IDEA - Creative Exercise Design Trisets

2009 IDEA Health & Fitness Association. All Rights Reserved.
May 13, 2016
Creative Exercise
Design-Perfect
Pairs & Terrific Tri
Sets
PRESENTED BY
Tanya L. Colucci, M.S., NASM-CPT,

CES, PES
INSPIRE THE WORLD TO FITNESS
Key Objectives
Methods of Periodization
Learn how to pair certain exercises creatively to
increase metabolic demands on the body

Learn how to systematically design a program that will
accomplish any clients goal
Walk away with tools & techniques that are ready to use
at your next training session
Experience a 30-minute Terrific Tri Sets with Tanya
workout!
www.ideafit.com/ptrainer
Principle of Specificity
SAID Principle:
Specific Adaptation to Imposed Demands.
The kinetic chain will specifically adapt to the type

of demand placed upon it.
For example, if a person repeatedly lifts heavy weights
with minimal repetitions and maximal rest periods, they

will produce higher levels of maximal strength and lower
levels of endurance strength.
Principle of Specificity
Yes but the adage implies that you get what you
train for, there are several complexities behind the

bodys adaptation process.
Different tissues within the body adapt to stimuli at

different rates
The degree of adaptation correlates to the
mechanical, neuromuscular and metabolic

specificity or the training program
Understanding Adaptation: Principle of

Specificity
Mechanical Specificity
This refers to the weight and movements placed
on the body.
Neuromuscular Specificity
This refers to the speed of contraction and
exercise selection.
Metabolic Specificity
This refers to the energy demand placed on the
body. Energy systems being used
Mechanical Specificity
How much?
Motor unit recruitment
Size Principle
Neuromuscular Specificity: The Motor Unit
Each fast-twitch motor unit consists of a single
neuron and 300-800 muscle fibers (compared with

only 100-180 muscle fibers in each slow-twitch
motor unit).
Fast-twitch motor units are therefore much stronger
than slow-twitch motor units.
How slow or fast am I asking them to go & in
what sequence
Variable of Muscle Fiber Type
Resistance Training Adaptations

Repetition:
Set:
Training Intensity:
Acute Variables
An individuals level of effort, compared with their maximal effort, which is

usually expressed as a percentage.
Repetition Tempo: one of most important for specific adaptations

Rest Interval:
Training Volume:
The total amount of physical training performed within a specific period
Training Frequency:
Training Duration:
Exercise Selection:
Progressive Strength Adaptations From

Resistance Training
Four Primary adaptations from resistance

training
Stabilization/Endurance
Hypertrophy
Strength
Power
All occur in a progressive sequence:

Stabilization Strength
Strength Power
Endurance/Stabilization
Recruits mostly Type I muscle fibers
Slow to fatigue
Low force production
Critical to joint stabilization and postural alignment

Increased stabilization will enhance the ability to train
for additional adaptations
Sets
Reps
Intensity
Tempo
Rest
2-3
12-25
50-70%
4/2/1
0-90
Hypertrophy
Muscle fiber recruitment is dependant upon the bodys ability to stabilize
the joints
A fiber must be recruited in order for hypertrophy to be achieved
Skeletal muscle fiber enlargement occurs as a direct response to
increased volumes of training
An increase in cross sectional areas of individual fibers and an increase
in myofibril proteins can be seen in beginners and advanced lifters
regardless of age or gender
Sets
Reps
Intensity
Tempo
Rest
3-5
6-12
75-85%
2/0/23/2/1
0-60sec
Strength
The ability of the neuromuscular system to produce
internal tension & exert force against external

resistance
To produce force, motor units must be recruited in a
synchronized manner
To recruit motor units, joints must stabilize
Increased number of motor units recruited= increased
force production
Sets
Reps
Intensity
Tempo
Rest
3-6
1-12
70-100%
2/0/2
45s-5min
Power
Maximal force generation over minimal time

Joint stability & optimal motor unit recruitment are key
to optimal power production

Heavy loads moved slowly & light loads moved quickly
for increased power
force production w/ speed = increase activation
Sets
Reps
Intensity
Tempo
Rest
3-5
1-5
85-100%
X/x/x
8-10
30-45% or X/x/x
10% bw
1-2 min
btwn
supersets
Resistance Adaptations: Acute Variables
Phase
1 Edurance
Stability
2
Strength
Endurance
Sets
2-3
Reps
12-20
Tempo
4/2/1
Intensity
60-70%
Rest
0-60sec
Frequency
3x/week
2-4
8-12
strength
8-12
stability
6-12
2/0/2
strength
3/2/1
stability
2/0/2
70-80%
60 sec
btwn
pairs
2-4x/week
75-85%
30-60sec
4-6x/week
1-5
x/x/x
85-100%
3-5min
2-4x/week
1-5 Max
Strength
8-10
Power
Model
X/X/X
85-100%
2-4x/week
X/X/X
10% body
weight
4 weeks
2 min
btwn
pairs
3
3-5
Hypertrophy
4
4-6
Max
Strength
5
3-5
Strength
Power
**Cycle
Thru
Every
The NEW OPT Model!

