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AccelerateHIIT Training Manual_3.18 FINAL Flipbook PDF
AccelerateHIIT Training Manual_3.18 FINAL
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AccelerateHIIT TRAINING MANUAL
CHAPTER ONE SESSION OBJECTIVES Torch calories and push your workout into overdrive in this 45-minute advanced high intensity training class utilizing the turf and HIIT unit. Get your heart racing and body moving with rounds of intense cardio followed by brief rest periods. Push your limits and focus on all out cardio efforts in this workout guaranteed to leave you dripping in sweat. The class is designed to build teamwork, camaraderie and a community while providing a signature small group training experience. Participants will work in teams of four throughout the class. The maximum number of class participants is sixteen. Each team will move to each station as a unit and will follow the appointed team leader. AccelerateHIIT utilizes ten key stations on the HIIT4 and the turf. After participants complete the ten stations there is a dedicated team cardio drill section that is performed on the turf.
SESSION FLOW & TIMING The instructor will begin with an introduction and a team welcome. All participants will get a handshake or high five to welcome them to the class as they share their name. Emphasizing the team focus and community of the group is mandatory. The instructor will make a group announcement asking if there are any injuries or specific limitations they should be aware of in order to provide the best coaching, cueing and options for all participants in the class. Instructors should encourage participants to ask questions during the class and also remind them of level modifications. After the introduction the instructor should group participants into teams (4 people per team) and ask the team to appoint a team leader/captain. 1:00 MINUTE Team members follow the instructor from station to station as they demonstrate all 10 stations and the exercise performed. Exercise modifications are given at each station. The instructor should remind the team that they will be circulating throughout the class to provide coaching as well as observing form and technique of all participants. The instructor will also provide a reminder of the proper exercise at each station as the workout progresses. 5:00 MINUTES
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CHAPTER ONE Warm-Up (5:00 MINUTES) Immediately following the station/exercise demonstrations, class participants will spread out on the turf and perform the designated moves for the warm-up. Transition (1:00 MINUTES) Immediately after the warmup, participants will have 1 minute to transition to their first station and prepare for the initial round of work. The Workout (20:50 MINUTES) Each station will consist of 3 rounds of work. The intensity should increase with each work effort. 1st work effort = 40 seconds (base) 2nd work effort = 30 seconds (moderate) 3rd work effort = 20 seconds (full intensity) There are 10 stations in the AccelerateHIIT workout. Transition time between stations is 20 seconds. Team Cardio Drills (3:00 MINUTES) After all ten stations are complete. Participants will transition to the turf to perform team cardio drills. Participants split up into TWO teams. Each team forms a single line at the start of the turf. The instructor will explain the series of team drills. The team drills utilize no equipment (with the exception of hurdles) and include full turf drills (sprints, figure 8 runs, long hurdle runs, team competition sprints). Cool Down (3:00 MINUTES) The cool down and static stretch sequence provide appropriate stretches applicable to the workout just given. The instructor should demonstrate each exercise.
CLASS BREAKDOWN 01:00
Introduction and assignment of teams
05:00
Demonstration of each exercise station
05:00
Dynamic warm-up on the turf
01:00
Transition to stations
20:50
Stations work
01:00
Transition to turf
03:00
Team cardio drills
03:00
Cool down and stretch
39:50
Total class time
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CHAPTER TWO DYNAMIC WARM UP The warm-up should consist of both small and large movements to prepare the entire body for the wide range of exercises utilized during the workout. The following exercises can be done for 30 seconds each. All participants should spread out on the turf to ensure proper spacing. 1. Squats – Standing with feet hip distance apart begin to perform a traditional squat. Keeping the head and chest lifted begin to increase the range of motion to perform deeper squats. 2. Light jog – Bring the team down to one end of the turf and perform a slow controlled jog from one end to the other. This can be done in groups of 3-4 at a time until complete. 3. Shuffle - Bring the team to one end of the turf and face laterally, shuffle from end to end, repeating back and forth. 4. Power Skips (Bound) – Bring the team to the end of the turf and perform a bound or power skip move from one end to the other. Encouraging use of the arms to help power up and through as participants move down the length of the turf. 5. Cat & Cow- Come down to the turf on all fours, hands under shoulders, knees under hips. Perform a Cat and Cow back stretch several times. Then hold the Cat for a count of 10, Hold Cow for a count of 10 and repeat the single count back and forth Cat & Cow move. 6. Alternate Forward Lunge - Starting in plank position, hands directly under shoulders, bring the right foot forward outside the right hand, step back to plank, than step the left foot forward outside the left hand and continue to repeat 10 times on each side. Finally hold the low lunge on the right side for a count of 10 and switch. 7. Butt Kickers – Standing with feet hip distance apart, place hand behind your back side and perform butt kicks by bringing the feet toward the glutes. 8. Carioca - Spread the team out along the turf and perform an 8 count of Carioca down the turf and repeat in the opposite direction. Focus on moving from the waistline and crossing one foot over the other. 9. Plank Hip Dips - Holding plank position begin to dip the right side of the hip toward the floor and then return to plank. Left side of the hip then dips toward the floor. Continue to alternate sides returning to full plank position. 10. Leg Swings to Quad Stretch – Standing with feet hip distance apart, shifting weight into the left leg and then perform eight big swings with the right leg back and forth. Hold the foot after the last swing and perform a balance quadricep stretch. Repeat on the opposite side.
