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Jonathan Ross & Anthony J Wall
Session #315 Workout Pot Pie: How to Use Any Equipment in Any Session
Integrated Training Approach
Programming Stability & Mobility ACE IFT Model Functional Movement & Resistance Training Phases
LOAD
MOVEMENT
STABILITY & MOBILITY
Goals: Strength-endurance of postural muscles
Stability: Control joint position Mobility: ROM (uninhibited) around a joint
Resistance: Isometric, BW & isolated strength
Stability & Mobility Exercise Selection: • Consistent • Manipulate other variables
Progression: • 2-6 weeks • Postural endurance • Improve core/proximal stability • Improve distal mobility
Exercise Selection
Intensity Reps Sets Tempo Rest Interval
Core Stabilization
BW <70% 1RM <10% BW
Isometric hold
10-15+
1-3+ Slow 30-90 sec.
Stability & Mobility
Exercise Selection
Intensity Reps Sets Tempo Rest Interval
Core Stabilization
BW <70% 1RM <10% BW
10-15+ 1-3+ Slow 30-90 sec.
Glute Bridge BW 10 1 Slow 45
Hip Hinge BW 15 1 Slow 45
Side Plank BW 15 sec 1 Hold 15 sec 45
Dirty Dog BW 10 each 1 Slow 45
Bird Dog BW 10 each 1 Slow 45
(Inch Worm) BW 10 1 Slow 45
Stability & Mobility
Goals: Teach fundamental movements
Squat / Lunge / Push / Pull / Rotation Integrate Stability and Mobility
Proper sequencing of movement Resistance: Bodyweight and light resistance
Movement
Exercise Selection • 5 movements—Train the patterns • Manipulate other variables
Progression • 2-6 weeks • Integrate Stability and Mobility • Dynamic Balance • Improved Core Strength
Exercise Selection
Intensity Reps Sets Tempo Rest Interval
5 Basic Movements
BW <70% 1RM <10% BW
10-15+ 1-3+ Slow 30-90 sec.
Movement
Exercise Selection
Intensity Reps Sets Tempo Rest Interval
5 Basic Movements
BW <70% 1RM <10% BW
10-15+ 1-3+ Slow 30-90 secs.
Glute Bridge BW 10 2 Slow 45 secs.
Hip Hinge BW 15 2 Slow 45 secs.
Squat BW 10 2 Medium 45 secs.
Push up BW 10 2 Medium 45 secs.
Scapular Stabilization (YTW)
BW 10 each 2 Medium 45 secs.
Side Lunge BW 10 each 2 Medium 45 secs.
Movement
Goals: Traditional Strength Training
Increase force production Incorporate phase 1 & 2 during warm up
Exercise selection is consistent - manipulate other variables
Resistance: Increases in load
Load
Exercise Selection
Intensity Reps Sets Tempo Rest Interval
Knee tucks BW 12 3-4 Moderate 60-90 secs.
Russian Twist BW 12 3-4 Moderate 60-90 secs.
Glute Bridges BW 12 3-4 Moderate 60-90 secs.
Leg press BW 8 3-4 Fast 60-120+ secs.
Dumbbell Press
BW 8 3-4 Fast 60-120+ secs.
Pull downs BW 8 3-4 Fast 60-120+ secs.
Rows BW 8 3-4 Fast 60-120+ secs.
Load
Movement-Based Workouts Made Simple
5 Movements
3 Planes
2 Speeds
Exercise! Movement! Planes! Speed!
S F T!
S F T!
S F T!
S F T!
S F T!
S F T!
S F T!
Planning: ACE IFT Model Cardiorespiratory Training Phases
ANAEROBIC ENDURANCE
AEROBIC EFFICIENCY
AEROBIC BASE This is the training pattern of elite endurance athletes - world class
rowers, runners, cyclists, cross-country skiers, etc. *
* Esteve-Lanao, J., Foster, C., Seiler, S., & Lucia (2007)
Zone 1 Zone 2 Zone 3
VT1 VT2
Training Time
70 – 80% < 10% 10 – 20%
ACE IFT® 3-zone Training Model
Phase 1 Cardiorespiratory Phase 2 Cardiorespiratory
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