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Nice mobility circuit Jamie. Would love to know more about why you selected these specific exercises!
Sarah, I didn’t know the technical name of that form of dance. Super fun! I think you chose your exercises wisely here and hit up all 4Q well. My only suggestion would be to place the Loaded Ankle Roll as your second or third exercise as the calf pumps are much less demanding. It’s a good idea that once you select your exercises, order them in a manner that goes from simple and low force to more complex/higher force. Nice work putting this together!
Great work Amanda! I was able to view all of these exercises so great job uploading your own content! I really like how your exercises progressed from simple and low force to more complex and higher force profile. Nice gradual warm-up that will help mobilize the T-Spine in a variety of different positions and directions, really well done!
Julio, you have the 4Q down and in principle, these exercises look valuable for hip mobilization. Would love to know more about why you selected these specific drills, especially the weight belly breathing at the beginning as that is not a traditional mobility exercise!
Audrey, great job putting your HIIT session together. We’ll be reviewing yours on the webinar this week!
Variable cardio, I dig it Chris! Helps break the monotony of performing the same motor task but can still keep the routine relatively “mindless” which can be a good thing on those days where you don’t want to think much but still get after it. Great session to have in the arsenal!
Excellent session Emma-Kate! I think this can be a great introduction of High-Intensity exercise for the population you’re describing. I also like how each block is focused on different mechanical quadrants. Clever way to use the 4QNM!
My only suggestion is to be aware of the supine exercises you selected. Most lying down exercises dramatically reduce the systemic metabolic effect on the body, and thus reducing the high-intensity effect. In other words, the amount of force on the body as a whole is reduced quite a bit compared to your standing exercises so you may not get a high-intensity response with these drills. I would most likely choose an unloaded Power drill instead to get a good HIIT response.
Great HIIT Session Diann. Love how you’re incorporating the Mechanical considerations into your program to create a well-rounded approach. Agree, this is a perfect time to integrate more multiplanar work, especially if they are highly linear the rest of the week but you’re also choosing known multiplanar exercises which is important if we want to train with high intensity as it’s tough to get a high-intensity response with complex, unknown patterns. Really smart Diann, great work!
Ivan this is really clever. It’s pretty simple to grasp but a lot of depth in terms of the benefits of this routine. Alternating between ViPR and Bodyweight makes it easy for the client to execute and if you have a team of coaches that use this session as well, they could easily pick it up and run with it.
With the 40:40 W:R, 40s is a pretty short time to recover from high intensity so it will confine your athlete to work at an effort level of about 8/10 (which is fine if that’s your intent). If you’re looking at training near max capacity with each drill, you’ll want to allow for at least a 1:2 W:R, if not even more rest to allow for maximal efforts to be achieved.
Great job Ivan!
Zach, great rationale here and I like the complementary mobility work to combat the repetitive activity.
Considering this is a novice client (potentially), 15 total sets of 30s near sprints (9 RPE) on the bike may be a bit much at first. See if its possible to measure their power/force output because if so, if the watts begins to decline, they’ve reached a state of fatigue where they’re not really using their anaerobic energy to continue to do work, and thus they wouldn’t be getting much HIIT benefit at that point. The goal would be to maintain a specific high power output with each set, and once that wattage starts to wane, that gives you an indication of their high-intensity endurance which should improve with repeated exposure (i.e. they reached fatigue at 8 sets, so the goal would be to try and get to 9 or 10 on the next bout).
Hey Bryce, glad you got the response you were looking for! Any chance you can upload a photo for us to see?
Looking at the program on paper, I’m a bit confused with the 4min on, 2 min off…So the client performs 5 explosive push ups, 5 jumps, and then sprints for 20m in a tri-set/circuit, 8 times which takes a total of 4 minutes? Then they rest for 2 minutes. Then what occurs after that? Also, the 20m sprint and 4 laps has me confused as well.
Nicely done Doug, simple but effective! Might add a vestibular challenge with your last exercise such as pre-positioning the head to the left or right, and then the head and eyes must quickly recenter while performing the drop and catch, especially since you’re recommending this for an athletic individual!