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CHAPTER THREE
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CHAPTER THREE LOCATION
EXERCISE/DESCRIPTION
TOTAL TIME
TRANSITION
Stations
Demonstrations & Options
5:00
Open Floor
Warm-Up (as a team - instructor lead)
5:00
1:00
Agility Ladder
In & Out Agility Run
1:50
0:20
Rope Pull
10 Pulls w/ Jump
1:50
0:20
Heavy Bags
Lateral Shuffle w/ Bag Grab
1:50
0:20
Tactical Target
Agility Run Jump with Touch
1:50
0:20
Tires
3 Plyo Plank Lunge Flip
1:50
0:20
Rowers
Triangle Row
1:50
0:20
Battle Ropes
Slam to Plyo Jack
1:50
0:20
Medicine Ball
W Swing
1:30
0:20
Plyo Box
Jump Up - Burpee on Floor
1:50
0:20
Partner Cardio Repeats
High Knees Hands Out
1:50
1:00
Team Drills
Team Cardio Drills
3:00
Open Floor
Cool Down
3:00
WORK EFFORTS: Round 1 = 40 seconds work / 10 seconds rest Round 2 = 30 seconds work / 10 seconds rest Round 3 = 20 seconds work / 20 seconds transition to next station
INTENSITY MARKERS: Round 1 = Base Round 2 = Moderate Round 3 = Full intensity
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CHAPTER FOUR EQUIPMENT SET UP: Station 1 - Agility Ladder (2 Agility Ladders) Station 2 - Marpo Rope (4 Marpo Rope stations) Station 3 - Heavy Bags (4 Bags) Station 4 - Tactical Target (Body weight drill) Station 5 - Tires (4 Tires, 90 lbs) Station 6 - Rowers (4 Rowing Machines) Station 7 - Battle Ropes (4 Battle Ropes) Station 8 - Medicine Balls (4 Medicine Balls, 5-20 lbs) Station 9 - Plyo Box (4 Plyo Boxes, 12” - 18”) Station 10 - Partner Work (bodyweight station)
STATION 1: Agility Ladder (Agility Run In and Out) SET UP: Agility Ladders inside of the unit underneath the monkey bars Each participant on the team will stand in one section of the ladder. Participants will perform a quick agility run wide and narrow throughout the drill. Instructors should utilize and repeat the following cues: • Chest up and core engaged during the in and out motion • Focus on breathing throughout the exercise Progression: • Pick up the pace Modification: • Slower pace • Walking in and out instead of running • Lateral tap out to the side for low impact Benefits include: • Improved coordination • Improved cardiovascular conditioning • Agility
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CHAPTER FOUR STATION 2: Rope Pull Down (10 Pulls with a Jump) SET UP: 4 Marpo Ropes Participants will start by standing facing the rope with feet hip distance apart and knees bent. Reach up to grab the rope as far high as possible with the shoulders down, pull down on the rope 10 times maintaining shoulder girdles and core engaged. Perform a high jump with arms reaching up. Continue this motion for the duration of the round. Instructors should utilize and repeat the following cues: • Keep shoulders down throughout • Exhale on the pull down (exertion) • Core engaged and knees soft • Focus on form over speed Progression: • Reach higher to pull down • Increase the speed Modification: • Calf raise instead of high jump • Reduced repetitions • Reduced range of motion Benefits include: • Improved upper body strength • Core strength • Increased upper body agility • Cardiovascular conditioning
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CHAPTER FOUR STATION 3: Heavy Bags (Lateral Shuffle w/ Bag Grab) SET UP: 4 Heavy Bags Participants will start by standing with right hip next to the bag in an athletic stance. When cued to begin, participants will laterally shuffle out and back toward the bag immediately grabbing the bag half way down with both hands. Switch sides at the halfway point. Instructors should utilize and repeat the following cues: • Keep the core engaged • Keep athletic stance during shuffles • Pivot on the back foot to rotate the body in order to grab the bag Progression: • Perform the shuffle with a lower stance (deeper squat) • Strongly slap the bag when grabbing it Modification: • Perform the shuffle with a higher stance • Step out laterally instead of shuffle Benefits include: • Full body conditioning • Improved coordination • Improved cardiovascular conditioning
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CHAPTER FOUR STATION 4: Tactical Target (Agility Run Jump with Touch) SET UP: no equipment needed Participants will start standing facing the tactical target in an athletic stance. When cued to begin, teammates will perform a four count quick feet run to one high jump. The goal is to tap the target with each jump. Continue this for the duration of the round. Instructors should utilize and repeat the following cues: • Keep the core tight and engaged • Focus on the footwork and speed • Chest up and gaze up at the target Progression: • Pick up the pace • Explosive jump Modification: • Calf raise instead of high jump • Slow down the pace • Perform lateral taps instead of running Benefits include: • Full body conditioning • Cardiovascular conditioning • Coordination • Agility
