Movement Training And Skill Development For Hypertrophy

Movement Training And Skill Development For Hypertrophy

Movement Training and Skill Development for Hypertrophy Written By; Scott Devenney Movement training is my thing and I’ve become pretty obsessed with it. Because of this aesthetic driven training rarely get a mention but this doesn’t mean that a movement based approach isn’t effective, in fact, nothing could be further from the truth, through a solid understanding of movement training through skill development and performance enhancement training, you can easily push your aesthetic goals to another level, allow me to explain how this works. How can we use movement training to drive hypertrophy? Before we go any further let’s just assume that the nutrition side is on point here as that is a different blog for a nutrition expert, I’m a movement geek so I’ll stick to talking about what I know. It should be pretty obvious to you that lifting weights is what all bodybuilders should be doing right now as it is a really safe and effective way of putting tension through a muscle for an extended period of time and the evidence clearly backs this up as the best way to trigger a hypertrophic response in a muscle. So if we’ve already established that lifting weights is best for hypertrophy where does movement training come in? Try lifting weights without moving? It’s definitely worth focusing your time on developing your movement skills as this will lead to lifting more weight for a longer period of time, putting tension on the targeted muscle leading to better hypertrophy. At Faster, we teach a course called Neural Notching where we define a neural notch as a range of motion...
The Hub Pro. First Impressions and Interview with its Creator

The Hub Pro. First Impressions and Interview with its Creator

Here is a blog penned this week about the Hub Pro,  written by Fitness Blogger and good friend of FASTER  Stephen Morrison The Hub Pro completely underpins the Faster training philosophy. It allows complete freedom for my clients to express themselves through movement, in an environment that easily lends it’s to task driven exercises to promote skill development with enough distraction to hit the right energy systems to smash their physical adaptation goals – Scott Devenney, Faster Trainer. One of the benefits of being a fitness blogger is getting involved with exciting campaigns and new products. Last weekend I got my first hands-on (literally) experience of the Hub Pro when Scott Devenney ofSD Movement invited myself and my boys, Danny, and Jack, to Kelvingrove Park for some fun (his words). The Hub Pro is the brainchild of John Hardy, of Faster Global and before I share my thoughts on it, I thought it would be good to quiz its creator about its origins and its applications. 1) So John, who are you? I am a frustrated footballer, football coach and then reluctant Personal Trainer; I have been in the industry either full or part time since 1994. My drive is to help people move better, using the science of skill development, as studied by sports coaches for years. [John is far too modest. He is also an amazing educator and mentor to many ]. 2) When did you first envisage the Hub Pro? I built a course called Stop Turn Accelerate, where I wanted to improve the skills of my clients by using extrinsic targets (so no coaching on...
Best Personal Trainer exercises to strengthen your back

Best Personal Trainer exercises to strengthen your back

Is your back aching? Then do this! Paul Chipp Personal Trainer – How to fight backache, Train with injuriesI have been trying to write some blogs that are relevant to my clients: what they would want to know and what they have challenges with. I also asked my girlfriend, and she said that she had a friend Jonathan, a writer out in LA, who has currently got a lot of back pain and wants to know what he should do about it. So this blog is written with all the exercises I have included for Jonathan. I can only hope that you do not judge me heavily on my writing skills as I fear yours may be somewhat better than mine! Why do I have back pain? There are about a dozen of reasons as to why any of us would have back pain and I think it is important to understand that lifestyle plays a massive part in what is called a “general back pain”. Most of us know of at least one horror story of that friend who had months off work with a slipped disc and pain killers, and I think whenever we get any discomfort in our back we all start to be a bit concerned! A slipped disc is only one of the causes of really acute back pain. The discs that are between the vertebrae can become “conditioned” into a bulge and press onto the nerves in the spinal column. This can cause a lot of pain in the area and related pain which can travel down the leg, otherwise known as Sciatica. You...
Introducing TruFit Instructor Course

Introducing TruFit Instructor Course

Introducing TruFit Instructor Course   Welcome to the TruFit Instructor Course, powered by Faster Health and Fitness US This course is designed to take you on a journey from the basics of the TruFit Unit 2.0 amazing handles, all the way through to applying the FASTER thought process called “rule the tool.” Unlike most training manuals and courses, the goal of this course is to help you own the exercises as well as the equipment! So that means by the end of this course, many of your skills can be taken to be used with other products and help you develop width in all of your training. What is TruFit all about?  TruFit  believes that life is best lived in health and that fitness is more than just being in shape. Being truly fit means wellness and body-mind balance — when an individual is empowered to live an activated, adventurous, thriving life. On a mission to make the world more active, the passionate trio is committed to offering high-quality, user-friendly, state-of-the-art body weight training products and education. With this in mind, TruFit’s products are designed to facilitate transformation in anyone, from pro-level athletes to novice individuals. The Instructor Course is available as an online course TruFit – Instructor Course  We have recently held the first Live TruFit Instructor Course in San Diego which went very well. We will be having additional Live Instructor Courses here in the US in the coming this summer. TruFit Testimonial:  My New Handles Some girls get excited by a new pair of shoes or a sparkling diamond . Being a Faster Course Director I’m not like other...
Core Momentum Trainer  Boosts Sex Drive?

Core Momentum Trainer Boosts Sex Drive?

Core Momentum Trainer Boosts Sex Drive? Written by Joanne Groves Want to find an exciting gift for your loved one this year – one that will make Valentine’s Day a day (or night) to remember?
You may want to consider The Big Red or other coloured  Core Momentum Trainer (CMT) By Escape Fitness By now you may have heard how popular the Core Momentum Trainer is for hitting your Core and getting your Blood pumping and your heart rate up. We know it is fantastic to help with sports specific training. We know it makes our core hurt for days and that we hit energy systems at pace resulting in fat burning. We also now it is fantastic for therapy to increase power in new ranges but there may well be a new reason this valentines day to check out your local trainer with a CMT. A group of 78 sedentary but healthy men were split up and half put through their energy systems 3 to 5 times a week and I’m guessing there is no surprise to discover those that went through the exercise program experienced an increase in frequency in intimate activities and reliability of adequate functioning during sex and more satisfying orgasms! But it is not Just For Men! In a 30minute CMT class women will be using both their aerobic energy system and aerobic energy system in an intense core workout. Could this affect their sex drive? According to a very scientific study, 36 women were asked to view a “neutral’ film followed by an erotic film. The women were asked to take part in 20 mins of...

Faster Training Expert 2016 – 3.0 UK

This is a video that outlines the amazing opportunity you could have this year, to join one of the best teams in the industry.  We are 130 people strong, and we work together to bring the best techniques, based on the best and latest research to our clients. The FTE is a 1-year course, that lasts forever, that you can keep returning to as many times as you want, in order to help you lead the industry.  If you follow the link, then you can see an outline of the course, the live dates and the weekly focus on content.  We are proud to have some of the best trainers in our industry associated with the course as fellow FTE members.  They work across the industry, in clubs, with teams, A-list celebrities and on great new product education. LEARN MORE I hope at the least, this video inspires you to take the next step in your career, and maybe for 6 of you, we will see the next set of FASTER trainers get on board!  ...
Why is Neural Notching Important?

Why is Neural Notching Important?

Neural Notching is a made up term that I have used to help Trainers and Coaches really delve into the difference between Performance and Skill training, as well as understand the misconceptions behind Strength, Power, Rom, and Mobility. It gives you the ability to see more clearly the question that needs to be asked, before we jump into the answers, and so will leave you at a point where the techniques you choose for a client will be accurate, effective and efficient. Based on the latest research on Performance and Skill Development, I explore how the different focus can be detrimental to each other and furthermore how that is a big problem when you develop exercise and programming strategies to help a client achieve their end goal. In this video, I look at a simple squat and show the skills you need to start helping someone improve their squat. It will help you see that in the end things are not so complicated, but first, you need to get that initial question defined. Here is the video and also a link to the online and live courses – London: Neural Notching Live 2 Day Course 4 & 5 June 2016 London   Neural Notching Online Neural Notching Live...
Neural Notching Using Tennis as an Example

Neural Notching Using Tennis as an Example

Neural Notching is the course I never intended to write, as it comes from a made up term I used in a course to describe range of motion, strength and power. Specifically, it was to describe these typically separated terms as one, across several positions in a muscle, across ranges, in a skill. GET THE ONLINE COURSE HERE Come Join us in London and Glasgow for Live Neural Notching Courses  7 &8 May and 14 &15 May London: Neural Notching 2 Day Live Course 7 and 8 May 2016 Fulham Nuffield Health Glasgow: Live 2 Day Neural Notching Course 14, 15 May 2016 Glasgow   The term Neural Notching, and Neural Notch started to grow a life online, and this meant that I had to address it, before someone made up a course on the term. I had a horror vision that a company would spring up, training Neural Notching Practitioners or Therapists. I was not interested in this happening at all. GET THE ONLINE COURSE HERE This video explores how we used the process to build a program that is very specific for high-end tennis performance.  ...

Why all clients need speed training

[et_pb_post_title admin_label=”Post Title” title=”on” meta=”off” author=”on” date=”on” categories=”on” comments=”on” featured_image=”off” featured_placement=”below” parallax_effect=”on” parallax_method=”on” text_orientation=”center” text_color=”dark” text_background=”off” text_bg_color=”rgba(255,255,255,0.9)” module_bg_color=”rgba(255,255,255,0)” title_all_caps=”off” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_post_title] Speed training can be split into many components, especially if you get sports specific.  However, it is important to understand that some of the skills required in the training of speed and performance are also applicable to the regular client as well. In the UK according to Age UK then over £2billion is spent on health care costs associated with falls.  However with exercise that is challenging enough, then fall prevention exercise can be beneficial for reducing the chances of these falls. FASTER had built 5 specific responses to challenges (we call skills) that can be trained to assist in improving motion.  When working with the general population, then skill transfer requires less specific solutions.  This means that everything will improve balance and fall prevention, however, experience and confidence in movement have been shown to help clients feel less pain and encourages them to move more. For fall prevention then I would focus on rapid force production.  This is a great skill to improve for all clients including regular clients who want to look better through to sports performance clients. Rapid change of direction is the skill of being able to produce enough power to slow down a momentum in one direction and then propel a limb or the whole body in another direction.  The sequencing behind a rapid change of direction is often driven by the foot, into the pelvis and then the upper body or the other leg. This rapid change of direction is...

The Science of Rapid Skill Development

Skill Development is the Key Ingredient that Education Companies won’t Share! Skill is the ability to perform a task, the level of your skill is often measured in consistency, accuracy, speed of recall or total power output.  It could be a combination of these as well. In fitness, we are taught to be the expert and then we get to teach our clients how to move better. This is a self-serving policy for Fitness Guru’s because they can then be a bigger authority than you, and then you can big a bigger authority than your client.  Sales are then built on fear, and coaching for skills become strict, not optimal. However, if you know about Pain, Injury, Performance and Fatigue management, then you will know that fear and a lack of skill level (measured against the skill recall and appropriate power output) c0mbine to slow down your clients progress. There is too much in that statement to go directly into the science and reasoning but in the courses and the FASTER philosophy we do this in more detail. Exercise Generators, Clusters and Skill Development According to the research (I have listed the papers below, rather than finding one paper per statement to confirm my bias), then developing skill appears to be a set of complicated and messy looking movements, following a simple structured format. The format Describe the motion you want using internal cueing (so speak about body parts and motions) Coach the client with an external target and allow themselves to find their great movement (offer feedback, but limit the amount of times you offer it) When the client has...
Muay Thai: A brief history and getting it FASTER’ised! Part 1

Muay Thai: A brief history and getting it FASTER’ised! Part 1

  Muay Thai: A brief history and getting it FASTER’ised! Part 1   Hello! Welcome to this first and new blog on the art of Muay Thai! My name is James; I’ve been working as a trainer for about 7 years now, it’s been a rather nomadic career; taking me from gym to gym, even to Saudi Arabia and back! One thing has always remained a consistent though: the ideas and ideals of Muay Thai. Now, acting as a Training Expert and tutor for FASTER, it is more than a pleasure to introduce you and the world (in a microcosmic sense) to Muay Thai as a martial art, a self-defence, and as a way of life! Now, before I gush anymore over this and get you absolutely lost, I figure I’d give a bit of a back story on Muay Thai and how / why functional training is, to use a word: incredible for improving a person’s conditioning and make amateurs into pro’s in no time at all!   Let’s start with a bit of history: to say Muay Thai is ‘an ancient art’ is both true and false! There are many myths wrapped around this; these range from Japanese boxing promoters that the Thai’s tried to introduce and forgot the rules, to two French brothers getting annoyed that they couldn’t hit their opponent (which if true would’ve inspired Savate), the reality is something else, if not just as awesome! It derives itself from the military style, referred to as ‘Muay Boran’; if you’ve ever heard of Tony Jaa: he fights using this style! During the period of time...
Reasons To Take A Core Momentum Trainer Live Course

