The ALIVE Protocol. A Program of Physical Betterment

Size: px

Start display at page:

Download "The ALIVE Protocol. A Program of Physical Betterment"

Imogen Letitia Grant
5 years ago
Views:

1 The ALIVE Protocol A Program of Physical Betterment By Phil Kaplan Release Your Power Reshape Your Body Reclaim Your Mind This excerpt from the ALIVE Protocol materials outlines a key exercise component of the program, The FUNCTIONAL SIX Functional Six Summary - Page 1

2 ALL-OUT BURSTS This handout deals predominantly with a resistance movement routine (The Functional Six). In the ALIVE program, clients perform relatively short aerobic sessions (i.e. 6 minutes), but within that brief session they perform two (2) All-Out Bursts. An All-Out-Burst is precisely what it sounds like. It means, for 12 seconds, you re going to hit it all-out, perception wise, to the max. No, you aren t going to hit your maximal heart rate, but for 12 seconds you re going to give it an all-out effort. The effect of integrating brief aerobic sessions with all-out bursts is staggering. In activating some of the mechanisms that govern the fight or flight response, you gain greater momentary access to stored fat. You also, immediately following the 12-second burst, return to a comfortable pace and in that your Parasympathetic Nervous System works to improve your ability to recover. Research indicates that better aerobic recovery correlates with low levels of inflammatory compounds potentially reversing the process that stimulates inflammatory illness (dis-ease). Functional Six Summary - Page 2

3 Program Terms A movement We re going to refer to the exercises as movements. Each movement will typically be performed for a number of repetitions before moving to another movement. Because movements will be built around real world human movement, or will translate to the manner in which muscles are called upon to act during everyday life, each movement can be applied in an almost limitless number of ways. A station The movements will be broken into sets or combinations of movements. Two movements will be performed back-to-back. We ll call the area where two linked movements are performed a station. For example, if I were to suggest you walk in place as the first movement, and then switch to jogging in place for the second, that might be two movements performed at one station. You d then move to another station to perform the next set of movements. utilizes three stations and two movements per station. This will become clearer shortly. Understand the Activity / Active Relief System The intensity of the resistance segment of the routine will be adjusted by integrating various elements, one of them being time. Each movement will be performed for repetitions. In the first week you won t count repetitions, but you ll perform the movement at a pace that feels challenging but not overly strenuous. Each movement will be performed for a given time period, a number of seconds after which you ll move to the next movement. The time you spend performing a movement is considered your Activity Time. The time you spend between movements is considered your Active Relief Time. Active Relief Time suggests that instead of coming to a complete stop, you don t cease movement, but you take a short breather to get into position for the next movement and then, after a designated Active Relief break, you begin Activity Time again. There are two types of Active Relief Time (ART) you ll deal with during this Journey. First there s the ART you ll spend between same-station movements. Second is the ART you ll spend between stations. Functional Six Summary - Page 3

4 A routine, conceptually, might look like this: Station #1 Movement A - 30 seconds (Activity Time) ART - 15 seconds Movement B - 30 seconds (Activity Time) ART - 45 seconds (between stations) Station #2 Movement C - 30 seconds (Activity Time) ART - 15 seconds Movement D - 30 seconds (Activity Time) ART - 45 seconds (between stations) Station #3 Movement E - 30 seconds (Activity Time) ART - 15 seconds Movement F - 30 seconds (Activity Time) In the above example you would perform each movement for 30-second time intervals, then you d rest 15 seconds, and progress to the next movement. You ve then completed one station so you d now take a 45 second Active Relief break and then progress to Station #2 where you ll again perform 30 seconds per movement with a 15 second Active Relief Break in between. The movements that you ll use are built around the integration of joint flexion and extension, balance, locomotion, and muscle contraction that translates to performance in anything inherently human. Functional Six Summary - Page 4

