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Hey L2, this is late but take a look and give me feedback.
My final project is for a high school girls volleyball program. This is the final month of training before school lets out. The girls will have a 2-3 week break before resuming workouts this summer on June 14th, hopefully with me in-person.
To give more context, I have been working with the team since last summer in-person. This January, I started using the IOM program builder as the means to deliver the workouts and did not train/coach them in person. This was a first.
I try to look at programming and ask 3 questions: 1. Where were we/are we? 2. Where are we going? 3. How are we going to get there?
To answer question 1, in January-April, we trained 5 days per week. The girls had finished playing volleyball in late October. They had nearly 2 months off before we began in January. To answer question 2&3 that was determined by conversations with the Head Coach (More strength and explosiveness):
- NM SIIT + Met-Con: SIIT: Sub Max (Srength+Tempo Runs + Recovery
- Met-Con HIIT: Acceleration + Recovery
- NM SIIT Linear+Movement Sub-Max Strength + Recovery
- Met-Con HIIT: SAQ + Recovery
- NM SIIT: Sub-Max Strength (Muscle+Movement)
In April the girls had tryouts and the coach admitted not training in the weight room as much as they should have. In May they are going to resume workouts. Thus my project below, is to introduce a new short phase that will hopefully transition to our summer training. They will be in Pre-Season Phase over the summer.
This month long program has taken into consideration a few factors.
1. A month off of N.M. training in April but probably some Met-Con qualities from playing their sport.
2. End of school and 2-3 weeks off before training picks up this summer.
3. One important caveat is that the final week of May we have made a recovery week for 3 days only because students will be let out early. This is the last week of school and trying to train this week would probably be harder than it’s worth.
Thegoal of the program is to go High Intensity for 3 days per week (MWF) to start to preparing the body for Summer training. Tuesday and Thursday will be built in Recovery Sessions to help balance the N.S.
The structure is as follows:
- Monday – Acceleration + Upper Strength (HIIT)
- Tuesday – Big 3 Active Recovery + Breathing
- Wednesday – Power Circuits (HIIT + HISS)
- Thursday – GAR Day
- Friday – Multi-directional SAQ (HIIT)
Hello L2,
My Recovery Day has 3 Superpowered Blocks that have multiple strategies integrated into various protocols. The ultimate goal is to shift from Sympathetic to Parasympathetic. One big theme/challenge we have is to limit the use of the cellphone and try to make it purely a phone!
We start with a sunrise protocol to bring in light, coupled with earthing + layering on mindfulness
Mid-day we use mobility flows to address the tissues and joints as well as breathing.
We finish with a bed time routine to end the day.
I created a Movement Based GAR session that starts with a Nature Walk practicing Mindfulness as well as a circuit of Restorative Poses that focuses on Breathing patterns.
This is a pretty versatile program that could serve most. Anyone who has a lot of physical stress through workouts would benefit. But also those who have high stress jobs. The restorative poses would create a challenge for some, so it’s definitely not for everyone, those would need to be adjusted. My thought would be to implement this on the weekend. The total time is less than an hour so there is efficiency.
Hello,
This is an LPR Day that would be pretty universal for most clients. It’s simple and can be done by most everyone.
I described it as a 3 course meal + dessert (aka massage). The overall objectives of a day like this would be unique to the majority of my clients so I’ve tried to “coach up” the importance of an LPR day in my description.
The goal for me is to promote recovery via improved circulation, reduced inflammation, all for the benefit of regulating and balancing the NS
https://platform.instituteofmotion.com/library/session/5vyp8k4v/share/
Hello L2
I updated a program that I had for a dancer. Day 3 is now a 3d – Big 3 Recovery Day. This follows a Long Duration Modified Tabata- HIIT Day. That session challenges the entire body but the lower body especially. This program primarily utilizes Active Isolated Stretches in 3D . There are a few comfort stretches as well.
Weekly program: https://platform.instituteofmotion.com/library/program/ov6kn80x/
Session: https://platform.instituteofmotion.com/library/program/ov6kn80x/?session=3
Hello L2,
Late to the party, I was on vacation last week, unfortunately not a lot of recovery. I’ve enjoyed looking at everyone’s responses. Very thought provoking as I don’t have a good library of ideas/drills.
I tend to prescribe recovery via LAR for my clients, specifically, mobility. Below is a hip flow I video’d from a few years back.
I also have been utilizing breath work from the GAR quadrant.
Personally: I find myself doing:
LAR: Mobility flows, Cage stretches, 3D movement,
LPR- very little
GPR: Meditation & Reading
GAR – Break work, a little contract, Eating well, lots of fluid
Hello L2,
Dance is a highly athletic and metabolic endeavor. Routines can last from 30 seconds to 3 minutes, depending on the event, duration can be 3 hours.
This 7 day program will challenge the conditioned dancer to perform at a high level with a variable metabolic training program.
Day 1 – We challenge both Strength Endurance as well as Metabolic pathways via Cyclical SIIT Tempo Run’s
Day 2- HIIT workout utilizing Long Duration waves
Day 3 – 7 Step Recovery
Day 4 – SISS Cardio Choice – Cyclical
Day 5 – HIIT Power – Accel/Decel
Day 6 – Recovery – LAR
Day 7 – Off
I chose the various methods because the intensity of dance requires High Intensity but the duration necessitates aerobic capacity. In addition Strength and Recovery are also really important components that we didn’t want to neglect in a well rounded plan.