Reasons To Take A Core Momentum Trainer Live Course

Reasons To Take A Core Momentum Trainer Live Course The Core Momentum Trainer developed by Escape Fitness and FASTER Health and Fitness has developed the online and Live Core Momentum Trainer Instructor Courses How does the Core Momentum Trainer Work? At the end of each movement, users feel a sudden force. Work effectively and you hear a sharp, sudden sound. The sound of the collision in the Power Core provides an accurate indication of how well the exercise is being performed. When you are working effectively with the CMT the material hits the Power Core sweet spot and you hear a sharp, sudden sound. A longer, less sharp sound indicates that you are losing focus or are becoming fatigued, so it’s time to up the effort or move on to another exercise. The removable handles allow for more specificity. Exercises can be performed sitting, kneeling, standing or traveling.   Here are a few reasons to take a  Core Momentum Trainer Course: – A great tool for mobilization/movement preparation allowing users to prepare themselves for training more efficiently & effectively – A specialist personal training tool allowing trainers to use this training tool to  improve their sessions, improve their client’s experience, and offer something new & unique – An exciting, fun, and interactive group exercise class to offer something new, unique, fun in the studio which will improve member experience, offer better results for core strength, abdominal definition, weight loss, & cardiovascular improvement (as Crunch Gyms are doing in the US with the Body Rocket with CMT class) – A specialist physiotherapy tool for rehab & injury prevention to improve the functionality, range, and strength of muscles, ligaments, and connective tissues around our joints. Ok, don’t...
Body Weight Exercise Cluster

Body Weight Exercise Cluster

Body Weight Exercise Cluster   Hello guys:   Since it is fall and there is a bit of a chill in the air, I thought an outdoor boot camp workout is on order. The workout is based on the HIIT training system, devised by Tabata and uses original exercises. However, the system load to rest ratio is the same. All the exercises are functional, whole body and tough. All of them are combinations of on the floor and upright movements. This is a great exercise protocol if you have little time and want to work really hard. This workout will give your client a full body workout. If you are based in the London area FASTER has several new Live Courses available taught by the Author and Founder of FASTER John Hardy. Obsessed about Speed Performance   Movement Assessments for Skill and Performance Development   Specialist in Functional Performance 3.0 – Live with John Hardy   Workout:  60-second intervals per exercise, 20-second rest between exercises, repeat 4 times   Exercise 1 Body weight push up split forward and back     Exercise 2 Body weight pivot rotates left and right with both arms reach rotate right and left     Exercise 3 body weight plank pelvis side reaches     Exercise 4 Body weight lunge anterior with big reach posterior above head     Exercise 5 Body weight hands in and out crumps  ...

How to train to become a successful Personal Trainer

This is a long blog post written to try and help all trainers.  It has some videos to watch and a podcast to listen to as well if you wish!  Featured in this article – Current situation with Personal Trainers Oh Shit diagram Great Personal Trainers Traits and Skills How to build the softer skills of Personal Training (Audio) How to see movement and then build solutions (Video) If you are reading this, then you are either a Personal Trainer, or you want to become a Personal trainer.  If so, then the question on your mind must be “How do I become a successful Personal Trainer?”. The problem is that the whole education system is built on opinion, based on a failing system. It is hard to measure Personal Training as an industry and come to the conclusion that we are succeeding, the only people succeeding seem to be the people delivering training for £2.5K plus to potential trainers, but without having any thought about what the trainer will be doing 3,6 or 12 months down the line, let alone considering where they will be in 5 and 10 years time. In a country where people are getting fatter and exercising less, where training providers want to look after you up until the job interview and when many of the companies out there see Personal Trainers as a source of free labour or rent, it is easy to see what the problem is. REPS – A great idea with the wrong application The register of exercise professionals, alongside the training companies, a government push and the buy-in of the...
Cluster of Suspension and Resistance Band Exercises

Cluster of Suspension and Resistance Band Exercises

Cluster of Suspension and Band  Exercises   It is the beginning of May and I hope the sun is shining in your neck of the woods.  So let’s moving with a functional workout using suspension and resistance bands,  training tools.  The workout includes 2 of the main skills we believe all clients require, to a certain extent, to be better at moving and get better physical results. These exercises focus mainly on being supported (often called suspended) by straps (we use www.gettrufit.com) and bands. We use the handles from our straps (www.gettrufit.com) and then a Reebok speed band (www.escapefitness.com) These body weight exercises will provide core training and aerobic workout as well. Suspension Training Using suspension exercises to build skill is something that helps develop all clients from athletes to a person from next door. This exercise keeps challenging the clients base of support on landing while asking the core to be a simultaneous producing force and reducing force!  Two of these are based on a system we call Training In’tension, where we attempt to make either a limb or the spine, more rigid than the rest of the body while at the same time allowing movement to occur. The ‘feeling’ the client gets is often one of stability in the joints being held still, the transfer from training to everyday life will depend on how well you make the exercise match their mechanical and energy system outcome. We have teamed up with TruFit and wrote an education course dedicated to the TruFit Handles 2.0. Welcome to the TruFit Instructor course, powered by Faster Health and Fitness US This...
Strength Training with Kettlebells and Dumbbells

Strength Training with Kettlebells and Dumbbells

Strength Training with Kettlebells and Dumbbells   Today’s workout combines 2 strength training tools, Kettlebells and Dumbbells. These two training tools allow you to increase the intensity of the workout by increasing weights of each training tool.  This workout provides a good full body workout. If you would like to enhance your exercise design including FASTER’s Kettlebell course then sign up for First Step Package The Deal last only 2 more Days! Check out our full September Course Sale 4 Huge Opportunities – 4 Days – 4 Spaces on each! These deals end in 2 days! Check out our Live Course Calendar for live courses in your area Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counterweight for farm equipment, however, it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions.   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.   Today’s Workout:  60-second intervals per exercise, 20-second rest between exercises, repeat 3 times...
Training Tool Workout with Sand Bag and GripR ( By Escape Fitness)

Training Tool Workout with Sand Bag and GripR ( By Escape Fitness)

Training Tool Workout with Sand Bag and GripR ( By Escape Fitness)   Today, I thought a nice functional training workout with Sand Bag and GripR ( By Escape Fitness) This workout can take place outside or inside.  I like to combine training tools that are quite different in terms of shape and size. I think the switch to each of these helps with coordination and range of motion.  This workout is functional and provides a full body workout.  I must say I really like the slamming of the Sand Bag, which is a great stress relief. If you are new to FASTER we have a fantastic deal going on a package of courses that will help you with designing exercises programs. First Step Package  This course package is one part of  a  4 day special 4 Huge Opportunities – 4 Days – 4 Spaces on each! Sand Bag Specifics The unstable load makes users work harder and activates the stabilising muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor boot camps. A unique feature of the Sandbag is the reinforced handles while the number of handle positions offers true versatility. It comes pre-filled, so it’s ready for use immediately. Extra-tough – Escape’s  Sandbags feature superior design, double stitched, reinforced grab handles which allow the bag to be lifted, thrown and caught with one or two hands. User-friendly – weight is created by steel sand granules to generate a smooth shift of weight rather than a sudden thud. Multiple handle positions add new variety to fundamental lifting...
Cable Pulley Drop Set Workout

Cable Pulley Drop Set Workout

Cable Pulley Workout It is much cooler today, so I thought a nice way to get the blood flowing would be a weight lifting workout with the Cable Pulley Machine. This workout will provide a full body workout, hitting upper and lower body. This workout is also an excellent source for strength training. This workout is tough and high intensity. Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the effect of gravity. When your client is attached to the cable can also change the effect of the ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.   Workout: Just  4 sets 12-8-6-24 reps per exercise in succession, no rest between sets,  2- minute rest between exercises. weight heavy to light Exercise 1 Base Exercise Cable Incline Flye     Exercise 2 Base Exercise Cable Side Lunge and Press     Exercise 3 Base Exercise Cable Low to High Row Wide     Exercise 4 Base Exercise Cable Push Press     Exercise 5 Base Exercise Cable Pivot forward and back with side press...
Core Momentum Trainer And Energy Escape Explained

Core Momentum Trainer And Energy Escape Explained

Core Momentum Trainer And Energy Escape Explained Today, I thought we would take another look at the Core Momentum Trainer and Energy Escape.  Joanne Groves, a FASTER Course Director, wrote a blog, for our friends Escape Fitness,  on how and why it works so well. Joanne talks of the   theory behind ‘energy escape’, and why this helps to condition muscles and increase power using the CMT as the ideal tool. Energy Escape Explained As with all training tools, creating a great motion with the CMT is vital.  To do this we use a system called ‘energy escape’. Although the term energy escape is not, in scientific terms, a recognised theory, it is linked to the role of the peripheral and central nervous systems, and their ability to protect joints. For example, in a squat our brain may want our body to stop, which aims to protect the knee and hip joints, telling the brain that if the movement is performed any further, it runs the risk of injury or damaging the joint.  READ THE ENTIRE BLOG HERE     Joanne Groves and Alison Graham, just released their next course dates! Sign Up Now Live Core Momentum Trainer Group X Course 20 Oct. 2015     Today’s Workout:  2 minute intervals per exercise, 40-second rest between exercises repeat 2 times   Exercise 1 Core Momentum Trainer launch and pivot frontal     Exercise 2 CMT Sagittal Forward Lunge opposite side catch     Exercise 3 Core Momentum Trainer Squat jump     Exercise 4 CMT lateral step opposite side catch     Exercise 5 Core Momentum Trainer launch and transverse opposite side lunge...
ViPR and Medicine Ball: A Perfect Training Tool Duo

ViPR and Medicine Ball: A Perfect Training Tool Duo

ViPR and Medicine Ball: A Perfect Training Tool Duo   Hey, guys! I thought a full body workout with ViPR and Medicine Balls would be a good training duo. These training tools can be used as part of a circuit training program. The VipR and Medicine Balls are functional training tools that have different weights. By increasing the weight of either training tool will increase the intensity of each exercise. The ViPR and Medicine Ball can work the core during these full body workouts.   VipR Training: (Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to the ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training.   Medicine Ball Training: Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world. They work great with gravity due to the variety of weights of medicine balls.  Medicine balls offer  a unique grip challenge.  Having the ability to move the ball close to the body or far away allows for momentum changes. Moving the ball across the ground creates momentum challenges for the body to defend.  Travelling over, or on and off the ball changes ground reaction and clients reactions.  The mix up of the exercises ensures...
Get Your Clients Jumping With These 5 Exercises

Get Your Clients Jumping With These 5 Exercises

Get Your Clients Jumping With These 5 Exercises   Today I thought after a long weekend here in Denver, I would do a jumping workout. Hopefully, lose some of the weight gained!  This workout can be down inside or outside. The jumping workout will definitely get the heart beat up.  We incorporate the following training  tools: barbell, GripR, medicine ball, kettlebell and dumbbells . Overall jumping exercises provide clients with a high intensity, full body workout. To learn how FASTER designs exercise programs check out Faster Circuit Trainer   Workout:  60-second intervals per exercise, 30-second rest between exercises, repeat 3 times   Exercise 1 dumbbells jump right and left in sync with push forward     Exercise 2 kettlebell split squat jump from narrow to wide with over head push sideways     Exercise 3 barbell jump forward and back in sync     Exercise 4 Gripr Grab Grip Supported Squat Thrust Out Of Sync Wide To Narrow     Exercise 5 medicine ball out of sync split jump...
5 Body Weight Exercises To Jump Start Your Week

5 Body Weight Exercises To Jump Start Your Week

5 Body Weight Exercises To Jump Start Your Week It is Labor Day here in the US,  so I thought a quick, full-body workout with body weight exercises will get the heart rate up and build up your BBQ hunger.  These 5 exercises are functional and work the core. It is a beautiful day, so take this workout outside.  The workout is based on the HIIT training system, devised by Tabata and uses original exercises. However, the system load to rest ratio is the same. All the exercises are functional, whole body and tough. All of them are combinations of on the floor and upright movements. This is a great exercise protocol if you have little time and want to work really hard.  I am throwing in a couple FASTER Crumps!   If you want to see how FASTER designs exercise programs check out Faster Circuit Trainer   If you want to see the FASTER method in action,  jump on one of our Live Courses    Workout:  60-second intervals per exercise, 20-second rest between exercises, repeat 3 times   Exercise 1 Body weight push up split forward and back     Exercise 2 Body weight spotty crump     Exercise 3 body weight split squat bodyweight      Exercise 4 Body Weight Insync Jump left and right     Exercise 5 body weight plank pelvis side reaches  ...
Friday is Finally Here! Which means time for the Gun Show

Friday is Finally Here! Which means time for the Gun Show

Friday is Finally Here! Which means time for the Gun Show    To follow a tradition of training that started somewhere in Mansfield ( Well according to the historian John Hardy) circa 1992, Friday has become known as gun day. It is believed that in some parts of the UK it is illegal to not train guns to failure on a Friday in preparation for an evening on the town. Furthermore, it could be stated that not only would you risk arrest, then you may also be left lonely in the Kebab shop around 2 am. You don’t want to be lonely, Well Do You??   If you want to learn how FASTER designs exercise programs check out Faster Circuit Trainer   Workout: 45- second intervals per exercise, 20- second rest between exercise, repeat 4 times. Then final set per exercise  12-8-6-24 reps heavy drop set! Burn Baby Burn!   Exercise 1 dumbbells centre to wide pull      Exercise 2 dumbbells hand lunge forward     Exercise 3 dumbbell incline bicep curl     Exercise 4 dumbbells lying push from chest to knee with rotation     Exercise 5 dumbbell push press...
Here Is A Cluster of Kettlebell Exercises For Your Client’s Training Session

