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Hey Ivan, yes we touch on these diseases although individuals with these diseases will be under the care of a supervised health care professional, not an AHHPS.
Christopher, thank you for sharing your final project. Here’s a few of my thoughts as I reviewed your program.
- As you have 4-5 days of workouts per week, I’m assuming this weight loss program is for someone who already has training experience and is not deconditioned? Otherwise, less physical workouts per week and more lifestyle and recovery strategies for the remainder of the week will be key. Oftentimes weight gain is a result of a disruption of the HPA axis, leading to unwanted hormonal and chemical changes in the body. Sometimes working out more for a weight-loss client may actually disrupt the HPA axis even more so we’ll need to consider other domains of health to assist them. We’ll cover this in more detail in Levels 2 and 3!
- I like the transition of Fundamental Strength into other forms of Movement Strength throughout the program. Realistically, this may have to happen at a slower pace but it is the right intention!
- I’m curious if you would use this program equally for men and women and what age group do you think this might work well for? I think these factors can greatly influence the template you’ve put together.
- To make this “client-ready” I would spend a little more time updating the descriptions of the sessions and working blocks so the instructions and benefits are clear and to help your client stay engaged all month long.
- I like that you have a “de-load” week following this 28-day program as you have a total of 18 workout days, 5 structured recovery days and 5 days off. That’s a lot of physical stress to consider.
All in all, you’ve got a good structure here that I think you can easily modify days to meet the demands and capabilities of an individual. Just be careful that you may have too many workout days scheduled, especially for an untrained individual.
Great job all course long and thank you for being active here on the forum Christopher. We hope to see you again in Level 2. Happy Holidays!
Beata, what a great case study! So informative, I really felt like you touched a lot of important information that can guide your programming.
Structure (i.e. a Program) is imperative for someone like Helena as she’s lost her “athletic” self since her career became so overwhelming. With that said, I would agree to your approach of having a highly variable program that allows her to work on herself daily will be key to her success, and highly variable is ideal for overall general health.
One moment of curiosity for me that stood out was I noticed you had many HISS and SIIT days but not much SISS or HIIT. I can understand if she has a busy lifestyle that HISS may be beneficial to sneak in a workout, but I would like to see some more SISS and HIIT in future months if the goal was a more variable program.
I really liked your approach to Recovery and integrating many lifestyle factors other than just the physical domain. I think you hit a home run with this program and I would love to hear how Helena is experiencing it! Great work Beata all course long!
Diann, thank you for sharing. This really is the epitome that “weight loss” is truly a Physical, Mental/Emotional, and Social endeavor and in order to be successful, we have to treat it as such which you so brilliantly do. The program is sooooo valuable as it affords her “me time” which I can imagine is crucial for her. Keeping the routine SISS throughout is perfect as exercise/physical activity doesn’t have to be hard to be beneficial, the critical component is adherence while focusing on all of the Determinants of Health. Getting her to engage daily in her program is the biggest win and it will prove to her that she CAN do it. I would love to fast forward life just to see where she’s at a year from now with your guidance. You are setting her up for success and she’s lucky to have you in her corner.
Best wishes to you Diann and thank you for your efforts throughout the L2 experience! Happy Holidays
Zack love the high amount of variety here, assuming the athlete would enjoy lots of variety as well. Of course, with high variety, you’ll have to be diligent with your pre/post assessments to ensure your athlete is gaining improvements in the areas of fitness you described. I’m a big believer in variability but the proof is in the outcome, so make sure you hold your program accountable and make adjustments where needed. I also really like the 14-day structure as opposed to a more traditional 7-day. You can sell a 3-month package with this easily. I know I’d be motivated to do something like this!
Great job throughout L2 Zach. Your programs and insight were excellent throughout and I’m sure it added extra learnings for your peers, and for that, we’re grateful. Happy Holidays!
Janna, as you’re aware, we highlighted you in the Webinar in Week 14. Thank you again for all of your efforts throughout this cohort and wishing you a wonderful end to 2021!
Penelope, it’s hard to discern the Metabolic quadrants because you didn’t clearly define the Work to Rest ratios nor the expected intensities/efforts. The only thing I can see with each activity is a total duration. You’ll need to input those variables so we can understand the metabolic effect better.
It’s important to note that an exercise by itself is not metabolic. It’s the sequence/working block as a whole that gives us an understanding of the metabolic effect (quadrant). So in your working block, you have 6 exercises (or sequences of barre movements?), each performed for 3-5 minutes. But that’s the only info we have. What’s the rest in between exercises/sequences and what’s the intensity/effort expected with each? Remember that to be truly high intensity, the body must be undergoing an anaerobic (without 02) response.
