, 8-week, 300-yard shuttle program. We use this program before practice, 1-2 times per week. NOTES: EQUIPMENT: Two cones, a 25-yard running area. Elite athletes will finish repeated 300s in about 57-65 seconds. Well-conditioned athletes in lighter weight classes (under 170 lbs) will consistently finish repeated 300s in less than 75 seconds. Beginners and heavier athletes may take up to 80-90 seconds to complete repeated 300s. Improvements are seen quickly with this protocol (i.e., from week to week).

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“Metabolic Power” program #5 What: Intermediate to advanced metabolic power program. The program uses a full agility ladder. Who: For the trainee that wants to use biomotor skill on an agility ladder to develop metabolic power. Trainee MUST have mastered all of the skills in the protocol prior to engaging in this metabolic program. Why: Trainee has mastered the fundamental agility ladder skills and is ready to perform them with incomplete recovery (in a fatigued state). How: Separate the agility ladder into two 5-yard sections and place them next to each other (about 5-10 yards apart). Assemble a series of skills to be performed as a circuit: run through one section, jog to the other section and run through it = one set). This program can be done 2-3 times per week, by itself, or as part of a field training session. NOTES: EQUIPMENT: Agility ladder. ALL skills must be done at full speed. Rest 1-2 minutes between exercises (3 sets) and 3-5 minutes between groups of exercises.

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Agility ladders can be set up anywhere (indoors or out), and can handle any size group. Here one of our trainers, Griff, leads a group of coaches in a Shuffle.

“Metabolic Power” program #7 What: Advanced metabolic circuit program. This protocol involves a circuit of specific movements specific to mixed martial arts. We have modified the program to match the exercises provided in our exercise section.

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Who: Mixed martial arts athletes needing brutal conditioning for 5minute rounds. Why: Circuit can mimic a 5-minute round without the wear and tear of live sparring, How: Create a 5-minute circuit of mixed martial arts specific movements. Match the number of circuits to the number of rounds in a match (i.e., 3 circuits if you are preparing for 3 rounds). We perform this program 1-3 times per week, depending on the emphasis of the cycle and what the demands for sparring are. NOTES: EQUIPMENT: 18’ rope, stability ball, DBs. Our fighters finish this circuit under 5 minutes. We gradually reduce the rest periods between each circuit to one-minute rest.

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An MMA athlete hangs on for dear life on his third fighting circuit.

“Metabolic Power” program #8 What: Two-day, total-body hybrid metabolic power program. The program incorporates complex training and functional training to enhance metabolic power and function. Who: Advanced trainee who participates at a higher level of competition. Many of our power endurance athletes use this program during season. This program is a favorite with our pro NFL athletes (especially linemen). Why: Trainee has developed power and now wants to add “gamelike” metabolic conditioning. The trainee has access to a wide variety of specialty equipment. How: Use quad-plexes to create two separate hybrid programs, one for each training day. The entire body will be trained each day with traditional lifts. NOTES:

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May add a power, SAQ, ladder, or medicine ball throw program on other days of the week. Pair up exercises that look and feel the same—one traditional exercise and one “explosive equivalent” (i.e., an unloaded exercise that feels and looks the same as the traditional strength exercise). Perform all exercises indicated without rest until all sets are performed: the traditional exercise for 5 reps (with 8RM), immediately followed by the explosive equivalent for 5-10 explosive reps, followed by the functional exercises indicated. If we need a breather, we transition a little slower from the last exercise to the first exercise in the circuit. Medicine ball throws can be performed against a far wall or partner for ball retrieval. Use medicine balls that don’t bounce for indoor throws. Warm up with Chopper protocol and cool down with Triple Threat protocol.

“Metabolic Power” program #9

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What: Three-day split, advanced hybrid metabolic power program. This program incorporates complex training and functional training to enhance metabolic power and function. Who: Advanced trainee that participates at a higher level of competition. This type of program is a favorite with our pro NFL athletes (especially linemen), during pre-season training. Some of our fighters also enjoy this type of program as their last cycle before a match. Why: The athlete has developed power and now wants to add “game-like” metabolic conditioning. The athlete has access to a wide variety of specialty equipment. How: Use quad-plexes to create three separate hybrid programs, one for each major muscle group and training day (i.e., lower body, push and pull). NOTES: Pair up exercises that look and feel the same, one traditional exercise and one “explosive equivalent” (i.e., an unloaded exercise that feels and looks the same as the traditional strength exercise). Perform all exercises indicated without rest until all sets are performed: the traditional exercise for 5 reps (with 8RM), immediately followed by the explosive equivalent for 5-10 explosive reps, then the functional exercises indicated. We may transition a little slower from the last exercise to the first exercise in the circuit if we need a breather. Medicine ball throws can be performed against a far wall or partner for ball retrieval. Use medicine balls that don’t bounce for indoor throws.

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Warm up with FAB 5 protocol and cool down with Triple Threat protocol.

“Metabolic Power” program #10 What: Four-day split, advanced hybrid metabolic power program, incorporating complex training and functional training. Who: Advanced trainee that participates at a higher level of competition. Why: The trainee has developed power and now wants to add “game-like” metabolic conditioning. The trainee has access to all equipment needed. How: Use quad-plexes to create four hybrid programs, one for each training day and each muscle system. NOTES: May add a power, SAQ, ladder, or medicine ball throw program on other days of the week. Pair up the traditional exercises and their “explosive equivalent” (i.e., unloaded exercise that feels the same as the traditional strength exercise). Perform all exercises indicated without rest until all sets are performed: the traditional exercise for 5 reps (with 8RM),

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immediately followed by the explosive equivalent for 5-10 explosive reps, followed by the functional exercises indicated. Medicine ball throws can be performed against a far wall or partner for ball retrieval. Use medicine balls that don’t bounce for indoor throws. Warm up with Chopper protocol and cool down with FAB 5 protocol.

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This section provides the hybrid charting system we use with many of our clients. Below, we have provided a completed day so you can see how we track the exercises, intensity and volume. This charting system is just one example of what can be utilized to design a program, chart progress and keep notes. We recommend that you experiment with various formats and adopt the one that feels most comfortable.

MONDAY of a POWER Phase Monday (Hip Power)

Hybrid Charting The following pages illustrate the charting system we use for our hybrid programs. We have included 3- and 4-day blank charts for copying purposes. We hope these charts will make your life a little easier and your job much more fun.

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Fitness charting

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The following pages illustrate one of our favorite ways to chart fitness clients. Depending on how many times the client works out per week, this chart can provide two weeks at-a-glance (if they work out three times per week), or three weeks at-a-glance (if they work out twice per week). The first page provides an example of how the chart is used. Just to provide an idea of the practicality of the chart, we filled out the name of the client, the phase of training, the goal of the phase, the date, the session number (i.e., if they bought a package), and all of the information of the first training session. Notice that each exercise (except for the first one) has a symbol associated with it. This symbol, along with the load used for the exercise, is noted in the “Load” box; this allows us to quickly identify the load and what exercise was performed. The sets and reps are noted in the “Reps” box. When working in circuits, as this client did, we list the exercises vertically in the “Sets” column. The second chart is a blank chart for copying purposes. Please feel free to use these charts to program clients and chart their progress. You must learn to write small and neat to be able to make the information fit into the boxes; everyone’s printing really improves when they start to work at IHP. When we need new charts, we use Microsoft Excel to create them. Although this method of charting does not provide specifics (e.g., rest periods, variations of a progression, etc.), it does provide an enormous amount of general information. This chart allows us to quickly see how a person has progressed through intensity, volume and progression. This information is a must when team training at a facility; different trainers or coaches working with the same individual. When we need to communicate more specific information, we simply write “see back” on the chart and document specifics on the back of the chart; dated and initialed.

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Gary Lavin teaching a group of trainers at one of the many IHP seminars.

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The following pages illustrate some of the ready-made protocols we put together in PowerPoint. We hand them out to our clients as homework, or when they purchase stability balls, bands or medicine balls. They are also great to set up as posters in any training facility. With PowerPoint and a digital camera anyone can create these excellent educational and promotional materials. Give it a try; here is how to do it. 1. 2. 3. 4. 5.

6.

7. 8.

Open up a new slide in PowerPoint. Go to File “Page Setup.” Select the “Orientation preference” (we use “Portrait”). Select a size in “Slides sized for” (we select 24”x36” or 8.5” x 11”) The poster is ready to be created. *Add text. *Add color. *Import images. Importing images. *Make sure to know the file that contains the images to be used. *Hit “Insert” (tab up at the top of the page). *Select “Picture.” *Select “From File.” *Go to the file where the picture is, select picture, and doubleclick it. It is now on the slide! Size pictures and move text around to meet the design of the slide. The file can be saved to a disk and taken to any printing shop for mass duplication. Small quantities can be printed out of any

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printer. 9. To save the file in a compressed format: 1) Go to “File,” 2) click “Save as,” 3) choose “JPEG.” This will compress the size of the file so it can be sent to clients and friends over the internet. Anyone that is proficient in computers can set up this technology. We recommend hiring a professional to set this up for those that are not computer savvy. We ask our clients to do the same thing; therefore, we must practice what we preach. This little setup is great way to make a few extra dollars and increase promotions.

NOTE: We urge everyone to makes copies of these protocols and give them to friends and clients. These programs are not specific prescriptions for any one client or athlete! Each trainer and coach MUST determine the efficacy and appropriateness of these protocols on a case-by-case basis. PLEASE look out for the safety of clients and athletes. Progress clients and athletes into protocols, such as the ones we offer in this section, with care and deliberation. Once the proper training proficiency has been reached and there are no contraindications, PLEASE FEEL FREE TO COPY AND HAND OUT THESE PROTOCOLS.

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The following pages provide some of the exercises we utilize when designing programs at IHP. We have tried to stay with the exercises in our “Essence of…” videos and DVDs, for easy referencing. However, we have also added new exercises that are not in the “Essence of…” series; we wanted to show some new developments in our exercise selection and implementation. All exercises selected for our programs were based on the space and equipment available at IHP. If a piece of equipment we recommend is not available, feel free to substitute an equivalent exercise. For example, we use the FreeMotion line of resistance training machines. If the FreeMotion line is not available, substitute the FreeMotion exercise with a machine exercise that is available. Remember, this section is not an exhaustive review of the exercises we use or like; we could never address the variability and diversity of our training repertoire in any one volume of work. Use this section to get an idea of what we are doing at IHP, then tailor the exercises and programs to suit specific needs and situations.

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This is how creative we get at IHP. Since we don’t have a swim bench, we use ply-boxes, bands and a Bosu Ball to create the exact training environment we need. This setup provides a combination of a hyperextension bench and a swim bench, allowing us to train the core and metabolics at the same time.

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Barbell Exercises HIP/LOW BACK EXERCISES

LOWER-BODY EXERCISES

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PUSHING EXERCISES

PULLING EXERCISES

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FreeMotion Machine Exercises LOWER-BODY EXERCISES

PUSHING EXERCISES

PULLING EXERCISES

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CORE EXERCISES

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Dumbbell Exercises LOWER-BODY EXERCISES

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PUSHING EXERCISES

PULLING EXERCISES

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COMPOUND TOTAL-BODY EXERCISES

ROTATIONAL AND MISC EXERCISES

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Bodyweight Exercises LOWER-BODY EXERCISES

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PUSHING EXERCISES

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PULLING EXERCISES

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CORE and NECK EXERCISES

GRIP WORK

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Stability Ball Exercises LOWER-BODY/CORE EXERCISES

PUSHING /CORE EXERCISES

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PULLING /CORE EXERCISES

CORE/BALANCE and ROTATION EXERCISES

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Medicine Ball Exercises LOWER/TOTAL-BODY EXERCISES

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PUSHING EXERCISES

ROTATION EXERCISES

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CORE FLOOR EXERCISES

AGILITY EXERCISES

SHORT RESPONSE THROWS

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LONG RESPONSE THROWS

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Band and Pulley Exercises LOWER-BODY EXERCISES

PUSHING EXERCISES

PULLING EXERCISES

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ROTATIONAL and CORE EXERCISES

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Auxiliary Exercises SHUTTLE MVP

BLADE

SORINEX LAND MINE

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MV2-Versa Pulley

SIDESTRIKE EQUIPMENT

CARDIO

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BOXING DRILLS

BALANCE DRILLS

SLIDE

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LADDER

FITTER

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TIRES

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Out to Pasture? Not Me…Not Yet! By Juan Carlos “JC” Santana So you still want to rock with the young guns, but the years are coming hard and fast? You are not alone, and you have more tools at your disposal than you may think! We are living in miraculous times, times defined by technologies that not only put more years into people’s lives, but add more life to those years. As we welcome the “age wave” (1), we are feeling younger and living longer. The urge, time, means, and desire to stay active and competitive are prevalent among many within the middle-aged and senior populations. Whether people were once athletes or are taking up a sport for the first time, the master classes in many sports are seeing an enormous growth. Many master athletes are still competing at the national and world levels. Yes, this means some of these 30-, 40-, and even 50-year-olds are giving the Olympic hopefuls a run for their money. As a matter of fact, it is not uncommon now to see athletes competing into their late 30s and early 40s on the world stage of athletic competition. So what factors play into our ability to tap into the fountain of youth? This article series will cover some of the lifestyle, nutrition, and training strategies we have used at the Institute of Human Performance (IHP) to allow our not-so-young, ocean-loving seagulls to still soar with the eagles. The first part will deal with some general concepts and recommendations. We will also offer a basic example of a program that most master athletes can use as a template. In the

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second part of the series I will share with you my 40-pound journey into the USA Judo Masters Championships. IHP is located in sunny and beautiful Boca Raton, Florida. Boca Raton is a coastal community with an affluent and mature population. The city is a haven for sports 12 months of the year. There are leagues, clubs, and national organizations that support just about every sport you can imagine, from deep diving to snow boarding. If you can imagine it, there is a club for it. Most clubs hold some form of event that allows participants to show their stuff. Therefore, training the master athlete has become one of the things for which IHP has become well known. So what makes our training at IHP different? One simple word—attitude! Most of our master athletes are your average 35- to 50-year-olds who played high school or college sports and are heavier than they were when they were playing those sports. They have careers, businesses, families, little time, and all of the other concerns that become excuses. All of them combat some daily physical condition, from nagging aches and pains to chronic health issues. Some control their ailments with medications, while others see aggressive training and competition as their lifeline. All of our master athletes could view their shortcomings in the genetic pool as an excuse as to why they can’t do some things, but they don’t! They focus on the reasons why they should do it, and that is the beginning of the IHP attitude. Let’s look at what master athletes are up against and how we handle these challenges at IHP. When the aches and pains show up, we do the intelligent thing: We refer individuals to our physical therapy department. I have never been part of the industry’s push to turn trainers and coaches into therapists or corrective specialists. We believe in being great at what we do— kicking people’s butts without causing injury. We let our

