Total Body Shock

Total Body Shock

Total Body Shock – данный курс современный и профессиональный тренинг взрывной силы и выносливости На курсе рассматриваются новые аспекты и техники тренировок для продвинутых клиентов. Качественное и разумное использование плиометрических упражнений позволяет достигать великолепных результатов для великолепной фигуры.

В рамках курса представлены дополнительные блоки тренировки локальной выносливости и интересные упражнения для кора. Мотивационный взрыв достигается новыми вариациями использования музыкального сопровождения — в рамках класса предлагается к использованию как аэробная квадратная музыка, так и треки свободного формата. Совокупность всех этих методик приносит в расписание новый, востребованный, грамотно составленный и доступный класс, с хорошим уровнем функциональной нагрузки, которая может варьироваться в зависимости от подготовленности.

Для проведения класса требуется дополнительное оборудование — гантель (3-8кг), гиря, блины от штанг (что то одно на выбор) и коврик.

По факту обучения, инструктор готов приступить к работе немедленно и имеет материал в виде нескольких готовых мастерклассов.

Продолжительность проведения семинара 2 дня.

Теоретическая часть

• Шаблон класса Total Body shock;
• Теоретические основы функциональности и определение локальной выносливости;
• Теоретические основы тренировки и применения методики плиометрии в классах Total Body Shock;
• Музыкальное сопровождение класса;
• Принципы построения класса;
• Особенности техники и специфика используемых упражнений;
• Внедрение направления Total Body Shock в клубе.

Практическая часть

• Практическая отработка большого спектра плиометрических упражнений;
• Тренировка в группах трех готовых классов Total Body Shock;
• Тренировка блоков локальной выносливости и кора;
• Работа в минигруппах участниками семинаров составных частей класса.

Презентации

• Презентация классов и техник разучивания для начинающих и продвинутых клиентов;
• Наработка шаблона правильного проведения класса, устранение шаблонных ошибок.

Тестирование

Практическое тестирование самостоятельного разучивания и отработки класса Total Body Shock

Что я получу в конце курса?

Что я получу в конце курса?

По факту прохождения курса, инструктор готов приступить к работе немедленно и имеет материал в виде нескольких готовых мастерклассов.

После успешной сдачи контрольного тестирования выдается зачетная книжка (установленного образца), которая позволяет инструктору проводить занятия в фитнес клубе.

Почему мы?

Мы профессионально занимается подготовкой инструкторов уже более 13 лет. Это наше основное направление деятельности.

Являемся независимой компанией и не принадлежим к какому либо клубу или сети клубов. Поэтому мы представляем все то, что действительно является лучшим на данный момент в фитнесе, а не занимаемся продвижением чего то под заказ.

Целевая аудитория

Тренеры тренажерного зала, тренеры групповых программ, ведущие силовые тренировки. Семинар предназначен как начинающим тренерам, так и тренерам со стажем.

Total body shock

Описание Мультиягодный хиральный эксфолиант

Можно больше не мечтать о красивой фигуре без единого намека на целлюлит — мультиягодный хиральный эксфолиант бренда Elenis позволит вам ее создать! Средство изготовлено на основе хиральных правильных по отношению к коже молекул, которые дарят пилингу эффективность и комфорт. Бьюти-продукт глубоко очищает эпидермис и может использоваться в программах коррекции фигуры для разрыхления верхнего рогового слоя, позволяя последующим нанесенным средствам глубже проникать в кожный покров. В результате использования эксфолианта ваша привычная процедура превратиться в СПА-ритуал, который вам захочется повторять едва ли не каждый день.

Особенности Elenis Body Shock Berry Chiral Peel:

— деликатно отшелушивает омертвевшие клетки;
— глубоко очищает эпидермис;
— позволяет скорректировать фигуру;
— усиливает воздействие компонентов концентратов и масок для обертывания;
— обладает приятным ароматом;
— мягкие гранулы чернично-малиновой косточки стимулируют процессы клеточного обновления;
— очищает коры;
— восстанавливает водно-липидный баланс;
— дарит лимфодренажное и антицеллюлитное воздействие;
— экстракты ламинарии и плюща повышают упругость и эластичность;
— тонизируют и освежают;
— ускоряют регенерацию и обновление клеток;
— комплекс кислот выравнивают цвет кожи;
— борется с гиперкератозом;
— предотвращает появление «апельсиновой корки»;
— уменьшает объемы;
— улучшает микроциркуляцию крови.

На предварительно очищенную и влажную кожу нанести массажными движениями до полного впитывания средства. Остатки смыть теплой водой. После скрабирования обязательно нанести увлажняющее средство. Для достижения лучшего эффекта рекомендуется сочетать с концентратом и обертыванием.