MOVE Intermediate to Advanced, Dance Athlete Metabolic Program
Happy Late Project!
This HISS workout would be ideal for an elite athlete or a well trained, experienced gym goer who likes a physical and mental challenge.
We’ll be using a Mixed-Modal approach using EMOM and AMRAP. Each block will consist of 8 minutes. The EMOM working block has two WBI exercises, both Power Dominant. The AMRAP uses a WBI 4Q approach with a NM influence towards Strength/Endurance.
The time in between blocks is minimal so we stay at Steady State
Happy Friday!
This HIIT session will be for a college student who is trying out for the dance team. She tried out in the fall but didn’t make the squad. After some time off, she will be trying out again this spring. Her routine will be 1-3 minutes in length. She has described her routine as 3 minutes of intense movement. From a quick needs analysis, I’m thinking she needs power endurance, agile strength and odd-positional strength. Also to note, she has had two wrist surgeries and has intermittent low back pain. Our goal is to prepare her for the tryout routine as well as make sure she stays healthy.
This session will be HIIT – WBI – Cyclical Long Duration Waves using Modified Tabata’s 4 min on/ 4 min off
Happy Friday!
This session is for a Volleyball player, specifically the Libero position. This was specifically designed for a former elite high school volleyball player, who opted not to play collegiate volleyball but has since reconsidered and has a tryout in May. She hasn’t played in a while and is just starting back with a training program. She is de-conditioned from an elite level but is 18 years old and time is of the essence. We have to be aggressive but also wise.
Our objective in this session is on improving the athlete’s lactate threshold and overall work capacity by utilizing WBI – SIIT.
There are 4 drills that work on movement and 4 drills that are active recovery. We want the work drills to be consistently done at a effort level of 6-7. The mobility drills are to be done at an effort level of 2-3. The goal is to continually improve the threshold by initially challenging duration. This day along with the entire program will hopefully integrate to do that.
Side note: Libero is is a unique position that requires agility, quickness, reaction, and acceleration. What’s truly unique is that this position doesn’t require a lot of Vertical Power, which is often ones first thought when thinking about Volleyball. The libero has to be able to move and react in small spaces and often is digging balls out of the ground. Although our objective on this day is not to improve those “power” qualities we are still focusing on movements of the position. Our mobility is also strategic in that it focuses on the Hip & Thoracic Motion.
This Session is built for a runner (recreational, trail) or anyone wanting to move better. This would serve as a great option for rainy days or a break up from Cyclical SISS.
My goal in this session was to create a sub-max steady state stress with exercises that involve the Whole Body (WBI). Our emphasis is on choosing exercises that enhance gait/linear locomotion.
The intensity should be between 5-7 RPE. Each drill is going to vary in that range but the client as always can downgrade. Some drills offer a bit more complexity and therefore will automatically lower their intensity. There are two blocks of 4 exercises. Each block is 12 minutes long. (24 total).
I used all 4Q but have kept the variables to include lower intensity when adding load. There were a variety of mechanical drills (agile, dead, relative strength) but load needs to be low to moderate.
Warm-up up was a hybrid activation of the foot and hip. Cooldown was about restoring breath as well as “draining” the legs with the double leg restorative pose.
I actually implemented this workout early this week with a group of 30 college girls. It went really well.
Hello Everyone! Beyond excited to be starting Level 2.
Q1: I’m intrigued about this level. I expect to have a greater understanding and appreciation for the recovery side of things as well as implementation of it along with the appropriate metabolic training. After watching this weeks webinar, something kind of funny struck me. Thinking about the emergence and popularity of the High Intensity quadrants….Then thinking about Western culture (i’m sure elsewhere too)……more, more, more…..harder, harder, harder…..now, now, now! It’s created a scary monster. The stories I hear from my high school athletes (smh) and the expectations and thoughts from new clients who are scared of training.
My greatest hope is from a totality perspective. I think in 14 weeks, combined with Level 1 material, as a coach I’ll have a deeper understanding of all individual elements but also how it all weds together. Thus I expect to gain greater confidence in programming to ultimately impact all of the clients I’ll have the opportunity to work with. This will continue to solidify my thinking but also be humble and open to knowing that we learn more everyday!
Q2: Level 1 successes have been increased confidence and a more valuable tool bag. Yes we all have a thousand tools but can you really use those well and in the right context. That has improved tremendously for myself.
Along with that the community here is awesome. So many great minds from our leaders at IOM, to the many coaches in this forum. “Iron sharpens Iron, as one many sharpens another.
Also, the Program Builder is a great asset. I all ready implement it with clients. I’m excited to see how it grows!
Q3: I have followed the 4Q metabolic quadrants and have tried to keep good variability. My de-conditioned clients rarely, if ever see the High Intensity side. My athletes do more HIIT, so we can recover more, plus they do some much Steady State work at their schools, it’s alarming. HISS I will sprinkle in sparingly. It’s a good seller. I can’t say I sway too much to one quadrant, it’s vary context dependent. I probably use the SIIT quadrant the least, at least that’s based upon my understanding of what I think SIIT is. SISS is good too because people love that constant work.
Coach Andy –> MOVE Performance Training –> #letsgetbettertogether