Here Is A Cluster of Kettlebell Exercises For Your Client’s Training Session

Here Is A Cluster of Kettlebell Exercises For Your Client’s Training Session It has been awhile since I have done a cluster of Kettlebell exercises for my training session. You can add Kettlebells to your clients circuit training. If you need some new ideas on Kettlebell program design, then take FASTER’s  Rule the Kettlebell.   Kettlebells provide a change of pace in your clients training program. Kettlebells can be part of strength and performance training. They can help with your client’s range of motion to provide a full body workout. Here is some background information on the Kettlebell: The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counterweight for farm equipment, however, it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions.   Workout: 45-second intervals per exercise, 20-second rest between exercises, repeat 3 times. This Kettlebell Exercise Cluster features one of our Course Directors Alison Graham   Exercise 1 Kettlebell Rotations     Exercise 2 Kettlebell Sot Press     Exercise 3 Kettlebell Gorilla Clean and Press     Exercise 4 Kettlebell Push Jerk clean     Exercise 5 Kettlebell Figure 8 hold clean...
Updated 3 Training Tools To Use In  A Circuit Training Workout

Updated 3 Training Tools To Use In A Circuit Training Workout

3 Training Tools To Use In A Circuit Training Workout   Today’s exercise program will incorporate 3 training tools to create a mini circuit training workout. We will use GripR, Tru-Fit suspension, and resistance bands. I like to mix up the training tools to provide a varied workout that can help your client’s range of motion. The workout provides a full body workout as well as being functional. We have recently partnered with TruFit in creating TruFit-The Ultimate Instructor Course This course is designed to take you on a journey from the basics of the TruFit Unit 2.0 amazing handles, all the way through to applying the FASTER thought process called “rule the tool.” Unlike most training manuals and courses, the goal of this course is to help you own the exercises as well as the equipment! So that means by the end of this course, many of your skills can be taken to be used with other products and help you develop width in all of your training. TruFit-The Ultimate Instructor Course  Learning Objectives: Skill Development and Mastery Handle Holds Energy Escape Rule the Tool FASTER’s Training In’tension includes 2 of the main skills we believe all clients require, to a certain extent, to be better at moving and get better physical results. Training In’Tension Course Who is it for? Personal Trainers, Therapist, Sports Performance Trainers and Strength and Conditioning Coaches Trainers and Therapists that want to see an alternative to the outdated notion of keeping a neutral spine Trainers and Therapists who want to know how to use straps and bands to get their clients strong within...
Full Body Workout with Sand Bag (By Escape Fitness)

Full Body Workout with Sand Bag (By Escape Fitness)

Full Body Workout with Sand Bag (By Escape Fitness)   Today’s full body workout we will use the Sand Bag (By Escape Fitness) as our training tool. These fitness videos feature one of FASTER’s Mentors  Ebenezer Osinowo .  This workout you can train your client indoors or outdoors. To intensify the workout, increase the weight of the Sand Bag each set.  If you are a new trainer and wants to get a heads up on your competition, then take FASTER’s Circuit Trainer Course . Multi Modality Training – Based on the Principle of Rule the Tool, 1500+ Exercises and Growing , 20 Exercise Templates that can be used in many ways by just inserting some of the 1500+ exercises.   Sand Bags Sand Bags are a new training tool by Escape Fitness. The unstable load makes users work harder and activates the stabilising muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility. It comes pre-filled, so it’s ready for use immediately.  Extra tough – our Sandbags feature superior design, double stitched, reinforced grab handles which allow the bag to be lifted, thrown and caught with one or two hands.  User friendly – weight is created by steel sand granules to generate a smooth shift of weight rather than a sudden thud.  Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats...
Core Momentum Trainer: One Of The Best Core Training Tools To Hit The Fitness World

Core Momentum Trainer: One Of The Best Core Training Tools To Hit The Fitness World

Core Momentum Trainer: One Of The Best Core Training Tools To Hit The Fitness World   There is a fundamental problem  with the way that some people view training to develop mobility. There has not been a single product or training tool that effectively targets the core and specific muscles. It is very difficult to find an exercise tool that can create the forces required to enhance the sequencing of the core (the hub of the body) with the extremities. Derek Steveson and Mark Lashinski set out on a journey to solve all of the problems. They moved through a number of vital decisions and developments to design the ultimate training tool. A beta testing product – the CoreStick – was developed and used extensively with athletes and sportspeople, at PT sessions and by physiotherapists to assist in rehabilitation. A new member of the team came on board during this period: John Hardy of Faster Health and Fitness.  John educates fitness industry professionals on the best way to deliver training and has a special interest in the way the body moves. He saw the potential of the CoreStick and integrated it into his training programmes straightaway. Escape Fitness heard about the product from John Hardy. Escape loved it from the start but recognized that more development was needed to make it commercially viable. Their expertise in materials, engineering and design was put to use in the creation of what is now known as the Core Momentum Trainer (CMT).    How does the CMT work? At the end of each movement, users feel a sudden force. The CMT is based around the central unit – the Power Core – that contains lubricated steel pellets. At the end of each movement, this material collides with force against the Power Core walls. The force is transferred...
Circuit Training with Cable Pulley, Dumbbells and Barbells for Weight Training Workout

Circuit Training with Cable Pulley, Dumbbells and Barbells for Weight Training Workout

Circuit Training with Cable Pulley, Dumbbells and Barbells for Weight Training Workout   Today, I felt like a weight training workout. I have chosen Cable Pulley, Dumbbells and Barbells to improve overall strength.  These training tools can create a high-intensity workout that will work your clients upper and lower body. The core will also benefit from this workout.  If you want to take your clients weight training to another level you check out FASTER’s Performance Lifting Course   Cable Pulley Machines Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the effect of gravity. When your client is attached to the cable can also change the effect of the ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed. Barbell Training: Barbells are the traditional training tool that can be used in many ways. In...
Body Weight Exercises Using The Medicine Ball As Our Training Tool

Body Weight Exercises Using The Medicine Ball As Our Training Tool

Body Weight Exercises Using The Medicine Ball As Our Training Tool   Today’s full body workout will use the Medicine Ball as our training tool with each body weight exercise. Medicine Balls can be used in your indoor and outdoor boot camps. You can see where your client’s range of motion and possible increase that range with proper coaching. If you want to help your client create effective range of motion then you are in luck for this weekend is a new course, taught by FASTER’s Founder John Hardy, Neural Notching: How to create effective range of motions Medicine Ball Training: Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world. They work great with gravity, going up to large weights and offering a unique grip challenge. Having the ability to move the ball close to the body or far away allows for momentum changes. Moving the ball across the ground creates momentum challenges for the body to defend.  Travelling over, or on and off the ball changes ground reaction and clients reactions.  The mix up of the exercises ensures your client’s focus throughout the full body workout. If you are a new personal training, check out FASTER’s Circuit Training Course   If you prefer live courses click here to see FASTER’s Live Course Schedule     Workout: 90-second interval per exercise, 30-second rest between exercises. repeat 3 times    Exercise 1 medicine ball 3 points hand lunge forward       Exercise 2 medicine ball burpee rotate left and right     Exercise 3 medicine ball hand pivot rotation     Exercise 4 medicine ball frontal...
Top 5 ViPR Exercises and Workouts

Top 5 ViPR Exercises and Workouts

Top 5 ViPR Exercises and Workouts   Today’s training tool selected is the ViPR.  You can train indoors or outdoors with the ViPR. The VipR is a functional training tool that comes in a variety of weights. This training tool is great for strength training. We will perform body weight exercises that will provide a full body workout.   VipR Training: The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training. VipR will give your clients a full body workout. Click Here For FASTER’s Assess – Coach – Train   Click Here For FASTER’s Live Course Schedule   Click Here For FASTER’s Full Course Catalogue Workout: 90-second intervals per exercise, 25-second rest between exercises, repeat 3 times   Exercise 1 vipr pivot right and left with press to the side     Exercise 2 vipr lunge wide and press to the side     Exercise 3 vipr lunge rotation and press forward     Exercise 4 vipr jump 1 to 2 rotate right and left with push forward     Exercise 5 vipr lunge backward and press to the side...
Weight Training with Dumbbells and Barbells

Weight Training with Dumbbells and Barbells

Weight Training with Dumbbells and Barbells   Today we head back into the gym for weight training with dumbbells and barbells. These training tools can be used in functional training in mind. This workout can be intensified by increasing weights for each training tool per set.  This workout is perfect for strength and weight training. If weight training is your niche, please take a look at FASTER’s Performance Lifting Course. Please click here for FASTER’s Full Course Portfolio Please click here for FASTER’s Live Course Schedule   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.   Barbell Training: Barbells are the traditional training tool that can be used in many ways. In traditional and Olympic Lifts, they work as the ultimate in gravity enhancers. Using the Barbells rolling property then they can change gravity reactions while creating momentum. As a long level or asymmetrically loaded training tool then the barbell is great for momentum.   Workout:  60-second intervals per exercise, 20-second rest between exercises, repeat 3 times   Exercise 1 dumbbells squat with narrow feet and press to the side     Exercise 2 barbell jump 1 to 2 rotate right and left with push wide     Exercise 3 dumbbells push press traveling forward     Exercise 4 barbell pull to rotation hanging     Exercise 5 dumbbells lying...
My 5 Favorite Crump Exercises

My 5 Favorite Crump Exercises

My 5 Favorite Crump Exercises   Today I have decided to get a bit funky with the workout. It is a beautiful day here in Denver! Today’s workout is 100% body weight exercises using the infamous Crump. What is a Crump, well, first of all, it’s a made up word! The Crump is a crawling  movement on the ground. If you picture a starfish moving along the ocean floor, legs spread out and fully extending on each movement. The Crump Workout provides a high-intensity session! This workout is the trifecta of training, core training, strength training and functional training. Speaking of made up terms, if you would like to learn what Neural Notching is all about, term ‘Neural Notching’ to mean creating zones of strength in ranges that are useable with techniques that are transferable. Check out our Neural Notching Live 30 & 31 July Active 4 Less Luton   Click here to see FASTER’s Schedule of Live Courses   Click Here To See FASTER’s Full Course Offering   Workout: 90-sec0nd intervals per exercise, 30-second rest between exercises, repeat 3 times   Exercise 1 body weight spotty crumps     Exercise 2 suspended feet spotty crumps     Exercise 3 band resisted in sync long and short crumps     Exercise 4 Body weight starcrumps movements     Exercise 5 Body Weight Split hand crump and split squat Forward...

Trio of Training Tools

Trio of Training Tools  Today we will combine 3 training tools, GripR, Kettlebell and Core Momentum Trainer. I wanted to mix the workout with training tools that will require your client to adjust to a variety of types and shapes of training tools. This workout will provide a functional training workout, strength training and ultimate core workout. GripR (By Escape Fitness) Trains deep core muscles while adding an exciting and unpredictable element to your workouts – your body never knows what’s coming next. The unique rubber printing treatment stretches with the fabric, ensuring it doesn’t crack or deteriorate over time. Check out FASTER’s:  GRIPR Training Kettlebells  Recently, this sport has made it back into Fitness, and so FASTER has designed a course to show how you can develop different exercises for this sport, to develop your endurance and techniques in different ways to improve you and your clients ability in the sport. In fitness, it will show the faster exercise development in the process. Check out FASTER’s: Rule the Kettlebell   Core Momentum Trainer (By Escape Fitness) Because of the high accuracy with which the CMT can target the right muscles used in specific movements, you can create bespoke exercises for clients that want to improve performance in specific sports. There is a great business opportunity here: once you have successfully worked with one client on movements for their golf game, for example, you can now promote a specialist programme for golfers. Here are the next 3 Live Core Momentum Trainer Courses 15 Aug 2015 Denver Core Momentum Trainer Live 5 September 2015   Core Momentum Trainer Live 26 Sept. 2015...
Today’s Training Theme is Training In’Tension

Today’s Training Theme is Training In’Tension

Today’s Training Theme is Training In’Tension Today we are going to stick with two training tools, Suspension straps, and Resistance bands. We call this workout, Training In’tension. The workout includes 2 of the main skills we believe all clients require, to a certain extent, to be better at moving and get better physical results. These exercises focus mainly on being supported (often called suspended) by straps (we use TruFit Unit 2.0  and bands. We use the handles from our TRuFit Unit 2.0 and then a Reebok speed band (www.escapefitness.com) These body weight exercises will provide core training and aerobic workout as well. This workout will work the upper and lower body making a great full body workout. Please click here for FASTER’s Training In’Tension Online Course We have teamed up with Trufit to create: Welcome to the TruFit Instructor Course, powered by Faster Health and Fitness US. This course is designed to take you on a journey from the basics of the TruFit Unit 2.0 amazing handles, all the way through to applying the FASTER thought process called “rule the tool.” Unlike most training manuals and courses, the goal of this course is to help you own the exercises as well as the equipment! So that means by the end of this course, many of your skills can be taken to be used with other products and help you develop width in all of your training.   Suspension Training Using suspension exercises to build skill is something that helps develop all clients from athletes to a person from next door. This exercise keeps challenging the clients base of support on...
5 of the Best Training Tools For a Functional Circuit Training Workout