5 The primary movements have immense versatility and when you utilize all six of them you cannot help but improve the function of your own human machine. I ve therefore named this set of six movements, The Functional 6. The Functional 6 Squat, Curl, Press Lateral Raise Combination (Side / Front Lateral Raise) Lying Bridge Leg Curl (Stability Ball) Hip Roll (Reverse Crunch) Standing Cable Row Standing Cable Chest Press In order to optimally perform the Functional 6 routine, you do not need extensive equipment. You can perform the entire routine anywhere with nothing more than the following: A Stability Ball A Medicine Ball and/or Dumbbells Resistance Tubing Functional Six Summary - Page 5

6 The Exercises - The Functional 6 You ll be using exercises that require coordination, stabilization, and balance. Because they re somewhat different then conventional resistance exercises, I ll explain each one at some length. If you need additional assistance you should consider recruiting the assistance of a qualified competent fitness professional. The Squat, Curl, Press The Movement: With a ball resting on the floor between your feet, grasp the ball on both sides by bending from the hips and the knees so you re in a squat position. Now, in a single motion, raise the ball up to chest level by straightening the hips and knees simultaneously as you bend the elbows. After a momentary pause raise the ball overhead, then return to the midposition (chest level), and finally return to the squat. Repeat for repetitions. The Muscles: This movement focuses primarily on the quadriceps and the glutes (in plain English, the front thighs and the butt). Notes: I personally use a medicine ball in this movement, as it s well balanced and it becomes simple to increase the challenge when necessary by using a heavier medicine ball. The movement can be performed using bodyweight only simulating holding a ball, and as strength increases you can do it holding a dumbbell in each hand. You can also use a basketball or a soccer ball. This movement incorporates the same actions you d use to lift groceries out of your trunk, to pick up a child, or to reach up to place something on a high shelf. Advanced Notes for Thoroughbreds: To make this exercise more intense, you can add a sort of a jumping jack movement. When you squat your feet are just beyond shoulder width, but as you thrust from the squat position to the curl, jump the feet together, and when you press overhead lift all the way up on your toes. Functional Six Summary - Page 6

7 Phil Kaplan s 21 Day Journey to Excellence - Part 2, The Journey Begins Side / Front Lateral Raise on Stability Ball The Movement: Seated on a stability ball with a dumbbell in each hand, raise your arms out to the sides until they re parallel with the ground and slowly lower. Repeat for repetitions. Once the movement becomes comfortable, you ll raise the dumbbells to the side, then, without dropping the arms, bring them out directly in front of you, and then lower them down so your hands are just outside your knees. On the next repetition you ll raise them to the front, then, without dropping your arms, bring your arms out to the sides, and then lower the dumbbells to your sides. This alternate movement shifts your center of gravity and requires greater involvement of the core muscles. The Muscles: The primary muscles involved are the side deltoids... the shoulders. Notes: While this movement can be performed standing or sitting on a bench or a chair, by positioning yourself atop a stability ball you integrate the core muscles, muscles involved in balance and stabilization, muscles that are called into play anytime you lift something above the waist. Advanced Notes for Thoroughbreds: To make this exercise more intense, instead of sitting on the ball, position the ball between your low back and a very sturdy, solid wall. Squat as you lower the weights, allowing the ball to roll up your back as you descend, and extend the hips and knees as you raise the weights back out to the sides. Functional Six Summary - Page 7

8 Lying Leg Curl with Stability Ball The Movement: Lying on your back, with your feet resting upon a stability ball, hands at your sides, palms flat, raise your hips to a bridge position where only your palms, arms, upper back and head are touching the floor. Keeping the hips raised, slowly roll the ball in toward your buttocks by bending your knees and then slowly extend to the starting position. The Muscles: The primary muscles involved are the hamstrings (rear thighs) Notes: This movement is conventionally performed on a leg curl machine where the entire body is supported and you bend your knees against resistance to challenge the hamstrings. By performing it as outlined here you still work the hamstrings, but you do so in a manner that your lower back muscles, core muscles, and various muscles around the hips work to keep you balanced. Hip Roll (reverse crunch) The Movement: Lying on your back with a stability ball under your knees, bend from the hips to raise the ball (held between heels and rear thighs). Continue an upward movement rolling the hips in toward you so the pelvic bone tilts slightly. Slowly lower and repeat for repetitions. The Muscles: You ll feel this in the abs. It also uses the hip flexors. Notes: This is a great exercise to strengthen the core muscles. Many people seeking a flat tummy perform crunches, but crunches neglect the deep lying muscle called the transversus abdominus. The transversus acts as an internal corset and as it s strengthened it becomes more effective at holding in the tummy, preventing that undesired abdominal bulge. Functional Six Summary - Page 8

