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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!
Thanks Julio
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!
Ivan I really like the blend of the different types of Strength you included in this program along with variable Metabolic Conditioning throughout the week.
One suggestion, on Day 1, you have a Dead Strength Block and a Jogging (SISS) block. The Dead Strength Block is most likely a HIIT Block because you’re allowing for 1 min of rest between sets and using mod-heavy loads with WBI exercise. Just make sure to factor that into the overall work your client is doing throughout the week as that now creates 3 days for High-Intensity exercise. Not wrong, but just make sure that is within the tolerance of the client’s abilities. Nice work Ivan, as always!
Audrey, love how you’re taking care of his metabolic conditioning in a format that allows him to enjoy the process while reaping the benefits. Super smart way to give him the variable MetCon that he needs! Would be curious to learn more about what choices your client makes on the “off” days. Great opportunity to show more of your worth, especially with a long-term client!
Beata, what a pleasure to review your program. You shared a lot of great info which really help me understand your intent. I love that you incorporated a HIIPA day! I find it to be a clever strategy for someone to experience High-Intensity without attaching it to “exercise”. My only suggestion for this day is you’ll want to program how many times throughout this day you want your client to experience a High-Intensity activity. You have some great ideas, now you just need to let the client know how many times they need to do it throughout the day. You might start with 3 times per day and can progress as your client gets in better shape.
Excellent work putting this together. Realy like the variety of the program which maps well to health and human performance!
Diann, this program shows you’re really grasping what was presented to you over the past 6 weeks. Such great thought and insight into your client and I think your programming decisions are spot on.
While you’re sticking with SISS throughout the week, you at least have variability within the Mechanical loading, using the different cardio modalities that we discussed which will keep the routine fresh and her body healthy. The next component will be to integrate more recovery strategies throughout the week which we’ll explore in the next 6 weeks so I’m excited to see how you might enhance this program based on your future learnings.
Great job Diann!
Zach, I’m pretty impressed with what you put together. Such a well-rounded program with a nice blend of various adaptations that are relevant for most athletes. This will act as a great template in case you want to make specific changes for any of the athletes you encounter. I really don’t see a need to make any changes to this!
I agree with your view on the Strength sessions being more of a HIIT response and that’s great that you recognize that. That’s a total of 4 days of High Intensity work when you include the Power day and HISS day, however it’s quite variable so most folks should be able to tolerate this well. If not, you can always scale back the total amount of High-Intensity work throughout the week and support with more recovery.
Regarding a screen for athletes, agreed with your POV. Johnny has put together a great process which is unveiled in Level 3!
Excellent work Zach!
Thanks Julio, it does! Intent is everything when it comes to programming!
Wayne excellent job putting this together. Love the use of the 4Q NM in your first circuit and using simple, linear drills for your Tabata. You should definitely get a HISS response from this workout, well done!
Janna there is not much feedback I could give you here. This is so well thought out and you mapped your blocks well relative to the HISS guidelines we’ve provided. You hit a home run, would love to hear how this goes with your classes!
Sounds like a great session Beata. Love the use of Cold Water Immersion as part of your session. Way to use your environment to your advantage!!
Chris I had to look up Molon Labe! Is that a popular saying in Louisiana?! 😉
You’ve demonstrated good awareness that complex movements may take away from High Intensity efforts so with good coaching, I think you’ll still get a great response with your ASAP block. In your description, you mention that you want the clients to have a max effort so I would ask the client to target above 90%, and not just above threshold.
What is the rest period between blocks? You’ll want to monitor that as well, because if you have too long of a rest period, you’ll be creating more of a long-duration HIIT response instead.
Great session Chris!
Love the diversity of this session Diann. Agreed it would be ideal for an advanced client, especially the multiplanar work. If the client has poor coordination or the movement is too unknown, it will be tough to create a true HISS response.
For the dumbbell block, I would be curious to see how your clients respond if the weight was heavy for each exercise, switching exercises every 5 reps. Or at least making the upper body exercises heavy as they are so local to the upper extremity while the lower extremity drills are really whole body so they’ll have a greater metabolic effect in general. In other words, the upper extremity exercises are less taxing on the body as a whole compared to the squat and deadlift, so to create balance from a force perspective, make them heavy and the squat and deadlift moderate.
Regarding your side note, the drills were playing fine for me!
Ivan, this is a great HISS Session! Good use of the 4Q NM. One of the challenges is Power Training and HISS don’t work very well together. In order to sustain how power outputs, you need rest! As you know, HISS doesn’t afford that so with a HISS format, you will sacrifice Power output gains as a result. In other words, expect your athletes to gain HISS benefits with this session, but not much Power. If you want more Power gains, you’ll need to switch to a HIIT format.
Wow Bryce, Ground-to-Standing for 10-20min straight, I can see how that can be brutal! While I certainly can understand the performance benefits, I’m wondering if there needs to be some more variability from a mechanical perspective, because as we learned in level 1, too much repetition can create some musculoskeletal issues. Always one of the challenges we face as the coach/programmer: how to balance health and performance! I’m curious how you would offset this highly repetitive session in the warm-up and cooldown.
Zach, love the simplicity, very effective for creating a HISS response! My only suggestion would be to be watchful of the Bentover Row in the AMRAP block. As fatigue settles, this may be a challenging posture to sustain this late in the workout. Certainly doable, but for some, you may want a backup high-intensity exercise that offers less postural challenge.
Audrey, I’m tired just reading this session! I think you’ve packaged a great HISS session here and I like the blend of dynamic movements in your EMOM block with a simple loaded drill in the ASAP block. Lots of smarts here, nicely done!
Christopher, I can see how these drills would enhance shoulder mobility for sure! Curious to learn more about why you selected these specific exercises and how you believe they will foster better movement. Nice work putting this together!
Doug I can see why your clients are loving this little sequence! The nice thing about the 4Q is it will automatically make sure your client gets all of the dynamic movement to foster good mobility in whichever region you’re tackling. As your next progression to this T-Spine Mobility, try the coupling T-Spine movements. You can type in “Type 1″ or Type 2” as you search for your mobility drills and they add a great progression to the drills you’ve selected here. Keep it up!
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