the bodyweight training advantage idea east

P R E S E N T E D B Y

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Session 205The Bodyweight Training

Advantage

Brett Klika

Co-founder, SPIDERfit Kids

IDEA Personal Trainer of the Year

© 2016 IDEA Health & Fitness Association. All Rights Reserved.

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Today

1. Why establish bodyweight training as foundation of training?

2. Advantages of understanding the role of bodyweight-based exercise programs.

3. Practical bodyweight tools you can use to help your clients perform better while getting out of pain.


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What is Bodyweight Training?

•History

•Where does it fit into personal training?


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3 Primary Advantages

1. Structure

1. Strength

2. Simplicity


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StructureOur postural mobility/stability patterns are formed during exploratory play during early childhood.

– Develop our perceptual motor skills (sensory)

• Body awareness

• Directional awareness

• Spatial awareness

• Vestibular awareness

• Visual awareness

• Temporal awareness

• Tactile awareness

• Proprioceptive awareness

– Slowly become less active with age


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Structural Re-Integration

Learn how to re-connect with these sensory inputs through natural movement.


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Strength

Strategies we used to explore our world and gain sensory input as a child are the origins of strength, stability, and mobility.

• Reactive aspects of these strategies serve as a foundation for all strength activities throughout life.

– Roll (Rotation/anti-rotation)

– Extend (Posterior chain)

– Creep (Contralateral/Anterior strength)

– Rock (Hip mobility/stability)

– Crawl (Contralateral/Anterior strength and stability)

– Squat/hinge (Core strength/Stability)

– Get up/get down (Mobility/Strength/Power


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Strength

When sensory system is integrated with tensile strength, the body becomes a powerhouse.


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Strength of the Feet

Feet Push off

Toe grip/knee extension


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Strength of the Trunk/hips

Trunk/hipsBreathing

Pelvic floor

Stationary abduction

Hip flexor activation


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Shoulder Complex Strength

Shoulder complexScapular depression


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Grip Strength

GripGrip reflex


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Simplicity

1. Quad: Wall squat2. Push: Crab push up 3. Pull: Swimmers 4. Rotation: 1-Leg Cross chops 5. Locomotion: No-arm skips

6. Frontal plane: Lateral lunges

(wall) 7. Hip: Crab raises 8. Primal movement: No arm get

ups (from side)


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Simplicity

1. Quad: Track lunge

2. Push: Eccentric push up

3. Pull: Cobras

4. Rotation: Partner resisted

5. Locomotion: No-arm shuffles

6. Frontal plane: Skater plyos

7. Hip: 1-leg reaches

8. Primal movement: Circle crawls


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Where Equipment Is Useful

• Increased load

• Decreased load

• Novelty

• Modified force curve

• Physical limitations


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Summary

1. Bodyweight training can re-connect clients to their most important aspects of their neural system.

2. Understanding how the body works to integrate force is essential for strength development.

3. Bodyweight training can be a simple, extremely effective way to improve client performance, get them out of pain, and get results!


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Thank You!

Brett [email protected]: Spiderfit Kids

the bodyweight training advantage idea east

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