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physical therapists do what they do best: Assess and provide a diagnosis and plan of attack. Once they have that plan, our trainers launch it with a deliberate and progressive vengeance. We have all the love and understanding for our clients, but we have no pity on their conditions. Here is the short and skinny on our experience with the aches and pains of our master athletes, and of all our clients for that matter: Most of the aches and pains we see are related to being out of shape. The master athlete is still trying to participate in activities at levels of a much younger population. So, our first order is to get our master athletes in the best shape they can possibly get into. If we still have aches and pains after we have addressed all the issues set forth by our physical therapy department, then we will learn to live with them or else forget about pushing the envelope and competing. Even young athletes ache everywhere when they push the performance envelope. What makes you think a master athlete won’t? If you want to be pain free, then walk, mediate, do some tai chi, chill, and just watch the tides come in and out. If that is not for you, then shut your pie hole and train hard. It’s that simple. General Guidelines of IHP Physical Therapy Identify cause of trauma or symptom. Reduce or eliminate the source of trauma or symptom. Eliminate symptoms or reduce to a controlled level. Increase functional capacity to a level where a symptomatic activity is no longer symptomatic. Many master athletes and middle-aged people in general have weight issues. Yes, they are fat! They are usually way behind on new nutritional and supplement developments. Although our clients know

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that we at IHP do research, are a wealth of knowledge, and work with the top people in the industry, they still see us only as their coaches. For example, although I stay up on nutritional research, can provide articles, and am a phone call away from the top guns in the industry, my clients see me as their coach and friend—and incapable of being up to date on nutrition. They will refuse to listen to me on sound nutrition and supplement ideas and recommendations. That’s OK by me. Referring out the nutritional component associates me with a very powerful sphere of people and keeps me out of that ugly controversy we read about so much—whether coaches should even mention well-published, efficacious supplemental strategies. At IHP, we refer all nutritional cases to anti-aging expert Dr. Allyn Brizel, MD. Dr. Brizel’s office is 5 minutes away by car and he is an expert on supplements, hormonal therapy, and weight loss. I first referred clients to Dr. Brizel because it was simply the best thing for my clients. However, since then, this is what has developed: We have grown to be friends and occasional training partners. We have developed an incredible cross-referral system and larger circle of influence. Our clients are delighted to have the best care in both aspects of fitness and wellness. Both of our businesses have a more powerful and professional look and feel. All of our clients who have committed to their goals and followed Dr. Brizel’s advice have achieved the weight and look they wanted. But, you know how that is; 24/7 nutrition is not easy and many individuals just accept how they look rather then go through the sacrifice necessary for change.

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Dr. Brizel’s General Guidelines for Weight Reduction Daily consumption of about 10 calories per pound of bodyweight when sedentary Daily consumption of about 15 calories per pound of bodyweight when training light Daily consumption of about 20 calories per pound of bodyweight when training hard (e.g., twice a day) About 1 gram of Protein per pound of body weight when cutting weight and training hard Most fats should come from fish oils and flax seed oil Eat only low-glycemic carbohydrates Note: These guidelines are tailored to the specific profile of the patient as delineated by physical examination, blood work, and individual preferences. Now that we have taken care of the “This hurts” and the “I wish I looked 17 again” issues, let’s look at some of IHP’s training approaches. Whether we are working to get someone out of pain or optimizing their performance levels, our attitude is the same: “Hurt in practice so you don’t bleed in battle.” Performance is often a battle of wills having little to do with skill; the one left standing at the end wins. Therefore, we make a concentrated effort to create mentally strong people capable of enduring the pain of superhuman efforts. Seasoned adults have survived and dealt with challenges and adversities that would cripple a younger person (e.g., birth, death, divorce, relocation, financial despair, and so on). We use the mental toughness and discipline that only many years of life can provide to make up for the physical decrements that this same longevity brings

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about. With metal toughness on our side, we can bring on the pain of training.

Our professional clients compete on weekends as if their lives were on the lines. Here one of our competitive tennis players practices his rotational mechanics. The training modalities and intensities of the master athlete are pretty much the same as those for younger athletes. The only difference is the recovery. We have seen master athletes cut their volume of work so they can train regularly, and we have also seen them train hard but less often. Both approaches work, but I personally prefer training hard and less often than lowering the training intensity. The reason for this is that intense training more closely mimics competition and thus we never have to go into uncharted waters during the competition. The way we see it, our clients go into the competition knowing that they will outlast anyone. The knowledge that you can take your opponent to pain thresholds they have never visited is a great weapon. IHP sends all of its

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master athletes out with this weapon in hand. Let’s look at some of the protocols we use.

In between the hard stuff, active recovery can be as simple as practicing sport mechanics on a single leg or with the non-dominant side. Here one of our competitive golfers practices his drive on a single leg. The following blueprint has been successfully used by our local police department and our master athletes to get into shape for their events. We can make slight alterations to the program to make it very specific to the events they are preparing for. Remember, this is just a blueprint to give you a feel of what a program may look like. We have mixed some traditional modalities (i.e., free weights or machine equivalents) with some stability, balance, and metabolic runs. We assume the person has had some time off and is coming into the gym not knowing too much about functional training. So we start with some familiar moves and slowly convert the training to a more aggressive and eclectic approach. We also assume that putting on muscle is part of the game, so we use some standard hypertrophy exercises. We love Free Motion as machine alternatives to free-weight exercises. Toward the end, you will see the metabolic demands really kick up with the sprints and metabolic runs (300-yard

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shuttles). We use the NordicTrack Incline Trainers when doing indoor metabolic work.

One of Boca Raton’s finest works on hamstring and glute strength with a stability ball bridge

Two Boca Raton police officers get ready for their yearly challenge Feel free to perform this program as a circuit. For example, after the warm-up, perform exercises 2, 3, and 4 as a circuit. Then perform exercises 5, 6 as a circuit and then finish with the core work

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as a circuit. This approach allows users to finish the program faster and adds a bit of cardio to the game. You can also mix a traditional exercise with a core and a balance exercise to create circuits that allow users to better focus on one traditional exercise at a time. This hybrid format is very popular at IHP, and we call it the Triplex scheme (e.g., a traditional exercise, a core exercise, and a balance exercise). Our hybrid protocols allow stability and balance work to serve as an active rest between the big bangs of strength work. Our athletes live on our hybrid programs. The tempo of our hypertrophy and strength work is controlled but dynamic. I think that too much has been made of tempo work; a couple of people cited some research and everyone jumped on the bandwagon without ever questioning who was driving it. I have used tempo work and do not find it any more or any less effective then the dynamic tempos we use at IHP. I’d rather have my clients get the work through additional reps as opposed to taking 5 to 10 seconds to do a rep. Personally, I suffer from training ADHD. This means I fall asleep if you slow things down too much. To me, slow tempos are boring. If I want someone to do 30 seconds of work, I’ll rep them for 15 with a load that will force them to finish in about 30 seconds. Using challenging loads for the appropriate rep range will not allow the weight to move faster than 1.5 to 3 seconds per rep. We do make sure that the eccentric motion gets the most control. When working heavy loads, the drop has to be right or injury will result. A controlled eccentric motion takes the longest part of the rep and ensures safe training. The concentric motion can be powered up much faster, as long as you take a bit off the top. I know what you’re thinking—this guy is nuts! Maybe, but I can only speak from experience.

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Personally, my legs have never been bigger then when I was doing 6 leg cranks in a row with bodyweight once per week (508 speed reps in under 10 minutes). This bodyweight protocol uses speed to load the muscle, and the tempo is “as fast as you can.” Our clients see excellent hypertrophy with this speed–power protocol. I have kept my bench press within 350 to 375 pounds without benching. I have used our metabolic chest protocols to keep our clients’ bench press numbers relatively high without tempo work, or even benching. Finally, the bodybuilding we do at IHP is for the purpose of moving the body. If I have the option to develop sufficient hypertrophy through a power model as opposed to a slow tempo model, I choose the fast tempo and power every day of the week (and twice on Sunday). I have read the research on activation thresholds, motor units, and fiber types. I understand the science and everyone’s desire to adhere to it, but I personally don’t have the time for science to explain all of the things I see working. So, I respect everyone’s opinions and their preferences, but I will not blindly adhere to one way of doing something, such as tempo training, when many effective approaches exist. The recovery between exercises and sets depends on many variables and the focus of the cycle. If you are performing exercises in succession (e.g., all squat sets in a row), we like 1 to 2 minutes of rest. I prefer to get more rest and use heavier loads. If we are performing a hybrid circuit, then we just slowly walk from station to station so that all exercises are completed in 1 to 2 minutes. In a strength phase we may slow down the rhythm of the session. If the goal is to break some records, then we get after it and use complete recovery. If we are in a power endurance cycle, then we will power through with minimal (i.e., incomplete) recovery.

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The set and rep schemes are also flexible. For example, if a beginner starts a 4-week cycle in a scheme of 2 to 3 sets, we usually go 2 sets the first week, 2 sets the second week, 3 sets the third week and 3 sets the fourth week. If the set scheme for an advanced athlete is 2 to 4, then we can go 2, 3, 4, and 4 on successive weeks. The rep scheme runs inverse to the sets for all strength moves (i.e., as sets increase, reps drop). Now, don’t take all of this as the only way to train. Stay free with the program—shake it up a little and make it taste right! When doing stability work and metabolic runs, we increase reps to add volume and increase stability endurance and functional capacity. For example, we will go 12, 10, 8, and 8 if we want to concentrate on strength during the hypertrophy cycle. If we want more volume and hypertrophy we will use a rep scheme of 12, 12, 10, and 10 during successive weeks.

Anterior Reach warm-up One leg balance with an opposite arm reach forward

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SB Skiers Roll from side to side

Level of performance and training can get so high, that we often can’t tell the difference between our master athlete and our younger competitors.

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1-4 weeks – General Hypertrophy and Intro to Function/Power KEY ABC - Right side, left side and center

OH – Overhead

BB - Barbell

SB - Stability Ball

DB - Dumbbell

1A - One Arm

FM - Free Motion machine

1L - One Leg

DAY MONDAY (Hypertrophy)

Sets/Reps

NOTES

1. Weighted Skip rope 1-4 weights x 20 1-4 lbs circuit jumps 2. BB Squat

2-4 / 8-12

3. BB Bench Press

2-4 / 8-12

4. FM Cable Row

2-4 / 8-12

5. Standing OH Dumbbell Press

2-4 / 8-12

6. BB Curl

2-4 / 8-12

7. SB Knee tucks

2-3 / 10-15

Prone knee tucks

8. SB Bridges

1-3 / 10-15

Progress to one leg

9. Treadmill (inclined) 2-3 / 1minutes- 1: 2– work: rest 6 mph, 10-20%

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WEDNESDAY (Function – stability and power) 1. Warm up (Choprotation-PNF)

2 / 10 each

Med-ball Chop protocol

2. Anterior reach warm-up

2/10-20

3. Squat Jumps

2-3 / 5

Progress to weighted vest

4. Dumbbell Matrix

2-3 / 72 total reps

Attached protocol

5. Reclined Rope Pulls or Climbs

2-3 / 8-12 or climbs

Progress to no legs

6. SB Push-Up Progression

2-3 / 8-12

Progress from SB

7. SB Leg Curls

2-3 / 15-20

Progress to one leg

8. MB Throws (chest) 2-3 / 5-10

2-4 kg MB

9. Treadmill runs (track runs optional)

2% incline for distance

5-7 minute run

FRIDAY (Hypertrophy) 1. Weighted Skip rope 1-4 weights x 20 1-4 lbs circuit jumps 2. Deadlift

2-4 / 8-12

3. Incline Dumbbell Bench

2-4 / 8-12

4. 1A DB Row

2-4 / 8-12

Stabilize with free arm

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5. Alt DB Upright Rows

2-4 / 8-12

Use Barbell

6. Alternating DB Curls

2-4 / 8-12

7. SB Hip lifts

2-3 / 10-20

Progress to one leg

8. SB Skiers

2-3 / 10-20

Progress to one leg

9. Treadmill (inclined) 2-4 / 30 sec-6 mph, 10-30%

1:3– work: rest

*Each major lift is performed heavy (i.e. close to failure) once per week. The other day 60-70% is used to train.

Rope Climb

Reclined rope pulls or climbs

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5-8 weeks – Peak Strength/ Develop power KEY ABC - Right side, left side and OH - Overhead center BB - Barbell

SB - Stability Ball

DB - Dumbbell

1A - One Arm

FM - Free Motion machine

1L - One Leg

DAY

Sets/Reps

NOTES

MONDAY (ST) 1. Warm up (Choprotation-PNF)

2-3 / 10 each Med-ball Chop protocol

2. Box Jumps

2-3 / 5

3. Standing DB Push 2-4 / 3-6 Press 4. BB Squat

2-4 / 3-6

5. Incline BB Bench

2-4 / 3-6

6. Bent over Row

2-4 / 3-6

18”-24” – add vest Perform explosive

Bodyweight

7. Knee tuck + skiers 2-3/ 10-20 of Use two legs – noncombo each stop exercise 8. Triple threat (SB Bridges+leg curls+hiplifts)

2-3 / 10-15 of each exercise

Use two legs – nonstop

9. 300 yard shuttle

2-3

1:3 –work:rest

WEDNESDAY (Function – stability

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and power) 1. Weighted Skip rope 1-4 weights x 1-4 lbs circuit 20 jumps 2. Squat Jumps

2-3 / 5

Progress to vest

3. Gary Gray’s DB Matrix

1 / 72 total reps

See attached protocol

4. Leg Crank

1-3 / 84 total See attached reps protocol

5. Reclined rope pulls 2-3 / 8-12 or Progress to no legs or climbs climbs 6. MB Explosive 2-3 / 8-12 Cross-over push-ups 7. MB throws (OH, Side and Back)

2-3 / 5-10

2-4 kg MB

8. Treadmill runs (track work optional)

7-10 minute For distance run

FRIDAY (ST) 1. Gary Gray’s DB Matrix

1-2 / 72 total Use 5-10 lb DBs reps

2. Weighted Vertical jumps

2-3 / 5

3. BB Deadlift

2-4 / 3-6

4. Flat BB Bench

2-4 / 3-6

Use Barbell

5. FM Cable row

2-4 / 3-6

Stabilize with free arm

6. Triple threat (SB Bridges+leg

2-3 / 10-15

Use two legs – nonstop

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curls+hiplifts) 7. Knee tuck + skiers 2-3/ 10-20 of Use two legs – noncombo each stop exercise 8. 300 yard shuttle

3-4

1:4 –work:rest

*Each major lift is performed heavy (close to failure) once per week. The other day 60-70% is used to train.