5 of the Best Training Tools For a Functional Circuit Training Workout

5 of the Best Training Tools For a Functional Circuit Training Workout   Today’s workout combines 5 of the best training tools for a functional circuit training workout. We will use the Core Momentum Trainer, Kettlebells, Resistance Bands, GripR and Dumbbells. This workout is very tough and truly provides a full body workout. Your client’s upper and lower body will be engaged with these exercises. Weight and strength training with Kettlebells and Dumbbells. The Core Momentum Trainer (By Escape Fitness) targets the core, providing the ultimate core training tool. Resistance bands will provide overall conditioning and can be applied for sports specific training. The GripR, another one of Escape Fitness creation rounds out this functional training circuit. Click here for FASTER’s Functional Circuit Trainer Course   Click Here For FASTER’s Core Momentum Trainer Live Course Schedule Workout:  90-second interval per exercise, 30-second rest between exercises repeat 3 times   Exercise 1 Core Momentum Trainer Squat jump     Exercise 2 Kettlebell Gorilla Clean and Press     Exercise 3 band resisted star crumps     Exercise 4 dumbbell push press     Exercise 5 Gripr Grab Grip Supported Squat Thrust In Sync Narrow to Wide...
Today’s Training Tool: Medicine Ball

Today’s Training Tool: Medicine Ball

Today’s Training Tool: Medicine Ball   Today we will use the Medicine Ball as our training tool for a functional workout. This workout provides not only strength training but a great core workout as well. Medicine Ball Training: Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world. They work great with gravity due to the variety of weights of medicine balls.  Medicine balls offer  a unique grip challenge.  Having the ability to move the ball close to the body or far away allows for momentum changes. Moving the ball across the ground creates momentum challenges for the body to defend.  Travelling over, or on and off the ball changes ground reaction and clients reactions.  The mix up of the exercises ensures your client’s focus throughout the full body workout. If you are a new personal trainer check out FASTER’s Circuit Training Course   Want to participate in one of FASTER’s Live Courses click here for FASTER Live Course Schedule     Workout: 60-second intervals for each exercise, 20-second rest between exercises, repeat 5 times   Exercise 1 medicine ball 3 point hand lunge wide     Exercise 2 medicine ball curl narrow to wide     Exercise 3 medicine ball hop thrust     Exercise 4 medicine ball hand pivot rotation     Exercise 5 medicine ball jump 1 to 2 right and left with push forward  ...
What Does Neural Notching Actually Mean?

What Does Neural Notching Actually Mean?

What Does Neural Notching Actually Mean?    Neural Notching is a term I invented to explain the ranges that people tend to use as a habit. In a bodybuilder, this would be close ranges in most joints In a gymnast, this would be longer ranges in most joints For others, it can be a skill-by-skill or joint-by-joint or both expression that you get to work with Neural Notching could also be defined as skill development. This is because the research on flexibility appears to be inconclusive when based solely on the tissue structure. Instead, it appears range of motion is the expression of skill, related to the intrinsic and extrinsic feedback the CNS has to base decisions on. This means that skill development, movement performance, fatigue and pain management alongside movement confidence all come into play when the range of motion is being evaluated. Using this information to work with clients through to athletes, initially, we have to be able to make these decisions – 1 – Has the client an acute injury. This is important because it is the information that will tell us better what to avoid in exercise selection 2 – Has the client a chronic pain. In this case, we would be leaning towards a safe skill development and movement exploration model of training, to allow the client to find and experience good movement. Although not pain specialists, the link between bravery in movement, expectation of pain and actually moving are all linked to at least improving a client’s coping mechanism when it comes to the pain they have. 3 – Is the client in...
5 Body Weight Exercises To Take Outside This Weekend

5 Body Weight Exercises To Take Outside This Weekend

5 Body Weight Exercises To Take Outside This Weekend   Today we put down the training tools and concentrate on 5 body weight exercises and get outside. Body Weight Training is perfect for your clients core training. The workout is based on the HIIT training system, devised by Tabata and uses original exercises. However, the system load to rest ratio is the same. All the exercises are functional, whole body and tough. All of them are combinations of on the floor and upright movements. This is a great exercise protocol if you have little time and want to work really hard. This workout will work give your client a full body workout. We bring back the FASTER classic “Crumps”!   Workout:  60-second intervals per exercise, 20-second rest between exercises, repeat 4 times   Exercise 1 Body weight spotty crump      Exercise 2 Body weight split pelvis rotated     Exercise 3 Body weight push- up split forward and back     Exercise 4 Body weight pivot left and right with both arm reach left and right     Exercise 5 Body weight hands in and out crumps...

Today’s Training Tool: Dumbbells

Today’s Training Tool: Dumbbells   Today we will be strength training with dumbbells. This workout is all about your guns! The workout is a high-intensity one, so the weights will do not be great but getting as many reps as possible. Your client’s safety is paramount, so coach your client on the appropriate weight for each set.   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. The dumbbell becomes effective at enhancing momentum by moving them around the body. Holding dumbbells as a support while doing bodyweight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed. Dumbbells are integral to your client’s weight training.   Workout:  60- second intervals per exercise, 20-second rest between exercises, repeat 3 times   Exercise 1 dumbbell lateral lunge and lateral overhead press       Exercise 2  dumbbells hand lunge forward     Exercise 3 dumbbells squat with narrow feet and press to the side     Exercise 4 dumbbells lying push from chest to knee wide     Exercise 5 dumbbell push press...
Weight Training Tool: Cable Pulley Machine

Weight Training Tool: Cable Pulley Machine

Weight Training Tool: Cable Pulley Machine Today I thought we would head back inside for an intense workout with the weight training tool, the cable pulley machine. This workout provides strength training and core training.  You can put your client through a full body workout in a short period. The intensity of the workout can be adjusted by increasing or decreasing the weight for each set. Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the effect of gravity. When your client is attached to the cable can also change the effect of the ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.   Workout:  90-second intervals per exercise, 30-second rest between exercises, repeat 3 times Exercise 1 Base Exercise Cable Side Lunge     Exercise 2 Base Exercise Cable Push Press moving Forward     Exercise 3 Base Exercise Cable Squat and Press     Exercise 4 Base Exercise Cable Reverse Flyes     Exercise 5 Base Exercise Cable Pivot Rotation and Press...
Core Momentum Trainer in Action : Variety Of Personal Training Applications

Core Momentum Trainer in Action : Variety Of Personal Training Applications

Core Momentum Trainer in Action: Variety Of Personal Training Applications   THE CMT IN ACTION. As a trainer, once you have familiarised yourself with the CMT you can deliver one-to-one and group sessions by working through the exercises explained in the user guide accompanying every CMT. You can stick to these exercises but we recommend that you go on to deliver a greater range of routines, opening up opportunities to work with varied client groups. Here are some examples of scenarios: THE tool for specialist core workouts THE tool for mobility An all-around aid for functional training. A tool for cross training. For clients with movement limitations. Because of the high accuracy with which the CMT can target the right muscles used in specific movements, you can create bespoke exercises for clients that want to improve performance in specific sports. There is a great business opportunity here: once you have successfully worked with one client on movements for their golf game, for example, you can now promote a specialist programme for golfers. So far we have seen coaches using the CMT with clients in all of these sports: § American Football. § Baseball. § Cricket. § Football (soccer). § Golf. § Rugby. § Skiing. § Snowboarding. § Squash. § Tennis. Click Here For our next  Core Momentum Trainer Live 27 May 2016 Fitness First Clapham Junction London The Core Momentum Live Course will mean you are better able to assess how well clients are performing with the CMT. They also take you through lots of examples of movement patterns to use with your clients. We will also show you how to create and deliver new muscle and movement exercises to your clients, tailored to their desired outcomes. The...
Functional Training with Kettlebells

Functional Training with Kettlebells

Functional Training with Kettlebells   Today we will use a single functional training tool, kettlebells. This workout will result in strength training, weight training and core training. This type of workout can be intensified by increasing the weight of the kettlebell for each set.  The Kettlebell workout easily takes place indoors as well as outdoor boot camps. If you would like to brush up on your Kettlebell class offerings check out our Kettlebell Circuit Course   Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counterweight for farm equipment, however, it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions. Recently, this sport has made it back into Fitness, and so FASTER has designed a course to show how you can develop different exercises for this sport, to develop your endurance and techniques in different ways to improve you and your clients ability in the sport. In fitness, it will show the faster exercise development in the process.   Workout: 90-second intervals for each exercise, 30-second rest between exercises, repeat 5 times   Exercise 1 Kettlebell Push Jerk     Exercise 2 Kettlebell Rotations     Exercise 3 kettlebell 3 point prone and reach forward     Exercise 4 kettlebell leg reach backward and press rotation     Exercise...

Functional Training Workout with ViPR

Today’s training tool is the VipR ( Vitality, Performance Reconditioning) The VipR is a functional training tool that comes in a variety of weights. This training tool is great for strength training. We will perform body weight exercises that will provide a full body workout. These VipR exercises also will give your clients a fantastic core training. VipR Training: The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to the ground, reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training. VipR will give your clients a full body workout. Are you new personal trainer, if so please take a look at our introductory course Faster Circuit Trainer  This is what FASTER calls a base course and is the first level of learning with FASTER, after you have completed your Personal Training course.   Workout:  90-second intervals for each exercise, 30-second rest between exercises, repeat 5 times     Exercise 1 vipr pivot rotation with press to the side     Exercise 2 vipr jump out of sync wide to narrow     Exercise 3 vipr lunge wide and press forward     Exercise 4 vipr jump out of sync forward and back     Exercise 5 vipr jump rotation right and left in sync with push wide...
Sand Bag (By Escape Fitness) Is a Great Functional Training Tool

Sand Bag (By Escape Fitness) Is a Great Functional Training Tool

Sand Bag (By Escape Fitness) Is a Great Functional Training Tool   Today we are going to continue on our functional training tool workout with Escape Fitness Sand Bag. The Sand Bag comes in a variety of weights. You can increase the weight in each set of the workout to get a great strength training workout for your client.  This workout is perfect for training inside or outside. Sand Bag Specifics The unstable load makes users work harder and activates the stabilising muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor boot camps. A unique feature of the Sandbag is the reinforced handles while the number of handle positions offers true versatility. It comes pre-filled, so it’s ready for use immediately. Extra-tough – Escape’s  Sandbags feature superior design, double stitched, reinforced grab handles which allow the bag to be lifted, thrown and caught with one or two hands. User-friendly – weight is created by steel sand granules to generate a smooth shift of weight rather than a sudden thud. Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps.   Workout:  90 second intervals per exercise, 20 second rest between each exercise, repeat 3 times   Click Here To Check Out FASTER’s Functional Training Courses   Exercise 1 Sand Bag Sagittal Jump big curl ankle to overhead sagittal clean     Exercise 2 Sand Bag Transverse Jump slam and high pull transverse clean     Exercise 3 Sand...
Functional Training Workout Using Medicine Balls

Functional Training Workout Using Medicine Balls

Functional Training Workout Using Medicine Balls Today we will use the Medicine Ball as our training tool for a functional workout. This workout provides not only strength training but a great core workout as well. Medicine Ball Training: Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world. They work great with gravity, going up to large weights and offering a unique grip challenge. Having the ability to move the ball close to the body or far away allows for momentum changes. Moving the ball across the ground creates momentum challenges for the body to defend.  Travelling over, or on and off the ball changes ground reaction and clients reactions.  The mix up of the exercises ensures your client’s focus throughout the full body workout.   Workout: 45 seconds per exercise, 20- second rest between exercises, repeat 5 times   Please click here for FASTER’S Full Course Offering   Exercise 1 medicine ball 3-point hand lunge rotation     Exercise 2 medicine ball bent over low to high row to wide     Exercise 3 medicine ball hand lunge sideways     Exercise 4 medicine ball jump 1 to 2 right and left     Exercise 5 medicine ball leg reach forward and press forward     Click Here For FASTER Live...
Gripr Exercises For A Full Body Workout

Gripr Exercises For A Full Body Workout

Today’s functional workout we will use the GripR Resistance Trainer (By Escape Fitness) The GripR is a the perfect functional training tool to use in conjunction with body weight exercises. The GRIPR is ideal for individual exercises but, as it’s made to withstand the toughest of treatment by using micro grade steel sand within a double stitched neoprene bag, it’s also perfect for small group training sessions where it can be used for dynamic throwing and explosive catching drills. Progressive and suitable for a wide range of users. The steel sand displaces rapidly, so bags can be placed on the arms, legs and feet. Trains deep core muscles while adding an exciting and unpredictable element to your workouts – your body never knows what’s coming next. The unique rubber printing treatment stretches with the fabric, ensuring it doesn’t crack or deteriorate over time. GRIPR Training  This course is written for Escape Fitness Workout:  60-second intervals with 20-second rest period between exercises. Repeat 3 times   Exercise 1 Gripr One Leg Rotation     Exercise 2 GRIPR squat with pelvis rotation     Exercise 3 GRIPR lunge wide and press to the side     Exercise 4 GRIPR jump 2 to 1 right and left with push forward     Exercise 5 GRIPR lying push from chest to above head wide and forward...
Core Momentum Trainer Provides The Missing Link For Core Training

Core Momentum Trainer Provides The Missing Link For Core Training

Core Momentum Trainer Provides The Missing Link For Core Training There is a fundamental problem  with the way that some people view training to develop mobility. There has not been a single product or training tool that effectively targets the core and specific muscles. It is very difficult to find an exercise tool that can create the forces required to enhance the sequencing of the core (the hub of the body) with the extremities. Derek Steveson and Mark Lashinski set out on a journey to solve all of the problems. They moved through a number of vital decisions and developments to design the ultimate training tool. A beta testing product – the CoreStick – was developed and used extensively with athletes and sportspeople, at PT sessions and by physiotherapists to assist in rehabilitation. A new member of the team came on board during this period: John Hardy of Faster Health and Fitness.  John educates fitness industry professionals on the best way to deliver training and has a special interest in the way the body moves. He saw the potential of the CoreStick and integrated it into his training programmes straightaway. Escape Fitness heard about the product from John Hardy. Escape loved it from the start but recognized that more development was needed to make it commercially viable. Their expertise in materials, engineering and design was put to use in the creation of what is now known as the Core Momentum Trainer (CMT).  How does the CMT work? At the end of each movement, users feel a sudden force. The CMT is based around the central unit – the Power Core – that contains lubricated steel pellets. At the end of each movement, this material collides with force against the Power Core walls. The force is transferred to the user’s core via their arms. Working...