Simple and easy Jamie, well done! Would love to know more about WHY these specific exercises when there are thousands to choose from. Helps us give you more specific feedback on your programs, Thanks Jamie!
Amanda great to see you here! How long has it been since we met up in Edmonton?
You did a fantastic job putting this together. I can really see the value of these exercises along with your intent to help prepare a runner.
Regarding the foam roll, type in “massage” in the search field and you’ll find a host of self-massage techniques. Or, film one yourself and that way you have it ready for you and your clients 🙂
Sara, good job creating your first sequence on Program Builder. Would love to know more about WHY you selected these particular exercises, especially the first one as it’s a series of exercises.
Julio, in theory this looks good, but you missed Step 7: ” explain how you came up with it and what type of client would benefit from it.” It’s hard to give you good feedback if we don’t know who you’re building this for and your thoughts behind it!
Eric, great to see you here!
Really well done putting this together, very comprehensive. This will work well if the client has 10-15 minutes to warm-up! My only suggestion is to watch out for the total amount of percussive breathing reps you have prescribed as it can be a bit exhausting! If you prescribe 2-3 per side, with two unilateral exercises, that’s 8 total reps minimum of some intense breathing. For some folks, it may be a bit much initially based off our experience using this technique. I might just do the Type 1 motion first, and then you can add the Type 2 motion at a later date once the client develops some mastery.
Great work putting this together!
Hmmm! I think either approach can work. One of the benefits of SIIT is challenging total amount of work time in a safe manner so if they can pace themselves for 2 minutes with each drill so long as it doesn’t become too cumbersome (anaerobic) or monotonous, then that may work well. The benefit is it keeps it simpler, less exercises to memorize, and more time to master each movement pattern.
Otherwise, if they love variety, you may want to create a whole new block. I would ask them their preference!
First one off the block, way to go Adam! A couple things:
1) With these assignments, it would be helpful for all if you can write up a short rationale of how you put together your session/program. Intent is a big part of programming so being able to understand your perspective can give us all, including your clients, more clarity.
2) If I try to understand your Activation Block…The Self Massages would be Fluid Dynamics? The Quick Release exercise is more of an Excitation drill because of the quick on/off the quick release creates while the Band Walk is more of a SMUR because you maintain constant flexion so the glutes stay on the entire time to prevent you from falling forward so I would switch the order of these drills.
Thanks Adam, great first stab at using the PB, it will only get easier!
Ahh there you go Audrey! Looks good, you’ll want to monitor the effects of the Unloaded exercise which I’m assuming is the “low intensity” exercise relative to the Loaded drills. That way your routine has some nice “peaks and valleys” between Moderate and Low Intensity.
Also, in your main working block, you’ll want to switch the total sets to either 4 or 5. Right now it’s set to 1, and if it wasn’t for your description, it may not be apparent how many times this circuit is to be completed. Thanks Audrey, good work!
Great Q’s Janna,
1) an AMRAP would only bump it into a High-Intensity Quadrant (typically HISS) if the person was executing the exercises at full volition. An AMRAP in SIIT is all about sustainability: can you maintain a pace near lactate threshold without going anaerobic? That’s actually really tough to do as you can easily become anaerobic if you’re not pacing the movement well or using too much mass or just run out of steam.
I wouldn’t shorten the interval unless it was a very deconditioned individual who has poor work capacity (gets tired easy). For someone conditioned, you’ll want to lengthen the intervals. Just imagine doing a Squat to OH Press for 1-2 minutes straight but having to pace yourself not to become anaerobic. TOUGH! A person will most likely need to slow the movement down, take mini breaks mid set or lower the weight mid set. I think the misconception is that SIIT is easy and you don’t have to work hard. You can make it difficult by INCREASING the Moderate-Intensity interval. And as soon as fatigue sets in, you have the intervals timed where the client is switching to a different motor task which has its own metabolic cost, preserving the systemic moderate intensity demand on the body. On paper, I think your routine does that, just might need to remove the 15sec breaks between exercises, especially when there is a 10-minute recovery cardio block.
2) Yes we’ll cover data capture in the webinar
Keep it up coach, let me know if this doesn’t address your questions or you have new ones!