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9-12 weeks – Peak Power and Power Endurance KEY ABC - Right side, left side and center

1A - One Arm

DB - Dumbbell

SB - Stability Ball

1L - One Leg

OH - Overhead

DAY Sets/Reps Notes MONDAY (Power Endurance) 1. Weighted Skip rope 1-4 1-4 lbs circuit weights x 20 jumps 2. Leg Cranks

3-6 / 84

Use Med ball or Vest

3. Alternating MB Push-ups

2-4 / 10-20

4. Alternating Band Pull (rotating)

2-4 / 20

5. Alt Curl and Rot Press (DBs)

2-4 / 10-20

6. Sit-ups

1-2/ 45 sec

7. 300 yard shuttle

31:3 –work:rest 4/300yrds

BW+10%

8. SB Triple Threat – 2-3 / 10-15 1 Leg

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WEDNESDAY (ST and Power maintenance) 1. Warm up (Choprotation-PNF)

2-3 / 10 each

Med-ball Chop protocol

2. BB Squat (super set #1a)

2-3 / 5

1 min between exercises

3. Box Jumps (super 2-3 / 5-8 set #1b)

2-3 min between supersets

4. Bench Press (super 2-3 / 5 set #2a)

1 min between exercises

5. Explosive push-ups 2-3 / 5-10 2-3 min between (super set #2b) supersets 6. Pull-ups (or lat 2-3 / 5 pulldowns) (super set #3a)

1 min between exercises

7. OH Med ball throws 2-3 / 5-10 2-3 min between (super set #3b) supersets 8. Cable rotations

3-4 / 10

9. Incline Trainer runs 10-15 (track optional) minute

Various angles Run for distance

FRIDAY (Power Endurance) 1. Weighted Skip rope 1-4 1-4 lbs circuit weights x 20 jumps 2. Vested Verts

3/5

3. Matrix

3 / 72 (1520 lb DBs)

4. Push-ups

2-3 / 25-30

15-20-15% BW

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5. Reclined rope pull 2 / 20 6. SB Fab 5

2/10 reps per exercise

(Push-up, Hypers, rev hyers, knee-tucks, and skiers) 7. 300 yard shuttle

x5

1:3 –work:rest

8. SB Triple Threat – 2-3 / 10-15 1 Leg This plan has a little bit of everything in it and there’s lots of room for change. If you study the progressions over the 12 weeks, you will notice the slow but steady increase in intensity and in some cases volume (e.g., runs and stability protocols). An 8-week version of this protocol made the Boca Raton Police Department a wrecking machine. Some of the most improved officers were women. Use this program to develop your own approach to training master athletes. Watch for the “itis” problems and work around them, not through them. This program will prove an interesting game plan for any individual involved in an aggressive sport (e.g., basketball, flag football, soccer). It has plenty of muscle and a good bit of hustle. I’ve gone against the grain on some issues, like tempo. But that’s OK. Embrace change and possibilities and leave yourself open to options. Many people in the industry want to be a scientist, perform miraculous rehabilitations, and use $10 words. That’s cool by me— but it’s not me. I’m a coach, a personal trainer, and a PE teacher and I’m happy with that. At IHP we are great at what we do: Kicking them in the butt and slapping them on the back. I leave the other stuff to those who like it and I respect them for the perspective they bring to

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the industry. Now, that doesn’t mean I always have to agree with them. I can assure you what we are doing absolutely works; we would not be growing at the rate we are growing if we did not. Our clients would not be coming back if we were not delivering the goods. Take it all in and then make up your own mind and use what you like. In the next article, I will share with you my personal journey to the 2003 Judo National Masters Championships. I’ll tell you about the nutritional program Dr. Brizel turned me on to and all of the supplements I used. The program was brutal but you’ll find it interesting how I made it work with my travel and work schedule. Of course, lots of pictures will be included. You know me—no BS! I’ll give it to you straight and nasty. If I did it, you’ll know about it. We will even cover some things people don’t admit, or talk about! So stay tuned and I’ll show you why the old phrase “Youth is wasted on the young” may have some truth to it!

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This is one of my favorite ways to practice my Judo lifts – FreeMotion, Wings and 200 lbs.

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The Matrix (Gary Gray) This circuit was designed to provide total body training in all three planes. It is composed of a pressing sequence (3 exercises), a curling sequence (3 exercises), a lunging sequence (3 exercises) and lunge-to-press sequence (3 exercises). Each exercise is performed 6 times (3 per side). The total circuit is 72 reps and a target of 1:45-2:00 min should be aimed for. Progression Start with individual moves for 8-16 reps. Perform each complete sequence (6 reps of each exercise) Perform total circuit with body weight -- with hand/ankle weights --DBs -- Bar Perform with hand/ankle weights (not for time), complete recovery between sets, x 2 sets Perform with hand/ankle weights (not for time), complete recovery between sets, x 3 sets Perform with hand/ankle weights (for time), complete recovery between sets, x 3 sets Perform with hand/ankle weights (for time), 1:2 work rest ratio, x 3 sets Perform with hand/ankle weights (for time), 1:1 work rest ratio, x 3 sets

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When you can perform 3 sets with 1:1 in 1:45 –1:55 – add weight (5-10%)! THE MATRIX Sequences Pressing sequence (18 reps) Sagittal Overhead Press x 6 Frontal (“Y”) Overhead Press x 6 Cross Overhead Press x 6 Curling sequence (18 reps) Alternating curls x 6 Alternating Upright Rows x 6 Cross Uppercuts x 6 Reaching Lunging sequence (18 reps) Front lunges (sagittal) x 6 Lateral lunges (frontal) x 6 Rotational lunges (transverse) x 6 Reaching Lunging to Press sequence (18 reps) Front lunges to press (sagittal) x 6 Lateral lunges to press (frontal) x 6 Rotational lunges to press (transverse) x 6

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Leg Cranks By JC Santana Time Circuit I 25 sec

A Speed Squats – below parallel

24 Reps

35 sec

B Alternating Lunges

24 (12 Reps Each Leg)

30 sec

C Alternating 1 leg box push- 24 (12 Reps Each off (lots of air over box!) Leg)

15 sec

D Jump Squat (to parallel)

12 Reps

105 seconds Circuit II 25 sec

A1 Speed Squats – below parallel

24 Reps

15 sec

A2 Jump Squat (to parallel)

12 Reps

35 sec

B1 Alternating Lunges

24 (12 Reps Each Leg)

15 sec

B2 Alternating Split Jumps

12 (6 Reps Each Leg)

15 sec

D Jump Squat (to parallel)

12 Reps

105 seconds Med Ball Leg Circuit (Use

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3-7 kg ball) 25 sec

A Speed Squats with Push – 24 Reps below parallel

40 sec

B Alternating Lunges with rotations

30 sec

C Alternating Split Jumps with 24 (12 Reps Each rotations Leg)

20 sec

D Jump Squat with overhead 12 Reps reach

24 (12 Reps Each Leg)

110 seconds NOTE: You should be able to do 3 sets of 24 lunges or 24 squats without any pain or discomfort before trying week 1. Be sure to spend 2 or 3 training sessions mastering the correct rhythm and execution of each exercise in the circuit. Following the above recommendations will avoid the crippling DOMS that would result from trying this circuit for the first time. Circuit Progression - Twice a week (Monday and Friday) The eventual goal is to go through the circuits continuously without a rest. This is a six-week progression. The total volume in reps for each workout is in parenthesis. Week

Sets

Wk #1 2 X Circuits

Recovery between exercise

Recovery between circuit

1 Min Recovery 3 Min between circuits

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Wk #2 3 X Circuits

45 Sec Recovery

2 Min between circuits

Circuit Progression - Once a week Wk #3 4 X Circuits

45 Sec Recovery

90 Sec between circuits

Wk #4 5 X Circuits

30 Sec Recovery

60 Sec between circuits

Wk #5 5 X Circuits

30 Sec Recovery

No Rec between circuits

Wk #6 6 X Circuits

No Rec Recovery

No Rec between circuits

1) Dychtwald, K. Age Wave: How the most important trend of our time will change you future. Bantam Books, Los Angeles. 1990.

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Out to Pasture? Not Me…Not yet! The Saga Continues By Juan Carlos “JC” Santana Last article we covered some of the basic concepts we consider when training the master athlete and weekend warrior. This issue will get personal and specific. We will cover my own personal journey to a better health profile, a loss of 40 pounds of fat and the USA Judo Master’s Nationals. We will talk about the issues that face all of us trying to stay young – scheduling and time management, travel, training, recovery, supplements, steroids, and the most important thing – keeping it REAL! Let’s first start by giving you a history profile. Many people have called me a freak because of some of the exercises they have seen me do in demos or in my videos. Like everything else, there is a lot of smoke and mirrors in these exercises. What I mean by that is, they are hard to do – no doubt about that – but they also have a large skill component. That means all of these exercises have little nuances that allow them to be performed with ease. If you don’t know these little techniques, the exercise becomes almost impossible to do. Therefore, yes, I’m strong, but a far cry from what most people think or give me credit for. I have also been told that I’m blessed with genetics. That is also subject to interpretation. I’m about 5’9”. As far as naturally athletic, I would say I’m pretty average. For example, I’m not naturally fast, I don’t have a high vertical or have ever performed freakish lifts. I can gain muscle pretty fast, but can get fat even faster. I have terrible

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knees from all of the combative pounding of the last 35 years. Everything I have ever accomplished has come by outworking all of the competition. I have never won any “major” or national competitions. However, I have always preferred to get my butt kicked at a high-level event, rather then enter low-level competition and win. I have always “competed up” and have participated in events at the state and national level. I have always trained with pros or national champions and thus have had harder training sessions then competitions. As far as I’m concerned, I have had the life and wear and tear of a professional athlete for 30 years – that is a long athletic career. That is a longer period than most athletes compete for. As far as health, my parents are in their 70s. They are in relatively good condition and are on some meds. (Dad takes meds for hypertension, cholesterol, diabetes, and for an enlarged prostate). He is overweight but fit; he loves to move. Mom just started on cholesterol and diabetes meds after menopause; she hates to move. Considering that both of my parents have never lived a regimented life of proper nutrition and exercise, they are not doing too bad. As for me, I passed my first of 9 kidney stones at 25 and have had lithotripsy twice to break up large stones that would not pass. I’m on 100 mg of allopuranol and magnesium citrate every day to control production. A couple of years ago, I had to start taking 40 mg of Zocor to control my 240 CHOL (40 mg). SO, at 44, my health genetics seem, again, “very ordinary” at best! June of last year I was concluding my heavy workouts with my NFL guys. Since March I was training and eating like an NFL player. I was on creatine, not watching my diet and training heavy. What happens? I go from 215 to about 228. By early June my lifts are good enough to work out with 300+ pounders and “put it to them” on all the lifts. My joints were killing me; I was not recovering with all of

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my travels and pressure of a new business. I really needed something to happen, because I was on Vicodin and Vioxx to control the pain at night. One day, a man came into IHP and said he was a local MD looking for a place to refer his patients. We talked about what we did at IHP and what he did in his practice. It turns out that Dr. Brizel was an emergency medical doctor and internist, specializing in “antiaging.” He worked with some high-level athletes and many normal people just looking for that edge. When we spoke about my situation, he implored me to get some blood work at his office. I took Dr. Brizel up on his offer and he found my testosterone to be 195 ng/ml. (Normal ranges for a young male are 600-800 ng/ml.) He suggested the use of dermal application of a testosterone gel to regulate the T levels and see if higher levels would allow me to repair my constant training aches. After 4 weeks, my testosterone was up to 595 ng/ml. However, my weight had climbed to 232 pounds and my joints were worse (i.e., now I needed Vioxx and Vicodin to make the pain go away enough so that I could fall asleep for a few hours). Dr. Brizel did not like the fact that I was on Zocor and tried to get it down with niacin, guga lip extract and a variety of other supplements, which did not work over a 4-month period. Desperate from the pain and having some concerns of becoming a Vicodin junky, I started doing research on androgens. I read plenty of research and spoke with some of the top scientists in the country concerning the use of Decca and Dianabol. I spoke to Dr. Brizel and he was not for it, but understood my “Vicodin and Vioxx for life or a cycle of an androgen” desperation. He offered to monitor me and run a 4-week trial. He also preferred to see me go on a 4-week monitored trial of androgens than to see me become dependent on painkillers. This is the first time I have ever used steroids in my life –

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but it was either this to get better or stop training all together. I went on 1 cc of Decca per week, which is 200 mg, in addition to the T gel I was using. The results – in 4 weeks I shot up to 238 and did NOT get any better. My lifts started to decrease because the pain was worse and I lost my “mojo” for training. I stopped ALL steroid and supplement (Creatine) use after the 4-week trial. The take-home message here is, I don’t know why steroids did not work for me in terms of recovery and bigger lifts; maybe I was so over-trained (I don’t think that was it), I was at the point of no return when I started them. Bottom line is – I will not go that route again. After a 3- to 4-week layoff from training and all supplements, I was down to about 230. I started back training for about 2 months with no real goals in mind. By September, I had decided that the only way to really get back into shape was to have an end goal in mind. I made up my mind to get back into Judo and try to compete at Nationals the following April, in the 198-pound class. I started a mild jogging program to drop weight. I started with 1 mile per day, 3 times per week. By the second week my knees blew up from the little running I was doing. I had never had knee problems until that time. After a few weeks of dealing with the knee pain, I got an MRI and it showed that my knees were worn out. One knee showed a complex meniscus tear. My orthopedic surgeon recommended repairing the damage via arthroscopic surgery. Due to my lecturing schedule, surgery was set for January. That would give me 12 weeks to rehab before my competition. Between Sept. and Jan. I got in great shape using the upper- and lower-body elliptical, the program I outline in this article, judo practice and the great diet and supplement program Dr. Brizel had me on. I dropped 20 pounds between September and January using 4- to 5-week hypertrophy, strength and metabolic cycles (see training charts). I showed up in great shape for my knee arthroscopy.

