Session Objectives! Why Partner Exercises? Challenges to be aware of: Session 486: 30 Partner Training Ideas That Work. #ideaworld
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1 w w w. i d e a f i t. c o m / w o r l d Session 486: 30 Partner Training Ideas That Work P R E S E N T E D B Y Colin Carriker, Ph.D. Session Objectives! 1) Design several partner training routines for various client fitness levels! 2) Incorporate partner training exercises into: Regular personal training Partner/small group training Group fitness sessions 3) Leave with 30+ movement ideas using: Medicine Balls Tennis Balls Body Weight Why Partner Exercises? Adds a different dynamic to a fitness program Motivation, accountability, camaraderie Small group training is surging with client interest and enthusiasm Personal trainers can engage their client during 1 on 1 sessions Clients can practice while they watch Allows you to maximize the use of available equipment Clients share equipment Challenges to be aware of: During your PARTNER training session: Limitations of environment (space) Fitness of each member Different weight of equipment Different speed of movement Limitations of each client (injury etc.) Modifications: allowing maximum participation 1
2 Challenges to be aware of: During your SMALL group sessions: Equipment availability: Time to access your mental toolbox Transition time Changing equipment Changing partners Changing exercises (time to demonstrate) The odd person out The Antagonist Paired Set Antagoinst exercise then Agonist Results: Minimal allowable rest, 30 seconds, 1 minute rest had greater agonist repetition enhancement and muscle activation compared to 3 or 5 min rest intervals Try incorporating the antagonist-agonist design! Agonist Paired Set: Training Efficiently Tra Traditional Set 2-min 2-min 2-min 2-min 2-min Warm-up t=0 Paired Set 2-min Warm-up t=0 2
3 Bench Traditional Paired Bench Traditional Paired Multiple joint vs. Single joint Perform important exercises at the beginning What are your clients training goals? MULTIPLE Joint: performance declines when performed at the end of a training session i.e. Stressing muscle groups early in program w/ SINGLE Large Muscle groups before small 1. Maximize work completed in given time frame 2. Less volume (reps x load) is completed at the end - Exercises performed last = reduced performance - Is the exercise important to meet training goals? - Perform sooner rather than later (small or large) REMINDER! Please rate this session using the IDEA Fitness Events App on your mobile device. 3
4 Session 486: 30 Partner Training Ideas That Work Objective 1): Design several partner training routines for various client fitness levels using modifications discussed during the workshop. Objective 2): Attain knowledge of how to incorporate partner training exercises within regular personal training/small group and group fitness sessions. Objective 3) You ll leave with over 30 actual movement ideas that you can introduce during your partner training sessions. This session will use body weight, medicine balls and tennis balls. Warm up 1. MB Squat and Roll: Squat roll ball back and forth standing up in between 2. Single Leg MB Pass: Single leg stand with medicine ball press (right/left) 3. Single Leg MB Roll: Single leg roll medicine ball (straight leg good mornings) (right/left) 4. MB Exchange: Stand facing partner (Right leg) opposite arm doing arm circles (a few forward, a few back) Medicine Ball (MB) in right hand, extend MB to right side and back to front. Hand ball (pass) to partner who receives with R arm and extends to side and back to front pass ball Don t forget to switch sides 5. Back 2 Back Side Pass: Standing back to back pass ball around side (clockwise/counterclockwise) 6. MB Free Throw: Standing med ball free throws toss (single arm throw partner 2 hand catch) Add a squat in between Lower Body and more! 7. Reverse Lunge + Pass: Facing Partner: reverse lunge together stand pass ball Workshop presented by: Colin Carriker, PhD 8. MB Chop + Squat: Stand side by side facing the same direction. Med ball chops with squat pass ball Person without the ball remains in a squat position OR squat down/up together OR squat jump 9. Three Split lunges + Pass: Facing each other, split lunge position, BOTH complete 3 jumps hold down position 3 chest passes 10. Wall Sit + Pass: Partner A) Maintain wall sit then kick (pass) med ball with single leg to Partner B (alternate legs) Partner B) In pushup position facing partner on wall (about 5 feet away) completes pushup, receives ball from Partner A then passes ball back to Partner A (alternate arms) OR pushup with and without the ball 11. Side by Side, Reverse Lunge + Twist: Stand facing the same direction, both complete inside leg REVERSE lunges. Partner with ball twists to outside and drops the ball over the front leg (biceps curl), both return to standing position and pass ball (complete up and down reverse lunges together) 12. Side by Side, Front Lunge + Pass: Stand facing the same direction, both complete inside leg FRONT lunge, pass ball during down (forward) position, both return to standing (up and down front lunges together)