5 Specific Phases
7 Training Components
A Training Session
1.
Warm-Up
2.
Core Training
3.
Balance Training
4.
Reactive Training
5.
SAQ/Cardio
6.
Resistance Training
7.
Flexibility
1.
3 Adaptations
(each adaptation has specific exercises, reps, sets, tempos & rest periods)
POWER
5. Power Training
(Strength 1-5), Power (8-10)
4. Max Strength Training (1-5)
STRENGTH
3. Hypertrophy Training (6-12)
2. Strength Endurance Training

Strength (8-12), Stabilization (8-12)
STABILIZATION
Take a comprehensive approach

to training that improves ALL
the components necessary for
optimum performance.
2.
1. Stabilization Endurance Training (12-20)
Build a proper foundation based on

training for stabilization first, then
strength, then power.
3.
Consistently combat the

common postural distortion
patterns caused by sport &
life by following a
progressive plan that
simultaneously reduces
injury potential and
enhances performance.
Training Phase Manipulation

All that changes from phase to phase is the exercise selection and
acute variables
Most training phases are 4 to 6 weeks in length to allow each

phases adaptation (results) to occur.
After progressing through the necessary phases for each specified

goal a new training baseline is created. (Importance of
Assessment)
After desired phases have been experienced, the client will re-start
the training cycle.
The OPT Model for General Performance
Appropriate Phases of Training:

Phase 1: Stabilization Endurance Training
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy (Optional)
Phase 4: Maximal Strength (Optional)
Phase 5: Power Training
Example Combination Monthly Plan
Perform a different phase of training 3 days/week
M: Phase 2 Strength Endurance

W: Phase 1 Stabilization Endurance
Fri: Phase 5 Power
Typically, combination programs should be done after successful
completion of 4 weeks of Stabilization Endurance Training, and 4 weeks of
Strength Endurance Training.
EPOC: Exercise Post Oxygen Consumption

Exercise Post Oxygen
Consumption
Restoring back to pre-exercise
state
1. Replenish of Energy Sources
(Phosphagen system creatine
phosphate & ATP; glucose)
2. RE-oxygenation of blood &

3.
4.
restoration of circulatory
hormones
Decrease in body
temperature
Return to normal ventilation
& heart rate
Factors that Influence

EPOC
Gender
Metabolism (resting
fat metabolism)
Resistance training
Intensity, load,
volume, tempo
Research-EPOC
Prior research has demonstrated that resistance training
results in a number of physiological changes within the

human body.
alterations to resting metabolic rate, resting fat oxidation,

and excess post-exercise oxygen consumption.
EPOC, excess post-exercise oxygen consumption stems
from the bodys use of the anaerobic energy pathway.
Homeostatic imbalances of hormones along with protein
degradation and reparation, also occur after resistance
exercise.
EPOC appears to take place as a result of such factors
combined.
Example Super Set: Perfect Pairs

Strength:Endurance:Adaptation
Flexibility
Core
Circuit
SMR &
ActiveIsolated
Side-Prone
Iso Ab 20sec
Bosu Hip
Bridges
Cardio/KBs
S. Leg MP
Reaches
3-5 minutes
Resistance
DB Press
of AT
SB Fly
T-Pushups
S.Leg Hip
Bridge Bosu
S. Leg
Squats
KBs (25
swings)&
Quarters 1/4
mile run
Pull Ups
Squat to
cable row
DB OH
Press
S.Leg
Balance DB
Scaption
Leg Press
DB Frontal
Plane Lunge
to balance
Example Tri Set:

Strength:Power:Endurance:Adaptation
Flexibility
Core
Circuit
SMR &
ActiveIsolated
Side-Prone
Iso Ab 20sec
Bosu Hip
Bridges
Cardio/KBs
S. Leg MP
Reaches
3-5 minutes
Resistance
DB Press
of AT
T-Pushups
S.Leg Hip
Bridge Bosu
S. Leg
Squats
KBs (25
swings)&
Quarters 1/4
mile run
Pull Ups
DB OH Press
Leg Press
MB Chest
Throw
MB Pullover
Throws
KB Snatch or
Swing
Squat Jumps
SB Fly
Squat to
cable row
S. Leg Balance on
Disc w/ Rev Cable
row
DB Frontal
Plane Lunge
to balance
WORKOUT TIME! Kettles & Tri Sets
Quick Core Warm-up

25-KB Swings
Chest Circuit:
Push-ups (Strength) (8-12)

MB Chest Pass throw (OR)
Band Punches or P.Pushup (Power)
Stability Bosu Pushup (Stability) **
25-KB Swings
Back Circuit:
Bent-Over KB Row
MB Throws or KB Power Row (8-10)
Bent-over KB Row BOSU***
10-10-10 Swings
Legs & Shoulders:
Lunge w/ KB Curl-OH Press (8-12)