I’m not well versed with Barre, but after looking at this video (https://www.youtube.com/watch?v=AKSzNcjK0Cs) I would classify this movement as Aerobic Moderate Intensity with local fatigue to postural muscles of the lower extremity. The movements would need to be performed faster and more ballistically to create an anaerobic response. Of course, this is individual dependent but the fact that you can sustain this movement for 5 minutes straight, I would be hard-pressed to call it anaerobic. After completing this sequence, would you need to rest for equal duration or more? That would also be an indicator if the exercise/routine is high intensity.
Let me know if you have more questions. I’ll be checking this forum until Dec 23rd, otherwise reach out via email!
Penelope, we reviewed your program in the Week 14 Webinar!
Our pleasure Ivan, thank you for all of your efforts and it’s been great to see you really grasp the concepts well in L1 and L2!
Bryce, we reviewed your program on the Week 13 webinar. Thank you for all of your contributions and efforts in this cohort!
Jamie and Julio, we’ll be reviewing your programs on the Weekly Webinar (posting this Thursday). Thank you for submitting on time and great work all course long!
Beata I love this, especially because you’re getting your girls involved. This taps into the Social Determinant of Health which is just as important as the Physical and Mental/Emotional. The more we integrate all 3 domains, the more we optimize our health.
I also like the “thinking about nothing under the warm blanket”. I bought a weighted blanket and have recently practiced something similar to this. Feels so therapeutic. Great job Beata!
Well done Zach, I like how you organized these strategies and they should work well. As we head into the Winter months here in the Northern Hemisphere, I like the idea of a Steam/Sauna before bed or you can have them schedule it after a spell in the cold (i.e. they had to watch their kids soccer game on a cold winter afternoon/evening!). May also consider some light therapy as well, especially if they have limited light exposure. Nicely done!
Ivan I really like the idea of starting the day with some mindfulness. I find it works really well for someone who needs a lot of structure in their day, it gives them focus and clarity. Alternatively, I might switch the Mindfulness with the Mobility Work for someone who could use some mental de-stressing after a workday. Would be a good idea to give your client some autonomy as to when to accomplish these activities. Good work putting this together!
Excellent Bryce, Structured Recovery at its finest! It would be great to hear some client feedback after this day, to see how they’re feeling and any perceived value. Such a great way to build value around why they need your programming services!
Excellent Christopher, have you had a chance to have any of your clients follow a program like this yet? The only thing missing would be to add some descriptions to each session and some of the exercises so a client can do some of these sessions on their own without having to reach out to you with too many questions.
Nice Jamie, how quickly were you able to insert your previously made content into this 7-day program?
Excellent Jamie, between Christopher’s Decel program above, and yours, we got a great 1-2 punch of Accel/Decel sessions!
Really smart to have a longer rest period in between sets. You’ll get the most out of each rep which will optimize power outputs. Too often we see too short of a rest period which limits the potential of creating more power due to fatigue. The hard part is to convince clients who think they need to go hard and non-stop all of the time. That’s where good coaching comes in!
Christopher, this is really well done, a great place to start in a Deceleration Phase and I agree that a lot of unilateral deceleration is critical for the basketball player. You set up your acute variables perfectly as deceleration is very intense from an eccentric perspective so this is a good place to start to create tissue tolerance while building motor control. Great work!
Yes!! Janna, love how you’re exploring the mental/emotional/social domains in your programming. That Coffee Talk might be the most rewarding part of your client’s day and a brilliant way to create community amongst your clientele. Not only beneficial for your clients, but I could also see it trickling down to generating more business for you as well. Win-Win!
Diann, your client must think you’re her saving grace during this challenging time. “Me time” is so critical during times of stress so I love how you’re creating an environment for her to have this time to herself so she can be the best mom and business owner for those that she serves.
Man that session looks great Chris! From the ELDOA’s to the Feldenkrais and breathing, all good stuff! Personally, I would probably classify this as a Local Active Recovery day because all of the techniques are local to specific areas of the body but no doubt there is systemic benefit here as well.
Great modalities Zach, very useful and practical. I agree the mindfulness emphasis is a big bonus. Too often our athletes do “Recovery” and they spend a lot of time not being mindful and focusing on their phone and social media.
Ivan, I literally got back from a hike in nature 20 minutes ago and I echo the huge mental/emotional benefits you get from being active in nature. The biggest challenge is to help our city dwellers find nature spaces as they get the least time in nature!