Functional Training Circuit Workout

Functional Training Circuit Workout Today’s full body workout is a functional training circuit using 5 training exercise  tools.  The workout is perfect for both indoor and outdoor boot camps. These 5 exercises will provide your clients core training, strength training and overall conditioning.  The training tools we will use are VipR and Kettlebells. The last 3 training tools are made by Escape Fitness, Core Momentum Trainer, Sand Bag and GripR. If you have just started out as a personal trainer, then FASTER’s Circuit Training Course  will provide you with a leg up on your competition.  The course is based on Multi-Modality Training – Based on the Principle of Rule the Tool.  The course provides access to  the following: over 1500+ Exercises 20 Exercise Design Templates: just insert any of the 1500 exercises Energy Systems Training SETS – Program Card and System TEST – for the certificate in FCT FASTER’s Circuit Training Course  is what FASTER calls a base course and is the first level of learning with FASTER after you have completed your Personal Training course. However do not think that this course is easy, in fact, we will push you to learn more and stand out in your gym, area, team or the location you intend to use this in.  Once you have completed the Circuit Training course, then you can upgrade onto one of our courses that also sit on this level – Rule the Kettlebell Training In’tension (straps and band training) Stop Turn Accelerate Gripr – Handheld sandbag training (through FASTER and Escape Fitness)** Core Momentum Trainer – Brand new training tool exclusive to FASTER and Escape)** **These courses can stand...

Full Body Workout Using Bands, Dumbbells In Squat Exercises

Squat Full Body Workout Using Bands and Dumbbells.   Today’s workout will use two training tools combined with squats. The two training tools I selected are Bands and Dumbbells. Combined these exercises will provide your clients with a full bodywork and overall core strength. If you have your client increase the weights of the dumbbells each set, they will intensify their strength training. The Bands will provide resistance to each exercise. Squats are a great way of performing body weight exercises to help achieve results for your Personal Training clients.The squat is a whole body movement that can be driven by technique or by the goal of motion, depending on your own Personal Training style. Using 1 leg squats rather than 2 leg squats is ideal with a body weight workout because it allows the non-dominant leg to work hard without having the option of bailing out. This can lead to a less coach dominated Personal Training Session. The workout has 6  squats for you to try. They could form part of an outdoor circuit, an indoor group class or a one to one session. The exercises if done with the right intensity and over the right amount of time, would work perfectly as part of a warm-up, cool-down or the main personal training session.   Workout:  60 second intervals, 20 second rest between exercises, 3 sets   Exercise 1 band supported squat thrust in sync wide in narrow, wide     Exercise 2 dumbbell one leg squat     Exercise 3 band squat with wide feet and press forward     Exercise 4 dumbbell split squat dumbbell     Exercise 5 band squat with...
We Revisit Training In’Tension

We Revisit Training In’Tension

We Revisit Training In’Tension Today we are going to stick with two training tools,  Suspension straps, and Resistance bands. .  We call this workout, Training In’tension. The workout includes 2 of the main skills we believe all clients require, to a certain extent, to be better at moving and get better physical results. These exercises focus mainly on being supported (often called suspended) by straps (we use www.gettrufit.com) and bands. We use the handles from our straps (www.gettrufit.com) and then a Reebok speed band (www.escapefitness.com) These body weight exercises will provide core training and aerobic workout as well. This workout will work the upper and lower body making a great full body workout.   Suspension Training Using suspension exercises to build skill is something that helps develop all clients from athletes to a person from next door. This exercise keeps challenging the clients base of support on landing while asking the core to be simultaneous producing force and reducing force!  Two of these are based around a system we call Training In’tension, where we attempt to make either a limb, or the spine, more rigid than the rest of the body, while at the same time allowing movement to occur. The ‘feeling’ the client gets is often one of stability in the joints being held still, the transfer from training to everyday life will depend on how well you make the exercise match their mechanical and energy system outcome.   Training with Bands Bands have always been a popular way of training people, bands allow for easy transport, they offer enough resistance for the average client and they are...

5 Body Weight Exercises to Kick Start Your Weekend

5 Body Weight Exercises to Kick Start Your Weekend Today we put down the training tools and concentrate on 5  body weight exercises to kick start your weekend.  Body Weight Training is perfect for your clients core training. The workout is based on the HIIT training system, devised by Tabata and uses original exercises. However, the system load to rest ratio is the same. All the exercises are functional, whole body and tough. All of them are combinations of on the floor and upright movements. This is a great exercise protocol if you have little time and want to work really hard.  This workout will work give your client a full body workout.  We bring back the FASTER classic “Crumps”! Workout: 60 second intervals, 20 second rest between exercises, repeat 3 times.   Exercise 1 Body weight starcrumps     Exercise 2 Body weight lunge same side rotation with big reach opposite rotation reach at waist height     Exercise 3 Body weight hands in and out crumps     Exercise 4 Body Weight In sync Jump rotate right and left      Exercise 5 Body weight hand lunges right and left...

Kettlebell and GripR (By Escape Fitness) Workout

Kettlebell and GripR Workout   Today’s workout will use 2 training tools, Kettlebell and GripR which are part of FASTER’s Functional Circuit Training Course These training tools will create a full body workout.  We will use these tools with body weight exercises.   The GripR is an excellent functional training tool that will keep your clients guessing what will be next. The workout is great for core training and strength training.   Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counter weight for farm equipment, however it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions. Recently, this sport has made it back in to Fitness, and so FASTER has designed a course to show how you can develop different exercises for this sport, to develop your endurance and techniques in different ways to improve you and your clients ability in the sport. In fitness, it will show the faster exercise development in process.   The GRIPR The GRIPR is ideal for individual exercises but, as it’s made to withstand the toughest of treatment by using micro grade steel sand within a double stitched neoprene bag.  It is  also perfect for small group training sessions where it can be used for dynamic throwing and explosive...

Body Weight Exercises with Medicine Ball and VipR

Body Weight Exercises with Medicine Ball and VipR Today’s full body workout will use two training tools, Medicine Ball and VipR teamed with body weight exercises.  This functional training workout will provide a great core workout. You can increase the weights of the Medicine Ball and VipR to enhance strength training. Medicine Ball Training: Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world The work great with gravity, going up to large weights and offering a unique grip challenge Having the ability to move the ball close to the body or far away allows for momentum changes Moving the ball across the ground creates momentum challenges for the body to defend Travelling over, or on and off the ball changes ground reaction and clients reactions   The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training.   Workout: 60 second intervals, 20 second rest between exercises repeat 3 times   Exercise 1 medicine ball 3 point prone and leg reach up     Exercise 2 vipr pivot forward and back with press forward     Exercise 3 medicine ball burpee straight forward and back  ...
Trainers in Social Media Conflict!

Trainers in Social Media Conflict!

This article is only really for people who find themselves in arguments on social media, or find themselves getting angry reading threads on social media. (If you are reading this Geof, Jon, Rich and Scott, then you know!) Over the past few days, I have witnessed and been involved in some heated ‘discussions’ on Facebook, about fitness. It strikes me that we are passionate, sometimes egotistical set of people who not only love to be right but also love to help people. In some scenarios this is the perfect combination in an evolving industry, in other scenarios this is the perfect storm for a Guru to swoop in and take an argument with their herd. My foundations for approaching a disagreement – 1 – I have not met a trainer who does not have people’s interests somewhere at heart 2 – A lot of trainers ended up where they are today because they have overcome fitness or health issues themselves. Having overcome challenges such as these, they gain a lot of passion for defending sometimes trivial points. 3 – I have Chimp (called Mildred, see the book Chimp Paradox for more info) and that Chimp fears the effects of being wrong in public. 4 – A Chimp response is anger and defence, often in arguments I am speaking with people’s Chimps and not their reasonable self. 5 – I may be wrong, I often am, it has never been a bad experience, only one of growth 6 – I will not move from my strong values of evidence, but equally I will let people live with their level of...
What Trainers need to know about Pain

What Trainers need to know about Pain

You are reading a blog written in two parts; most people will want to read part 1 I hope, part 2 is for the information geek. I want to thank Sam from our FTE course for prompting me to write this too. Since I entered the industry as a wet behind the ears Fitness Instructor in 1994, I have watched people try and show how good they are as a Personal Trainer by how well they can fix people.  Often through guess-work and using their clients to experiment on, driven by a guru, a course or a product.  The intention of the trainer is almost always great, but the outcome is often random (and in the long term not great). Fixing someone seems to mean to get people out of pain, so they can carry on their normal lives. Injury, re-hab, pre-hab, injury prevention, movement correction and much more is confused in our industry. I think I can help. Fixing ourselves first To start with we have to disassociate with the great feeling of instance gratification from ourselves and our clients when a client reduces the amount of pain, they are in, during a session. Also, we need to define our role in the industry as one of improving fitness, specifically to help our clients reach their goals. As a trainer, strength coach, sports coach, etc., you really should be movement and skill development obsessed. These two aspects of training will set you aside from any other trainer in the industry. Additionally if you add in fatigue management, then you will be ready to lead the industry in your...
Training your client with the latest information

Training your client with the latest information

After a recent debate on Facebook, I thought it is important I put out a blog post. I am driven to improve the industry, and I am driven to do this by improving trainers. FASTER recently has been involved in an amazing project, after eight years of bringing the Core Momentum Trainer to market so we can share its quality with trainers around the globe. One of our partners, Escape Fitness, who we are proud to work with, have been instrumental in this. Escape have backed the product by building it, protecting it, owning it and getting it into the industry. Have a look at the link here – CMT from Escape! On a forum online, this was highlighted as a fad, which after days of arguments was shown to be down to the marketing. This thread though brought up some deeper problems in our industry. The deeper problem is that people have started believing their own, or their gurus own statements, without questions. It is worse than that though; they are using statements straight from the 90’s Guru handbook – – Using techniques ahead of science – Science is corrupt – Science can prove anything – Common sense training – Tried and tested training – Experience is more important than being in a lab – Everyone needs strength – Opinion is important – I am a great coach – Look how much I trained myself to lift – Look who I have trained – Look how I look – Look how many courses I have done – My coach says this and (add in all the Looks!) Here...

6 Exercises with Sand Bag (By Escape Fitness) and Suspension Trainers

6 Exercises with Sand Bag (By Escape Fitness) and Suspension Trainers Today’s workout will use two training tools, Sand Bag (By Escape Fitness) and Suspension Trainers. These training tools when combined will give a full body workout. We will use body weight exercises paired with Sand Bag and Suspension Trainer. The workout will give your clients an excellent core training and strength training. Sand Bags Sand Bags are a new training tool by Escape Fitness. The unstable load makes users work harder and activates the stabilising muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility. It comes pre-filled, so it’s ready for use immediately. Extra tough – our Sandbags feature superior design, double stitched, reinforced grab handles which allow the bag to be lifted, thrown and caught with one or two hands. User friendly – weight is created by steel sand granules to generate a smooth shift of weight rather than a sudden thud. Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps.   Suspension Trainers: These are functional training exercises using a suspension trainer,Suspension Exercises work really well at encouraging a natural tension in a clients core. This tension then helps with everything from sports performance to core strength. Each of our suspension exercises were built specifically for different muscle groups or motions...

5 Cable Pulley Exercises

5 Cable  Pulley Exercises Today’s training tool is cable pulley machine. Cable Pulley exercises and workouts provide a full body workout. Cable pulley machines also enhance strength training part of your clients conditioning program. Cable pulley exercises also will provide weight training program for your clients.   Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the affect of gravity. When your client is attached to the cable can also change the affect of ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.   Workout: 2 minute intervals. first minute lower weight and emphasize form of each move, then last 60 seconds increase weight and increase the number of reps, 40 second rest between exercises, repeat 3 times   Exercise 1 Base Exercise Cable Lunge Forward with Side Press     Exercise 2 Base Exercise Cable Press Rotation     Exercise 3 Base Exercise Cable Squat Pelvis to the side     Exercise 4 Base Exercise Cable 1 arm press     Exercise 5 Base Exercise Cable Squat Feet Out and Press Rotation...