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The day of the surgery I asked my doctor to go into both knees and get all of the cleaning over and done with. He agreed, but said rehab would be difficult on both knees simultaneously. I said I would deal with it and he agreed to the bilateral knee arthroscopy. When I came out of the surgery, he said that he had some good news and bad news. Good news – my menisci just needed some cleaning; they were still intact. Bad news – I have 60-year-old knees and will soon need a knee replacement if I keep up the pounding. I said, “NO problem, I’ll be a good boy and find ways to train without pounding my knees.” By January, Dr. Brizel had been trying to get my CHOL down with various supplements. He tried everything he knew and still nothing under 240. His work with a few compounds allowed him to design a plan of attack. It needed to be safe and effective. He decided to put me on Zetia to improve the effectiveness of the Zocor. He also put me on Avodart, a prostate medication that blocks the formation of DHT and raises testosterone levels. I also started using Test 1, a dermal gel that has been shown to be 7 times more anabolic than testosterone. Dr. Brizel and Tom Incledon designed and tested T1 with very promising results. After my knee surgery in January, I started the MONSTER SUPPLEMENT PROGRAM OUTLINED BELOW. By April I was down to 200 pounds. MONSTER SUPPLEMENTATION Arthritis - Weight loss - MEDS JOINT FORMULA Wobenzyme - (4 caps) - twice per day MSM - 3 grams (3 caps) - twice per day Glucosamine – 1000 mg (1 cap) - twice per day

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WEIGHT LOSS, anti-oxidants and recovery supplements Nutrient 950 (multi-vitamin and mineral) – 2 capsules – twice per day Flax seed oil – 14 grams - (Tablespoon) – with shakes Super EPA fish oils – 1200 mg - (2 caps) - twice per day Pure Whey - FM – (Taurine, Green tea and DHEA-Acetate-7) - (1 cap) - twice per day LIPOIC Acid – 100 mg - (1 cap) – twice per day Acetyl L-Carnitine – 750 mg - (1 cap) – twice per day Red Wine Extract and Dindolemethane 200 mg and 200 mg - (1 cap) – twice per day Free BCAA – 3 gram – twice per day (on empty stomach) Meds (Cholesterol, kidney stones, prostate and testosterone levels) Zocor – 10 mg - (1 cap) – once per day MAG Citrate – 150 mg - (2 caps) – twice per day Zetia – 10 mg – (1 cap) - once per day Allopuranol –100 mg - (1 cap) - once per day Adovart - .5 mg – (1 cap) – once per day Ergo Gel – 4 sight application – twice per day I did such a good job of “pre-habilitating” my legs for surgery, I was back to normal two week post-op. I was dragging and pulling tires for leg strength. We were doing metabolic sprints on the Versa Climber for cardio, long Elliptical runs for calorie burning, Judo for technique and our hybrid program for strength and power (we’ll get to that soon). From February to April, I went into the zone. I did not miss a workout – no matter what. When traveling, I would go to the hotel gym or other nearest gym, to get my cardio in. I would wake up early

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and get my training before my flights and train on Sundays to make up for missed workouts. When traveling, I packed my supplements and did not miss a feeding. If I couldn’t get to a real meal, I would do a liquid meal. Food went into my body every 2-4 hours. Due to my busy schedule, I could not get regular meals in. I used two scoops of Isopure protein powder at work as a meal. At one time, my schedule got so crazy I did not have the time (or the presence of mind) to make the shakes of Isopure. I was turned on to the Extreme Smoothies by VHT (170 cal, 35 g of PRO, 5 g of carbs and 1 g of fat). These ready-to-drink cans were what the doctor ordered. I would drink 4-5 every day and have a huge salad with a lean meat at night. This nutritional approach is NOT your normal approach – but my life is not your normal life. However, this nutritional approach allowed me to get regular feedings, over 200 grams of protein, great oils, lots of veggies and fiber, lots of water, and with no suffering. OK, now for the cool stuff – the TRAINING. I separated my postop phase of training into a 12-week format (i.e., late January, February, March and April). Three phases: hypertrophy (training base), strength and power/metabolic. Over the years, I have grown to understand and appreciate the effectiveness of various training styles. Throughout the last 7 years, I developed a “hybrid system of training,” which incorporated the best of the best. It combines the best of traditional lifting, power development, metabolic training, stability and balance training – performed as a circuit. After my surgery, I worked out 8-10 times per week: 2 strength days, 2 power/metabolic days, 2-3 Judo classes, and 3-4 long cardio bouts (800-1000 calories/workout) per week. While I was traveling, I got in the cardio. I even did two of the same workout in one day to make up for airplane time. By week’s end, all workouts had to be

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completed. No – that is not easy or comfortable. No – that is not normal. But, you know what? We all want to drop 20-30 pounds, grow hair, grow taller, become beautiful, have boobs, and smaller butts. Well, guess what? That’s not normal. You want normal? Look in the mirror and learn to love it baby, because that is what you normally look like. You can’t get extraordinary results with an ordinary effort! So, if you want abnormal changes (look at my pictures – that is a very abnormal transformation), then you will have to live an abnormal life.

The hypertrophy cycle went from Jan. 27th to Feb. 14th. I made this phase only 3 weeks because I was in decent shape, plenty of muscle and just wanted to expand my training base. The first week I did 3 sets of 12 reps; the second week I did 3 sets of 10 reps; and the 3rd week I did 4 sets of 8 reps. As I have said before, I don’t do the tempo stuff – we just prefer to use more weight and move a bit faster. We believe tempo will take care of itself when we start loading up the bar. Remember, we train “performance hypertrophy” not “aesthetic hypertrophy.” That is, we want to be “big enough to kick ass” – the rest is beer and peanuts. We rest enough to recover

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between exercises, but never sit down. The entire workout takes about 45-55 minutes. If you take more then that – you are BS-ing. You will notice I do not have any “leg” exercises on the strength days. That is because my knees are shot. The squatting with 400 and lunging with 225 days are over for me. Therefore, I pulled heavy tires for leg strength on my power/metabolic days. Pulling and pushing does not hurt my knees; it gives me one hell of a pump and makes my legs stronger during pulling and pushing. My power/metabolic days are my easy days and I can even do this workout before or after my Judo classes. During the hypertrophy phase, power is not an emphasis, neither is metabolic conditioning. For a week at a glance, see the charts below.

HYPERTROPHY CYCLE (3-5 weeks) SB = Stability ball AirX = Balance pad HOB = Hands on ball 1L = One leg 1A = One arm DB = Dumbbell BB = Barbell GM = Good morning DL = Deadlift UB = Upper body Bold exercises performed for reps indicated. Italic exercises are performed for 10-20 reps or seconds

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My strength phase went from Feb. 17th to March 7th. As with the hypertrophy, I was plenty strong and just wanted to make sure I would not lose any strength while dropping the rest of the weight needed to make the 198-lb. weight class (about 17 pounds). I figured 3 weeks would be plenty of time to peak my strength. On the power exercises, the first week I did 3 sets of 5 reps; the second week I did 3 sets of 4 reps; and the 3rd week I did 4 sets of 3 reps. On the strength exercises, the first week I did 3 sets of 6 reps; the second week I did 3 sets of 5 reps; and the 3rd week I did 4 sets of 4 reps. These are not hard-set numbers, but general guidelines. If I felt like flooring it, I would go as heavy as I wanted. If I felt I needed a little more recovery between heavy days, I would go a little lighter. As a rule of thumb, I “took it to the hole” on each lift only once a week. At 44, my body was still able to recover with that amount of rest between heavy poundages. The power and tire drag days get a little heavier and slower in movement speed. The intent to move fast is still there, but the weight of the tires and medicine balls are such that the actual movements get a bit slower. That’s OK – it is the strength phase, and power is still not the main concern. Although much tougher then the previous

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cycle, this day can still be pulled off before or after a Judo class. Below is a week at-a-glance of the strength cycle.

STRENGTH CYCLE (3-5 weeks) SB = Stability ball AirX = Balance pad HOB = Hands on ball 1L = One leg 1A = One arm DB = Dumbbell BB = Barbell GM = Good morning DL = Deadlift UB = Upper body Bold exercises performed for reps indicated. Italic exercises are performed for 10-20 reps or seconds

Now, we come to what I consider the most important part of the training program, the power endurance and metabolic phase. This is where you peak explosive power endurance and get in gut-

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wrenching shape. This is where you “sweat so much in practice, so you don’t bleed in battle.” The power phase is pretty easy to follow in terms of directions. I perform 5 reps of traditional exercise (in blue) with moderately heavy weight (i.e., a heavy 5 reps but not to failure). I then take about a minute of rest, before performing an equivalent, unloaded exercise as fast as I can. This coupling allows me to charge up my CNS without fatiguing my muscle. The result is that the power output of the unloaded exercise goes through the roof! I follow that coupling with a short rest and a rotational core exercise of some kind. I take about a 1-2 minute rest between each circuit. These are not exhaustive training sessions – they just peak power. Because these two lifting days are not as hard as the other two days, I now do them on Judo days. On the power endurance and metabolic days, things are a little different. These days are sometimes what nightmares are made of. The whole idea of these training sessions is to take your body to a place where no opponent will take it; maximal efforts are the norm. We will get the body tired and then ask it to move quickly and with high power outputs. We start with either the “matrix” or “leg cranks” to exhaust the lower body. Then we perform fast sprints with the tire pulls/drags. This works on those hard-driving or pulling movements in the middle of a match. We move on to some ladder drills for foot speed and agility. This gets us used to quick foot movements when you are dead. The medicine ball throws are light and explosive. Here we work on the explosion needed during the setup of a throw. Finally, we end up with Versa Climber or 50% incline sprints. One of the metabolic days, we use the Versa Climber and try to crank out 120-130 reps in 30 seconds, rest 30 seconds and repeat. The other day we will either run 300-yard shuttles using a 1:3 work:rest ratio or run incline sprints on the NordicTrack Incline Trainer. On the incline

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trainer we will do 10 repeats of 10-second runs at 6 mph with a 4050 second rest period. It does not sound like much, but at about 7 seconds everything shuts down and it takes everything you have to finish 10 seconds, especially after about 4-5 repeats. See the chart below for a complete look at the week during the power-metabolic phase.

Working with heavy tires allows us to enjoy the Florida weather while getting in great shape!

POWER / METABOLIC CYCLE (3-5 weeks) SB = Stability ball AirX = Balance pad HOB = Hands on ball 1L = One leg 1A = One arm DB = Dumbbell BB = Barbell GM = Good morning DL = Deadlift UB = Upper body Bold exercises performed for reps indicated. Italic exercises are performed for 10-20 reps or seconds

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My power-metabolic phase concluded on the 9th of April, leaving me 10 days to recover and tune up. I had a quick power workout on the 14th – just to “keep my powder dry.” I managed water intake and got in a few “sauna suit” cardio sessions to rid my body of the last bit of water. I left for nationals on the 16th, weighed in on the 17th at 197 and competed on the 19th. They give the Masters a little more time to recover from making weight. I competed at about 208.

Explosive lower- body and rotational exercises are essential for developing good throwing power in Judo.

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Here is where tumbling training can bail you out of a bad situation. Above, a one-arm round-off allows me to avoid being thrown on my back, or landing on my head. Notes from the Trenches: During the last week of March I blew an umbilical hernia during a demo at a Perform-Better seminar. The doctors decided that it was OK to train and compete with a brace. I used the brace in training, but competed without it. I used braces, pads and taping on my knees during competition just in case. I knew I had pressed it pretty good after surgery, so I figured that every little bit would help. I dehydrated 5 pounds during the last 48 hours. Not too bad –considering the 48 hours I had to replenish! My hernia surgery was scheduled for a time after Nationals – sometime in May. When the surgeons went in, they found a triple hernia. The hernias were repaired with a mesh and I’m back to dragging cars and flipping tires. Nationals was an absolute success in my eyes. It was my first judo competition and my first time competing in a grappling sport in 25

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years! All I wanted to do was come back safely and be able to continue to work. I wanted to compete to the best of my ability and not lose to conditioning or strength. I accomplished all of that! I got a bye in the first round and won my second-round match with a beautiful counter I had been practicing for 4 months. My third-round match was a close loss to the guy who ended up winning the division (a little more experience and I would have won it). My fourth-round match for third place was with the defending champion and he sent me flying – an absolute perfect throw. I’m now practicing that throw for next year. Remember “causative cures” - if it caused the problem, eventually it has to be part of the cure.

Gripping is key in Judo!

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Getting some from last year’s champion!

Giving some to my first opponent! The entire experience was phenomenal and I would not change it for the world. My wife had heard about me training and competing, but she had never witnessed it. Frankly, I had forgotten what it was like. True to her form, she was incredible in her support and that is why she continues to be my best friend. My son Rio is 12 and I had a great opportunity to be a role model for him. I think I did a great job because he has recently shown the same discipline and tenacity in

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training and in making the 115-pound weight class for Little League, tackle football (he dropped from a shredded 122!). My family was with me; we experienced Vegas and enjoyed our time together. I competed well and came back in one piece. What more can you ask for?

The family at Nationals At the end of it all, it is all about the trip, not the final destination. It is about working for it and not merely wishing for it. It is about walking the walk and not just talking the talk. It’s about living your own life and not living it through someone else’s (i.e. your kids). It’s about competing against your personal best and nobody else’s. It’s about self-discovery, personal growth and the triumph of the human spirit. You only go through this life once, how do you want to be remembered? Live you life in that image! I urge all of you to go out and do what you consider to only be a dream. Live your dreams, just don’t just dream them. Go and reach beyond your comfort zone, set an example through the life you live and not the words you preach. Hug your family every day and give thanks that you are alive and reading these words - some people can’t even do that! Don’t take a second for granted; it could be your last. As usual, I thank all of the acceptance and support you have shown towards my family and my work over the years. I applaud the

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way all of you work towards making our field a true profession. And, I mostly appreciate what all of you, as a unified profession, for what you have done to help our country get back on the road to fitness, health and happiness. Until next time – best wishes to all of you. One last note: Dr. Brizel – an amazing individual when it comes to the latest, cutting-edge research on supplements, hormonal replacement, weight loss and internal medicine – can be contacted for consultation at 561-367-9101 or [email protected].

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Plyometrics I: What It Is and What It’s Not By Juan Carlos Santana, MEd, CSCS As a performance enhancement consultant, it has been my experience that “plyometric” training is one of the most requested forms of training by athletes. All have heard the stories of great power development associated with this method of training. To add to the mystery, plyometrics originated as a training method in the secretive eastern block countries where it was referred to as “jump training.” As the eastern block countries rose to become powerhouses in sports, plyometric training was credited for much of their success. In the 1920s, the sport of track and field was the first to employ a systematic method of using plyometric training methods. By the 1970s these methods of power development were being used by other sports that required explosive power for successful competition. This article is the first of a three-part series. It will answer some basic questions about plyometrics and its efficacy in enhancing human performance. The second part of this series will deal with lower-body plyometric programming. The third and last part of this series will discuss upper-body plyometric training. Plyometrics comes from the Greek word “pleythyein” (to augment or increase). However, the actual word “plyometrics” was first coined in 1975 by American track coach, Fred Wilt. It is based on the Latin words “plio” (more) and “metric” (to measure). Plyometrics can best be described as “explosive-reactive” power training. This type of training involves powerful muscular contractions in response to a rapid stretching of the involved musculature. These

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powerful contractions are not a pure muscular event; they have an extremely high degree of central nervous system involvement. The event is a neuromuscular event! It is a combination of an involuntary reflex (a neural event), which is then followed by a fast muscular contraction (voluntary muscular event). Sound complicated? Well, it’s really not. We all have seen it, experienced it and continue to use this type of “reactive” movement pattern to develop power. We all do it everyday. For example, every person that has been to a physician has experienced a plyometric event. When the doctor tapped under your kneecap, causing your leg to jerk, what do you think he/she was checking? The tap caused a sudden stretch of the tendon that connects to all of the quadriceps (the muscle involved in extending the knee). Small receptors within the quadriceps create a stretch reflex, which makes the quadriceps respond by contracting explosively. The stretch reflex that caused the leg to extend is called the “myotatic reflex” and is the basis of plyometric physiology. The most common human movement, running, is a completely plyometric event. Other common plyometric events include throwing, swinging a golf club/bat, jumping and skipping! This stretching of the muscles, prior to the explosive contraction that follows, is often called “loading.” The faster and greater the load, the more powerful the reflex and subsequent contraction. A good example of this is watching any basketball player jump. They jump higher when they can take a few steps before the jump. The reason for this is that the few steps create momentum. This momentum is used to create a bigger and faster “load” on the leg plant prior to jumping. The response to this greater load is a greater contraction by the legs and a higher jump height. The same phenomenon exists with all explosive actions.