Shock Your Body

Jason Cameron is undoubtedly one of the fi ttest guys in the nation. But the personal trainer and star of three shows on the DIY Network—Man Caves, Desperate Landscapes, and Project Extreme—wasn’t eligible for our annual MF 25 because, well, he works for us! (Hey, we actually read the lawyers’ fi ne print.) In May, he hosted our inaugural Men’s Fitness Ultimate Athlete competition in New York City. “Getting results is all about forcing the body to adapt to stimuli you’re not used to,” he says. To maximize his workout results, Cameron switches his routine every four to six weeks.

By switching his scheme every so often, Cameron ensures that he’s hitting his body in a different way, which leads to new growth. “Phase training is a very effective method for the intermediate or advanced athlete to ensure continuous progress,” says Cameron. “The more your muscles mature, the quicker they tend to adapt to exercise.” This is his compound, tri, and giant set phase, and Cameron cautions that it’s not for beginners. It’s fairly high-volume, and (supposedly) fairly low intensity, but you can be the judge of that. Make sure to take a few minutes of rest in between each set. You’ll need it.

THE BASICS
Cameron trains twice a day, six days a week, with moderate volume, but he’ll alter that if he reaches a plateau. “If the weight I’m lifting goes up, the volume goes down,” he says, “and vice versa.” Although Cameron sometimes trains each body part separately, he recommends sticking to total-body routines focused around supersets (two moves, back to back, training different body parts) and compound sets (two moves, back to back, training the same body part) to intensify the workout. “Shorter rest periods make it way more intense,” he says.

Note: A compound set is accomplished by doing two different exercises back to back, with no rest in-between, for the same muscle group. A compound set should not be confused with a Superset, which in contrast, is doing two different exercises back to back for opposing muscle groups.

Note: Monitor your Heart Rate during your cardio. You should aim for and maintain a Target Heart Rate of 80 – 90% of your Maximum Heart Rate during exercise and drop to 60 -70% during recovery

Monday – AM Cardio /Abs

• 5 min. cardio warm-up on treadmill
• Hanging Knee Ups – 3 Sets/ 15 reps
• Swiss Ball Jackknifes – 3/15
• Swiss Ball Oblique Crunch – 3/15
• Bridge (Elbows on Swiss Ball) – 3 @ 60 Sec.
• Swiss Ball Crunch – 3/15
• 20 min. Stepmill – moderate intensity
• 20 min. Treadmill – 4min. fast walk/1min. sprint intervals

10 min. Row Machine – moderate intensity

Monday – PM Back

• 10 min. cardio warm-up on treadmill
• 5-10 min. mild stretching
• First Compound Set
• Wide Grip Pull-Ups (weighted) – 3/10-12
• Seated Row (wide/elbows out grip)
• Straight Set
• Standard Deadlift – 4/10-12 (no belt)
• Second Compound Set
• Close Grip Pulldowns – 3/10-12
• Close Grip Seated Rows

Tuesday – PM Chest

• 10 min. cardio warm-up on treadmill
• 5-10 min. mild stretching
• First Compound Set
• 30° Incline Dumbbell Fly (pronated grip) – 4/10-12
• 30° Incline Barbell Press

Second Compound Set

• -20° Decline Dumbbell Fly – 4/10-12
• -20° Decline Barbell Press
• Third Compound Set
• Standing High Cable Crossover – 3/10-12
• Standing Low Cable Crossover

Wednesday – PM Sprints/Plyos

• 10 min. warm-up jog
• 10 min. Static Stretching (focus on hips, hams & quads)
• 40, 60 & 80 yard sprints (followed by 1 min. recovery periods) – 3-4 sets each.
• Cone Drills (lateral & front hops) – 15-20 min.
• Box Drills (jumps & pushoffs) – 15-20 min. recovery periods.

Thursday PM – Shoulders

• Standing DB Lateral Raise superset with Seated Dumbbell Press – 4 sets
• Barbell Upright Row superset with Barbell Front Shrug – 4 sets
• Alternating Front Dumbbell Raise superset with Bent Over DB Lateral Raise – 3 sets

Friday AM – Cardio/Abs

• Incline reverse crunch – 3 sets
• Lying hio thrust – 3 sets
• High cable woodchop supserset with low cable woodchop – 3 sets
• Lying crunch with feet elevated – 3 sets
• 20 min. stairclimber or elliptical
• 20 min. treadmill

Friday PM – Legs

• Leg extensions superset with barbell squats – 4 sets
• Smith machine split squats super set with lying leg curl – 4 sets
• Romanian deadlifts superset with seated calf raise – 4 sets

Saturday AM – Bi’s/Tri’s

• Close Grip Bench Press superset with Barbell Curls – 3 sets
• EZ Bar Lying Skull Crushers superset with EZ Bar close grip Preacher Curls – 3 sets
• Alternating Dumbbell Kickbacks superset with Alternating Dumbbell Concentration Curls – 3 sets

Sunday – Rest

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Full Body Shock: An Intense Full Body Workout

Our bodies are able to work as a series of independent parts but it’s built to work as a single cohesive unit.