5 Session 486: 30 Partner Training Ideas That Work Upper Body Additions 13. Sit ups + Dips from partners knees: Partner A) Sit ups w/ knees bent Partner B) Dips from partner s knees 14. Alternating push up + Pass: Partners face each other in pushup position. Partner w/ ball, completes pushup w/ right hand on ball pass ball w/ right hand (alternate) complete a pushup after each pass 15. Head2Head, Leg drops/chest pass: Lying down head to head, about 2-3 feet apart. (Consider a spotter) Partner A starts with ball. Partner A) Complete overhead pass and hold straight legs 6-8 inches off the ground After pass raise straight legs up toward ceiling OR knee tuck Partner B) Starts with legs up receives ball and legs drop to 6-8 inches off the ground. Complete chest press with ball, extend arms overhead to pass ball raise straight legs up toward ceiling 16. Stacked pushups: Partner A) Pushup position Partner B) Pushup position with feet on Partner A s shoulders (up and down together) OR plank hold Serving the Core (tennis balls) 17. Front Plank + Balance: Partner A) Front Plank with wide base of support. Partner B standing on one leg behind partner (5 feet) Partner B) roll ball between legs of Partner A Hold plank, grab ball, toss over shoulder (alternate arms) 18. Front Plank + Pass: Front plank face partner (5 ft). Pass back and forth, right/left arm only OR alternating 19. Side Plank Reach Through: Side plank face partner (feet same direction) Reach ball under arm Pass Ball 20. Side Plank Ceiling Extension: Side plank facing each other (feet same direction) Grab ball + Reach ball under arm (this time add a slight hip pike/raise) then lift ball toward ceiling Pass Ball 21. Front Plank, Twist + Pass: Front Plank face partner (5 ft). Grab ball + Reach ball under arm pass ball Consider R/L only OR alternating Medicine Ball Bonanza (See Bonus Exercises for more!!) 22. Lock Leg Sit-ups + Pass: Sit facing partner, lock legs. Sit up together Pass ball when up Down Together 23. Side Crunch + Pass: Sit facing partner, lock legs. Ball on ground on one side, side crunch pushing ball to partner. Single side then switch 24. Side by side, Seated Twist: Seated side by side, legs face same direction. Seated twist handing ball to partner (inside) tap ball on ground (outside) Repeat. Don t forget to switch sides, just have partners face the other direction. 25. Sit-ups and squats: Partner A)sit-up position while Partner B standing at partner s feet starting w/ ball. Partner A) Sit-up without ball, during up position receive and pass ball back to partner (OR keep ball during down phase and up then pass ball receive and back down) Partner B) Body weight squats every time partner goes down (modify if need to hold partners feet)
6 Session 486: 30 Partner Training Ideas That Work Body Weight Exclusives 26. Leg throws, Multi-directional: Partner A stand while Partner B lying on back with head at partner A s feet. Partner A) Lift legs up and partner B) throws them down (Front/Left/Right). Be mindful of lower back arch 27. Partner Pistol Squats: Stand facing each other, using one arm gasp hands. Complete single leg squat. 28. Feet to Feet leg Circles: Both lying down feet to feet with legs extended (Legs together, partners circle around each other 1) Clockwise 2) Counterclockwise 29. Wheelbarrow work: Partner A) pushup position. Partner B: standing, holds partner s feet at their hips (like wheel barrow race) Partner A) completes squats Partner B) completes pushups 30. Front Plant Push/: Front plank facing each other, use opposing resistance. Hold hands (one elbow of each partner stays on ground). Partner A) pulls and pushes gently. Partner B) tries to resist the movement and must stabilize while being pulled/pushed off balance. Alternate arms. BONUS! B1. Seated facing each other off-set position: Partner A) Tailbone side twist with Medicine Ball (place ball on shins of partner) Partner B) Lying legs straight out receive ball knee tuck with ball extension and partner takes ball B2. Seated side by side MB weave then pass ball (partner without ball doing bicycles or knee tucks) B3. Seated side by side facing same direction knee tucks from tail bone passing ball under knees (rolling ball) B4. Seated V-leg sit up (straight leg) facing each other roll medicine ball to partner (down/up together) B5. Seated facing each other locked legs. Partner A) medicine ball rowing to both sides then pass ball. Partner B) without ball does sit ups (switch rolls when ball is passed) B6. Stand side by side facing same direction. In split stance position, drop knee toward ground then extend up Partner with the ball: when down twist ball straight arms to outside, when up pass ball to partner Be creative with cardio! Here are a couple examples. Remember to camouflage the hard work that fitness entails. B7. Partner A) seated with Partner B standing behind and off to the side. Partner A) completes side twist with ball and toss back to partner (right or left only, switch) Partner B) does pride and perfections OR jumping jacks OR squats OR running in place. B8. Partner A) Knee tucks from tailbone (rolling ball to partner on each side) Partner B) side shuffle to side, squat jump receive ball, pass back, shuffle to the other side (REPEAT)
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