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CHAPTER FOUR STATION 5: Tires (3 Plyo Plank Lunge Flip) SET UP: 4 Tires, 90 lbs Standing facing the tire, jump back into a high plank position with the hands on top the tire. Maintaining a strong plank position, step right foot into a lunge with the hips in line with the shoulders. Perform 3 plyo plank lunge switch with no breaks in between. Immediately flip the tire by jumping into a low squat position with the back flat, grip the bottom of the tire with your chest driving into the tire. Extend through the hips to get the tire up pressing the knee into the tire for support if needed. Once the tire is halfway lifted, switch the grip to allow the heels of the hands to press and push against the tire to complete the flip. Instructors should utilize and repeat the following cues: • Focus on proper form and technique over speed • Core engaged throughout • Flip hands and switch grip halfway to get the tire to a vertical position Progression: • Try to perform the lunge switch with no breaks in between • Perform a standing plyo jump at the end of the lunge switch Modification: • Halfway lift only • Step back into a plank instead of jumping Benefits include: • Full body conditioning • Cardiovascular conditioning • Core strength and endurance
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CHAPTER FOUR STATION 6: Rowers (Triangle Row) SET UP: 4 Rowing Machines Start by setting the resistance on the rower. Think resistance of 2-3 for a beginner while experience rowers utilize 3-5 for this workout. Feet secured on the pads, firmly grab the handles with the knees bent and a neutral long spine. Drive by pushing off with the feet first straightening the legs, lean back towards a 45 degree angle and pull the handles towards your chest (legs,torso,arms). On the return, reverse the order (arms,torso,legs). Repeat each individual drive changing body direction each time as follow: center drive, rotate right, center drive, rotate left. Continue this for the duration of the round. Instructors should utilize and repeat the following cues: • Start the drive by pushing through the legs first instead of arms • Keep the core tight and engaged throughout • Keep the back flat Progression: • Increase resistance Modification: • Lighter resistance • Isolate each move • Slower transitions as needed • Eliminate the rotation Benefits include: • Full body conditioning • Improved upper body and lower body strength • Improved hip and knee mobility • Low-impact cardio • Increased endurance
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CHAPTER FOUR STATION 7: Battle Ropes (Slam to Plyo Jack) SET UP: 4 Battle Ropes Standing with feet hip distance apart holding end of battle rope in each hand. Start by lifting the arms up to slam the rope down once followed by a quick jack (in/out). Keeping shoulders down, core engaged and slightly hinging at the hips. Continue this for the duration of the round. Instructors should utilize and repeat the following cues: • Ropes should have some slack to move • Brace the core • Keep shoulders back and down • Chest up and gaze up Progression: • Heavier rope • Get closer to the anchor point to increase intensity • Pick up the pace Modification: • Single arm slam instead of double • Lateral tap instead of jacks • Slower movement Benefits include: • Increased shoulder stability and strength • Core stabilization • Increased coordination • Full body conditioning • Upper body speed and agility • Improved cardiovascular conditioning
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CHAPTER FOUR STATION 8: Balls (W Swing) SET UP: A variety of medicine balls, 5-20 lbs Participants will start standing, holding the ball at chest level with the knees soft and core engaged. Perform a “W” swing left-center-right-center maintaining elbows bent throughout allowing the body to rotate by pivoting on the opposite foot as needed. Continue this for the duration of the round. Instructors should utilize and repeat the following cues: • Focus on form over speed • Shoulders down and back • Pivot on the opposite foot Progression: • Long lever length throughout the swing • Increase range of motion • Get lower on each squat to drive power through the hips Modification: • Lighter medicine ball • Perform one movement at a time • Maintain elbows bent Benefits include: • Full body conditioning • Improved upper body strength • Core strength and endurance