9 Standing Chest Press The Movement: Using elastic tubing (designed and approved specifically for resistance exercise), you ll stand with the center point of the elastic tube firmly fixed behind you at a point near chest height. You ll hold one end in each hand and with one foot placed about 18 inches in front of the other (or as illustrated with a slight bend in the knees), you ll press your hands out in front of you bringing your arms to a full extension, then, resist as you slowly return the hands to opposite sides of the chest. Repeat for repetitions. The Muscles: This movement asks the pushing muscles, the muscles of the chest, front deltoids and triceps to perform most of the work. Notes: This movement replicates activity that requires you to push, be it pushing a car out of the snow or pushing lawn furniture across the yard. As an added benefit, this works to develop muscle tone in the rear of the arm, an area many women perceive to be a trouble spot. Advanced Notes for Thoroughbreds: If you feel you need a more challenging exercise than the tubing allows for, perform modified pushups in place of the chest press placing either the feet on a stability ball or keeping the feet on the ground and resting both hands upon a medicine ball. This modification involves the same muscles, however, the need for stability recruits a greater number of assisting / balance / stabilization muscles. Functional Six Summary - Page 9

10 Standing Cable Row The Movement: Using elastic tubing (designed and approved specifically for resistance exercise), you ll stand with the center point of the elastic tube firmly fixed in front of you at a point near chest height. You ll hold one end in each hand and beginning with your arms fully extended, the tubing taut, with one foot placed about 18 inches in front of the other (or as illustrated with a slight bend in the knees), you ll pull your hands in toward your chest and then you ll resist as you slowly return to the starting position. Repeat for repetitions. The Muscles: This primarily asks the muscles of the upper back and the biceps to do the majority of the work. Notes: Anytime you pull anything toward you you re going to use the muscles being called to action in this movement. When you perform both movements, The Standing Chest Press and the Standing Cable Row you are quickly stimulating all of the muscles of the upper body while integrating the core muscles and the leg muscles. Advanced Notes for Thoroughbreds: This movement can effectively be replaced, for those who are more advanced, with any variation of a chin or pullup. Functional Six Summary - Page 10

11 Exercise Illustrations - The Functional 6 Functional Six Summary - Page 11

12 The Routine The Functional-6 routine, in application, is divided into three Stations, two exercises per station. Station #1 Squat, Curl, Press Side / Front Lateral Station #2 Lying Bridge Leg Curl (Stability Ball) Hip Roll (Reverse Crunch) Station #3 Standing Cable Row Standing Cable Chest Press You can perform this routine each day. The exercise recommendations in the ALIVE program are based, in part, in terms of activity and active relief time. Activity is the time you ll spend performing a movement. When resistance is incorporated you ll select a resistance level that provides challenge, but not exhaustive challenge. Active Relief Time refers to both the time spent between same station exercises and between stations. You Can Start With: The Functional-6 routine twice through (two consecutive circuits) followed by six (6) minutes of aerobic exercise with two (2) All-Out Bursts (a Burst is 12 seconds in duration) You Can Progress To: The Functional-6 routine three times through + 12 minutes cardio w/2 AO Bursts FOR MORE SPECIFIC INFORMATION, CONSIDER ENROLLING IN THE ALIVE PROGRAM. VISIT: Functional Six Summary - Page 12

Operation Overhaul: January Challenge

Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands