Training Transition – Conditioning Tips


1. New Demands from Training Outdoors  Uneven terrain – Develop strong an-


kles, knees, hips, and core to adjust to ev- er-changing forces placed on the joints.  Unpredictable environment – Close eyes.


ment. Adding a “quick drop” requires more focus.


SquatDynamic Warm Up INSERT 1 Image – BOSU Single Leg


Movement Skills Choosing skills and drills that chal- uneven terrain.


Build agility and fast reaction skills to help adjust to visual distractions and sudden changes in the terrain


Progression: o o


Change the tempo of the move-


Execution: Eccentric Phase: Keeping the elbow up, flex at the lbow unt l the hand is in li training demands to stress both the aero- exing with the leg (lowering phase of


(roots, rocks, trees, hills and bumps).  High-energy activity – Ramp up ne with th chest, while simultaneous- lyb flic and anaerobic energy systems to help sq bridge the gap between the low to high intensity requirements.


uat)


legs, perform an overhead pressing mo- ticle commu ication pathways so that when kl a quick ch nge in movement, balance or the starting position.


Common Errors in Execution: -


Begin each workout with rehearsal of basic movement patterns (lunges, squats, cross over steps, carioca, lateral shuffle, for- ward-backward transitions, high knees, butt kickers, etc.) to reactivate common movements that will be needed for battling lenge speed, agility and quickness using ladders, hurdles and cones builds stro g multi-directional movement patterns with higher intensity anae obic energy de- mands that require the fast twitch muscle


core -


Lack of synchronization be- tween upper and lower body


Using a variety of balance training tools and exercises floods the neuromuscular communication systems (joint receptors, muscle spindles, vestibular system and visual system) with both sensory and motor information that must be filtered by the brain to retain or regain balance. Training balance in the conditioning program helps improve neuromuscular communication speed and accuracy helping members to master changes in terrain safely. fibres to be activated. Linking various pat- terns together requires the mind to or- chestrate the body and builds enhanced reaction skills.


Variables to Manipulate: -


The l ft can be slowed down for


more time under tension or sped up to add more power requirements


INSERT 2 Images Start and Finish


Exercise Ladder Lateral Cross Overs This skill begins from a balanced ath-


letic position and challenges the athlete’s ability to move quickly with complex, dy- namic demand and to maintain balance, stability, lateral movement and rotational control with a quick crossover step. The athlete performs an explosive crossover step with outside foot stepping into the ladder then quickly transfers weight (as the balance foot becomes the movement foot) and quickly crosses back over into the next ladder rung.


Progression: Add a Smart Muscle


SlingShot to challenge speed of movement and add resistance to the exercise to add a strength challenge.


INSERT 1 Image – Ladder Lateral Cross


Overs Total Body Strength – Challenge mem-


Exercise: BOSU Single Leg Squat


bers to execute multi-joint and multi-pla- nar strength training exercises that re- quire the lower body force to be linked with the upper body (using the core as a force transfer system).


Exercise 2 - Olympic Bar Multi-Joint


Squat to Press Starting Position: -


EXECUTION: - Standing on the BOSU with the dome side up, place one foot in the centre of the dome and maintain a balanced stance on one foot. - Keep the core engaged and oppo- site arm and leg on BOSU slightly forward. - Perform the required repetitions then repeat on the other leg.


Eccentric Movement: The athlete flexes at the ankle, knee and hip to control to the low position. Concentric Movement: Pause momentarily and return to the start position.


PROGRESSION:  - ment. Adding a “quick drop” requires more focus.


athletic position, hands holding


Olympic bar at arm’s length, core set and arms lightly bent at the elbows.


March/April 2011 Fitness Business Canada 35 Peter Twist (MSc, BPE, CSCS, TSCC-


Gold, PTS, IDEA 2010 Program Director of the Year) is president of Twist Conditioning’s three divisions: fran- chised Sport Conditioning Centers, product wholesale and the Twist Smart Muscle® Training System and Coach Education program. To learn more about the Twist training methodologies, educa- tion and equipment available in Canada contact www.twistconditioning.com.


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Exercise: Carioca with Arms in Opposition Keeping the hips square, athlete moves laterally, crossing over with the trail leg and fully extend- ing with the back leg. The back leg then steps laterally to become lead leg again. The upper body rotates opposite to the lower body in coun- ter rotation. This creates a demand for more dynamic rotational stability control.


Rotation through the hips and


Concent ic Phase: Initiating with the  Sharp mind – Build strong mind-to-mus- on simultaneously extending at the an- es, knees and hips until you return to


strength is required the muscles will comply with an accurate and instant response.


2. Training Plan To meet the demands of an outdoor


workout program, trainers and group ex- ercise instructors should create a train- ing plan that includes the following components:


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