Fitness Conference 2014 - Exercise ETC

Fitness Conference 2014

(C) 2013, 2014 by Exercise ETC Inc. All rights reserved. 1

2014’s Best StrengthTraining Drills

Why Use Portable Equipment?• The trend is to move training out of the gym for more freedom and better profitability:

– Community centers, parks, beaches, private studios, your client’s home, your garage or basement.

• The ability to get a good workout with lightweight, portable, inexpensive equipment is vital!!

Types of Portable Equipment

1. Battling Ropes

A happy union of strength, cardio & core training.

2. Agility Ladders

Stability, mobility agility!

3. Plyo Boxes

Part of the tool box for every modern trainer.

4. Body weight

Every client carries their equipment!



1) Battling 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/ Shuffles

2) Upper Body Ladder DrillsLateral Plank Walk

Plank Buzz Saw (In‐In‐Out‐Out)



2 Arm Gorilla Walk

In & Out Plank Walk

3) Plyo Boxes

• What makes it “plyometric”?

– Stretch Shortening Cycle

– Eccentric, Amortization, and Concentric phases

• Tips for plyometrics:

– Must meet minimal strength, speed, and balance requirements.

– Teach proper landing first

– Proper Progression



Types of Plyometric Movements

• Hop

– Small vertical displacement

• Jump

– Significant vertical displacement

• Bound

– Both vertical and horizontal displacement

• Remember you can do upper body plyo drills too

– Plyometric or “clap” pushups

Designing Plyometric Drills

• Alternate opposing movements

• Alternate upper vs. lower‐body dominant drills

• Incorporate metabolic interval work:recovery

– 20‐30 sec “on”

– 10‐30 sec “off”

To Start: Single Response Stabilization

• Teaches clients to understand how to jump and land.

• Skipping this phase often leads to injury.

• Phase last 1‐4 weeks or as long as necessary.

• Develop linear and lateral plyo exercises.

• Progress to multiple response stabilization.



Jump And Reach

Star Jump, Tuck Jump

Box Jump



Single Leg Box Jump

Single Leg Lateral Box Jump

Hurdle Jump and Stick



4) Partnered Body Weight Drills• Clients will perform

exercises at the same time.

• With both partners moving it adds additional stability challenges.

• Make sure to pair partner appropriately

• When using a person as resistance they can move or wiggle (which traditional weights can’t)

Push Ups

Hip Hinge Row



Core Battles

Lunge Jumps

Ice Skaters



Walking Lunges

Plank Push Up

Leg Press



Kneeling Shoulder Press

Nordic Hamstring Curl

Leg Circles



High Knee/Scissor Hold

Hip Adduction W/Bridge

Fitness Conference 2014 - Exercise ETC

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