Got ya Kyle, it’s really your intent. As you mentioned, you built a purposeful Recovery Session so I would label it as a Work-In. That way you can tally up the amount of Workouts and Workins throughout the program to make sure there’s enough balance.
If your Recovery Session has a metabolic effect that you feel is tangible (i.e. metabolic benefits are gained from the session), then you can certainly label the appropriate metabolic quadrant within the Recovery Session. In your session, because you have a total of 15 minutes of cardiovascular work, you might argue there is metabolic benefit for a deconditioned individual so I would give 1 point towards Recovery and 1 point for SIIT. For someone already in decent condition, the benefit of the cardiovascular work is probably negligible with this session so I would only give 1 point towards Recovery, and not count it as a SIIT session for them. Again, it’s really just checks and balances to the physiological effects your program has on your client and it’s really subjective to your intent (until we get really good at capturing data).
SISS can only be Recovery with very low intensity and short durations. Otherwise, there’s a metabolic and mechanical cost to the routine that negates the recovery benefits.
Similar with SIIT. The Moderate Intensity Intervals must be short in duration (short bouts and total duration) as to not promote fatigue and minimal mechanical costs and you’ll probably want to have a greater Low-Intensity Interval compared to Moderate Intensity (i.e. more rest than work).
Let me know if you need more clarity, happy to chat about this more! Thanks Kyle
Lovely Diann! I think this session maps well to your description of your client and you’ve selected an appropriate SIIT protocol. My only question is a 24 minute workout enough for someone who likes to push themselves hard? The nice thing about SIIT is if you select the appropriate intensity, you can challenge someone with long total duration to improve their overall work capacity. That’s where SIIT actually becomes quite difficult!
Audrey, great client insight! I’m sure she really appreciates how specific your programming is to meet her needs.
Looking at your session, you have your main working block labelled as a SISS block, not SIIT. Also, the block is set up to be Steady State and not interval. Did you copy a previous block and forget to change the variables? I’m just a little confused as we’re focusing on a SIIT protocol this week.
Thanks Audrey!
Kyle this is a nice little 30-minute Recovery session. I’m wondering if you should label this session as a Work-In instead of Workout? Great example of how SIIT can be used for Recovery as each bout of moderate-intensity is only 5 min in length (total of 15 min).
Regarding the Moderate-Intensity on the Bike, I would recommend that the RPE be described as “you can carry on a conversation but you’ll feel a bit winded”. Regardless of the condition of the individual, this is an RPE that is closer to threshold as the body is doing it’s best to maintain an aerobic state even though it’s being challenged with some intensity. Otherwise, if you can easily carry on a conversation, then it’s probably low intensity, and you have a SISS-based circuit when combined with the dynamic stretches.
Hope that helps, I’ll check back if you have any questions!
Hey Janna, I’m assuming all 3 sets are completed before moving on to the recovery cycle correct? If that’s the case, then yes, it’s more of a 1:1 ratio and I think your endurance clients would get a better sense if you switched it to a 20min Mod-Intensity AMRAP where the goal was to sustain the same level of effort with all 4 exercises for 20 minutes straight (then you do the 10 min recovery cycle to create a 2:1 Ratio).
The challenge lies in whether they end up fatiguing and they have to lower the weight or move at slower tempos to sustain 20 minutes of continuous work with 4 different movement patterns. You can measure where they “fell off” and had to modify the exercises and see if they can get better in future workouts.
That’s why SIIT can be difficult, especially when you’re doing non-cardiovascular-based exercises like the functional exercises you’ve selected compared to the same uniplanar exercise most people do for cardio gains.
On a second note, I’d recommend that in every exercise video you film you always spend the first 15-30s showing the exercise with minimal to no talking before you get into the nuance of explaining how to perform it. For example, the Squat to Press took over 50sec to see the movement, when as a client, I might just need a quick refresher of what the movement looks like instead of having to fast forward through the video.
Keep up the great work!!
Emma-Kate, I love how considerate you were with your exercise selection. As I watched the videos, it gave me a good perspective of the state/condition your in-laws are in. At first, I was thinking maybe the Moderate-Intensity drills were not intense enough, but having worked with debilitated or very deconditioned older adults before, I can understand how these might be the right intensity for them.