Here’s an image from my hike:
Bryce, love how you’re thinking beyond just the physical domain and looking at the social as well. Soooooo important, great work!!
Ha! Too cute Chris, so much for a passive session with Roux around 😉 This is the kind of stuff that will greatly impact the Wellcology we’ve been talking about. Looking forward to more chats!
Bryce, similar opinion that I gave to Zach. This would be a great session to do at the gym, I can really see it work well in a group dynamic if you have the equipment and space available.
To answer your question: Passive means something is acting upon you and you are not exerting physical effort. Active means you are acting upon it and are exerting physical effort. So with Walking barefoot on a battling rope, you are acting upon the rope which makes it an Active strategy.
Zach, I love how this is an hour long and can be done at home or at the gym (if you get some earthing pads or have some wet grass nearby?). What an easy session that you can deliver as part of a group training package as well!
Ivan, thanks for selecting Leisure Walk, looks like we made an error with that activity in regards to its Tagging. As you can imagine, walking is not Passive! It should be classified as GAR. If you refresh your session, it should be changed now.
Regardless, this is a nice little session and being out in nature is one of my personal faves!
Excellent Audrey! I like the point you made in the description to let the vibration/gravity do the job to make sure they get the Passive benefit of these modalities.
That’s great that more people are adopting these recovery tools for at-home use. We always say that “Environment dictates behaviour”. Reminds me of the movie “Field of Dreams” where they say “If you build it, they will come”. Couldn’t be more true of the responsibility of an AHHPS to help create the best at-home environment for their clients by creating awareness and making resources available.
Jamie this looks great on paper, love the structured recovery throughout the week.
I need some more context as to how you put this together. For example, you have Hypertrophy 1 day a week. Is that enough for someone looking to add size?
You have 3 days of strength training. what’s the focus overall? Why did you select these themes? Who would this work for? Understanding your rationale behind your program will help me give you more pointed feedback!
Hey Christopher, this looks great on paper and if they stick with this for 4 weeks, it would be great to see some PR’s! A few points of curiosity from my end:
1) Because you’re looking to enhance Max Strength, I’m wondering if you may need some specific activation drills for your heavy lifts. For example, this isometric deadlift (especially with a forced exhalation) may help create greater stability in the deadlift as part of SMUR: https://powerliftingtechnique.com/isometric-deadlift/
Could be useful!
2) On the upper body day you have some supplementary upper body exercises, but not on the Max Strength Lower body day? Curious as to why.
3) That recovery day looks great! Just curious as to why those particular activities.
Janna, love how this in-season program has only 1 training day and the rest is recovery. So important for managing training load as in-season is not about fostering new adaptations, rather sustaining what you have and creating resilience.
Getting ahead of ourselves, we’ll probably want to modify the 3 LAR days in a row to include other recovery quadrants and I look forward to seeing you create a more expanded recovery day on your Chill and Chill day but I know that will come in time. Great work setting the foundation of this program, this will be gold for your athletes!
Well done Diann! For the stressed-out client looking to lose weight, it’s so important to highlight the need for structured recovery in their day/life. Exercise is one tool for stress management, but the more we arm our clients with other strategies, the more impactful their program becomes because as we know, losing weight isn’t as simple as moving more and eating less. Stress management and regulating hormones is critical!
Zach, this is a great sequence of exercises for a LAR session. Active, but not sympathetic is key! I love the active meditation/mindfulness at the end, really smart and too often overlooked the benefits of mindfulness, especially for highly stimulated individuals!
Really well organized Ivan. The way you separated your blocks with distinct initiatives makes the intent of the session very clear. It’s also great to have your athletes take initiative on their self-care, an oft missing component in many programs. Well done!
Great work Audrey! I’m a big fan of Active strategies for sedentary clients. Helps to increase physical activity levels and mobility.
I like the duration of your flush cardio. More than 15 minutes and it most likely becomes too Sympathetic which is what we don’t want from a recovery session.
Fantastic Bryce! Love how you organized the Recovery Day with 3 distinct blocks to represent different times of the day. That’s exactly how to do it to make it clear for the client as to when they can engage in these activities. Really well done!
Jamie, great organization in your program and you nailed the exercise selection to the intent of each working block. Very clear that you’re looking to promote Dead Strength and Agile Strength with this session.
As a heads up, in your Agile Strength block, your third exercise has 2 min rest, and I think you wanted the rest to come at the end of the circuit correct?