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Many times people confuse some forms of power training for plyometrics. Plyometric training is only one form of power training. A true plyometric exercise must contain a very fast loading phase. That is, for the stretch reflex (myotatic reflex) to invoke a powerful contraction, it must occur extremely fast. If the doctor pushed on the tendon below the kneecap, instead of quickly tapping it, would the knee involuntarily jerk up? Of course not, no matter how fast the doctor pushed on that tendon. Therefore, a jump (i.e., from an athletic position) onto a 24-inch box is a power exercise, but not a plyometric exercise. To make it a plyometric exercise, jump off a 6to 12-inch box, hit the ground and immediately jump onto the 24-inch box. The landing from smaller box loads the legs quick enough to create the stretch reflex needed in plyometric training. This is very demanding; don’t try it without consulting a professional! By now you should have a better understanding of what constitutes a plyometric exercise. Hopefully, it is not as mysterious as you once thought it was. You should realize that everything we do quickly has some plyometric component in it. That’s how come we can do it so fast! So, who can participate in plyometric training? The answer is everyone! With proper supervision and progression, everyone can partake in plyometric training, from children to the senior population. If you want to see the real kings of plyometric training, go to any playground and watch children play. Some of the athletes I train have performed many exercise “stolen” from six-year-olds. As for my senior clients, many participate in watered down versions of hopscotch and skipping games. Seniors not only get great strength, power and balance benefits from plyometric activities, they relive great times – they love it! The only problem is getting them to stop laughing. Athletes obviously stand to gain significant power

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development from the prudent use of plyometrics. As with the nonathletic population, proper progression is again a key concern. Since I’ve harped on proper progression, let’s define it as it pertains to plyometrics. First and most important, the proper strength base must be developed to support the increased force production that results from the stretch reflex. Remember that the reflex involved in plyometric training allows you to contract your muscles with greater force than you could through a voluntary contraction. Therefore, we must make sure that the musculature can support this increased force production. Secondly, a higher degree of balance and stability are also needed for the quick loading phase. Although a specific body part may seem exclusively involved, the percussive shocks that bring about the myotatic reflex are felt throughout the entire body; all structures must have good integrity to support this training. Third and last, simpler skills must be mastered before progressing to more difficult exercises. Plyometric training has received some bad press. Inappropriate use of plyometric training has been associated with various forms of “over-use” injuries, especially in the lower extremities (e.g., patellar and Achilles tendonitis and plantar facitis). This type of training, especially when done at a very high intensity, is a high-risk endeavor (i.e., high returns but at high risk). Like any other high-risk maneuver, high-intensity plyometrics should not be designed or performed without the supervision of a professional overseeing the training and response to the exercise protocol. In closing, everyone should understand that like any other type of training, plyometric training is a continuum. We are all involved in plyometric events everyday. Some of us are exposed to very low levels, while others participate in higher intensities. Regardless of the level of participation, the key to safe participation in plyometrics

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is proper progression. I can’t emphasize this enough! Part II of this series will deal with the basic categories of lower-body plyometric exercises and some general recommendations for safe programming and participation - keep an eye out for it in the near future.

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Plyometrics II: More Ups for Basketball Season By Juan Carlos Santana, MEd, CSCS In the Plyometric I article we discussed the basic premise of plyometric training. We outlined the basic physiology of plyometrics and also drew a distinction between general power training and true plyometric training. This article will describe a basic plyometric program with an emphasis on basketball lower-body power. Remember this program is a general example of a simple progression. Plyometric training is very individualized and must be tailored to the specific athlete it is intended for. Every athlete has different concerns and needs. Additionally, injury can result from the incorrect use of plyometrics. Therefore, make sure you seek the advice of a professional who is trained and experienced in this method of training before you embark on a serious plyometric routine. First, let’s describe some program considerations. 1. As discussed in previous articles, the principle of specificity must govern the training regimen. Thus, the exercises selected for this program simulate basketball movements in speed, biomechanics and resistance. 2. Safety and proper progression must be at the forefront of the program. It is better to under-prescribe then to over-prescribe. Advanced exercises must be reserved for only advanced athletes. Beginners always want to progress faster than they are

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capable of. It is the coach’s job to explain and insist on proper progression. 3. Although beginning plyometric programs may be performed by most people, to participate safely in an aggressive plyometric program many authors suggest that the athlete be able to squat 1.5 times body weight. Therefore, a considerable strength base becomes imperative when embarking on a challenging plyometric program like the one we will discuss. For most athletes, 8-12 weeks of periodized, resistance training should be sufficient to bring strength levels to adequate levels. 4. A proper warm-up and cool-down cannot be emphasized enough. The warm-up must proceed from general (e.g., jogging or skipping rope) to specific preparatory exercises (e.g., dynamic stretches similar to exercises being performed). The cool-down should focus on flexibility via static stretches and allow the gradual return to a pre-exercise state. 5. The correct dose of stimuli must be provided. High intensity must dominate the plyometric training session. Quality, not quantity, is the cornerstone of plyometric training; all exercises are to be performed at 95-100% effort. However, there must be a balanced relationship between stress and recovery. Insufficient recovery is the most common cause of injury in plyometrics. Generally 1-3 minutes between sets and 3-5 minutes between exercises is sufficient recovery within a single training session. Recovery between sessions becomes more complex due to the many variables to consider (e.g.; practice schedules, strength training volume, level of athletic development, etc.). It is here where the experience of a trained professional becomes paramount.

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6. Finally, individual program design must be part of the final process. Although, a general program can be designed for a team. The coach must “tweak” each program to deal with the specifics of the individual athlete. Adjustments to fit the athlete’s characteristics are always made. Because of individual variations, cookie-cutter plyometric programs are a sure way to hurt athletes. Medical history, training age, muscle imbalances, sport and position played are some of the variables that will dictate the specific design of the program. To organize the voluminous plyometric training information, several authors have described various categories of plyometric exercises. However, for the sake of simplicity, we will restrict our discussion to the three major categories of lower-body plyometric exercises. The three basic categories of lower-body plyometric exercises are jumps, hops and bounds. Jumps are exercises where you land with both feet (e.g., long jump). The take-off can be performed with one foot or two feet. Jumps can be done in place (e.g., jumping jacks) or for distance (e.g., multiple long jumps). Hops are exercises where you take off one foot and land on the same foot (e.g., single-leg hopping). Hops can also be done in place (e.g., stationary single-leg ankle hops) or for distance (e.g., multiple single-leg hops). Since hops are a singleleg exercise, they require much more strength than jumps. Bounding exercises are exercises where one takes off on one foot and lands on the other foot (e.g., alternate leg bounding). Bounds are usually done for distance. Bounds can be the most challenging of the plyometric exercises. However, there is overlap between the categories. For example, a very advanced jumping exercise can be more demanding than a beginning bound exercise.

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Now let’s get to the program. I have used the structure of the 12week plyometric routine illustrated here very successfully with high school and college level athletes. Keep in mind that to assure the appropriate strength base, 8-12 weeks of resistance training would precede this program. The weekly chart includes the number of sets and reps (depicted as foot contacts). I have also included some figures to help with the identification of the exercises. This routine can be performed during the pre-season, 2 times per week in conjunction with a 2-3 day/week resistance-training program emphasizing functional strength and power conversion. Once season begins, cutting down to once per week may be indicated. This would depend on athlete’s physiological development, resistance training and competition schedule. The progression allows a two-week block to adapt to each exercise. As the complexity and intensity of the drills increase, there is a corresponding decrease in volume. This allows and encourages higher efforts to be put forth in each repetition. As mentioned before, this increase in intensity is essential for optimal power development. Remember that this program is for illustrative purposes only. It is not meant to be a prescription for you, or any other person. If you are interested in safely participating in a plyometric program, take the time to consult a professional. The knees and ankles you save could be your own! In the next few weeks we will bring you Plyometric III. It will discuss an upper-body plyometric program designed to develop upper-body explosive power. Until then, train hard and train smart!

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Illustrative 12-Week Plyometric program for Basketball Week 1-2

Sets Foot contacts 3 12

Ankle jumps (Stiff leg, fast ankle action, on balls of feet) Vertical jumps (Go for repeated, fast 3 rebounds under rim) Front obstacle jumps (Jump multiple cones 3 or hurdles) Lateral obstacle jumps (Jump sideways over 3 multiple cones or hurdles) 12 Week 3-4 Ankle jumps (Increase air time) 4 Vertical jumps (Increase air time and speed 3 between jumps) Front obstacle jumps (Increase distance 4 between obstacles) Lateral obstacle jumps (Increase distance 3 between obstacles) 14 Week 5-6 Power skipping (Exaggerated skipping with 3 powerful leg thrusts - distance) Repeated tuck jumps (Jump and tuck knees 3 high and feet under butt- height) Multiple long jumps (For distance and 3 height) Lateral obstacle jumps (Increase distance 4

10 10 10 126 10 8 8 8 120 12 8 8 8

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between obstacles) Week 7-8 Power skipping (Increase distance covered per skip) Repeated tuck jumps (Increase height – lots of air time) Multiple long jumps (Increase distance and height) Diagonal obstacle jumps (Zigzag jumps over low bench/row of cones) Week 9-10 Alternate leg bounding (Exaggerated running –go for distance between steps) Single-leg hops (Repeated hops on one leg for distance) Squat jumps (Increase height of jump) Front obstacle jumps and sprints (Add a 1520 yrd. sprint after jumps) Diagonal obstacle jumps and sprints (Add a 15-20 yrd. sprint after jumps) Week 10-12 Alternate lLeg bounding (Increase distance between steps) Single-leg hops (Increase total distance) Squat jumps (Increase height of jump) Lateral obstacle jumps and sprints (Add a 15-20 yrd. sprint after jumps) Front obstacle jumps and sprints (Increase intensity of jumps and sprints) Diagonal obstacle jumps and sprints

13

116

4

10

4

6

4

6

4

6

16

112

4

8

4

6

3 3

6 6

3

6

17

110

3

8

3 3 2

6 6 8

2

8

2

8

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(Increase intensity of jumps and sprints) 15

108

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Plyometrics III: Explosive Training for Upper-Body Power By Juan Carlos Santana, MEd, CSCS This is the last article of a three-part series on plyometrics. The first article of the series described what plyometric training is. The second article concentrated on lower-body plyometrics. Although we discussed its specificity towards basketball, any athlete involved in a sport that requires lower-body explosive power will benefit from that program. This last part will focus on the upper body. A program such as the one we describe later will enhance the explosiveness of the upper body. Upper-body power is obviously valuable for athletes who participate in football, baseball, basketball, tennis and a variety of other sports. Before we continue, let’s quickly review the fundamentals of plyometrics. Plyometrics revolve around the stretch reflex component. That is, in order for an exercise to be a true plyometric exercise, it must first “pre-load” (i.e., quickly pre-stretch) the musculature involved in the exercise. This pre-load creates a neuromuscular reflex that allows a more forceful contraction to occur, very similar to the knee jerk that results when a doctor taps the patellar tendon. This stretch reflex is what separates plyometrics from other methods of power training. Another element that is paramount in power development is the ability to “release.” When resistance training with traditional weighted implements or machines, 25-50% of the energy involved in the exercise is dedicated to decelerating (i.e., slowing down) the weight. This deceleration is actually detrimental to optimal power

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development. This is the reason why all of the plyometric exercises for the lower body involve jumping; when you jump up, there is no deceleration. Therefore, all of the upper-body exercises illustrated in this article will involve the element of full acceleration through the entire range of motion. As we have mentioned in our previous plyometric articles, it is imperative that an adequate strength base be developed before attempting plyometric training. You must remember that an essential component to plyometric training is high-intensity efforts. This higher intensity is accentuated during compressive exercise like explosive push-ups. These percussive exercises put an enormous amount of stress on all of the associated structures (i.e., muscles, tendons, ligaments, bones, etc.). If these anatomical structures are not properly developed, the likelihood of injury is greatly increased during plyometric training. This is particularly true of the upper body. Unlike the lower body, we do not have a lifetime of “base training” for the upper body. We were not born to walk, run, jump, skip and play on our upper body. Accordingly, you cannot view the upper body as you do the lower body when designing a plyometric program. Exercise intensities must be considered very carefully to establish appropriate volumes for the upper body. The last item, which we need to emphasize, is the most important. Individualization is the key to a successful plyometric program. This is why we must emphasize that the program we illustrate in this article is not a prescription for anyone. It is only an example of what an upper-body plyometric program looks like. It is here where good knowledgeable coaching is invaluable. Although general plyometric programs are provided for many teams and positions, I do not approve of everyone following one program. Body structures, strengths and weaknesses are highly individual and should be

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addressed in that manner. A cookie-cutter plyometric program, without ongoing evaluation, is a sure way to hurt an athlete. I have seen this many times—a coach making a copy of a plyometric program he/she saw in a journal and using it on their team. Parents should be aware of this and ask questions. This approach to coaching, or training, is lazy, uneducated and unprofessional. Now let us get to the program. The general components targeted for improvements are: 1) overhead throwing power, 2) rotational explosiveness, 3) pushing power, 4) pulling power and 5) throwing deceleration power. Although this program focuses on upper-body power, it is necessary to understand that the energy for each exercise comes from the ground. Therefore, in many of the exercises the lower body and core get considerable residual training. The chain of structures that transfers energy from the ground to the implement used is called the kinetic chain. Enhancing the kinetic chain is a main advantage of this type of upper-body power training. Like the lower-body plyometric program we illustrated a few weeks back, the program illustrated here is 12 weeks in duration. I have used various permutations of this program very successfully with many of my athletes. The weekly chart includes the number of sets and reps. I have included some figures to help with the identification of the exercises. This program may be implemented during the pre-season, 2 times per week in conjunction with a 2-3 day/week resistance training program emphasizing functional strength and power conversion. I often mixed this program with the lower-body plyometric program. This can be accomplished by performing the lower-body program one day and the upper-body on the next plyometric training session, or by taking half of each of the programs and performing a mixed program twice per week. Once season begins, cutting down to once

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per week may be indicated. This would depend on the athlete’s physiological development, resistance training and competition schedule. The progression allows the complexity and intensity of the drills to increase with a corresponding decrease in volume. The lower volume allows higher efforts to be exerted during each repetition. As mentioned before, this increase in intensity is essential for optimal power development. As usual, make sure you warm up thoroughly before performing these exercises. Many of the exercises in this program use medicine balls. The new types of medicine balls are made of durable rubber, offering a comfortable bounce. This offers several advantages. They allow bouncing against walls, which serves to “pre-load” the body structures targeted. The bounce capability of the balls also allow an individual to train by themselves. Some of the exercises I have developed over the years are illustrated in this program. Do not attempt them; they require professional supervision and can be dangerous if not done properly. I have included them only to demonstrate what is possible, not what to do!

