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John – thanks. I have been loving the material and learning process.
1.-> What are some of the strategies you have for her during the day while she is at the office?
This is a great point and it is something I include for my returning office workers and sit all day home workers. I actually took an idea that came from one of the earlier webinars and try to motivate my clients with it – asking them to perform some movement snacks throughout their days. When they do have a pause or a break or when they do eventually have to get to up to eat or go to the bathroom I provide them with a list of 10 movements they can perform (its right on their phone) for a few reps or for time. The goal is just to intersperse some mindful movement – other than sitting and typing – throughout the day. I have had a couple clients so far like this approach. An example list is:
-brisk walk for 3-5 minutes – try to get to a point where you breathing starts to become labored a bit
-30 squats
-Half kneeling hip flexor stretch 1-2 min each side
-Alternating deep reverse lunges (nice and slow) 10-15 each
-Alternating lateral lunges 30 total
-Squat walk out x15
-WGS x20
-Calf stretch 1-2 min
-Cat / Cow 1-2 minutes
-Deep squat hold with door or desk assist
2.-> Since Running is tough on the nervous system as well as the joints and tissues. When making your progressions you may need to decrease tempo and speed when adding volume or duration. So either add smaller doses of duration/ distance at the same speed or cut the speed and tempo. If you think about adding 15 min to a 30 min run after just 2 weeks of training is a boost of 50% of volume. What are your thoughts around this?
I agree with you 100%. And to be honest, I do know better and this thought came up as I made this program. I actually fell into a common trap where I heard my wife (in my own mind) complaining that 30 minutes is not enough and I knew she would be more content with 45 minutes and would want to skip over any lesser increase, but to fair, then I could just change the speed as you noted. Thanks
3.-> I love the variety and consistency of the training program. I love that you kept the first 2 weeks the same then changed the demands in weeks 3 and 4. I noticed you dropped the HISS training in weeks 3 and 4. What were your thoughts behind that?
In weeks 1&2 she was doing SISS and SIIT via strength days and dedicated cyclical metabolic days. In week 3&4 she also has SISS and SIIT. The SIIT is more via the mechanical days and how the circuits are to be completed. I think I mentioned that she too often lives in the HISS quadrant so I my goal was for her to do a month of SISS and SIIT to take a step back and rebuild her metabolic conditioning for when the spinning studios are back. I do not believe I programmed any HISS at all for that reason.
Thanks again.
Hello Team –
Below you will find my program submission for AHHPS Level 2. I am a bit time starved in this moment so I chose the path of using my 28 day program from level 1 and using all my newfound knowledge and applied systems to give it a nice update.
The program is designed for my wife, who at this point is just happy to age successfully. She loves to cycle and run and is looking to add in some strength training. This program aims to introduce her to some fundamental strength in the first two weeks and progress to relative and odd position strength in the second two weeks, but continuing to perform and practice fundamental strength throughout.
As far as metabolic conditioning, I feel she could benefit greatly from a solid month living in the SISS and SIIT quadrants as she is looking soon to get back into Soul Cycle classes where most of the classes live in HISS. The type of metabolic conditioning in this program will help set her up for success when she returns to high intensity work.
She is also a hard core officer worker. Thus, I have included plenty of recovery through breathing, self massage, mobility and other modalities to keep her body and mind healthy.
I chose to program something for each day of the week because my wife loves being active and having plans so I do believe that having the ability to now program metabolic conditioning and recovery will give her confidence that she is working toward her health each and every day – even when the only activity for the day is chores or a walk with the kids.
Any and all feedback welcome as usual. Cheers!
KIB 28 Day Fundamental Strength to Relative Strength with Metabolic Conditioning
Added this recovery day to my level one 28 day program.
KIB 28 Day Fundamental Strength to Relative & Odd Position Strength
Hello – so I am excited, I have a client that has informed me of an upcoming golf trip in July where he will be playing 10 rounds of golf (walking with caddies) in a 5 day period. Once I became aware of this, I told him the preparation starts now, of course. This is giving me a great opportunity to use what I learned in level 1 and what I am learning in level 2. I work with this client on strength training / PHA / WBI training in person 2x a week. Starting now I am providing him with some weekly mobility routines and more specific cardio parameters. Below is an example of his starting SISS session (1 of 3 self guided cardio sessions each week). He is 63 years old and we have been working together very consistently for the last 2 years plus so he is in the best shape of his life at the moment. This is good and I am very proud of his commitment and success, but this also be a fun process prepping for something specific. This block is very straight forward, but my plan is to gradually increase his endurance to be able to walk comfortably on varying terrain for the 4-8 miles he will be walking per day for 5 days in a row come July. He has been doing hour long walks regularly, but he often pushes himself hard so the big change for him in this block is to not work so hard ON PURPOSE! Cheers. Any and all advice welcome!
Hello all –
Good to be back and I am ready to learn. Learning is where I tend to feel most comfortable.
What expectations, if any, do you have for Level 2?
None. Just here with an open mind, ready to be curious and to learn.
What successes have you seen so far implementing what you’ve learned in Level 1?
I would argue that my overall programming is more balanced. I can say this, because 4Q provides a framework on which I can base this claim. I have always loved movement training as well, but often struggled with the confidence to integrate it into my sessions. After level 1, I made it a point to introduce more movement training (when appropriate) with most of my clients. I have also had several quality discussions regarding the role of variability as it relates to resilience and health and human performance in terms of potentially re-framing client goals and needs. I believe this shift in focus helps to create more long term buy in and understanding that we are in this for the long haul and dont you want to enjoy that journey?
From a 4Q Metabolic perspective, which quadrant(s) do you have a bias towards?
This is interesting – because I can generally tell you what I do workout wise, but I am looking forward to learning how to categorize what I am actually doing. I am thinking I do HISS 2x a week and lower intensity cardio work the other 3-4x. I will see if this is accurate soon:)
Cheers all.