Food for thought, with a Giant Set, you’ll sacrifice strength gains for metabolic gains because of the minimal rest period between exercises. I’m not saying someone won’t get stronger with this format, but the potential for adding strength is dampened as the metabolic cost of performing the exercises is greatly heightened. You can still circuit the exercises but I would allow at least 1 min of rest in between if you’re looking to maximize strength gains (we need to restore ATP to lift heavier loads to get stronger!). So again, not saying this is a “wrong” format, but it’s good to understand how the acute variable manipulation will lead to different outcomes!
I’m curious to know more about who you might use this type of session for. Make sure to save it in your library, I’m sure many clients will benefit from having this in their program at the right time. Great job putting this together!
Hey Julio, considering we are in the Movement-Based Strength week, what types of Movement-Strength are you trying to develop for your client? Typically an “Upper Body/Lower Body” perspective is best for Muscular Development which we discussed last week. However this week, our perspective shifts to a more Whole Body Integrated approach, and thus our intent will need to shift.
I like the exercises you selected, they are Movement Strength, but I want to know more about what type of Movement Strength you’re looking to develop with this session. This level of specificity is what separates the AHHPS from the rest of the industry!
Hey Adam, thanks for putting this together.
Looking at your program, I’m curious to learn more about how you went about selecting your exercises and which types of Strength you’re trying to develop…
I can see your first 3 exercises all improve Dead Strength (overcoming resting inertia).
Exercise 4 would be Odd-Position Strength because of the unique position you’re putting the body in. It’s not Dead Strength (not overcoming resting inertia) nor Agile Strength (Momentum-Based).
Exercise 5: Agile Strength
Exercise 6: Power – Acceleration. Not Agile Strength because you’re not sustaining momentum.
Learning more about your intentions will help you create more specific sessions, which gives us a better understanding of the expected adaptations of your program!
Much clearer! Thanks Bryce, well done!
Proof is in the pudding! Great to hear your clients felt immediate benefits Doug.
Something to try: in your first SMUR exercise, lower the rep count to 1-2 per side, and add a forced exhalation at the end range of motion. This will add stability to lateral trunk flexion and potentially reduce the guarding that occurs when we’re feeling stiff in the trunk. Added stability will lead to potentially more mobility gained in the next exercises!
Excellent 7-Step Prep Sarah. I think all of these exercises are quite useful and complement each other well.
I’m only hesitant with your Mobility 1 drill as a loaded swing may be challenging to create more space in the T-Spine. I like it more as an excitation drill for the abdominal wall as it has to turn on quickly to slow down thoracic extension and shoulder flexion and turn off to return to the starting position. Instead, I like this passive thoracic extension drill which can help combat a sedentary seated posture (Wall Hip Hinge in your library): https://platform.instituteofmotion.com/library/activity/qe7kp65x/
This is a really good sequence Adam. I like how you considered the athlete’s environment and selected appropriate exercises accordingly.
My only suggestion is being a bit nitpicky: I would reserve the World’s Greatest for a UMT Mobility drill and replace it with an MP SMUR exercise that challenges the T-Spine. Or better yet, keep the World’s Greatest and add a Forced Exhalation at the end range of motion to enhance stability and SMUR of the Trunk while in a rotated position!
Great specificity with your exercise selection Christopher. I agree you’ll be ready to jump out of the gym with this one. Really well done!
Well done Jamie, you followed the logic of the 7 Steps well with your exercise selection!
Amanda, this is so good! Excellent justification and love seeing your own branded content on here. Your clients will appreciate it as well!
Not sure why, but I couldn’t view the Lunge with Prayer Rotation. The screen remains black. However all of the other exercises showed up fine. Make sure your sharing settings on your youtube channel match up with the other exercises that work well. Let us know if you need some troubleshooting with that one!
Nice sequence Julio! I like how you snuck in some Hip mobility as well. I’ve learned that many baseball players’ shoulder/elbow injuries often have a strong correlation of immobility in the opposite hip as the throwing arm. Curious how it went with your client?!
Wayne thank you for sharing. It’s great that Remi wants to be so Active, having multiple physical activity bouts per day. I agree that getting her to slow down and work on more recovery would be ideal, but that starts with getting client buy-in. I’d be curious to know more about why she feels she needs to devote so much time to her physical activity…i.e. what is she trying to accomplish and why? Sometimes clients like this need to experience an injury to realize their current perspective may not be the most ideal way of going about things. Luckily she has you to help her navigate this as safely as possible!