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Talked to Michol and he’s pretty keen on focusing on Eye-Tracking! We can definitely do one on the Nervous System as well. Will add that to our cue. Thanks!
Hey Kyle love where your head is at. We’ll discuss onboarding in Week 10 and specific assessments in Level 3. Our approach is to learn the 4Q Models first before adding specificity. Stay tuned!
Hi Emma-Kate, a whole webinar on Eye-Tracking…I dig it! Maybe we can muster one up for later this year.
“What matters mostly in the AMRAP is the power output one gives”
Agreed. Power will diminish the longer the duration as you exhaust anaerobic stores. You need anaerobic energy stores to be powerful. That’s why there is 4 quarters in a basketball game and not one long 48 min bout. So to my point, 1 bout of 20 minutes vs 2 bouts of 10min can greatly influence the power output within a session and ultimately the metabolic response 🙂
Hey Janna, there are many techniques housed within foam rolling, each creating a slightly different effect. Compression is one that can help improve fluid dynamics and neural sensitivity. Adding Vibration causes micro-contractions to occur local to the Vibration which enhances fluid dynamics in a more passive manner (let the vibration do all of the work, no need to roll up and down!).
If using a Vibrating Roller, I’m a fan of spending 1-2 minutes on a muscle, adjusting where the roller is placed in a certain area every 20-30s. For example I might spend 30s each on the Achilles, the medial Belly of the gastroc, the lateral Belly, and behind the knee where the gastroc and hamstrings intersect. If I’m time starved, I might just pick my most problematic area.
Hey Wilson, great thoughts here. Controlled Articular Rotations are great techniques and they fit in the SMUR step.
Regarding reciprocal motion of the shoulders, it’s really a motion that stems from the spine (primarily thoracic) which we’ll talk about specifically next week (Week 3) when we tackle Mobility!
Hey Kenny, from Michol:
Zajac and Gordon
https://www.sciencedirect.com/science/article/abs/pii/002192909390083Q
https://pubmed.ncbi.nlm.nih.gov/2676547/
Andrews
First on the board! David really well done all around. I understand the intent of your exercise selection, you uploaded your own content (bonus points!) which will make the experience feel more personal for your client, and you grasped the Activation sequence well, selecting appropriate exercises at each stage.
Only one suggestion, I would keep the SMUR exercise to 5 reps each side, versus 10 to avoid creating local fatigue. Fatigue will deactivate tissue!
Great work David and thank you for sharing!
Wow such a diverse group with so much cumulative experience! We are honored and grateful to lead you through the AHHPS Level 1. You will learn as much from each other along with what you’re learning in the curriculum, especially if you lean in to the discussion forum and post on a weekly basis.
Week 2 is a heavy week, the learning curve will be steep for many of you. Give it time to digest and you will be rewarded greatly on the other end! Welcome to the AHHPS Level 1!
Good catch Lily, this has been fixed!
Week 2 is a heavy week!! Steep learning curve is to be expected. But once you got it, it’s going to be so valuable for you! Keep going, we got your back #fistbump
Hi Bre, ideally yes. You want a “Halftime” or “Timeout”. The only way to do sustainable high intensity work is to allow for plenty of recovery within a session which HIIT is ideal for. It’s why every major sport allows for a halftime or multiple timeouts as part of the game. Keeps it safe for the athletes and allows them to perform at the highest level!
Great session Bre, appropriate exercise selection for High Intensity…My only question is how long was this session? 3 HISS ASAP blocks (4 rounds each)is a lot and to be able to sustain work for that long, you’d have to default to saving some energy and not working out anaerobically. So part of me is thinking this is probably Moderate Intensity SISS. Again, not wrong, especially if your clients loved it.
If you want to make it HISS, shave it to 2 blocks and make sure they go all out with their exercises and not leave anything on the table. Most people have between 4-15 minutes of total anaerobic energy in them so keep that in mind when thinking of HISS!
Nicely done Rikki, appropriate exercise selection from a HISS perspective.
4 months post-op and we want the client to train maximally? I share the same thoughts as Amy and wonder if a HISS session for your client may be too soon in their rehab process. High Intensity means high force (mass or speed) and we have to consider if the mechanical system can tolerate such a demand…At some point this will be a great session for your client so keep it close by!
Amy, thanks for sharing, here’s my thoughts on your session:
If the goal is to perform 3 rounds of this circuit as fast as possible (ASAP), then we need to provide the client with exercises that allow them to move quickly. Lowering the intensity doesn’t exist with HISS training and if the client needs more recovery, that’s fine, but I’d say they probably aren’t ready for HISS! Therefore I’d say this is more of a Moderate Intensity SISS session. Not a bad session whatsoever…one of the challenges is recognizing when your client is truly ready for a HISS session and how to keep it safe for them, which you definitely do here!