Squat Jumps (8-10)
Slow Frontal Plane lung- balance**
10 Cleans each side-15 swings

Thank you!
Tanya L. Colucci, M.S., NASM-CPT, PES, CES

Wellness Director MINT
www.mintconditionyourself.com
[email protected]
Master Instructor NASM
President & Co-Founder Infinity Wellness Foundation
www.infinitywellness.org
[email protected]
References
(1) Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci
Sports Exerc 2004;36(4):674-688.
(2) Campos G, Luecke TJ, Wendelin
HK, et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maxim
um training zones.
Eur J Appl Physiol 2002;88(1-2):50-60.
(3) Marx JO, Ratamess NA, Nindl BC, et al. Low volume circuit versus high-volume periodized
resistance training in women. Med Sci Sports Exerc 2001;33(4):635-643.
(4) Rhea MR, Phillips WT, Burkett LN, et al. A comparison of linear and daily undulating periodized programs with
equated volume and intensity for local muscular endurance. J Stren Cond Res 2003;17(1):82-87.
(5) Hass CJ, Garzarella L, de Hoyos D, Pollack, ML. Single versus multiple sets in long-term recreational weightlifters.
Med Sci Sports Exerc 2000;32(1):235-242.
(6) Kraemer WJ, Nindl BC, Ratamess NA, et al. Changes in muscle hypertrophy in women with periodized resistance
training. Med Sci Sport Exerc 2004;36(4):697-708.
(7) Brandenburg JP, Docherty D. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural
adaptations in trained individuals. J Stren Cond Res 2002;16(1):25-32.
(8) Edgerton VR, Wolf SL, Levendowski DJ, Roy RR. Theoretical basis for patterning EMG amplitudes to assess muscle
dysfunction. Med Sci Sport Exerc 1996;28(6):744-751.
(9) Hakinnen K, Alen M, Kramer WJ, et al. Neuromuscular adaptations during concurrent strength and endurance training
versus strength training. Eur J Appl Physiol 2003;89:42-52.
(10) Hakkinen K, Kraemer WJ, Newton RU, Alen M. Changes in electromyographic activity, muscle fibre and force
production characteristics during heavy resistance/power strength training in middle aged and older men and women. Acta
Physiologica Scandinavica 2001;171(1):51-62.
(11) McCall GE, Byrnes WC, Fleck SJ, et al. Acute and chronic hormonal responses to resistance training designed to
promote muscle hypertrophy. Can J Appl Physiol 2003;89:42-52.
References Contd
Wilmore, Costill, and Larry Kenney. 2008. Physiology of

Sport and Exercise. 4th ed. Champaign, IL: Human
Kinetics.
Clark, Lucett, and Rodney Corn. 2008. NASM Essentials of
Personal Fitness Training. 3rd ed. Baltimore, MD:
Lippincottt Williams & Wilkins.
Levangie and Cynthia Norkin. 2005. Joint Structure &
Function: A Comprehensive Analysis. 4th ed. F.A. Davis
Company.

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2009 IDEA Health & Fitness Association. All Rights Reserved.

May 13, 2016

Tanya L. Colucci, M.S., NASM-CPT,

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

increase metabolic demands on the body

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

Specific Adaptation to Imposed Demands.

The kinetic chain will specifically adapt to the type

For example, if a person repeatedly lifts heavy weights

with minimal repetitions and maximal rest periods, they

INSPIRE THE WORLD TO FITNESS

train for, there are several complexities behind the

Different tissues within the body adapt to stimuli at

The degree of adaptation correlates to the

mechanical, neuromuscular and metabolic

INSPIRE THE WORLD TO FITNESS

Understanding Adaptation: Principle of

2009 IDEA Health & Fitness Association. All Rights Reserved.

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

INSPIRE THE WORLD TO FITNESS

Neuromuscular Specificity: The Motor Unit

2009 IDEA Health & Fitness Association. All Rights Reserved.

Each fast-twitch motor unit consists of a single

neuron and 300-800 muscle fibers (compared with

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

Variable of Muscle Fiber Type

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

Resistance Training Adaptations

An individuals level of effort, compared with their maximal effort, which is

Repetition Tempo: one of most important for specific adaptations

The total amount of physical training performed within a specific period

INSPIRE THE WORLD TO FITNESS

Progressive Strength Adaptations From

Four Primary adaptations from resistance

All occur in a progressive sequence:

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

Critical to joint stabilization and postural alignment

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

The ability of the neuromuscular system to produce

internal tension & exert force against external

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

Maximal force generation over minimal time

to optimal power production

INSPIRE THE WORLD TO FITNESS

2009 IDEA Health & Fitness Association. All Rights Reserved.

Resistance Adaptations: Acute Variables

INSPIRE THE WORLD TO FITNESS

The NEW OPT Model!

2009 IDEA Health & Fitness Association. All Rights Reserved.

3. Hypertrophy Training (6-12)