Core Momentum Trainer (By Escape Fitness) Exercises and Workouts

Core Momentum Trainer (By Escape Fitness) Exercises and Workouts The CMT is based around the central unit – the Power Core – that contains lubricated steel pellets. At the end of each movement, this material collides with force against the Power Core walls. The force is transferred to the user’s core via their arms. Working hard to precisely control the force is what guarantees an effective workout. THE tool for specialist core workouts. Whether as the main route to core and abdominals development or as part of a varied programme, the CMT works brilliantly as a specialist core tool. Because core and abs development is such a highly-valued proposition, dedicated training for individuals or groups is bound to be a big seller. THE tool for mobility. The CMT’s strength in movement development makes it the ideal tool for mobility drills that prepare the body for all kinds of activity, both in the gym and in daily life. An all-round aide for functional training. You can use the exercises we have developed to deliver great all-round core and movement routines as part of functional training.   If you really want to explore all of the opportunities created by the CMT, you can become an expert by taking part in the trainers’ education opportunities from Escape Training and Faster Health and Fitness. Click Here for Live Core Momentum Trainer Courses   Workout: 2 minute intervals, 40 second rest between exercises , repeat 3 times   Exercise 1 Core Momentum Trainer Launch and backward lunge     Exercise 2 CMT launch,punch,catch with squat end range engage     Exercise 3 CMT punch to drive internal external rotation     Exercise 4 CMT...

5 Band Exercises and Workouts with Body Weight Exercises

Its a beautiful day so today’s workout we are taking outside. We will use bands as our training tool. These body weight exercises will provide a full body workout. You will work your clients upper and lower body. The workout will get maximum results by being up tempo. The bands will provide resistance which will help in strength training and overall conditioning. Training with Bands Bands have always been a popular way of training people, bands allow for easy transport, they offer enough resistance for the average client and they are not as intimidating as other pieces of training equipment. At FASTER we put the band to the 5 defined skills that we train around, then develop exercises to move the limbs and keep the torso still, or to accelerate the body in to new ranges, increasing the clients ability to slow down new motions. Bands have an increasing curve of resistance as they get longer. Using them creatively they can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands work as an unnatural momentum force on full ranges. Momentum, or initial power creation for end ranges work really well with bands . Using a band to pull a client off course while the travel is a great sports specific training exercise.   Workout: 90 second intervals, 20 second rest between exercises, repeat 5 times   Exercise 1 band squat with feet rotated out     Exercise 2 band resisted power push up forward and back     Exercise 3 band rotational start to centre pull     Exercise 4 band 3 point hand lunge...

5 VipR Exercises and Workouts

5 VipR Exercises and Workouts Today’s training tool is the VipR ( Vitality, Performance Reconditioning) The VipR is a functional training tool that comes in a variety of weights. This training tool is great for strength training.  We will perform body weight exercises that will provide a full body workout. These VipR exercises also will give your clients a fantastic core training.   VipR Training: The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training. VipR will give your clients a full body workout.   Workout:  60 second intervals, 20 second rest between exercises, repeat 5 times   Exercise 1 vipr leg reach forward and press to the side     Exercise 2 vipr jump 2 to 1 back     Exercise 3 vipr pivot right and left with press forward     Exercise 4 vipr jump forward and back in sync with push wide     Exercise 5 vipr clean and press with rotation...

5 Kettlebell Exercises for Full Body Workout

5 Kettlebell Exercises for Full Body Workout Today we will use Kettlebells as our training tool. These exercises will provide a full body workout. Kettlebells can provides strength training and core training. Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counter weight for farm equipment, however it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions. Recently, this sport has made it back in to Fitness, and so FASTER has designed a course to show how you can develop different exercises for this sport, to develop your endurance and techniques in different ways to improve you and your clients ability in the sport. In fitness, it will show the faster exercise development in process.   Workout: 2 minute intervals, 40 second rest between exercises. The first minute is about form, so its all about your clients form. The last minute is volume, pick up the pace without losing form.  Repeat 5 times. Increase the weight of the Kettlebell each set for greater intensity.   Exercise 1 Kettlebell Halo     Exercise 2 Kettlebell Alternate Snatch     Exercise 3 kettlebell 3 point prone and reach forward     Exercise 4 kettlebell pivot forward and back     Exercise 5 kettlebell lying push from chest to knee...

5 Suspension Exercises and Workouts

5 Suspension Exercises and Workouts Today’s training tool will be suspension trainer. The workout will be body weight exercises using the suspension trainer. Suspension Training These are functional training exercises using a suspension trainer,Suspension Exercises work really well at encouraging a natural tension in a clients core. This tension then helps with everything from sports performance to core strength. Each of our suspension exercises were built specifically for different muscle groups or motions that help our clients improve physically or through the development of movement skills. The exercises can be focused on the core, whole body, legs and upper body. Each one can hit strength, power, stability or flexibility too.   Workout:  90 second intervals with 20 second rest period between exercises repeat 3 times   Exercise 1 suspended standing push from chest to chest with rotation     Exercise 2 suspended squat thrust feet suspended legs narrow out, wide in, narrow out     Exercise 3 suspended split lunge     Exercise 4 suspended jump right and left in sync with push forward     Exercise 5 suspended squat thrust feet suspended two legs together forward and back out of sync...

5 Medicine Ball Exercises For A Full Body Workout

5 Medicine Ball Exercises For A Full Body Workout Today we will use the Medicine Ball as our training tool with body weight exercises. This workout provides not only strength training but a great core workout as well. Medicine Ball Training: Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world The work great with gravity, going up to large weights and offering a unique grip challenge Having the ability to move the ball close to the body or far away allows for momentum changes Moving the ball across the ground creates momentum challenges for the body to defend Travelling over, or on and off the ball changes ground reaction and clients reactions   Workout:  45 second intervals , 20 second rest between exercises , repeat 5 times. You can increase the weight of the Medicine Ball in each set for a more intense workout.   Exercise 1 medicine ball 3 point prone and reach side to side     Exercise 2 medicine ball jump 1 to 2 back with push forward     Exercise 3 medicine ball hand lunge forward     Exercise 4 medicine ball jump 1 to 2 right and left with push wide     Exercise 5 medicine ball curl to rotation...

5 Dumbbell Training Circuit Exercises

5 Dumbbell Training Circuit Exercises   Today’s workout will emphasis one training tool, dumbbells. We use body weight exercises so we ensure a full body workout. These exercises will provide excellent strength training workout.   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.   Workout : one minute intervals, 20 second rest between exercises, repeat 5 times, increase weight for each set.   Exercise 1 dumbbell one leg squat     Exercise 2 dumbbells squat with pelvis wide and press forward     Exercise 3 dumbbells deadlift rotation to central     Exercise 4 dumbbells lying push from chest to knee with rotation     Exercise 5 dumbbells hand lunge rotation...

Body Weight Exercises with the VipR

Body Weight Exercises with the VipR   The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training.   Workout:  2 minute intervals, 30 second rest between exercises, repeat 3 times . For more of a strength training increase the weight of the ViPR.   Exercise 1 vipr pivot right and left     Exercise 2 vipr lunge forward and press to the side     Exercise 3 vipr jump 1 to 2 rotate right and left     Exercise 4 vipr clean and press straight     Exercise 5 vipr leg reach rotation and press to the side...

Sand Bag Exercises and Workouts (by Escape Fitness)

Sand Bad Exercises and Workouts (By Escape Fitness)   Sand Bags are a new training tool by Escape Fitness. The unstable load makes users work harder and activates the stabilising muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility. It comes pre-filled, so it’s ready for use immediately. Extra tough – our Sandbags feature superior design, double stitched, reinforced grab handles which allow the bag to be lifted, thrown and caught with one or two hands. User friendly – weight is created by steel sand granules to generate a smooth shift of weight rather than a sudden thud. Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps.   Workout:  60 Second Intervals, 20 second rest between exercises, repeat 5 times   Exercise 1 Sand Bag Sagittal Jump bent over row low to chest transverse clean     Exercise 2 Sand Bag Sagittal Jump bent over row to chest frontal     Exercise 3 Sand Bag Frontal Jump slam and high pull frontal     Exercise 4 Sand Bag Frontal Jump bent over row to chest transverse clean     Exercise 5 Sand Bag Sagittal Pivot slam and high pull sagittal...

The Gun Show Returns! Bicep Exercises and Workouts

The Gun Show Returns! Bicep Exercises and Workouts. Today will concentrate on exercises that will strengthen your clients biceps. We will be using a multiple training tools that will work the bicep muscles. This workout will also provide a full body workout. This training circuit involves Cables, Kettlebells and conventional Dumbbells. The training circuit will give a great bicep aka Guns y providing a variety of exercises for your client.   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed. Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the affect of gravity. When your client is attached to the cable can also change the affect of ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises. Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back...

Trio of Training Tools: CMT (Core Momentum Trainer), Sand Bag and GRipR all by Escape Fitness

Trio of Training Tools: CMT (Core Momentum Trainer), Sand Bag and GRipR all by Escape Fitness Today’s workout will use 3 training tools by Escape Fitness. Core Momentum Trainer and GripR are part of FASTER’s Functional Circuit Training Course These training tools will create a full body workout.  We will use these tools with body weight exercises.  The CMT will concentrate on core training and core strength. The Sand Bag builds overall strength and conditioning. The GripR is an excellent functional training tool that will keep your clients guessing what will be next.   Core Momentum Trainer REACH THE CORE, ACCURATELY AND EVERY TIME – As the name suggests, the CMT is all about developing the core – and all of the muscles involved in performing movement. The lubricated steel shot inside the CMT collides with the cavity walls and this force transfers to the user. It’s a significant force and you have to work hard to precisely control it – and that’s what develops core strength. MOVEMENT AND SOUND COMBINE FOR INSTANT FEEDBACK – Performing a movement correctly makes sure that the material collides with the ‘sweet spot’ in the cavity. The shape of the CMT and the material itself ensure a force is generated to get the core reacting in the optimum way. Hitting the sweet spot also creates a sharp, sudden sound. A change in tone occurs if the user loses focus or becomes fatigued, so users and coaches alike get instant, audible feedback to accompany the physical experience.   Sand Bag Training: The unstable load of the Sand Bag, makes users work harder and activates the...

Barbell Exercises and Workouts

Barbell Exercises and Workouts Today’s exercise tool will be the barbell. We will create a full body work out with barbell exercises. You can intensify the workout by increasing the weight load on the barbell. Barbell Training:  Barbells are the traditional training tool that can be used in many ways. In traditional and Olympic Lifts, they work as the ultimate in gravity enhancers. Using the Barbells rolling property then they can change gravity reactions while creating momentum. As a long level or asymmetrically loaded training tool then the barbell is great for momentum.   Workout: 45 second intervals, 20 second rest between exercises repeat 4 times   Exercise 1 barbell leg reach rotation and press forward     Exercise 2 barbell jump rotation right and left in sync     Exercise 3 barbell supported squat thrust out of sync wide to narrow      Exercise 4 Barbell 3 point hand lunge     Exercise 5 barbell squat with feet rotated out and press to the side...

Medicine Ball and Kettlebell Exercises and Workouts

Medicine Ball and Kettlebell Exercises and Workouts  Today we are using 2 training tools, Medicine Ball and Kettlebells. These exercises will give a full body workout and strength training. The workout will get work the upper and lower body muscle groups. The workout will be great for core training as well.   Medicine Ball Training:  Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world The work great with gravity, going up to large weights and offering a unique grip challenge Having the ability to move the ball close to the body or far away allows for momentum changes Moving the ball across the ground creates momentum challenges for the body to defend Travelling over, or on and off the ball changes ground reaction and clients reactions     Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counter weight for farm equipment, however it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions. Recently, this sport has made it back in to Fitness, and so FASTER has designed a course to show how you can develop different exercises for this sport, to develop your endurance and techniques in different ways to improve you and your clients ability in...

Body Weight Exercises using Bands (Resistance Training) Workout

Body Weight Exercises using Bands (Resistance Training) Workout Its a beautiful day so today’s workout we are taking outside. We will use bands as our training tool. These body weight exercises will provide a full body workout. You will work your clients upper and lower body. The workout will get maximum results by being up tempo. The bands will provide resistance which will help in strength training and overall conditioning. Training with Bands Bands have always been a popular way of training people, bands allow for easy transport, they offer enough resistance for the average client and they are not as intimidating as other pieces of training equipment. At FASTER we put the band to the 5 defined skills that we train around, then develop exercises to move the limbs and keep the torso still, or to accelerate the body in to new ranges, increasing the clients ability to slow down new motions. Bands have an increasing curve of resistance as they get longer. Using them creatively they can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands work as an unnatural momentum force on full ranges. Momentum, or initial power creation for end ranges work really well with bands . Using a band to pull a client off course while the travel is a great sports specific training exercise.   Workout: 90 second intervals , 30 second rest between exercises, repeat 5 times   Exercise 1 band push press traveling right and left     Exercise 2 band resisted in sync long and short crumps     Exercise 3 band pivot right and left with press forward    ...