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CHAPTER FOUR STATION 9: Plyo Box (Jump Up - Burpee on Floor) SET UP: Plyo Boxes, 12-18” Participants should start facing the box with legs hips distance apart. To prepare for the jump, drop into a quarter squat (or full squat) and push through the feet to propel the body onto the box swinging arms forward. Make sure to land with the knees soft into a quarter squat in the middle of the box (not on the edge). Step off the box and perform a burpee on the floor. Repeat the drill for the duration of the round. Instructors should utilize and repeat the following cues: • Core muscles engaged • Proper squat technique (hips back, weight in the heels) • Land light and transition smooth • Focus on form over speed on the burpee Progression: • Higher box • Deeper squat • Perform a full burpee with a high explosive jump Modification: • Step up instead of jump • Lower box • Perform a squat to jump on the ground • Step back into a plank position instead of burpee Benefits include: • Muscle explosiveness and power • Coordination • Cardiovascular endurance
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CHAPTER FOUR STATION: Partner Drills (High Knees Hands Out) SET UP: body weight station - no equipment needed Participants will start standing facing each other in an athletic stance. Partner A will extend arms forward with the hands out facing down towards the ground while Partner B performs the first round of 10 high knees (knees waist high) in place utilizing partner A’s hands as a target for height. Partners will then switch and continue to take turns for the duration of the round. Instructors should utilize and repeat the following cues: • Knees track over the center of the foot • Land light • Core engaged throughout • Chest up Progression: • Pick up the pace • Increase range of motion Modification: • Low knees run or marching in place instead of high knees • Slow movement Benefits include: • Increased lower body speed and agility • Improved cardiovascular conditioning • Coordination
TEAM DRILLS (TEAM SPRINTS) After all station work is complete, participants will form 2 lines at the end of the turf. When cued to begin, the first person in line will run the length of the turf, tap the hurdle and run back to the start to high five the next player in line. Only then, the next player will take off to complete their round of sprint from “goal post to goal post.” Even though the objective of the drill is to improve cardiovascular conditioning, reactional response, agility and speed; the goal is also to build teamwork and a sense of community within the team.
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CHAPTER FIVE COOL DOWN After completing the workout, participants will spread out on the turf to perform a combination of dynamic/ static stretches as part of the cool down. The cool down will last 3 minutes and must be taught to music. Trainer can perform the following exercises 30 seconds each. If left and right are required switch at 15 second mark. 1. Inchworms to Up Dog - This powerful combo will stretch the hamstring, lower back, abdominal muscles and chest. Roll down sequentially through the spine, walk hands out into a plank position. Pressing into all 10 fingers, lift the chest up extending the spine while lowering the hips towards the floor as far as it feels right. Breathe in and out and make sure that core muscles are engaged throughout to support the lower back. 2. Knee to Chest – Bring the knee to the chest also raise the opposite foot off the ground, similar to a calf raise. 3. Side to Side Lunge - Start with legs open shoulders width apart, lunge to the right reaching left hand towards right ankle. Hold your position for a couple of seconds and then switch sides. 4. Big Arms Circles - Inhale to lift arms forward and up and exhale to circle back and down. 5. Lunge with Rotation - Step back into a lunge position with arms out to the side in line with the shoulders. Twist towards the front leg with chest open and then twist back center. Step together and repeat other side. 6. Quadricep Stretch - Grab right foot behind you for 15 seconds aiming to bring knees together if available. Switch legs at halfway point.
As the session releases, the instructor will congratulate the team with a high five and positive words of encouragement for a job well done. The instructor should reference the next scheduled class time along with any club events and offer to answer any questions.