I agree the Superset route is a great idea to facilitate an at-home experience and I love the cognitive “play” at the end. Really well done here!
Hey Diann, looks like you shared your SISS session, not SIIT. Good session tho! 🙂
Chris, agree with your perspective here and evident you gave this a lot of thought. The main thing with SIIT is we’ll want to progress Duration (great quadrant for improving total work capacity (physical activity) so I like that you’re starting with 33 minutes as it gives you room to increase the total time as the client becomes more conditioned. Good combos here as well, setting the client up for a lot of mechanical benefits as well!
Great session Zach, love the combos here. Agreed, this can be very reproducible for many client types and very useful as a Multiplanar day for someone who often trains Linear. If you plan on delivering this to a client, you may want to mention Moderate Intensity in the description (I believe you said low intensity), and maybe even describe what Moderate Intensity should feel like. In other words, how should I be feeling after each first half of a superset? Combine the “feeling” of Mod Intensity with an actual HR and you’ll provide a ton of clarity of the client, especially if they are doing this on their own. The tricky part about SIIT is many folks will overwork because “harder is better”, which is not the case necessarily for SIIT conditioning.
Great use of the environment Bryce. So many great mechanical benefits to sand training, especially barefoot, super smart!
One suggestion: With your acute variables, in the second column, I would choose either Intensity or RPE, instead of Wt considering ULT/UMT already denotes bodyweight! That way you free up Tempo to clarify the speed of each movement. For example, with the jump, to keep it Mod Intensity, you’ll want to describe a Hold with each jump or use the term Slow, just to make sure the client understands they aren’t trying to blast themselves in that 30s.
Ivan, good work here my man! A couple of suggestions for you:
1) Unloaded Hip Bridges are not too intense for most people. I’d recommend a SL Hip Bridge or SL RDL which will fit a more Moderate Intensity profile and still give you a lower extremity ULT exercise.
2) I’d add a 5th exercise to your PHA circuit labeled “Recovery Walk”. This is a critical component to the Interval and you’ll want to keep the person moving as this program is not too intense.
Wow such a diverse group from all over the world! Great to have you join us and we look forward to working alongside you as you navigate the curriculum.
As you may have questions, please post them in the Forum titled “Questions” or you can send them to my email: dp@instituteofmotion.com. We may even cover your question in an upcoming Webinar!
Regarding Webinars, we record them by Thursday each week and will upload them to the curriculum by end of day Thursday each week. With such a diverse group from so many different countries, we have found that running Live Webinars doesn’t make much sense for everyone’s schedule.
Welcome aboard and don’t hesitate to reach out if we can be of assistance at any point in your journey!
Hi Adam, all webinars will be pre-recorded and uploaded by end of day Thursday each week. Send us your questions in this forum or via email and we can address them in the webinar if you wish!
Kyle, I love the subthemes of alternating between a ViPR exercise and a WBI dynamic stretch. And agreed, a SISS session that is 4Q’d will certainly benefit the repetitiveness of running.
While we haven’t got to Recovery yet, I might say a moderate intensity session is not exactly recovery, as true recovery is Parasympathetic by nature (more in weeks 7-11). To call this a recovery session, I would switch to low-intensity exercises. Otherwise, I think you have a great session here, great work!
Janna, welcome back rockstar! I love how you’re tying in the psychology of training with the physical. A program is useless without adherence!
Love the simplicity of the routine, keeping the exercises primarily linear is always a safe place to begin with beginners and gives you plenty of opportunity to progress to more multiplanar exercise. Also, love the branded exercises in the videos. I know that took a lot of work up front, but man, it will pay off big time!
I know the assignment called for an 8 exercise circuit, which can be fun if performed in a gym with coach supervision. However, if this is to be done at home, that would be a lot of exercises to remember so you may need to take your 10 exercises and create two blocks of 5 exercises to make it easier to digest for the at-home client.
Love this Emma-Kate! It’s so personal with the exercises you’ve uploaded and carving out a specific bike route so he can maintain a continuous HR. Also, great use of the Mobility Sticks!
