Last week I created my very own coaching philosophy, which included my core values, objectives and principles. Writing my coaching philosophy will give my coaching values consistency. Since my coaching philosophy is a rough draft at the moment, I can still make changes. During our educational period on Wednesday, we went over Level 1 Upper Body Exercises such as Tempo Push-Up, 1 Arm DB Bench with your feet on the bench, Prone DB Row, 1 Arm Cable Lat Pull-down, Supine Band Pull-apart, and Snow Devils. These exercises include working on your chest, latissimus dorsi muscles, and shoulders. Dan taught the interns how to use certain cues that will aid the athlete to use correct form along with helping us become better coaches.
The definition of metabolic conditioning is structured patterns of work and rest periods to prompt a certain response from the body. After research, an article I found describes metabolic conditioning as the response you want to maximize efficiency of a particular energy system. The body uses different ratios of work to rest periods and causes different energy systems to produce. Metabolism refers to the way your body breaks down food for energy. There are three primary pathways for metabolism which are the immediate system, the intermediate system and the long duration system. These systems provide different ways of achieving energy.
The Immediate system provides the fastest way to gain energy. It happens when performing exercises are less than 10 seconds long such as power exercises. These lifts roughly need 3-5min recovery time.
The Intermediate system provides energy for longer lasting activities, usually between 1-4 minutes. It is used in shorter duration with intense activities, including weightlifting and mid-distance running intervals, and takes about 1-3 minutes to recover.
The Long Duration System can go for hours of easy to moderate intensity work since the body has tons of fuel to burn for the system (fat). Recovery is just a matter of seconds.
Metabolic conditioning allows you to use different energy systems, taking into account rest periods using high intensity. Here are some workouts to look at:
WORKOUT ONE
Goal: Improve power
Focus: Immediate system
Work to rest ratio: 1:10
Example:
Box Jumps 10 seconds
Rest 1.5-2 minutes
Plyometric Push-ups 10 seconds
Rest 1.5-2 minutes
Broad Jumps 10 seconds
Rest 1.5-2 minutes
Repeat 4x
WORKOUT TWO
Goal: Improve sports performance
Focus: Intermediate system
Work to rest ratio: 1:2
Example:
Kettlebell swings 20 seconds
Rest 40 seconds
Kettlebell cleans 20 seconds
Rest 40 seconds
Kettlebell snatches 20 seconds
Rest 40 seconds
Kettlebell push-presses 20 seconds
Rest 40 seconds
Repeat 2x
WORKOUT THREE
Goal: Improve endurance performance
Focus: Long-Duration system
Work to rest ratio: 4:1
Example:
Kettlebell swings 30 seconds
Kettlebell cleans 30 seconds
Kettlebell snatches 30 seconds
Kettlebell push-presses 30 seconds
Rest 30 seconds
Repeat 3x
WORKOUT FOUR
Goal: Get lean (combination of both short- and long-duration)
Work to rest ratio: 1:2 and 3:1 (perform each once a week)
Example 1:2:
Burpees 30 seconds
Rest 60 seconds
Jumping squats 30 seconds
Rest 60 seconds
Pull-ups 30 seconds
Rest 60 seconds
Mountain climbers 30 seconds
Rest 60 seconds
Repeat 2x
WORKOUT FIVE
Example 3:1:
Squat to press 30 seconds
Rest 10 seconds
Pull-up 30 seconds
Rest 10 seconds
Jumping lunges 30 seconds
Rest 10 seconds
Renegade rows 30 seconds
Rest 10 seconds
Rest 1 minute then repeat 2x