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CHAPTER SIX EXERCISE LIBRARY STATION
OPTIONS
Agility Ladder
1. High Knee Run 2. Lateral Quick Step 3. High to Low Knees 4. In/Out 5. Speed Pass Sprints 6. Ladder Skate Moving Forward or Side 7. Hopscotch 8. Jacks In and Out 9. Bunny Hops 10. Single Hop
Marpo Rope
1. 10 Pulls to a Jump 2. Single Leg Balance Pull Down 3. 10 Pulls to a Touch Down 4. 1-2 Pull with Squat 5. Max Rep Pull 6. 5 Pull Downs to Step Back Lunge 7. Double Hand Pull Down with Hip Hinge 8. Single Arm Pull Down 9. Cross Chop Pull 10. Pull Up
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CHAPTER SIX STATION
OPTIONS
Heavy Bag
1. Lateral Shuffle with Bag Grab 2. Plank Jacks to Palm Strikes 3. 3 Knees with Jump Switch 4. Agility Run In and Out with Palm Strike 5. Wide Agility Run Hold with Repeating Punches 6. Jab and Jack Ladder - pyramid up to 5 (same arm) 7. Jab Cross with Split Scissor Switch 8. Burpee with High Hit to Burpee with Low Hit 9. Burpee with Side Double Leg Hop to 1/2 Circle Shuffle 10. Lunge to Front Kick
Tactical Target
1. Plank Mountain Climber with Jump Touch 2. Partner Agility Run with Jump Touch 3. 3 Level Plank with Jump Up to Target 4. 1/4 Plyo Squat Jump Turns 5. Ladder Jump 6. Throw to Quick Rotation 7. Double Wall Ball to Burpee 8. Repeating Skate (front/back) with Throw 9. X Throw 10. Pike to Throw
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CHAPTER SIX STATION
OPTIONS
Tires
1. Burpee Flip with Shuffle 2. Circle Burpees with Knee Pull 3. Spider Lunge to Tire Flip or Half Lift 4. Tire Box Jump (with walk down) 5. Burpees with 1/2 Lift of Tire 6. Mountain Climber Crawl (circle) 7. Tire Inchworms 8. Three and Three (three knee pulls to three plank pulls) 9. Double Flip 10. Tire Pike Plank Reach
Rowers
1. Row for Reps 2. High to Low Row 3. Row with Twist 4. Slow Row to 3 Quick Rows 5. Triangle Row 6. 1/2 Split Right to Left Row 7. Max Distance Pull 8. Slow to Quick Row - change tempo at 1/2 way mark 9. Team Pace - everyone moves at the same pace 10. Increasing Resistance Row
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CHAPTER SIX STATION
OPTIONS
Battle Ropes
1. 8 Double Waves to 8 Mountain Climbers 2. Alternating Wave to High Knee Run 3. Slam to Plyo Jack 4. 10 Slams to Run Base Touch 5. Alternating Side to Side with Prisoner Lunge 6. Alternating Inside Circles to Outside Circles 7. Alternating Wave 8x to Step Back Lunge 8. Figure 8 Waves 9. 3 Slams to Burpee with Rope in Hand 10. Plank with Single Arm Slams to Jump Switch
Medicine Ball
1. 3 Level Press to Balance Triceps Extension 2. Rock and Roll with Throw 3. Overhead Throw to Side Lunge 4. W Swing 5. Throwback with Quick Side Rotation 6. Triple Plank Hop to Jump Up Press 7. Partner Throw to Burpee 8. Cross Chop to Circle 9. Full V Up to Floor Slam 10. Chest Pass Jacks
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CHAPTER SIX STATION
OPTIONS
Plyo Boxes
1. Bridge with Alt Leg Lifts 2. Mountain Climbers 3. Crab 4. Lateral Twist Jump 5. Lateral Shuffle 6. Rocket Jumps 7. Rapid Fire Steps 8. Incline Plyo Push-Ups 9. Jump Up Burpee on Floor 10. Rodeo Tuck
Partner Cardio Repeats
1. Speed Push Jacks 2. Lateral Shuffle 3. High Knees Hands Out 4. Turn and Burn Sprints 5. Plank High Five Taps and Jump Up 6. Mirror Plank Lunges to Push-Up 7. Agility In and Out Competition 8. Inchworks to Plyo Hop 9. Mirror Low Side Taps 10. Triple Step on Hash Marks Facing Partner
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