My only suggestion would be to create two different circuits as it’s hard to remember 8 exercises. Having to go back to the phone or screen may slow the workout down and that will influence the steady-state effect. By having two blocks of 4 exercises, you’ll make it easier for him to execute a PHA Steady State session. Of course, having to memorize 8 exercises is also good brain training! 😉
Hi Wayne! This session looks great, just need to polish a few things up:
1) You’ve labelled the Session as a Work-In: Recovery Session (top of the edit page). You’ll want to switch that to Workout: Metabolic and then click on the SISS Quadrant.
2) In your description, you mention performing 3 sets/circuits, however the exercises are labelled as 1 set. You’ll want to change that to 3 to avoid confusion.
3) Your third exercise in the circuit is a very low-intensity mobility drill, which you also use in the cooldown…I imagine that was an accident? You’ll want to make sure you select an exercise that is of similar intensity as the other exercises.
4) What intensity are you looking to sustain with this workout? Low or Medium? Or a specific HR percentage? Make sure to mention that in your description, and you can toggle that on with the second acute variable for each exercise and select Intensity or RPE.
Nice work Ivan, I’m a big fan of creating Tool-Specific workouts to make it convenient and easy to adopt for the client. I think the only challenge you’ll face is how you coach these exercises to ensure they don’t become high intensity. Pacing will be critical with the shuffling drills and with the jumping drills, you may need to add some pauses within a set as these types of drills can quickly require anaerobic efforts, even for a seasoned athlete. Otherwise, I would copy this routine to make a HISS-style training session as well and just modify the acute variables (more to come in a few weeks).
Totem Tennis! Love it Bryce. In this pandemic, finding motivational ways to keep people moving is critical so I love this no-tradtional WBI approach to SISS-based conditioning.
In the Program Builder, go ahead and create an Activity Titled “Totem Tennis”. You can use that youtube video you’ve shared or simply leave the video field blank. It will only take you 30s to do this and that way you can use this activity in your program building!
Excellent work Zach! Smart way to introduce more complex movements into a person’s life, considering they typically train linearly. The shorter rest times keep it fresh and engaging and the only thing you’ll have to monitor is the intensity of effort.
I imagine you’re aiming for a sustained Moderate Intensity with these drills? That is the only thing missing is understanding what intensity you are looking to sustain (steady state) in this session as SISS can be either Moderate or Low Intensity. You’ll want to add that in the description and have the client either monitor HR or an RPE.
Virtual fist bump Zach, welcome back!
Hi Emma-Kate, thanks for sharing! Unfortunately we don’t have distribution rights to sell our ViPR PRO in Australia at this time. Reach out to Jan Hutnan, he may be able to assist you!
From Wave 4 right into Level 2. You’re a machine Ivan, keep it going!
Heck of an undertaking to go from swim training to performance training! Thanks for joining us Kyle
Welcome back Kyle!
Great to have you back Diann!
Thank you for submitting Cindy. Kickstarts are such an important program as they set the stage and create the first impression for long-term program adherence and re-occurring business. Great work throughout the course!
Hey Tyler, thanks for sharing! That’s really insightful and such a great way to truly learn through experience!
To answer your questions regarding a 12-Week program, I would probably have a dedicated recovery week every 4 weeks and take full advantage of Supercompensation. I would also switch up the exercises slightly after the recovery week (i.e. incline DB bench press for a month instead of flat BB bench) and then progress volume and load each week up until the next recovery week. No special techniques are required in my mind. Good luck with your future experiments!
Tyler, I would love to know how this went!
“I believe that it is important to try things and really understand them before administering them”. I couldn’t agree with you more! For younger individuals, a 28-day program like this is certainly feasible. You could probably stretch it out to 12 weeks if you really wanted. Especially if your sleep, nutrition and recovery are dialed in between sessions. I always say babies are the best bodybuilders in the world because of how much (and how well) they eat and sleep.
Make sure to save this program. I think you can use it with your younger audience for sure. I can certainly see a young athlete who needs to add some mass in-between seasons taking advantage of this. It’s evident you understand the importance of Recovery which will help you execute such a demanding program. Excellent work putting this together!
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