While that is true, the last 40-50 years have seen the fitness industry focus on individual muscle training.

For bodybuilders this makes sense because each area is supposed to stand out and you don’t want one area to overpower another but eventually we all hit that dreaded plateau where we start doing everything we can think of and still not get anywhere.

This is why we need to occasionally go back to doing what our bodies were meant to do…work at once.

Full-body routines can occasionally shock the muscles because they will be working differently than the norm.

Instead of doing a few different workouts with each area being targeted once a week, you can follow this plan every other day for 4 weeks and hit each muscle group three or four different times each week.

From Head to Toe

We’re going to start at the top which is our shoulders and work our way down until we finish with the calves.

We’re going to work each area in two different ways for two different purposes which will be explained in their sections.

Shoulders: Lateral Raise & Arnold Press

The shoulders can help you appear wider and if they are properly developed then they can give your physique a powerful look. For the width, the obvious choice is lateral raises. You can do them standing or seated.

As for the power, no name in bodybuilding is more powerful than Arnold so Arnold Presses make sense here. The twisting motion can allow you to hit all three heads of the delt so nothing is neglected.

Back: Neutral Grip Pulldown & T-Bar Row

There are two movements that you need to develop a complete upper back. They are pulling up or down and rowing. For the pulling portion, neutral grip lat pulldowns are great because the neutral grip can help you blast your lats while keeping bicep and shoulder involvement to a minimum.

When it comes to rows, the T-bar version is a great one that you can use. It’s a simple lift you can go heavy on but thanks to the fixed pattern can be a controlled one.

Chest: Incline Dumbbell Press & Cable Crossover

Much like the back, the chest is trained in two different ways. You can press or you can fly. Obviously for this program we’re going to do both.

Incline dumbbell presses allow you to work each side independently. This move is also a free weight, compound lift so you can build some serious muscle with it.

Cable crossovers will help you isolate the chest and really target each pec that’s working. Focus on getting good contractions with each rep to pump some blood into the chest.

Biceps: Barbell Curl & Hammer Curl

Before we go any further down the body we should knock out some arm work. For biceps we’re going to keep it as simple as possible with barbell curls and hammer dumbbell curls.

The barbell curl forces you to lift with your hands supinated so you can maximize that peak. Hammers are great because you can target your brachialis as well as your forearms. These two moves are as basic as they come but they’re also effective.

Triceps: Overhead Extensions & Rope Pushdowns

For the back of the arms we’re going to go in opposite directions. First we’re going to go up with two arm overhead extensions. You can use a heavy dumbbell or a barbell, whichever you’re more comfortable with.

Then we’re going to push down, as in rope pushdowns. The rope will allow you to separate the ends so you can put an extra squeeze on the long head of the muscles.

Core: Crunches & Hyperextensions

Notice I didn’t say abs. For our midsection area we’re going to do one movement for the abs and one for the lower back. For the abdominals you can do the basic crunch. Squeeze your abs hard and force your air out to really contract them before going back down.

Next, head over to the low back bench for hyperextensions. This is a simple movement but don’t fly through the reps. You can still get hurt easily if you’re not careful. If you feel it’s necessary, hold on to a weight for extra resistance.

Quadriceps: Leg Press & Leg Extension

I know, squat is king. But for this plan we’re going to stick to machines. So you got the leg press and leg extension. For the leg press, pay attention to your range of motion. Moving the sled four or five inches isn’t going to do anything productive and it will increase wear and tear on your knees.

When you start your leg extensions, make sure you squeeze the quads for a good contraction at the top. Hold it for a count of 1 before lowering the weight back down.

Hamstrings: Stiff Legged Deadlift & Leg Curl

Hamstrings are the lower body muscle that never seems to get enough love. People will throw one in after three or four quad movements. So for this program, make sure you really focus on the back of the legs.

Start with stiff-legged deadlifts. Instead of doing them on the floor, place a plate or step where you would normally stand so you can get extra range of motion. This longer stretch will burn but you will see the rewards for yourself soon enough.

Next, perform leg curls. The version you do can be up to you because I know not all gyms have all three (lying, seated, standing). Regardless of the version you choose, make sure you perform negatives. Since you can’t watch your hamstrings work, these negatives will help you feel them working.

Calves: Standing & Seated Calf Raises

There are two portions of the calf muscle. The gastrocnemius is the visible part of the calf you see when you flex. You need to do a standing calf raise to target this area.

The soleus resides under the gastrocnemius and is active when the legs are bent so seated calf raises are going to serve your needs here.

The Workouts

There are two different workouts here for you. Workout A is your basic plan with straight sets that should take you around an hour to do. As the reps go down, the weight goes up.

Workout B is supersets which are going to be more intense. Remember to adjust the weights you use according to how you feel. For both workouts, keep rest to a minimum.

My advice would to be to start off with workout A for 4 weeks and then progress to workout B for another 4 weeks.