Mastering the Basics of Program Design
Craig Ballantyne
- Introduction
- Getting back to the basics
- Bodyweight training
- Professional assessments – letting the professionals do their work
- Working with the very beginner
- Progressing from the floor up
- Working with bodyweight and different planes of movement
- Training the back of the body
- Squats with hands above the head
- Lunge dangers
- Squat -> split squat -> lunge progression
- Going backwards – reverse lunge first before forward lunge
- Conservative rotation with beginners
- No rotation without reason
- Every exercise is an abdominal exercise
- Conscious and unconscious cuing and bracing
- Training the back of the body -> posterior chain
- Pulling vs. pushing the body in step ups
- Average program – front body dominant
- Train back of body to activate metabolism for fat loss
- Interval training – better use of time, increase aerobic and anaerobic fitness
- Subjective fat loss intervals – 20-60 second intervals at 9/10 intensity, plus recovery
- 3-8 (beg.-advanced) intervals per session – after resistance training
- Lifting – keep it simple. Lower rep with moderate/heavy weight
- Women – 2 x 8 reps with higher intensity burns more calories than 2 x 12 moderate weight with women
- Super-setting for efficiency
- Finding non-competing exercises
- Watch grip strength conflicts
- Putting the body in metabolic turbulence
- Higher intensity, safe time, increase results
Norris, Suzanne |
08 Feb 2011, 16:45 PM
Excellent, no nonsense approach to program design. Considering all the many options one may have for designing a program, it is refreshing to hear the importance of keeping it basic and that basic doesn't necessarily mean boring.
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Hodges, Stephanie |
29 Sep 2010, 17:05 PM
Great information, very practical. Thank you!
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