Barbell and Suspension Exercises and Workouts

Good morning: Barbell and Suspension Exercises and Workouts utilize two training tools the Barbell and Suspension Trainer. The Barbell will be the weight training and strength training exercises while the Suspension Trainer will be for used in conjunction with body weight exercises. This combination truly provides a full body workout for your clients.   Barbell Training:  Barbells are the traditional training tool that can be used in many ways. In traditional and Olympic Lifts, they work as the ultimate in gravity enhancers. Using the Barbells rolling property then they can change gravity reactions while creating momentum. As a long level or asymmetrically loaded training tool then the barbell is great for momentum.   Suspension Training These are functional training exercises using a suspension trainer,Suspension Exercises work really well at encouraging a natural tension in a clients core. This tension then helps with everything from sports performance to core strength. Each of our suspension exercises were built specifically for different muscle groups or motions that help our clients improve physically or through the development of movement skills. The exercises can be focused on the core, whole body, legs and upper body. Each one can hit strength, power, stability or flexibility too.   Exercise 1 barbell plate twist     Exercise 2 suspended standing push from chest to knee wide     Exercise 3 barbell curl to rotation     Exercise 4 suspended squat thrust feet suspended legs narrow out, wide in, narrow out       Exercise 5 barbell roll out around a corner     Exercise 6 suspended jump right and left in sync with push forward     Please use this discount code bookoffer1 for...

Dumbbell And Medicine Ball Workout

Hello:   Today’s workout uses two training tools, Dumbbells and Medicine Balls. The workout will work both the upper and lower body, thereby providing the perfect full body workout.  We will be using body weight exercises paired with each training tool, Dumbbell and Medicine Ball. The workout can be part of your client’s weight lifting program and strength conditioning. Your clients can increase the intensity of the workout by increasing weight of both the Dumbbells and Medicine Ball and the tempo within each set.   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.   Medicine Ball Training:  Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world The work great with gravity, going up to large weights and offering a unique grip challenge Having the ability to move the ball close to the body or far away allows for momentum changes Moving the ball across the ground creates momentum challenges for the body to defend Travelling over, or on and off the ball changes ground reaction and clients reactions   Workout:   Medicine Ball Exercises :  7 sets 60 second intervals, increase weight of Medicine Ball each set Dumbbell Exercises: 7 sets with  19, 17 15, 12, 11, 10 , 9 Reps , increase weight of dumbbells with...
GripR and VipR Functional Training Circuit Workout

GripR and VipR Functional Training Circuit Workout

Today I am combining two training tools, GRipR (By Escape Fitness) and ViPR for a functional training circuit. These exercises provide full body workout by using body weight exercises with the Gripr and VipR. These 2 training tools can easily be used with indoor boot camps and outdoor boot camps. The intensity of this workout can be increased by tempo and weights of the GripR and ViPR. Get access to our FREE Three EBooks and course by simply joining this newsletter. Also enjoy regular emails sharing exercises, blogs, live course dates and special offers.   The GRIPR The GRIPR is ideal for individual exercises but, as it’s made to withstand the toughest of treatment by using micro grade steel sand within a double stitched neoprene bag.  It is  also perfect for small group training sessions where it can be used for dynamic throwing and explosive catching drills. Progressive and suitable for a wide range of users. The steel sand displaces rapidly, so bags can be placed on the arms, legs and feet. Trains deep core muscles while adding an exciting and unpredictable element to your workouts – your body never knows what’s coming next. GRIPR’s work as a Momentum Tool because of the unique shape.  GRIPR’s work as a Gravity Tool by offering a lot of different weights.   The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge...

Cable Pulley and Sand Bag (By Escape Fitness) Exercises and Workouts

Today’s workout will combine Cable Pulley and Sand Bag (By Escape Fitness) training tools. These exercises provide a full body workout. The Cable Pulley is a great controlled weight lifting workout for upper and lower body. The Sand Bag exercises provides overall strength training and stress relief.   Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the affect of gravity. When your client is attached to the cable can also change the affect of ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.   Sand Bag Training: The unstable load of the Sand Bag, makes users work harder and activates the stabilizing muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility. Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps. The Sand Bag easily provides your clients with a full body workout. The Sand Bag can be used in your...
Core Momentum Trainer (CMT) By Escape Fitness

Core Momentum Trainer (CMT) By Escape Fitness

The Core Momentum Trainer (CMT) By Escape Fitness has been launched in the UK and here in the US.  The CMT is the brand new industry training tool that works specifically with momentum. Designed originally by a Physical Therapist and Engineer, it is built to provide an accurate for on the body just as the joint moves to strength. The tool uses momentum to develop an internal force in the power core. Each force hits the body like a pulse, so hits the core in conjunction with the rest of the body. REACH THE CORE, ACCURATELY AND EVERY TIME – As the name suggests, the CMT is all about developing the core – and all of the muscles involved in performing movement. The lubricated steel shot inside the CMT collides with the cavity walls and this force transfers to the user. It’s a significant force and you have to work hard to precisely control it – and that’s what develops core strength. MOVEMENT AND SOUND COMBINE FOR INSTANT FEEDBACK – Performing a movement correctly makes sure that the material collides with the ‘sweet spot’ in the cavity. The shape of the CMT and the material itself ensure a force is generated to get the core reacting in the optimum way. Hitting the sweet spot also creates a sharp, sudden sound. A change in tone occurs if the user loses focus or becomes fatigued, so users and coaches alike get instant, audible feedback to accompany the physical experience. Escape Training and FASTER Health and Fitness have created the ultimate Core Momentum Trainer (CMT) Instructor Training Course. This course is designed to show you...

Kettlebell and Body Weight Exercises and Workouts

Ah yes, the big bright yellow ball of warmth is out first thing this morning. I have decided to take today’s workout outside. I am combining kettlebell and body weight exercises in this workout. You will be able to give your clients a full body workout with these two exercises. This workout includes  upper and lower body exercises. You can enhance the aerobic aspect by increasing the speed with each exercise. These exercises provides good  core workout.   Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counter weight for farm equipment, however it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions. Recently, this sport has made it back in to Fitness, and so FASTER has designed a course to show how you can develop different exercises for this sport, to develop your endurance and techniques in different ways to improve you and your clients ability in the sport. In fitness, it will show the faster exercise development in process. Body Weight Training: Today we put down the training tools and concentrate on body weight exercises for a full body workout. Body Weight Training is perfect for your clients core training. The workout is based on the HIIT training system, devised by Tabata and uses...

Training In’tension Workout with Suspension and Band Exercises

Today we are going to stick with two  training tools, Training In’tension workout with Suspension straps and band exercises. Training in’tension includes 2 of the main skills we believe all clients require, to a certain extent, to be better at moving and get better physical results. These exercises focuses mainly on being supported (often called suspended) by straps (we use www.gettrufit.com) and bands. We use the handles from our straps (www.gettrufit.com) and then a Reebok speed band (www.escapefitness.com) These body weight exercises will provide core training and aerobic workout as well. This workout will work the upper and lower body making a great full body workout.   Workout: 60 second intervals with 20 second rest between exercises repeat 5 times   Exercise 1 suspended standing press from shoulder to above head wide and forward     Exercise 2 band supported squat thrust out of sync wide to narrow     Exercise 3 suspended squat with narrow feet and press to the side     Exercise 4 band split squat jump from narrow to wide with over head push sideways     Exercise 5 suspended squat thrust feet suspended legs narrow out, wide in, narrow out     Exercise 6 band pivot rotation with press to the side     Please join our newsletter email list and we will give you a FREE Personal Training Course  Please check out our Live...

Medicine Ball and VipR Full Body Workout

Well, the rain continues here in Denver so we are still in the gym. I have combined Medicine Ball and VipR for a full body workout. These exercises will help with strength training as well as core training. Medicine Ball Training:  Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world The work great with gravity, going up to large weights and offering a unique grip challenge Having the ability to move the ball close to the body or far away allows for momentum changes Moving the ball across the ground creates momentum challenges for the body to defend Travelling over, or on and off the ball changes ground reaction and clients reactions   VipR Training: The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training. VipR will give your clients a full body workout.   Today’s workout: 45 second intervals, 15 second rest between exercises , alternate between Medicine Ball and VipR, repeat 4 times   Exercise 1 medicine ball jump out of sync wide to narrow with push forward     Exercise 2 vipr one leg rotations     Exercise 3  medicine ball...

Cable Pulley and Dumbbell Exercises and Workouts

The cold rain continues today, so we are back in the gym for a cable pulley and dumbbell workout. This workout is a full body workout. You get your weight and strength training as well as core training in this workout. This workout can easily be for your personal training and small group training clients.   Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the affect of gravity. When your client is attached to the cable can also change the affect of ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.   Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.   Workout :  5 sets   15, 11, 9, 7, 5 reps , increase weight each set   Exercise 1 Base Exercise Cable Press Rotation     Exercise 2 dumbbells standing press from shoulder to above head forward     Exercise 3 Base Exercise...

GripR and Sand Bag Exercises and Workouts

Today I thought I would combine GRipR and Sand Bag both come Escape Fitness.  By combining the GripR and Sand Bag you will be able to provide your personal training and small group training clients a full body workout and strength training. The different grips and shapes will require a  bit more dexterity throughout the workout.   The GRIPR The GRIPR is ideal for individual exercises but, as it’s made to withstand the toughest of treatment by using micro grade steel sand within a double stitched neoprene bag.  It is  also perfect for small group training sessions where it can be used for dynamic throwing and explosive catching drills. Progressive and suitable for a wide range of users. The steel sand displaces rapidly, so bags can be placed on the arms, legs and feet. Trains deep core muscles while adding an exciting and unpredictable element to your workouts – your body never knows what’s coming next. GRIPR’s work as a Momentum Tool because of the unique shape.  GRIPR’s work as a Gravity Tool by offering a lot of different weights.   Sand Bag Training: The unstable load of the Sand Bag, makes users work harder and activates the stabilizing muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility. Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and...

Jumping In and Out of Sync Exercises

The lightening has started and startled me, so I thought lets do some jump exercises. Jumping is a Change in direction, at pace (similar to turning, kicking or throwing) Locomotion (sprint where the direction of the leg coming through changes the force from being horizontal to vertical) Vertical displacement (where the emphasis is really on the down, with the result being the up straight after, continuing at pace enough that it takes the client from the floor) Jumping out of sync (so one leg traveling one way and the other leg traveling the other) in the sagittal plane (so forward and back) is a great way to vary up your training with a client. This vide shows the movement on the spot. As well as performing this movement on the sport, you can take it in to different places and so by this I mean you can start to travel forward and back, left and right and rotating left and right as well as all the angles in between. Personal Trainers can use these exercises with their clients both indoor and outdoor bootcanps. The client will get the double benefit of training their lower body while also getting an energy system work out like no other! By changing up the pace and rest time, and keeping the client some what in the dark about when the last set or reps are, then you can effectively lean on the central governors and deliver a session that will essentially leave the client with a lot less in reserve than other training sessions. ​We use bands, barbell, medicine ball and dumbbells with these...

Medicine Ball Exercises and Barbell Exercises

Today’s combine workout with training tools Medicine Ball and Barbell. This workout is big on strength training and core training. The workout can be intensified by increasing the weight of the medicine ball and increasing the weight load on the barbell.   Medicine Ball Training:  Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world The work great with gravity, going up to large weights and offering a unique grip challenge Having the ability to move the ball close to the body or far away allows for momentum changes Moving the ball across the ground creates momentum challenges for the body to defend Travelling over, or on and off the ball changes ground reaction and clients reactions   Barbell Training:    Barbells are the traditional training tool that can be used in many ways. In traditional and Olympic Lifts, they work as the ultimate in gravity enhancers. Using the Barbells rolling property then they can change gravity reactions while creating momentum. As a long level or asymmetrically loaded training tool then the barbell is great for momentum.   Workout: 30 second intervals per exercise 15 second rest between exercises Repeat 5 times   Exercise 1 medicine ball curl to rotation     Exercise 2 barbell jump forward and back in sync with push forward     Exercise 3 medicine ball hand pivot side to side     Exercise 4 barbell squat with wide feet move     Exercise 5 medicine ball jump out of sync forward and back with push wide   Exercise 6 barbell pivot forward and back move     Please Click Here For Your Free...

Band (Resistance Training) and Kettlebell Exercises and Workouts

The cold, rain and snow has subsided here in Denver and the sun has returned! It is time to get outside for a workout of Band  and kettlebell training tools. Training with Bands Bands have always been a popular way of training people, bands allow for easy transport, they offer enough resistance for the average client and they are not as intimidating as other pieces of training equipment. At FASTER we put the band to the 5 defined skills that we train around, then develop exercises to move the limbs and keep the torso still, or to accelerate the body in to new ranges, increasing the clients ability to slow down new motions. Bands have an increasing curve of resistance as they get longer. Using them creatively they can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands work as an unnatural momentum force on full ranges. Momentum, or initial power creation for end ranges work really well with bands . Using a band to pull a client off course while the travel is a great sports specific training exercise. Kettlebell Training The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counter weight for farm equipment, however it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these...

7 Suspension Exercises For Body Weight Exercises

Today we are all about  Training while Suspended. Training while suspended can both assist and resist gravity. We use TruFit Unit 2.0. Moving while moving the TruFit Unit  can cause a swing in momentum. Hanging up a leg can change the way the body gets to react to the floor. All exercises become core specific and a challenge to stability. The equipment is  light and easy to transport anywhere. Suspension Training provides great full body workout as well as core training. FASTER has teamed up with TruFit to create: The TruFit Instructor course, powered by Faster Health and Fitness US This course is designed to take you on a journey from the basics of the TruFit Unit 2.0 amazing handles, all the way through to applying the FASTER thought process called “rule the tool.” Unlike most training manuals and courses, the goal of this course is to help you own the exercises as well as the equipment! So that means by the end of this course, many of your skills can be taken to be used with other products and help you develop width in all of your training.   Training While Suspended Workout:  60-second intervals, 30-second rest between exercises, repeat 3 times   Exercise 1 suspended standing push from chest to chest     Exercise 2 suspended squat with wide feet and press forward     Exercise 3 suspended squat with wide feet     Exercise 4 suspended squat thrust hands suspended two legs together forward and back out of sync     Exercise 5 suspended squat thrust feet suspended narrow out, wide in, out of sync     Exercise 6 suspended push press traveling right and left  ...

