Creating A Functional Boot Camp
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- Percival McBride
- 5 years ago
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1 Strength & Conditioning for Seniors What is Functional Training? Selecting exercises that improve the foundation for movement; NOT selecting exercises that exactly mimic ADLs. Strength & flexibility for the sake of strength & flexibility is pointless; each should enhance movement & functionality. Creating A Functional Boot Camp Function will mean different things to different people, but improving movement is the ultimate goal. Assess client s level of functional competency. Build a foundation. Without this, compensations develop and limit proper adaptations. Find exercises that accelerate and decelerate movement either with or without resistance. Elements of REAL Functional Strength Exercises Standing without support Maximal joint mobility Active core stabilization Integrated joint actions Emphasis on strength & power Function: It Starts With The Core? Local Muscles (Inner Unit): Directly attach to spine Provide stability and segmental control Global Muscle (Outer Unit): Large torque producing muscles Provide general stability Stability Movement Posture Breathing Joint Stabilization Energy Transfer Functions of the Core (C) 2015 by Exercise ETC Inc. All rights reserved. 1
2 Goal of Core Training Create stability in the presence of movement Integrity, Alignment, Control Watch for fatigue Holding ; Compensation with prime movers It Starts With Breathing Without proper ing patterns the core cannot activate properly. Stabilizers activate first centering joints and provide postural stabilization. Protects ligaments, tendons, and joint structures Core Stability & The Diaphragm True Core Stability MUST involve the diaphragm Stability from the inside out. Diaphragmatic Breathing Drills Assess ing in different positions: Seated Seated marches Standing Standing marches Core Muscle Firing Sequence Inner unit must fire first then outer unit. When larger global muscle fires first, stability is decreased. Torque and other forces placed on the joints and connective tissue increases. Improve firing sequence with RNT and primitive patterns, such as rolling. Core Stabilization: Ball Squeeze Using any kind of soft ball, squeeze it for a count of 5. Start seated, and progress to standing if you can (C) 2015 by Exercise ETC Inc. All rights reserved. 2
3 Core Stabilization: Towel Pull Using any kind of soft towel pull it apart for a count of 5. Start seated, and progress to standing if you can Face away from wall with your heels 6 away Lean forward until your backside touches the wall Push back into the wall with your backside Core Stabilization: Butt Kisses Leg Press to the Back Hang on to a chair or wall Push one leg back Push into the floor or the wall behind you for a 5 count Sideways Leg Press Hang on to a chair or wall Push the leg nearest to wall out sideways Push into the wall for a 5 count Wall Sits Balloon Adductor Squeeze Lean against the wall and slowly bend your knees as though you are sitting Hold for a five count (C) 2015 by Exercise ETC Inc. All rights reserved. 3
4 Transverse Abdominus Activation Seated, Standing Pallof Presses POWER EXERCISES: Front, Slide Slams Vertical Toss, Toss with Rotation Squat & Toss Bent Over Row (C) 2015 by Exercise ETC Inc. All rights reserved. 4
5 Monster Band Squats, Deadlifts High Pull, Chest Press Squat to Overhead Press Rolling Med Ball Rebounds Start with a wide squat stance and a 30 degree hip hinge. With a two handed grip, forcefully roll a medicine ball towards a solid wall. See how far back the med ball rebounds. Caution: Roll the ball; don t bounce or slam it. START Structured Ball Slams END Using any ball that bounces have participants bounce the ball: Following a specific path Call out a specific color Call out a sequence: Blue, red, green Use your imagination! Chair Squat Thrusts (C) 2015 by Exercise ETC Inc. All rights reserved. 5
6 Chair Mt. Climber, Chair Push up Slosh Pipes PVC pipes partially filled with water & sealed at each end with PVC cement 1 gallon water = +7 pounds 3 diameter best all purpose size; length from 3 12 Safety & Logistical Concerns Slosh Pipe Squats & Dot Drills Pipe diameter: Thicker pipes are more volatile than thinner ones; the water flows faster through wide channel Pipe length: Longer pipes: more intensity, shorter pipes: less intensity Slosh Pipe Walking, Slosh Pipe Lunges The Rip Trainer Extremely portable and versatile. Progress to dynamic exercises with asymmetrical load Use to enhance power development in rotational movements Progress to high intensity training circuits (C) 2015 by Exercise ETC Inc. All rights reserved. 6
7 Chest Press, Chest Press with Step Rowing, Kayaking The Bayonette Standing Rotation The Axe Chop, The Pitchfork Side Steps with Side jab (C) 2015 by Exercise ETC Inc. All rights reserved. 7
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