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Illustrative 12-Week Plyometric program for upper-body explosive power (Use 1-3 kg medicine balls for MB exercises) Week 1-2 1) Soccer pass (overhead soccer throw – parallel, stationary feet) 2) Large ball roller coaster (roll over large ball and land with hands and push back) 3) Two-arm side tosses (straight-arm rotational throw against wall) 4) MB Slams (slam medicine ball down on ground) 5) Vertical scoop toss (load MB between legs and throw for height) Week 3-4 (increase intensity from week 12) 1) Soccer pass (overhead soccer throw – parallel, stationary feet) 2) Large ball roller coaster (roll over large ball and land with hands and push back) 3) Two-arm side tosses (straight-arm rotational throw against wall) 4) MB Slams (slam medicine ball down on ground) 5) Vertical scoop toss (load MB between legs and throw for height)

Sets Reps 3 8 2

8

2/side 8/side 2

8

2

8

17

106

4

6

3

5

3/side 5/side 4

5

3

5

19

101

Week 5-6

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6) One-leg soccer pass (overhead soccer throw –parallel, stationary feet) 7) Explosive push-up (push-up, clap hands and repeat) 8) One-arm jai-alai toss- stationary feet (straight arm side toss) 9) Reclined pulsating pulls (recline 45 degrees with rope–perform pulsating pulls) 10) Reverse scoop toss (load MB between legs and backwards throw)

2/leg 8/leg 2

2/side 8/side 2

8

2

8

18 Week 7-8 (increase intensity from week 56) 6) One-leg soccer pass (overhead soccer throw –parallel, stationary feet) 7) Explosive push-up (push-up, clap hands and repeat) 8) One-arm jai-alai toss- stationary feet (straight arm side toss) 9) Reclined pulsating pulls (recline 45 degrees with rope–perform pulsating pulls) 10) Reverse scoop toss (load MB between legs and backwards throw) Week 9-10 11) One-arm tennis serve toss (parallel, stationary feet) 12) 3-6” depth push-up (jump from a 3-6’) 13) One-arm jai-alai toss- with set-up shuffle (straight-arm side toss with run up) 14) Resisted reclined pulsating pulls (same as week 7-8 with weighted vest/belt) 15) Diagonal reverse scoop toss (load outside knee, throw over opposite shoulder)

8

112

3/leg 5 4

5

3/side 5/side 3

5

3

5

21

110

2/arm 8/arm 2 8 3/arm 8/arm 2

8

2/side 8/side

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20 Week 10-12 (increase intensity from week 9-10) 11) One-arm tennis serve toss (parallel, stationary feet) 12) 3-6” depth push-up (jump from a 3-6’) 13) One-arm jai-alai toss- with set-up shuffle (straight-arm side toss with run up) 14) Resisted reclined pulsating pulls (same as week 9-10 with additional weight) 15) Diagonal reverse scoop toss (load outside knee, throw over opposite shoulder)

118

2/arm 5/arm 3 5 2/arm 5/arm 3

5

2/side 5/side 18

110

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Player Development vs. Athletic Development By Juan Carlos Santana, MEd, CSCS One alarming trend is the major focus on developing great players with great sports skills, at the expense of athletic development. That is, trying to create great players without first creating great athletes. I’ve seen this at every sport development camp I have been involved with. “Elite goalies” that can’t forward role or cartwheel, wanting to perform power-dive saves! Basketball players want to dunk the ball without developing the foot skills necessary to get possession of the ball. Tennis players are worried about the type of racquet they’re using instead of worrying about how they will get to the ball so they can use that “bionic” racquet. For the most part, these kids are decent players, but terrible athletes. No motor skills, other than those specifically demanded by their sport. Many of them are “tired” and burnt out! They often come to us with physical injuries due to lack of foundational work, lack of motor-skill development and chronic overuse (i.e., insufficient recovery). I believe this problem is multi-factorial and typical of the specialized approach our society has adopted. Although many professions are preaching the return to a more holistic approach to looking at human issues, we are still dissecting things and wondering why we have lost sight of the “big picture.” Sports and athletic development are no different than any other profession. Why is this happening? Several main reasons! Physical education, where we use to play ALL sports, has just about disappeared from

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our public school systems. The socioeconomic climate (i.e., most homes have both parents working and need some kind of afterschool care for their kids) is also such that children are in a supervised and restricted environment, when they should be free playing. Crime and society’s mistrust in its citizens has just about eliminated unsupervised, outside kid’s play. This issue is key. It is during these “skill-hungry” years (6-11yrs of age) that free play teaches our kids what they need to be great athletes. However, organized sports leagues are the only play many of our children get these days. More often than not, these leagues are barely teaching sport-specific skills (i.e., specialized skills). I have observed and talked with many league coaches, and I’m alarmed at how few know what biomotor skills are, how essential they are and how to develop them. I have attended most of the major league sportcamps in and around Boca Raton. Most sports leagues do not assure proficiency in basic motor skills (e.g., skipping, prancing, galloping, jumping, tumbling, etc.). All of them are too busy teaching specific, technical and tactical aspects of their particular sport. So, our kids learn how to be players before they become athletes. The wagon before the horse! Some of these camps bring me in as the “plyometric, jumping, explosive, pull them on a cord, run them over hurdles, attach them to a parachute and make them fly - kind-a-guy.” They are astonished at how much time I spend with the basics. Then, the sure-fire question comes out, “when are you braking out the toys?” I simply point out their players that can’t run correctly, much less perform any other drill. When I ask the coaches, do you really think these kids are ready for anything other then the basics? The answer is usually NO! But, the pressure to bring out the equipment is ever-pressing; a marketing tool to impress the kids and parents. “If we don’t use or

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show it - the next camp will; and the parents will often take their kids to the camp with the most toys.” This reasoning is understandable and accurate. I understand this is an essential “marketing strategy” for the success of their camp, but not the answer for the kids’ proper development. What do I do? Use the equipment to work on basics – everyone is happy and the kids get what they need. So, how do we begin to fix this dilemma? Easy, educate the parents and coaches; this is the main purpose of this article. A special message to parents and coaches I now speak to you as a dedicated parent first, then as professional with the utmost passion and respect for my field. Our children need proper progression and development to succeed in all aspects of life. Proper progression in athletic success is no different than the progression in education; the basics first then the fun stuff. Don’t be persuaded by big words and fancy equipment. Remember that some of the best things in life are basic and available to all. Concentrate on your child’s athletic development, not their sport development. Recall your early years and remember all of the gymnastics and tumbling you hated doing in school and all of the “useless” sports you used to play? In my high school, no one graduated from high school without three years of PE, no matter how hard you tried to get out of it! It’s only now that you realize the benefit of those activities! Do you see them in your children’s lives today? My 7-year-old son gets 40-minutes of PE twice per week, and who knows what that entails! If you can’t spend time with your children in a playground letting them be kids, and I understand this is a hard thing to do with today’s scheduling, then put them in a well-managed league and change sports with the seasons. Ask questions of the coaches and directors and demand service - you pay for it! The league will

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respond to your demands, their finances dictate that! However, be patient and don’t put the pressure on the coaches to keep up with the Jones’ of sports camps – don’t ask for the toys unless the kids are ready for them. For the coaches and league directors hard at work creating strong players. Let’s not forget where great players come from – great athletes! Create the athlete, and the player you are looking for will magically appear before you! Don’t be sold on fancy lingo and exotic equipment. Proficiency in basic skills is easy and inexpensive to teach. If you are not sure about a training theory, do what you do in other aspects of your life – get a second opinion from a qualified, unbiased source. The information is free, and you are guaranteed to make an educated decision. Don’t know everything – you don’t have to! Know enough to bring in the experts to help you organize and implement a sound program. I urge parents and coaches to educate themselves. There are many qualified professionals in this area. We have Florida Atlantic University and the University of Miami, with great Exercise Physiology departments available. They will answer your questions or direct you to an unbiased source. As for me, I am willing to answer questions that I can base on science, honesty and common sense - not financially dominated or anecdotal ideals. Remember! If they are selling you a magic potion or a quick fix, they are not worth your time. You and I know there are no short cuts, sooner or later you must end up at the doorstep of “hard work and dedication.”

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Pay a visit to any gym in town and what do you look at? What criteria do you use to value the worth of that establishment? If you are like most people, the amount of resistance training machines (RTM) on the exercise floor is the major indicator of a gym’s potential for effectiveness. Well, perhaps after reading this article you will have a better understanding of what “effective” really means. Ever since the recording of history, man has been obsessed with strength and the physique that often accompanies it. Ancient Greek art shows well-chiseled athletes engaged in strenuous sports. Following history to the modern era, many old timers still remember the old York courses that came with their weight sets. Even today, we still have the “Strongest Man Competition.” If you look at hieroglyphics, the original York strength course, or a modern Strong Man competition, several common threads surface. None require artificial support, all use free-weight modalities and all involve lifts, or events that are dynamic, “ground-based” and use multiple joints. However, in spite of the obvious, RTM still rule the training environment of most training facilities. So, how did RTM evolve to its current level of popularity?

Finding the Origin The advent and evolution of RTM can be traced back to the early 1900s. The initial move away from “vertical” free weights (FW)

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started with the use of pulleys and springs that allowed for horizontal and variable resistance. Various springs, wires, cables and rubber items were constructed to offer resistance outside of gravity’s influence on masses lifted. Post World War II, various contraptions such as vibrating belts and electric fat rollers started popping up. At about the same time, “weight-stack” lever and pulley systems became popular. In the 1960s and ‘70s, Universal and Nautilus came out with the “lever and cam systems” to provide variable resistance. It was during this time that RTM manufacturers launched aggressive marketing campaigns to showcase the advantages of their training modalities. The 1980s and 1990s continued to see the popularity of RTM grow as more people exercised, more facilities sprung up and, of course, there was “the never-ending quest to do things faster and easier.” However, things are changing.

Free weights and functional training’s comeback Currently, the strength and conditioning industry is experiencing a revolution in training methodology. Training methods once considered archaic are coming back to the forefront of performance training. Leaders in the field of performance enhancement are now promoting a more functional way to look at the human body and train it for optimum performance. The use of free-weight training (FWT) is making a well-deserved comeback. I don’t just mean bodybuilding; I mean explosive total-body lifting. My colleague and Olympic coach, Mike Burgener, helped to popularize the use of this more aggressive and effective, ground-based FWT. This type of lifting has its roots in the Olympic-style of weight training. Mike calls it training to the 4th power; train with free-weights, train standing, train explosive, and train with compound movements.

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Functional training (FT) is also very popular right now. Functional training is a multidisciplinary system of training that utilizes a progressive application of specific movement patterns to enhance performance. Many modalities can be included under the FT umbrella, such as medicine ball, dumbbells, bands and pulleys, stability ball, balance equipment, and others. However, what really dictates the functional nature of the training is not the exercise or equipment, but the applications. In simple words, just because it’s done with a medicine ball and it is difficult, does not make it functional. Functional training deals very effectively with the natural design of the human body and the operational environment we deal with everyday. It addresses and simultaneously trains multiple planes of motions, and teaches the body how to deal with gravity in functional positions through ground reaction forces. Functional training also addresses the manipulation of physical elements such as inertia, momentum and impulse. Due to its strong neurological component, FT often provides improved performance within minutes – just like learning how to balance on one leg! Most importantly, FT does all of this in a very safe, effective and fun environment. When considering all of the above factors, the benefits package of FT is a very hard combination for any training methodology to live up to.

RTM’s Value Remains Does this mean that RTM are not effective? Of course not! RTM can be very effective for a variety of applications. In an unsupervised environment, where novices may be training without any guidance or supervision, RTM may offer a safer training environment. However, unsupervised training should not be encouraged – it is a danger to the trainee and a liability to the establishment offering the training

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equipment. With the use of a selector pin, RTM can allow anyone to change resistance quickly and safely. This permits ease of use in circuit training or when working in large groups. Additionally, selectorized RTM eliminates the possibility of falling plates during load changes. This injury potential has already caused several lawsuits. Resistance training machines may also be an effective alternative for individuals dealing with some neurological condition that renders a FW exercise dangerous or not possible. This is often the case when dealing with special populations, such as multiple sclerosis and various neuropathies. From an adaptation perspective, the effectiveness of RTM cannot be denied. Research is unequivocal in demonstrating significant strength and performance gains using various protocols involving RTM. This is especially true when it comes to an issue dear to all of our hearts: hypertrophy! RTM allows the isolation of any muscle group, while minimally taxing the CNS. Since the seated or lying positions typical of most RTM require no stabilization, an enormous amount of volume can be aimed at, and tolerated by, any muscle group. A perfect example of this is the preacher curl. In about 20 minutes, a strong man can easily target over 4 tons of work into the biceps (i.e., 90 lbs x 10 reps x 10 sets) without too much trouble. Four months of this would cause anyone’s arms to grow? If you were to try an amount equal to the volume (weight x reps x sets) using a more energy-intensive and functional protocol, such as the alternating dumbbell curl and press, you would be ready for a nap afterwards and never do it again! Additionally, the load would be distributed by various muscle systems; therefore, the biceps would not be seeing the amount of isolated work when compared to the RTM environment. This would result in less hypertrophy to the

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biceps. Now, before you get ready to run off to your leg extension machine, let’s consider the other side of the coin.

The preacher curl allows for an enormous amount of work to be targeted to the bicep without taxing the rest of the body.

Free Weight Training and Functional Training require skill, but… Although FWT and FT are very effective and safe training methods, they do require more skill than RTM. Therefore, supervision or adequate instruction is a must for safe and effective participation, regardless of the modality being used. As far as being able to change loads quickly, dumbbells and barbells come in various pre-loaded sizes, eliminating the need to handle weight plates. Medicine balls, bands and pulleys also provide an excellent alternative to RTM. The new models can provide more resistance than many people can actually handle. The new medicine balls can come as heavy as 50 pounds and our Predator Band can provide as much as 600 pounds of resistance. These products are not only effective, but lots of fun to use. Proper floor planning can create an

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effective circuit-style flow using free weights and other functional modalities. This takes care of being able to handle large groups in a circuit fashion using appropriate loads.

Nothing compares to the functional strength needed to pull this off. Many big bench-pressers find this movement impossible to perform.

