Fitness Conference 2016 - Exercise ETC! · •Thick resistance bands that are fabricated in a continual loop instead of with handles. •Can be used alone or added to barbells and

Fitness Conference 2016

(C) 2014, 2016 by Exercise ETC Inc. All rights reserved. 1

Way Beyond Basics,

2016

Warning…

• Clients must master fundamental movement patterns first.

• Only progress when necessary.

• Exercises with variable resistance require greater control and skill.

• Never sacrifice form for advancement in exercise.

Why Beyond Basics

• Long term clients need proper progression.

• Fun new twist on fundamental exercises.

• Provide motivation and long term adherence.

• Variable resistance training provides a unique and more functional challenge.

Variable Resistance Training

• Using equipment with bands, sandbags, or water filled objects.

• Unstable loading during movement:– Increases metabolic demand

– Enhance core activation

– Challenges stability

– Prepares the muscles to react to external stimuli

1)Sand Bag Exercises

• Benefits include:

– Instability with the loading vs training surface.

– Training with a non fixed shape improves neural activation.

– Power movements easier to learn vs. Barbells.

Plank Slides



Around the World Bear Hug Squat

Squat Press Rotating Lunge

Lunging Variations Power Clean



Shouldering Single Leg RDL

Suitcase Deadlift 2) Ropes

• Fun, High Intensity Exercise

• Upper body anaerobic interval training

• Improves strength-endurance, power, & speed.

• Non-momentum, reduced or non-impact style training.

Rope Tips

• Active core is critical

• Lift and throw the rope, don’t pull it

• Watch for posture breakdown with fatigue

• Keep intervals shorter due to high demand on upper body

• Start with thinner ropes then progress

• Use one handle then progress to two

• All exercises can be performed standing, kneeling, or sitting.

Waves



Slams Jumping Jacks

In and Out Waves Side-To-Side Waves

Flys Circles In and Out



Waves W/ Shuffles3) Monster Bands

• Made popular by power lifters.

• Thick resistance bands that are fabricated in a continual loop instead of with handles.

• Can be used alone or added to barbells and other equipment for added resistance.

Monster Band Advantages• Easy to store and transport.• Less likely to tear or break compared to

traditional bands.• Does not rely on gravity.• Speeds up eccentric contractions.• Easy to combine with other strength tools

for increases in strength and power.• Perfect tool for power & explosive

movements

Monster Band Disadvantages

• Can be abrasive to the skin.

• Resistance force is disproportional to stretching distance.

• Due to increase demand in deceleration many movements are more advanced.

• Can be difficult to grip.Common Linking Knot

Resisted Sprints & Shuffles Monster Band Broad Jumps



Monster Band Split Jumps Simultaneous Drills

• Clients will perform exercises at the same time.

• With both partners moving it adds additional stability challenges.

Push Ups Hip Hinge Row

Lunge Jumps Walking Lunges



4) Kettlebells What’s So Cool About Kettlebells?

• Increase grip strength• Improve strength & power

development• Enhance fat loss• Strengthen stabilizing

muscles & connective tissue

• Supports ballistic exercise

The Kettlebell Swing American vs. Russian Swing

The Single Arm Swing The Alternating Arm Swing



The Kettlebell Clean The Kettlebell Snatch

Kettlebell Pass-Through Lunge Deck Squat

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2

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5

The Turkish Getup

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4

5

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Kettlebell Challenge• KB Single Arm Snatch

• KB Clean & Press

• Do as many as you can on the right arm

• Attempt to immediately match on the left arm

Documents

Fitness Conference 2016 - Exercise ETC! · •Thick resistance bands that are fabricated in a continual loop instead of with handles. •Can be used alone or added to barbells and