Thanks for sharing Kevin. A thought regarding this session is I’m wondering if this would be more of a Moderate SISS session because there are so many exercises and such a long duration.
Something to think about: A quarter in basketball is 15 min long and imagine trying to play bball for 15 minutes straight and all out. In order to stay moving, you’d have to stay aerobic because you’d exhaust your anaerobic stores quickly (hope that makes sense).
To get a true HISS response, let me suggest we do 4 exercises for 10 minutes, rest for 2-3 minutes, and then do another 10 min AMRAP with the other exercises. 4 exercises are easier to remember for the participant and easier to coach/manage, allowing the athletes to really get after it.
Hey Lisa, I’d be really curious to see if these exercises work for a Tabata. The goal with Tabatas is they have to be maximum effort if the intent is HISS. That means your lifts have to be near maximum weight and your crawl pattern has to be a sprint.
When you think Tabata, think ballistic exercises and/or max to near max load. Ideally after completing a Tabata with 2 exercises, there’s no way you can use those same exercises again in the next Tabata because you left it all out on the table.
I’m thinking these exercises would be better suited for an EMOM or AMRAP. Let me know your thoughts, it would be cool to get some data to see the response!
Gabe well done overall hermano. Here’s a couple of recommendations:
1) For exercise 1-3, you’ll want to recommend heavy loads. Light to moderate loads won’t create a high intensity effect. For Exercise 5, you’ll want to add a coach’s note to make sure they go all out with this exercise.
2) If you’re doing 2 AMRAPS, you’ll want to minimize rest time to 2-3 minutes. Any longer, and/or if you allow for a full recovery, then you’re in the HIIT range.
Welcome Michele, great to have you join us and I hope spring will bring you some much-needed warmth in Wisconsin!
Welcome Wilson, with your background is Sports Psy, I think you’ll get a kick out of Week 11!
Welcome Amber, great to hear you heard about us from CAWS. Mel is a dear friend of ours, if you see her, give her a big hug from all of us!
Welcome Arlen, your diverse background should lend itself well to what you’re learning in the 4Q!
Hi Lynne, I would recommend you experiment with both. If a unilateral exercise calls for 8 reps, try 8 reps each side and see how it feels. If it’s too cumbersome, then 4 each side may be more ideal for you. Give it a shot and let us know how it goes!
Hi David, according to Google, next week’s webinar is Thursday at 6pm London Time.
So Week’s 2, 4, 6, 8, 10 and 12 are held at 6pm London Time.
Weeks 3, 5, 7, 9, 11 are Midnight London Time. We always record these sessions and upload them to the curriculum for days you can’t make it. You can always send us questions which we can answer on the call if we feel the entire cohort would benefit from it!
Thanks David
You can complete this assignment in less than 5 minutes with this tutorial. We show you how to copy a pre-made template and make it your own!
What we’ll cover in the Recovery section is that Recovery must begin with the Nervous System. So while a RPE of 5 may help reduce OBLA, it’s not recovery from a nervous system perspective. Thus, you can keep the RPE of 5, but the intent is to reduce OBLA, not necessarily Recovery. This will make more sense after we cover Recovery in Weeks 7-11!
2 thumbs up! I’d be curious to see how long it would take to do this now…If 16 min was originally planned, how long would this take….I’m going to guess 12 min! 🙂
Well here we go, a 3Q Metabolic Workout! Makes sense to me Lee and I think it’s wise to finish the main component of the workout with the HISS Block. A couple of suggestions:
1) Your first exercise in your HISS block has to be performed at speed or with heavy load. Otherwise it’s not High Intensity! This may be too complicated of an exercise for HISS so let me suggest using something simple that can be expressed with high force.
2) I’d recommend an RPE of 2-3 with your SISS run if it’s meant to be for recovery. It’s important to note that after a bout of HISS, Resting HR and Breathing Rate will be elevated for quite some time and the easiest of movements will express themselves with higher intensity. The lighter the run the better to match the intent of recovery (increasing parasympathetic tone).
Love this Kevin, this is a huge component of what made Crossfit so popular. The fact there’s a benchmark to hold oneself accountable to and then to try and beat your personal best. Very motivating experience and from what it sounds like, you have some data accrued over the years to know what is a good score and what’s not relative to these blocks you’ve created. Really well done and thanks for sharing!
Bee I love the idea of a workout for a time-strapped individual. A couple of tips for you:
1) Change the HISS protocol from an AMRAP to an ASAP. That’s because you’re asking someone to complete a specific amount of rounds (4 in this case) as fast as possible.