Performance Adaptations and cost…… FWT and FT’s domain Now, let’s talk about training adaptations. As stated before, RTM can easily provide significant hypertrophy in a very comfortable and safe environment. However, with a bit more work and effort, so can FWT. Just look at Greek statues, DeVinci’s illustrations, and “preRTM” era bodybuilders. These individuals of the past achieved more hypertrophy than most of our clients could ever need. But, that was back in the days of “wooden ships and iron men,” hardly the training environments of today. As far as improved function goes, you know my position on that. There is no doubt that if you take a couch potato and train him on RTM, he will improve function. However, the improvements in

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movement quality derived from RTM are a far cry from the results that can be attained using more functional protocols. No RTM will ever come close to providing the results of FWT and FT to the “5th power” (our version of Mike Burgener’s original Training to the 4th Power: (1) train standing; (2) use free weights; (3) use multiple joints; (4) train dynamically/explosively; and (5) train functionally.) No muscle ever works isolated in real life; why train that way? If you work a weak muscle as part of a chain, it will eventually strengthen to its balanced strength ratio to the other muscles of that chain! Obviously, the cost factor is a “no contest;” FWT and FT training address this concept perfectly. Since it does not stabilize your body for you, FWT forces you to learn proper lifting and stabilization mechanics. This utilizes more muscle groups, creates a larger training effect and also reduces the likelihood of an injury due to poor lifting technique or muscular imbalance. Training with FT modalities (e.g., medicine balls, stability balls, weighted vests, etc.) allows an individual to functionally strengthen “activity-specific” movements. Many of the exercises used in FT strengthen specific movement patterns that occur in “real life.” The use of FT equipment allows for throwing or releasing. This is very important in “population-appropriate” power development. Finally, the variety and application of FT equipment allows the training to stay challenging and motivating. Now, before you start running away from RTM, check out the shape of things to come!

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The anterior reach is an easy exercise that can greatly improve the stability and balance required to decelerate the body’s momentum during a low shot in tennis. The anterior reach can be performed in a variety of ways, using medicine balls, bands, and dumbbells. This exercise is just one of the many examples of the specificity FT bring to the table.

Available RTM Systems RTM manufacturers have known their shortcomings for some time now. Believe me, they are feeling the heat of the FWT and FT movement. You can see this by the recent design changes in RTM. First, we had the “isolateral” design, allowing individual limb movement. Then, the bar was raised to “ground-based, isolateral” design. The first company to really push these innovations was LifeFitness with the Hammer Ground-Based Strength line. Now, there is a new company on the scene, FreeMotion, who has introduced its “Free Motion” line. This line is the first attempt to unite the best of both worlds; a line of RTM that is capable of providing enormous functional training. The pulley-based system allows you to safely execute the traditional exercises with which everyone is familiar, such as the chest press. The FreeMotion line allows exactly what the name implies: free motion. You can perform any exercise sitting, standing, bilaterally, isolaterally, unilaterally, using any angle, any plane, at any speed and from any side of the machine. A couple of machines can fully equip a private studio. The full FreeMotion Line now has over 17 pieces and can resist any human movement imagined. This FreeMotion line provides any “Mega Club” with a diversity of training many currently lack. As I have stated over and over again, no one training approach or piece of equipment has it all. An integrated training model is still the

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best approach to achieving all of your training goals. As a performance specialist, I look for function and performance. As a personal trainer, I help my clients accomplish their goals; 99% of the time being body composition alteration (i.e., bodybuilding). Finally, as an educator, I look for the truth, and I always reserve the right to learn. This means I’m free to change my mind if I learn something new.

The FreeMotion chest is a perfect example of how this line can tackle all aspects of training – from bodybuilding to performance training. The left picture illustrates the “traditional applications of chest pressing and chest fly,” while the right picture shows the training that will produce the “hustle behind the muscle.” In summary, for improved function, FWT and FT hands down. Now, FT can be done with new lines of RTM. All of my clients love the flexibility in training. For bodybuilding and body composition alteration, a traditional bodybuilding approach will work if gaining significant muscle mass is your goal. However, FT circuits will provide tone and reduce body fat very effectively, and FWT will also provide significant muscle mass. Most fitness clients prefer the FT circuit over the standard bodybuilding approach. For situations where I need a mix (i.e., hypertrophy and function), that’s exactly what I use — an integrated approach! The IHP Hybrid Programs

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have become popular due to their integration of hypertrophy and FT models. I believe that FWT and FT with a variety of equipment, including the FreeMotion line, will provide the best results for most applications we see at IHP. The overuse and exclusive application of traditional RTM is just another indicator of our “myopic, make everything easy for me” society. We want to drop fat without eating right 24/7; we want to get strong without effort; we want to be healthy while we drink and smoke; and we want everything yesterday. We would rather take a pill, or even spend thousands on surgery, than change our lifestyles. Then, we all complain when the results we want seem to always escape us. Well, anyone who has lost 20 pounds and has gone from a sickly state to optimal physical condition can attest to the fact that they did not achieve it by eating, watching TV and reading the morning paper. There is still no substitute for hard work and dedication. As you can see, there are pros and cons to every training methodology. Just as a craftsman uses a variety of tools to create his craft, fitness professionals must also use a variety of tools to perform our craft. A multidisciplinary approach to performance enhancement will always yield optimal results. Keep your mind’s eye open for new possibilities and don’t be afraid to try new training methods; it will spice up your life a bit and that of your clients. If your clients want optimum performance, they are going to have to work hard and forget about the “deals.” In optimum performance, there are no deals. No hard work, no results. End of story!

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One Set to Failure vs. Multiple Sets: Myths Surrounding the Volume Dilemma By Juan Carlos Santana, MEd, CSCS One of the most heavily debated subjects in the strength and conditioning field is whether a single set (SS) of an exercise is as effective for developing strength as multiple sets (MS). Also mixed in this debate is the issue of the necessity of training to physiological failure for the optimal training effect. The body of work addressing these important issues is voluminous and complex. It is the purpose of this article to summarize the current scientific literature and provide some sensible guidelines in regards to the best method of training for increased lean body mass and strength. Strength training has long been established as a safe and effective way to strengthen muscle and increase lean body mass (LBM). It has been proven to reduce injuries and improve various components of human performance. Strength research has unequivocally established that certain repetition ranges have been associated with specific physiological adaptations. This body of work has demonstrated that muscular endurance is best developed by performing over ∼13 repetitions, LBM and strength is increased most effectively by 6-12 repetitions, and maximal strength is clearly developed in the 1-6 repetition range. The exact cut-offs are debatable but they certainly serve our purpose for this discussion. The science involved with the study of strength programs is plagued by various variables that are hard to quantify. There are several factors, which must be addressed when the assessment of

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strength is being investigated. Genetics, neuromuscular adaptations (i.e., the sharp learning curve associated with beginners learning new exercises), testing and evaluation criteria used in studies, and the pre-training status of research subjects are just some of the variables that make interpretation of the scientific literature an arduous task. A detailed discussion of these factors is beyond the scope of this article, so let’s get down to the summary and recommendations. There are two basic ways to increase strength via resistance training. One is called neural recruitment. This is simply learning how to do an exercise - more muscle gets called at the right time to perform a movement. The other is by hypertrophy, or simply creating bigger muscles. The increases in strength demonstrated by untrained subjects, within the first 8 weeks of a resistance-training program, are mostly due to the fact that more muscles are working in cooperation with each other – neural recruitment. Once a training program passes that 8-week period, the muscle actually begins to grow. The increase in strength due to larger muscles is a simple phenomena – “The bigger the muscle, the more strength it can exert and the more weight you can lift.” However, this is a slow process, so the increases in strength past 8 weeks really slow down. Most of the research claiming SS to failure training is as effective as MS training has been done on untrained subjects within the first 8-12 weeks of a new training program. Only one study showing no difference between SS and MS went to 14 weeks. The exercise protocol and testing criteria used in this study had very little “real life” application due to their study design. Both, the SS and MS groups used a knee extension machine and evaluated three muscles in the upper leg while statically contracting at different angles. Hardly the way one lives or trains. I guarantee you if the exercise and testing

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criteria would have been a squat, the results would be have been much different. During the initial phase of training, beginners will react to anything! Therefore, a single set to failure will give you some increase in strength for about the first 8 weeks. This SS approach is typical of “machine-based” programs, and is used as a major selling point by many manufacturers. However, there are several large flaws in the SS approach. First, there is a catch that is not talked about – the discomfort levels and pain thresholds associated with training to failure. Beginners are not good subjects for this training approach – that is one good way to turn them off! Second, SS programs do not typically move enough muscle mass, or contain an adequate amount of total work, to achieve the hormonal responses associated with significant strength and muscle growth. Third, many of the so-called SS programs include warm-up, breakdown and “flush sets” (i.e. sets performed with lighter resistance than the “work load”), which does not make them SS programs by definition. This additional volume makes a huge difference at the end of a training session, and an even bigger difference at the end of a month of training. Now let’s take a look at MS training. All of the properly designed studies that have compared MS to SS training have shown MS protocols to be superior for developing strength, building LBM and enhancing various components of athletic performance. Not only has MS training repeatedly demonstrated greater gains; it has also been demonstrated that you do not have to train to failure for best results. When comparing MS training programs that use a fixed number of sets and reps to failure, versus a periodized MS program that does not perform exercises to failure, the periodized MS program has consistently out-performed all other programs over weeks and even months! What is a periodized program? It is a program that

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manipulates the volume and intensity of the training program over the training period. The purpose the periodic changing of the training stimulus is to bring strength to a peak and avoid overtraining, or staleness. MS protocols also contain the higher workloads necessary to stimulate the appropriate hormonal responses associated with advanced strength gains and increases in LBM. In summary, SS training may have some value for untrained individuals in the first 8 weeks when the exercise program is still novel. At best, it may serve as a maintenance program for trained individuals for short periods of “time crunching”. MS set training is superior to SS training from a multitude of perspectives. Periodized MS training is the most effective method of training for increased strength, LBM and improved human performance.

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Speed, Agility and Quickness Training for Healthy Knees and Improved Performance By Juan Carlos Santana, MEd, CSCS In this age of inactivity and specialization, it is has become a rather common occurrence to find individuals of all types lacking fundamental biomotor skills. The lack of basic movement skills in our society can be attributed to such factors as the advent of video technology and lack of government support for physical education. Other factors also lend themselves to the lack of activity we see in our children’s lives, including the lack of public parks and the time to take our children there. This means less play for our children and for the parents. These factors have increased the need for more structured activity in society’s physical development. Many of the developmental and conditioning programs offered today will focus on activities geared towards the development of the basic biomotor skills children naturally develop during play. This type of training is also marketed to athletes for the enhancement of athletic performance and injury prevention. The components traditionally targeted for improvement have been speed, agility, and quickness. Randy Smithe popularized the acronym SAQ®, back in the ‘80s. He developed equipment and programs geared to the athlete and the enhancement of these important athletic components. For the last 15 years, SAQ training has become the catchword for biomotor skill training and sport-specific conditioning.

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SAQ drills focus on running mechanics, movement efficiency, coordination and reaction training. Obviously, this type of training enhances muscle strength, endurance and motor skills. However, another main benefit of SAQ training is injury prevention, or “prehabilitation.” This applies to the athlete and non-athlete alike. Traditionally, strength has been emphasized as the primary element in conditioning programs designed to protect the joints of the lower extremities, especially the knee.

Skaters are excellent for lateral power! Basic SAQ programs have been successfully incorporated in several clinical studies. These protocols have consistently shown favorable results in increasing joint stability over other training modalities, including machine-dominated resistance training. The mechanism of actions appears to be a reduction in muscle reaction time and time needed to reach peak torque (i.e., rate of force production). Strength in the quadriceps, hamstrings and gastrocnemius can protect the knee only when they are contracted in a timely fashion, allowing the knee joint to stabilize and protect itself against rotational and shear forces. Therefore, the ability of this musculature to react and contract quickly would be an important quality to consider in injury prevention. The musculature can

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determine how fast dynamic control can be activated to stabilize the knee against detrimental forces. Research data also shows injury rates have been less evident in the SAQ protocols when compared to the other training modalities studied. However, you should not jump to the erroneous conclusion that exclusively performing SAQ drills will automatically lead to optimal athletic development or “injury-free status.” Optimum performance is best achieved by combining various training components, including proper recovery, nutrition, functional strength training and SAQ drills.

The slide works the entire pelvic girdle. Before we discuss SAQ training, let’s address preparation and precautions. First, it is important to have an adequate strength base before partaking in any explosive SAQ work. A strong strength base means different things for different people. The amount of strength base necessary for safe participation in an SAQ program will depend on the initial fitness level of the individual. For a healthy youth, a proper strength base may be achieved by regular good oldfashioned “kid’s play” or sports participation. For a sedentary adult, completing a 4-8 week, well-organized resistance training program

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may be necessary to develop the strength base needed for an entry level SAQ program. Obviously, a check with your primary care provider is always a good idea, especially if you have been inactive for a long period of time or have experienced symptoms that concern you.

Power skips make a tremendous running drill! There are also various levels of entry into an SAQ program. Proper progression is the most important factor in safe and effective exercise programming. Your athletes and clients should be progressed based on successful execution of drills, not strength or training age (i.e., training experience). A beginner, or even our senior population, can always start with the basic jumping jacks, easy cone runs, and medicine ball throws. These are all low-level exercises that make a great starting point for anyone. If in doubt start with the simplest progression – you can always use it as a warm-up or teaching cue on your way to more intense exercises. Remember,

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even the simplest SAQ exercises can provide significant training adaptations.

Skipping rope gives you the “pop” at the ankle! Now let’s take a look at a sample SAQ program that I have used in the past with great success, and more importantly, no injuries. The program outlined consists of four drills. The workout takes about 30 minutes and can be performed three times per week for 4-6 weeks. All drills should be performed as fast as possible, while maintaining good form and with proper execution. Ample time for recovery between exercises should be provided. Remember, your primary focus with these drills is to develop SAQ – not condition. Take your time, start slow and gradually pick up your pace over the 4-6 weeks of the program. For simplicity, I have tailored the program so that no equipment is necessary. Some of the protocols used in research

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studies have used slideboards, boxes, and other pieces of equipment. If you have this equipment available, by all means use it. It will make the program interesting and fun. Before performing these drills in an explosive fashion, complete a comprehensive warm-up. A nice biomotor skill warm-up (see warmup protocol below) can serve as a dynamic flexibility session for 5-6 minutes. Then go slowly through the 4 drills listed below, to prepare the body for the strenuous work that follows. We have included some substitute exercises in parenthesis in case you do have equipment available. The four drills, with a brief explanation, are as follows:

T drills also make a great agility test!

Figure eights are an excellent agility drill. 1. Skaters (slide board)– Start balancing on your left foot, then jump to the right and land on your right foot. Stick the landings.

