Fitness Program Elements

1. The purpose of this section of our training modules is to introduce you to the tools and methods commonly used in our current fitness program design for our members. As said earlier, you no doubt have had various training in these areas via your college courses and professional certifications. We will be looking to you in the future to help add to and build new tools and come up with new methods to help us more effectively and efficiently educate our members and build a better program. Fitness Program Elements BP Wellness Center

2. A few of our basic cardio program design tools are included in the Getting Started linkon our website. This is a web link e-mailed to new members once they join the Wellness Center. Please review the Cardio Exercise page and the Cardio Programdesign tool. Most of our most commonly used training tools and information will be on the trainingdimensions.net website. Cardiovascular Programming BP Wellness Center

3. A few selected articles which may be worth a look: The Tabata Method Pre-set workouts - the often forgotten, but effective pre-set programs on cardio machines The Truth About Cardio Programming - basic review of methods and heart rate monitor use Cardio Training - Paul Chek's perspective Advance Cardio Programs - more on intervals and heart rate Interval Training - Mike Boyle lays it out simply Learn the Ropes - Buddy Lee's method of jump rope training Cardio Perspective BP Wellness Center

4. Included is a link to our flexibility page in our Getting Started materials mentioned earlier. Please review. In addition to flexibility programs and assessments, we have long been advocates of mobility work as well. Please review the Joint Mobility handout and video guide located in the articles section of trainingdimensions.net. Self-myofascial release (foam rolling, etc.) will be discussed in the rehab section of these modules. Flexibility and Mobility BP Wellness Center

5. Simple Guide to Stretching Intelligent Stretching Flexibility Highways Flexibility Assessment and Improvement Relax into Stretch (book and DVD) Superjoints (book and DVD) Flexibility Perspective BP Wellness Center

6. This is a very big topic with many, many schools of thought. Again, please consult the strength sectionof the Getting Startedpage for the basic guidelines we give our members. Other than that, please remember a few key things we think are important when it comes to strength training (and all other exercise as well). No one philosophy or system is king. There are benefits and limits to any system or protocol. Keep in mind, using the same system or program for too long and progress eventually grinds to a halt. Pick the right system or program for the trainee. Try to first find out what their orientation or experience has been to exercise in the past. This will be an important clue to what they are used to and what has made sense—even if it makes no sense to you. Trainees will commonly request us to “tell them what to do”. The trainee make think they want this, but often if the program we design is too different from what they have done in the past—you’ll often find them morphing the new program into something in between yours and their “old routine”. Training is a process—give them a little of what their used to. In time, you can try to tweak their routines into something more effective. Strength Training BP Wellness Center

7. Change the program regularly—but only if the trainee has been performing it regularly for 6-10 weeks. Be sure they are making progress on the routine they are doing before trying something else. The more advanced the trainee, the quicker they adapt and then accommodate to a program. Don’t inject a lot of variety for varieties’ sake alone. This is a common commercial trainer philosophy-- to “mix things up” for the trainee. A trainee needs to be exposed to specific stressors for a period of time in order to adapt (get stronger, build muscle). Do not confuse adaptation with accommodation. 99.9% of the trainees out there are not elite athletes. Do not feel the urge to train them as such. Most trainees are not doing the basics properly—like consistently exercising, sleeping enough, eating properly, pushing themselves in their workouts, etc. Do not overcomplicate the programs. Re-enforce the fundamentals--they work very, very well. All programs work! Multiple sets, single sets, high reps, low reps, whole body routines, 2-3-4 day splits, etc. etc. The most important thing for a trainee is having a plan and working it hard ( challenging themselves) and consistently. Your job as a trainer is to match up the routine up to the goals and realistic expectations to being able to perform the routine. Consistency is the most important factor in exercise and behavior change—doing something on a regular basis will lead to positive benefits. Once someone is doing regular exercise (no matter how brief or simple) try to build on it. The greatest routine in the world is useless if someone cannot execute it regularly. Strength Considerations cont’d BP Wellness Center

8. We have members on all several different styles and protocols of training. You will notice a number of trainees using high intensity/single set routines here. This has been a very successful protocol for us over the years and has allowed us to connect strength training to thousands of members who normally wouldn’t perform strength training because they perceived it to be confusing or too time consuming. From the trainees’ stand-point the benefits include: It’s brief– many men and women are fortunate to fit in 2 workouts a week. There is a lot of bang for the buck. It’s simple– push each set hard, move on to the next exercise. It’s easy to see improvement It teaches training intensity (how to get everything you can out of a single set) It offers a variety of exercises and limits boredom. You can train the whole body in 30-45 minutes. Keeps the weight room moving—people are not doing multiple sets and hogging equipment. IT GIVES THEM THE RESULTS THEY WANT: 95% of trainees are looking for a little more strength and muscle size and tone—easy to get on a HIT routine. A Word About High Intensity BP Wellness Center

9. A little perspective from some leading minds and philosophies: Men, methods and philosophies Resistance Training Programs part 1 and part 2 - review of program design basics Periodization Basics - explained by Juan Carlos Santana Tudor Bompa, one of the original periodization architects explains: Part 1: Anatomical Adaptation Part 2: Hypertrophy Part 3: Maximal Strength Part 4: Power High Intensity Single vs. Multiple Sets Strength Training 201 Old School Muscle Books available through staff The West Side System of Power Lifting Three Kings of Strength - by Louie Simmon's mouthpiece Dave Tate Periodization Bible part 1 and part 2 Books available through staff Resources and References BP Wellness Center

10. Pavel Tsatsouline Building Muscle With Kettlebells Russian Super Cycle - periodized training Books and DVD’s available through staff Charles Staley Escalating Density Training Books available through staff Charles Poliquin German Volume Training Super Accumulation Program Manipulating Repititions Ian King The Bulk Building Workout Big Muscles, Busy Schedules Train Right for Your Fiber Type Books available through staff Resource and Ref cont’d BP Wellness Center

11. Paul Chek Should Athletes Train Like Bodybuilders Back: Strong and Beltless Part 1, Part 2, Part 3 Program Design Certification Materials Books available through staff Crossfit The Truth About Crossfit Core Performance/Mark Verstegan Website Book available from WC Staff Resource and Ref cont’d BP Wellness Center

12. Unfortunately, 95% of members think “weight loss” when discussing nutrition. It is our job to try and educate all into the proper eating behaviors for all to reach health and fitness goals—weight loss can be a BYPRODUCT of this. Please view our Nutrition pagein the Getting Startedmaterials. Please also view the Dear Diary programfor more material and philosophy about diet and lifestyle. Nutrition BP Wellness Center

13. Mayo Clinic USDA Nutritiondata Calories per hour Additional Nutrition Links BP Wellness Center