2) With your ASAP set a value of reps for each exercise (it’s best to keep it the same for each if possible) instead of time. That motivates the person to complete the reps as fast as possible because the faster they get them done, the quicker they can move on to the next exercise to complete the round and ultimately the workout. If you set a time with each exercise (1 min in this case), then the workout will finish exactly at 16 minutes (4 exercises x 4 rounds) which defeats the purpose of working out with maximal effort. Also, if I know I have 1 minute to do an exercise, then I will do the exercise at half effort knowing I need to save my energy to last a full minute which defeats the purpose of HISS.
3) Make sure the Dubstep Flow is mastered before selecting it as an exercise for HISS. You have to move at fast speeds to make this work so the exercise selection must be known.
Nicely done Nile, nice work putting your own exercises in. It will do you wonders when your clients get to see you on camera!
A couple of pointers for you:
1) The Explosive Shovel is LMT. Notice how your Trunk is rotated to about 2 o’clock at the start of the exercise and then as you pull through and across, the sternum faces roughly 10 o’clock. That’s quite a bit of rotation!
2) Because these drills are explosive, and there will be an anaerobic fatigue factor here, you’ll want to mention something about shortening the range of motion while moving explosively to keep the exercise safe. End Range of Motion is not needed and pretty risky with HISS-based conditioning.
#fistbump
Hi Natalia, welcome to the program. Sounds like the 4Q is already engrained into your DNA with the variety of different sports and physical activity you gravitate towards. A match made in heaven 🙂
Welcome aboard David, if it wasn’t for COVID this program wouldn’t be here so I’m excited to see what professionals like yourself will do with your learnings to enhance your business moving forward.
Great to see you here Bethany! Love our partnership with MOSSA and the group fitness experience that you’ll bring to this program!
Welcome Wayne, both Michol and Johnny are from Alberta so you’ll see plenty of Canadian influence 😉
Kenny I was excited to see your name on the registration list. Thanks for jumping on with us, you’ll bring a great perspective for all!
Welcome Bryce, you’re in great hands with Shannon and Cheryl. Give them a big hug for me!
Great to have you join us Alyssa, welcome to the program!
Congrats on the career shift Kurt and welcome aboard!
Great to have such a wide range of clients Lynne. Keeps it fresh! Welcome to the AHHPS!
Welcome Kelvin, excited to see how you’ll take this info to prepare you to be a firefighter as well as with your clientele!
Ahh got it…So interesting it says Lactate Threshold is 151. That’s 96%! I highly doubt that is the case.
So to use these zones for SIIT, Moderate Intensity will be Zone 3, Low Intensity can be Low end of Zone 2 or Zone 1. Just be careful though as 139 bpm is 88% of her max so she might be Anaerobic at that pace.
To adjust, I might say Moderate intensity can be 70-80% for her (110-125) and Low Intensity is 95 bpm or lower (60%). As she gets in better shape, her Moderate Intensity values can increase to 75-85%. Monitor her respiratory rate and muscular fatigue to assist you!
Hey Marvin, I think I understand what you’re doing here…To cut down on the amount of templated space you’re using to create this session, I would recommend you create 3 activities in Program Builder:
Assault Bike, Assault Bike Legs-Only, Assault Bike Hands-Only
So when you program, only two activities will need to be set to understand to alternate between hands and legs on the AB. Hope that makes sense. Thanks Marvin!
Excellent Lisa! Great use of bodyweight drills, very appropriate exercises to create the HIIT demand. Good command of this week’s material!
Great work here Ronald…Only thing I would add in the description of the Session or Working block is to mention the need to use Heavy load in order to make this a HIIT session. Otherwise the client may select too light of a load and this would become a SIIT session instead. I like the use of Play as an Active Recovery!
Rikki well done here. I like the idea of keeping the mechanical efforts simple for someone who has some musculoskeletal (MSK) issues. With that said, I’d say your PHA circuit is more WBI because the first two exercises integrate the whole body! PHA is reserved for a more isolated type of resistance training.
I’d recommend using exercises with short ranges of motion for someone who exhibits MSK issues, as exercising within a smaller sphere of function will allow them to move with higher loads and/or speed and keep the exercise safe while driving intensity up!
Great use of a Modified Tabata Andy. Matches the energy demands of her sport and with the 4 min rest periods in between, it makes for a great Long Duration HIIT interval. Nicely done and well-articulated! It was very easy to understand your intentions
Hey Lee, I like the use of Agility training in a HIIT format. Great Mechanical and Metabolic combination here, well done!
Thanks bud well done!
First on the board! Welcome Emma, great to have you join us. Out of curiosity, would you mind sharing a link so we can all learn more about aerial skills?
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