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Jump back to the left foot and repeat. Use a distance that will allow you to complete the drill but that presents a challenge. Perform 5 sets of 12 round trips (24 total foot contacts). Can be done in or outdoors. 2. Power skipping (heavy rope skipping)- Execute long and high skips. Go for distance and height on each one. Try to increase total distance each week, but keep good form. Perform 3 sets of 10 total skips (5 per leg). If done indoors, perform in a stationary fashion and go for height. If using a large aerobics room, perform as many skips as the room length allows. 3. Modified T-drill– Set up 4 cones (or marks) in a T formation, each 10 yards apart; one at the base (cone 1), one at the crossing (cone 2), one at upper left corner (cone 3) and one at the upper right corner (cone 4). Execute a forward run from cone 1 to cone 2, then carrioca left (i.e., foot crossover drill) to cone 3, carrioca right to cone 4, carrioca left back to cone 2 and finish with a backward run to cone 1. Perform 6-8 T-drills. If done indoors, perform in an area that allows at least 4 yards between cones. Make the drill work with the space you have. 4. Figure 8 runs– Lay out two 10-foot circles side by side so that they look like a number 8. Run a complete figure 8, starting and finishing at the bottom. Perform 5 sets of 3 circuits in both directions. As with previous drills, indoor modifications can be made to cover shorter distances and still perform the drill. Try using these exercises as part of your regular exercise program. Regardless of your age, you will see dramatic improvements in your movement capability. You will also see excellent results in your cardiovascular conditioning. Everyone in the family can perform this program, so make it a “family thing.” A public park or the back yard can serve as the training ground. Perform this

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program with your family clients or friends; you’ll have fun, spend quality time together and get in great shape.

Warm-up protocol – 5-7 minutes Perform each exercise 3 times (1 easy, 1 medium, 1 fast ) over 25 yards 1. Hot coal runs – Low amplitude ankle runs, fast legs and arms, perfect posture, stay on balls of feet. 2. Butt kicks – Keep upper leg perpendicular to the ground. 3. Straight leg shuffle – Run with straight legs. Concentrate on pulling the foot under the hips, Stay on balls of feet. 4. Skip - forward, backward, sideways. 5. Side shuffle – Step laterally and slide the rear foot to the leading foot. Repeat. Perform to both sides. 6. Bear walks – Put the palm of both hands in front of each foot in accordance with your flexibility (hands should be close enough to your feet so that your hamstring are stretched). Keeping your legs straight – walk using your hands and feet. Perform forward, backward, sideways. 7. Hamstring/pick-up – Take a step and reach for the shoelaces of the front foot, while kicking up the rear leg. Repeat with other leg.

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We at IHP have had a great time discovering the art and science of program design. If we were asked what has made developing our programs so much fun we would all answer the same thing: “the freedom to explore, create and learn.” We have found that too often fitness professionals take our profession too seriously. Remember, this is what we do, NOT who we are. We find the industry’s desire to quantify and explain everything through science crippling. We can all witness the tendency to overscrutinize every new training idea in all of the industry journals. Many times it is professors and scientists who have never set foot in a training facility that are the ones to criticize new training methods that have not been formally researched and studied. These “educators and physiologists” also impact their students, who also learn to be equally myopic. Although research is needed in our industry, it should be used to propel us forward, not hold us back. By insisting that we first research and prove a training method before we use it, or claim its effectiveness, we deprive our industry of the creative wisdom that comes from exploration and practical experience. This narrow and sterile view destroys the courage needed to try new training methods or create hybrids of proven methods. We must remember that research follows practice; pioneers lead us to where the human mind had never traveled before. Therefore, how can we ask for that data of training methods that are being pioneered at the moment? Although there is plenty of anecdotal evidence in many training methods (e.g., balance training, stability training, training in unstable surfaces, and hybrid methods), many fitness professionals hide their ignorance by calling them circus acts and asking for the scientific data that supports them. There is no data on these new training systems because they are being

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pioneered by many courageous professionals like Gary Gray, Mike Clark, Mike Boyle, Paul Chek, and others. These fitness pioneers often take much criticism from individuals locked in some class or lab, who never taking the time to call a proven practitioner and get educated. Name any “first” in history and you will see that someone took a leap of faith based on anecdotal evidence and practical experience. This “first” discovery was then followed by more experimentation, which was then followed by science. Whether it was the first light bulb or the first step on the moon, we would never have experienced them if we waited for the scientific data that proved such things could be done. Therefore, there is much to be said for anecdotal and practical evidence; they are the genesis of theories. For those individuals who are quick to criticize a training modality they don’t understand or like, we would recommend they contact a trainer or coach that is proficient in that modality and listen with an open mind. Perhaps if more physiologists and educators followed this advice, we could actually design more practical research that would push our industry forward, instead of designing the nonpractical research that often pollutes industry journals. We hope that the information in this book provided some new practical training methods and revealed the importance of the “art” of programming. We made an effort to provide a wide variety of programs we have used with success; some have been researched, most have not. It is our sincere wish that you, the reader, will take some of the ideas shared in this book and create new hybrids of your own. We also look forward to learning from you, as you share with us some of the new ideas this book helped to inspire. We at IHP wish you much success and look forward to a handshake (or a hug) in the near future!

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Recommended Readings and References 1. Adeyanju, K., T. R. Crews, and W. J. Meadors. Effects of two speeds of isokinetic training on muscular strength, power and endurance. J. Sports Med. 23: 352-356, 1983. 2. American College of Sports Medicine. Position stand: the recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med. Sci. Sports Exerc. 30: 975-991, 1998. 3. American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Med. Sci. Sports Exerc. 34: 364-380, 2002. 4. Anderson, T., and J. T. Kearney. Effects of three resistance training programs on muscular strength and absolute and relative endurance. Res. Q. 53: 1-7, 1982. 5. Baker, D., G. Wilson, and R. Carlyon. Generality versus specificity: a comparison of dynamic and isometric measures of strength and speed-strength. Eur. J. Appl. Physiol. 68: 350-355, 1994. 6. Baker, D., G. Wilson, and R. Carlyon. Periodization: the effect on strength of manipulating volume and intensity. J. Strength Cond. Res. 8: 235-242, 1994. 7. Baker, D., S. Nance, and M. Moore. The load that maximizes the average mechanical power output during explosive bench press throws in highly trained athletes. J. Strength Cond. Res. 15: 20-24, 2001. 8. Baker, D., S. Nance, and M. Moore. The load that maximizes the average mechanical power output during jump squats in

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28. Fleck, S. J. Cardiovascular responses to strength training. In: Strength and Power in Sport, 2nd Ed. P. V. Komi (Ed.). Malden, MA: Blackwell Science, 2003, pp. 387-406. 29. Fleck, S. J., and W. J. Kraemer. Designing Resistance Training Programs, 2nd Ed. Champaign, IL: Human Kinetics Books, 1997, pp. 1-115. 30. Fry, A. C., and W. J. Kraemer. Resistance exercise overtraining and overreaching. Sports Med. 23: 106-129, 1997. 31. Garhammer, J. A comparison of maximal power outputs between elite male and female weightlifters in competition. Int. J. Sports Biomech. 7: 3-11, 1991. 32. Graves, J. E., M. L. Pollock, S. H. Leggett, R. W. Braith, D. M. Carpenter, and L. E. Bishop. Effect of reduced training frequency on muscular strength. Int. J. Sports Med. 9: 316-319, 1988. 33. Häkkinen, K. Factors influencing trainability of muscular strength during short term and prolonged training. NSCA J. 7: 32-34, 1985. 34. Häkkinen, K. Neuromuscular fatigue and recovery in women at different ages during heavy resistance loading. Electromyogr. Clin. Neurophysiol. 35: 403-413, 1995. 35. Häkkinen, K., M. Alen, and P. V. Komi. Changes in isometric force-and relaxation-time, electromyographic and muscle fibre characteristics of human skeletal muscle during strength training and detraining. Acta Physiol. Scand. 125: 573-585, 1985. 36. Häkkinen, K., P. V. Komi, and M. Alen. Effect of explosive type strength training on isometric force-and relaxation-time, electromyographic and muscle fibre characteristics of leg extensor muscles. Acta Physiol. Scand. 125: 587-600, 1985.

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37. Häkkinen, K., and P. V. Komi. Changes in electrical and mechanical behavior of leg extensor muscles during heavy resistance strength training. Scand. J. Sports Sci. 7: 55-64, 1985. 38. Häkkinen, K., P. V. Komi, M. Alen, and H. Kauhanen. EMG, muscle fibre and force production characteristics during a 1 year training period in elite weightlifters. Eur. J. Appl. Physiol. 56: 419-427, 1987. 39. Häkkinen, K., A. Pakarinen, M. Alen, H. Kauhanen, and P. V. Komi. Relationships between training volume, physical performance capacity, and serum hormone concentrations during prolonged training in elite weight lifters. Int. J. Sports Med. 8: (Suppl.) 61-65, 1987. 40. Häkkinen, K., A. Pakarinen, M. Alen, H. Kauhanen, and P. V. Komi. Neuromuscular and hormonal responses in elite athletes to two successive strength training sessions in one day. Eur. J. Appl. Physiol. 57: 133-139, 1988. 41. Häkkinen, K., A. Pakarinen, M. Alen, H. Kauhanen, and P. V. Komi. Neuromuscular and hormonal adaptations in athletes to strength training in two years. J. Appl. Physiol. 65: 2406-2412, 1988. 42. Häkkinen, K., and M. Kallinen. Distribution of strength training volume into one or two daily sessions and neuromuscular adaptations in female athletes. Electromyogr. Clin. Neurophysiol. 34: 117-124, 1994. 43. [Medline Link] [Context Link] 44. Hay, J. G., J. G. Andrews, and C. L. Vaughan. Effects of lifting rate on elbow torques exerted during arm curl exercises. Med. Sci. Sports Exerc. 15: 63-71, 1983.

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45. Hickson, R. C., K. Hidaka, and C. Foster. Skeletal muscle fiber type, resistance training, and strength-related performance. Med. Sci. Sports Exerc. 26: 593-598, 1994. 46. Hoeger, W. W., S. L. Barette, D. F. Hale, and D. R. Hopkins. Relationship between repetitions and selected percentages of one repetition maximum. J. Appl. Sport Sci. Res. 1: 11-13, 1987. 47. Hoffman, J. R., W. J. Kraemer, A. C. Fry, M. Deschenes, and D M. Kemp. The effect of self-selection for frequency of training in a winter conditioning program for football. J. Appl. Sport Sci. Res. 3: 76-82, 1990. 48. Housh, D. J., T. J. Housh, G. O. Johnson, and W. K. Chu. Hypertrophic response to unilateral concentric isokinetic resistance training. J. Appl. Physiol. 73: 65-70, 1992. 49. Huczel, H. A., and D. H. Clarke. A comparison of strength and muscle endurance in strength-trained and untrained women. Eur. J. Appl. Physiol. 64: 467-470, 1992. 50. Hunter, G. R. Changes in body composition, body build, and performance associated with different weight training frequencies in males and females. NSCA J. 7: 26-28, 1985. 51. Jones, K., G. Hunter, G. Fleisig, R. Escamilla, and L. Lemak. The effects of compensatory acceleration on upper-body strength and power in collegiate football players. J. Strength Cond. Res. 13: 99-105, 1999. 52. Kanehisa, H., and M. Miyashita. Specificity of velocity in strength training. Eur. J. Appl. Physiol. 52: 104-106, 1983. 53. Keeler, L. K., L. H. Finkelstein, W. Miller, and B. Fernhall. Earlyphase adaptations to traditional-speed vs. superslow resistance training on strength and aerobic capacity in sedentary individuals. J. Strength Cond. Res. 15: 309-314, 2001.

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54. Keogh, J. W. L., G. J. Wilson, and R. P. Weatherby. A crosssectional comparison of different resistance training techniques in the bench press. J. Strength Cond. Res. 13: 247-258, 1999. 55. Knapik, J. J., R. H. Mawdsley, and M. U. Ramos. Angular specificity and test mode specificity of isometric and isokinetic strength training. J. Orth. Sports Phys. Ther. 5: 58-65, 1983. 56. Komi, P. V., M. Kaneko, and O. Aura. EMG activity of leg extensor muscles with special reference to mechanical efficiency in concentric and eccentric exercise. Int. J. Sports Med. 8( Suppl.): 22-29, 1987. 57. Kraemer, W. J. A series of studies-the physiological basis for strength training in American football: fact over philosophy. J. Strength Cond. Res. 11: 131-142, 1997. 58. Kraemer, W. J., B. J. Noble, M. J. Clark, and B. W. Culver. Physiologic responses to heavy-resistance exercise with very short rest periods. Int. J. Sports Med. 8: 247-252, 1987. 59. Kraemer, W. J., L. Marchitelli, S. E. Gordon, et al. Hormonal and growth factor responses to heavy resistance exercise protocols. J. Appl. Physiol. 69: 1442-1450, 1990. 60. Kraemer, W. J., S. E. Gordon, S. J. Fleck, et al. Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. Int. J. Sports Med. 12: 228-235, 1991. 61. Kraemer, W. J., J. F. Patton, S. E. Gordon, et al. Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. J. Appl. Physiol. 78: 976-989, 1995. 62. Kraemer, W. J., S. J. Fleck, and W. J. Evans. Strength and power training: physiological mechanisms of adaptation. In:

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Exercise and Sport Science Reviews, Vol. 24, J. O. Holloszy (Ed.). Philadelphia: Williams & Wilkins, 1996, pp. 363-397. Kraemer, W. J., and N. A. Ratamess. Physiology of resistance training: current issues. Orthop. Phys. Therapy Clin. North Am.: Exerc. Tech. 9:4. Philadelphia: W. B. Saunders, 2000, pp 467513. Kraemer, W. J., S. A. Mazzetti, B. C. Nindl, et al. Effect of resistance training on women′s strength/power and occupational performances. Med. Sci. Sports Exerc. 33: 1011-1025, 2001. Kraemer, W. J., N. Ratamess, A. C. Fry, et al. Influence of resistance training volume and periodization on physiological and performance adaptations in college women tennis players. Am. J. Sports Med. 28: 626-633, 2000. Kraemer, W. J., N. A. Ratamess, and D. N. French. Resistance training for health and performance. Curr. Sports Med. Rep. 1: 165-171, 2002. Kraemer, W. J., B. C. Nindl, N. A. Ratamess, et al. Changes in muscle hypertrophy in women with periodized resistance training. Med. Sci. Sport Exerc. 36: 697-708, 2004. Kraemer, W. J., and N. A. Ratamess. Endocrine responses and adaptations to strength and power training. In: Strength and Power in Sport, 2nd Ed., P. V. Komi (Ed.). Malden, MA: Blackwell Science, 2003, pp. 361-386. Kramer, J. B., M. H. Stone, H. S. O′bryant, et al. Effects of single vs. multiple sets of weight training: impact of volume, intensity, and variation. J. Strength Cond. Res. 11: 143-147, 1997. Marx, J. O., N. A. Ratamess, B. C. Nindl, et al. The effects of single-set vs. periodized multiple-set resistance training on muscular performance and hormonal concentrations in women. Med. Sci. Sports Exerc. 33: 635-643, 2001.

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