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Thank you, Aimee, much appreciated! I will definitely give it a try : )
Quick question: what is ‘Bio-coffee’??
Great recovery day, definitely appreciate the aspect of letting the kid have free reign (within limits)!
My recovery day is a 4Q At-Home Recovery Day – the purpose is to have a recovery day that is accessible to all (i.e. little equipment required and no extra financial cost), easy to implement (i.e. increase compliance and reduce barriers), increase parasympathetic tone, and potentially develop behaviours that could become daily habits (e.g. 4-7-8 breathing protocol).
I feel this recovery day could be applicable for most clients (regardless of age or skill level).
Thank you, Johnny! As always, the feedback is much welcomed and appreciated. And, thanks for sharing my work on last week’s webinar – that’s a big compliment amongst this group of people!!
I included my LPR Day on Day 7 of a week-long program. By the end of the week, clients are often feeling more tired and less motivated; therefore, incorporating strategies that require minimal and/or no physical effort seemed logical.
I wanted to include strategies that are *reasonably accessible for most – elevation can be done anywhere by anyone, and most towns/cities have an RMT.
Prescribing a massage may be a great opportunity to speak to the client about considering investing in some form of vibrating/percussive instrument, as well.
I created an example of a week-long program for ringette/hockey athletes that focuses on relative bodyweight strength coupled with metabolic flexibility. Each workout is programmed assuming the athletes may have little access to fitness equipment and/or a fitness facility.
I programmed the LAR Day after the most intense session of the week, the cyclical HIIT workout, to facilitate recovery from a physical and psychological viewpoint (training can be mentally fatiguing, in addition to the associated physiological fatigue, so having days that require “less-effort” can help maintain motivation and drive).
The recovery day focuses on the hips and t-spine – two areas of the body critical for skating mechanics, stick-handling, body positioning, and resiliency.
I also included the Rock Mat at the end of the day to further target the parasympathetic nervous system and include some minor foot mobilization – an area of the body that can get quite rigid inside of a skate.
Lastly, I included a precovery block based on sleep hygiene. As we know, hammering home the message around sleep quality and quantity is vital to health and performance success!
Here a few precovery/recovery strategies I often include/recommend for my clients.
Two are precovery strategies (i.e. sleep routine and an Omega-3 supplement), and one is physically based (post workout or on its own). I am a firm believer on getting adequate sleep, and something simple such as taking an Omega-3 supplement can start the ball rolling for taking small steps in the right direction. I usually explain that if you take enough “small steps” it adds up to bigger changes as they accrue over time and stack up.
Love everyone’s posts this week!
Thanks for your thoughts. Here is what I was thinking when I programmed it:
The fast feet drills in the Tabata were intended primarily to raise their HR in a simple, unloaded movement pattern. I knew it would be too long of a work interval to work on true quickness; however, I thought it would be an effective way to get the HR above 80% without any equipment, and with relatively easy movement patterns, that can then be used at another time at a higher intensity to train true quickness (i.e. 5-10 s bursts). It is challenging to find drills that (1) require no equipment; (2) are relatively uncomplex (3) can elevate the HR enough (4) can be programmed for a large number of youth/young adults.
I understand what you’re saying about the Underswitch exercise – my thinking was that at the end of the set, the HR will still be high, and doing something with full body would keep it quite elevated if done with a decent tempo/cadence.
I invision doing a TABATA with full body power just too difficult for this group of athletes, at least at the moment.
Does my counter-rationale make sense??!!!
Thanks for your thoughts!
Workout is intended to be accessible for athletes with minimal equipment. And, more geared towards youth/young adults (i.e.16-20 years of age).
The difficult consideration is trying to program exercises that will elicit an HISS response but still being able to maintain reasonable form.
I programmed the WBI EMOM block first as it requires more coordination with greater complexity of movements.
The second block is a Tabata block with more simple fast-feet drills and quick drops (linear squats performed with a fast eccentric drop), with the last exercise incorporating upper body.
The total volume of high-intensity work is 9 minutes + 4 minutes = 13 minutes
I decided to go with a predominantly metabolic session this time, but squeezed in a little bit of neuromechanical in the warm-up.
The program is for Ringette/Hockey Athletes.
Hockey/Ringette are both sports that require short bursts of speed and power, but for multiple times over the course of the game. So, I included Spike Waves of 15 s (probably longer than the average “burst” on-ice, but not all of the time). And, Short Duration Waves of 30 s with 60 s rest. The 30 s would be pretty similar to the length of a shift and the 60 s would be equivalent to the rest time on the bench if the team is rotating 3 lines (which is pretty standard). I chose 10 sets of 30 on/60 off as it would be comparable to one period of a game.
As the athletes become more accustomed to performing these type of workouts, I would certainly incorporate a multitude of different length of intervals and mix them up, but I think this would be a good starting point for most athletes. Nothing fancy but I think it would be effective.
Thank you for all of the positive feedback, Derrick. Appreciate you taking the time to look over my program and provide any insights you may have : ). Thanks again!
This program is designed for the older youth ringette/hockey athletes in mind.
I made the program with little or no equipment as most fitness facilities are still closed here, and I want it to be accessible at any time.
The workout has two modes of SIIT training, one being cyclical (which I like for tracking progress over time) and one is WBI (as it also helps build body awareness, coordination, motor skills, and overall athleticism – something youth athletes need!). Plus, being WBI, I am confident the HR will be increased without needing to increase an external load.
I made the dynamic stretches more t-spine and hip focused as these two areas of the body are critical for movements on the ice.
Program is for ringette/hockey athletes.
I made the program with the idea that they will be training from home and also may not have access to any equipment (ie. all bodyweight drills, ULT and UMT).
I wanted to incorporate a decent amount of core exercises within the program as I find this is where many athletes need additional work, and it is easy to load without additional equipment.
The goal is to improve aerobic fitness and overall athleticism (Long-Term Athlete Development focused) at the same time.
Two modes to keep them interested and not find the aerobic side of it “boring”.
Hello everyone, happy to be starting Level 2.
What expectations, if any, do you have for Level 2?
I am hoping to have a good “refresher” with some of the science, and of course, build upon my current knowledge-base as well. Presently, I often think about metabolic conditioning more based on the percent of maximum HR, and considering if it should be tempo-based, interval-based (shorter versus longer/lower versus higher intensity), or steady state (i.e. shorter vs longer/higher-intensity versus lower-intensity etc., such as LSD) so, I am looking forward to having a new perspective on HOW I can organize the programming aspect, and add another layer onto my current thought-processes.
What successes have you seen so far implementing what you’ve learned in Level 1?
Many successes, but specifically, I have really enjoyed the 7-Step warm-up sequence for many clients, and the idea of using forced exhalations for small motor unit recruitment and percussive breathing during the excitation component.
From a 4Q Metabolic perspective, which quadrant(s) do you have a bias towards?
I think my bias towards the quadrants depends on whom I am working with. For example, I am probably more biased towards HISS, SIIT and SISS for a recreational runner but more HIIT and HISS for a hockey player.
For myself, I have a bias for more HIIT versus HISS – mostly because from a mental standpoint, the idea of doing something for a shorter duration is more doable (Tempo runs are the worst ; )), and for SISS.
Enjoyed working out with you today! Sorry for not being able to respond to you at the start of our Coffee and Tequila Chat – Zoom kept asking me for a password so I was unable to ‘un-mute’ myself in time! Hopefully see you next Friday at our next workout!!