Getting Your Personal Training Clients Into Gear

Scott Hopson
  

• Why energy system development is a critical component of program design
• The biometric feedback system is the only system that can give by the millisecond feedback on how stressed and/or recovered you are.
• Work + rest = success
• Cardiovascular programming
• Exercise = Movement + force + acute variable manipulation
• The organs are subservient responders to stress
• Intensity and volume of stress will dictate how the energy systems respond
• Manipulating acute variables for hormonal response
• Incongruent training is one of the biggest limiting factors to an individuals goal achievement
• For hypertrophy we need:
  • 20-60 seconds of time under tension
  • Work rest ratio 1:1
  • Multiple sets
  • 10-20 minutes of total time under tension within a session
  • 75-85% intensity
  • Growth hormone and IGF-1 increase of 150-200%
• Performance
  • 90-100% intensity
  • 1-5 reps
  • Repeated bouts
• Myth of the fat burning zone
• 220-age is arbitrary
• Karvonen formula
• Weight loss
• With 60-70% intensity total metabolic demand is minimal along with caloric expenditure and fat burning
• Increasing total metabolic demand with higher intensity
  Elevating GH and IGF-1 at higher intensity
• The fat storing, muscle degradation effects of prolonged elevated cortisol
• Spike in the anabolic hormones
• Training in gears for loading parameters, outcomes and benefits

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