5 VipR Exercises For A Full Body Workout

Today’s training tool will be the VipR. The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients. VipR exercises provide great core training and strength training.   Here are 5 exercises using the VipR: VipR workout: 60 second intervals, 30 second rest between exercises, repeat 5 times   Exercise 1 vipr jump 1 to 2 forward     Exercise 2 vipr floor push up     Exercise 3 vipr lunge wide     Exercise 4 vipr lunge forward and press to the side     Exercise 5 vipr bent over row with rotation     Click here for your FREE Personal Training Course   Please click here for FASTER’s Career...

5 Cable Exercises for Strength Training and Full Body Workout

Since it is raining and I had a great and long night out, I thought it best to sweat out the toxins. I am using only the cable pulley machine for this full body workout. Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the affect of gravity. When your client is attached to the cable can also change the affect of ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises. Workout: Key is to move quickly through these exercises, push your clients, not looking for performance just get the job done! 5 sets  4 , 5, 6, 24 , 2 reps per exercise  , increase weights with sets 1-3, low weight for set 4 and heavy weight for the last set   Exercise 1 Base Exercise Cable 1 leg reach rotation     Exercise 2 Base Exercise cable press   Exercise 3 Base Exercise Cable Reverse Flys     Exercise 4 Base Exercise Cable Squat Feet Out and Press Rotation     Exercise 5 Base Exercise Cable Pivot Right and Left Rotation     If you would like to see FASTER’s latest course click here Functional Training Circuits . Please Click here for FASTER’s FREE Personal Training...

Squats using training tools that end in bell, Dumbbell, Kettlebell and Barbell

I was influenced to do a workout of squats, so I thought lets do them weight based  using there three training tools, Dumbbell, Kettlebell and Barbell. Your clients will feel this workout! Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed. Kettlebell Training: The Kettlebell is unique in the way its shape facilitates the full potential of momentum. The Traditional Russian Kettlebell weighs 1 Pood, which is approximately a 16 KG Kettlebell (or 35 pounds). The handle being offset from the body of the weight, means that there is a lot of rotational shift needed to be able to control via the wrist and specific lifting techniques. Due to the handle shape, you are also able to select several different holds. Due to the large shift of momentum, the Kettlebell can be used to increase range, or facilitate power, or both. Positioned correctly, it can help you move from a squat that looks traditionally just up or down, into a squat that challenges the front or the back of the core as a decelerator. Barbell Training: Barbells are the traditional training tool has many uses. In traditional and Olympic Lifts, barbells work as the ultimate in gravity enhancers. The rolling property of barbells can change gravity reactions while creating momentum. The barbell used a long level or asymmetrically...

Trilogy Workout With Core Momentum Trainer, Sand Bag and Gripr (All From Escape Fitness)

Today I thought to punish my body so I have combined Core Momentum Trainer( CMT), GRipR and Sand Bag for a longer, full body workout. Core Momentum Trainer The CMT is the brand new industry training tool that works specifically with momentum. REACH THE CORE, ACCURATELY AND EVERY TIME – As the name suggests, the CMT is all about developing the core – and all of the muscles involved in performing movement. The lubricated steel shot inside the CMT collides with the cavity walls and this force transfers to the user. It’s a significant force and you have to work hard to precisely control it – and that’s what develops core strength. MOVEMENT AND SOUND COMBINE FOR INSTANT FEEDBACK – Performing a movement correctly makes sure that the material collides with the ‘sweet spot’ in the cavity. The shape of the CMT and the material itself ensure a force is generated to get the core reacting in the optimum way. Hitting the sweet spot also creates a sharp, sudden sound. A change in tone occurs if the user loses focus or becomes fatigued, so users and coaches alike get instant, audible feedback to accompany the physical experience.   The GRIPR The GRIPR is ideal for individual exercises but, as it’s made to withstand the toughest of treatment by using micro grade steel sand within a double stitched neoprene bag.  It is  also perfect for small group training sessions where it can be used for dynamic throwing and explosive catching drills. Progressive and suitable for a wide range of users. The steel sand displaces rapidly, so bags can be placed on...

7 Body Weight Exercises And Full Body Exercises

Today we put down the training tools and concentrate on body weight exercises for a full body workout. Body Weight Training is perfect for your clients core training. The workout is based on the HIIT training system, devised by Tabata and uses original exercises.  However the system load to rest ratio is the same. All the exercises are functional, whole body and tough. All of them are combinations of on the floor and upright movements. This is a great exercise protocol if you have little time and want to work really hard.   Workout:  30 second intervals  for each exercise , 15 second rest between exercises, repeat 4 times   Exercise 1 body weight split squat body weight move       Exercise 2 Body weight hand lunges forward move     Exercise 3 body weight narrow feet squat thrust move     Exercise 4 Body weight lunge anterior with big reach posterior above head move     Exercise 5 Body weight hand lunges rotate right and left move     Exercise 6 Body weight 1 leg squat with opposite side reach move     Exercise 7 Body Weight Power Push Up     Click Here For Your Free Personal Training Course  Please Check Our Live...

Today’s Workout with Band Exercises and Sand Bag (By Escape Fitness) Exercises

Today I thought of combining Band Training and Sand Bag Training to create a mini training circuit. I am looking to improve my reaction time to different body movements caused by a variety of training tools.  So, for the record I am not the a great athlete so my coordination is a work in the progress.  The mixing up of training tools will provide the variety in a fitness program to keep one interested and provide full body workout.   Band Training: Bands have an increasing curve of resistance as they get longer. Bands can be used creatively, can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands also work as an unnatural momentum force on full ranges. Momentum, or initial power creation for end ranges work really well with bands. Bands are  great sports specific training exercise because  you can pull a client off course while  the client is headed in a certain direction. Sand Bag Training: The unstable load of the Sand Bag,  makes users work harder and activates the stabilizing muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility.  Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps. The Sand Bag easily provides your clients with a full body workout. The Sand Bag can be used in your clients personal...

Cable Pulley and Dumbbell Exercises and Workouts

Hello: Today I thought I would try a workout that  combines cable exercises and dumbbells. This workout will provide your clients with full body workout, weight training and strength training. For your clients that would like to add an extra session but short on time cable and dumbbell workout fits the bill. Cable Training: Cables are a great way of adding momentum.  Adjustable cable columns allow for specific paths of momentum. Using a pull from below will enhance gravity. Being attached to the cable can change ground reaction Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed. Workout 7 sets per exercise, 15-13-11-10-9-7-5 reps per set   Exercise 1 Base Exercise Cable Pivot Rotation and Press     Exercise 2 dumbbells squat with feet rotated out and press rotation     Exercise 3 Base Exercise Cable Low to High Row     Exercise 4 dumbbells hand lunge forward     Exercise 5 Base Exercise Cable Push Press moving Forward     Exercise 6 dumbbells squat with narrow feet and press to the side     Click here for a FREE Personal Training Course Please click here to see if there is a FASTER Live Course near...

Medicine Ball and GripR Exercises and Workouts

  Today’s workout combines Medicine Balls and GripR.  These exercise tools provide great body weight workouts as well as stress relief.  The combination requires quick changes between exercises. This workout is perfect for personal training and small group training. The medicine Ball and GripR workout can staged outside as well as in your studio.   Medicine Ball Exercises  have progressed a long way since they were first introduced to the fitness world. They work great with gravity, going up to large weights and offering a unique grip challenge to boot. Having the ability to move the ball close to the body or far away allows for momentum changes. Moving the ball across the ground creates momentum challenges for the body to defend. Travelling over, or on and off the ball changes ground reaction and clients reactions. The GRIPR Resistance Trainer  is ideal for individual exercises but, as it’s made to withstand the toughest of treatment by using micro grade steel sand within a double stitched neoprene bag, it’s also perfect for small group training sessions where it can be used for dynamic throwing and explosive catching drills. But remember girls and boys these are not used as weapons!  Progressive and suitable for a wide range of users. The steel sand displaces rapidly, so bags can be placed on the arms, legs and feet. Trains deep core muscles while adding an exciting and unpredictable element to your workouts – your body never knows what’s coming next.   Workout: 60 second intervals 30 second rest between exercises repeat 7 times   Exercise 1 medicine ball curl       Exercise 2 Gripr Grab Grip Supported Squat Thrust In Sync...

Squat Workout using Kettlebells and Suspension

Today I thought I would center the workout on ye ole squat using Kettlebells and Suspension. Squats are a great way of performing body weight exercises to help achieve results for your Personal Training clients.The squat is a whole body movement that can be driven by technique or by the goal of motion, depending on your own Personal Training style. Using 1 leg squats rather than 2 leg squats is ideal with a body weight workout because it allows the non-dominant leg to work hard without having the option of bailing out. This can lead to a less coach dominated Personal Training Session. The workout has 6  squats for you to try. They could form part of an outdoor circuit, an indoor group class or a one to one session. The exercises if done with the right intensity and over the right amount of time, would work perfectly as part of a warm-up, cool-down or the main personal training session. Workout  60 second intervals with each exercise rinse and repeat 6 times Exercise 1 kettlebell squat with feet rotated out and press to the side     Exercise 2 suspended squat with pelvis rotation and press rotation     Exercise 3 kettlebell split squat jump with backward push     Exercise 4 suspended squat with feet rotated out     Exercise 5 kettlebell squat with pelvis wide and press forward     Exercise 6 suspended squat thrust hands suspended legs narrow out, wide in, narrow out     Please click here to see FASTER Live Courses If you would like to learn more about Exercise Design Theory please click Functional Training...

VipR and Sand Bag ( By Escape Fitness) Exercises and Workouts

Today I wanted to try mixing VipR and Sand Bags (By Escape Fitness) exercises in a workout. I think the change up between these two training tools might provide a little getting used to. Hopefully the transition between each exercise will get a bit easier.  I like the difference of the structure of the VipR with a wide grip to the Sand Bag with a narrow grip. This workout provides strength training and great core workout. The VIPR is(Vitality. Performance. Reconditioning) a great training tool designed specifically for functional training. Its multiple handles allow for variations in momentum. The weights allow it to work as a great way of enhancing gravity in movement. Due to its durability, the VIPR can be jumped over and so provide a challenge to ground reaction. ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of your clients Sand Bag (By Escape Fitness) : The unstable load makes users work harder and activates the stabilizing muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles. Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps. The Sand Bag easily provides your clients with a full body workout. The Sand Bag can be used in your clients personal training circuits as well as small group training circuits. The Slam...

CMT and GripR Exercises and Workouts

Today’s Workout is a combination of  2 training tools by Escape Fitness,  Core Momentum Trainer CMT and GripR. These 2 tools are excellent for core training and body weight training and full body workouts. Core Momentum Trainer (CMT) Works brilliantly as a specialist core tool, whether as the main route to core and abdominals development or as part of a varied program using multiple training methods. Ideal for accurately targeting specific muscles and movements. Mobility drills can prepare the body for all kinds of activity, from daily life tasks to specialist sports up to an elite level. Exercises can be performed standing, sitting, kneeling or travelling. This means that trainers and therapists can build exercises specifically for their clients, whatever their fitness level or desired outcomes. FASTER is the exclusive  place for you to obtain the education for the CMT. GripR: The GRIPR Resistance Trainer  is ideal for individual exercises but, as it’s made to withstand the toughest of treatment by using micro grade steel sand within a double stitched neoprene bag, it’s also perfect for small group training sessions where it can be used for dynamic throwing and explosive catching drills. But remember girls and boys these are not used as weapons!  Progressive and suitable for a wide range of users. The steel sand displaces rapidly, so bags can be placed on the arms, legs and feet. Trains deep core muscles while adding an exciting and unpredictable element to your workouts – your body never knows what’s coming next.   Workout 60 second intervals per exercise, rinse and repeat 6 times 30 second rest period between exercises   Exercise 1 : CMT lateral step...

Weight Training with Dumbbells and Barbell

Good morning! Today it is raining and cold here in Denver so I decided that some weight training will help warm my body up! The workout will include dumbbells and barbells. You can create a full body workout that will fire up your clients upper and lower body. As with any weight training, please always look after your clients safety and coach proper techniques. These workouts provide strength training as part of an overall fitness program. These exercises include squats, lunges and power moves working glutes, core, biceps, chest and back. Dumbbell Training : One of the oldest uses of dumbbells is to increase the gravity load on the body. The dumbbell becomes effective at enhancing momentum by moving them around the body. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed. Barbell Training : Barbells are the traditional training tool that has many uses. Barbells used in traditional and Olympic Lifts, they work as the ultimate in gravity enhancers. Using the Barbells rolling property then they can change gravity reactions while creating momentum. The  barbell is great for momentum when used as  a long  level or asymmetrically loaded training tool. Today’s Workout: 7 sets of 12 reps per exercise To increase intensity increase weights in each set. 30 second rest between sets   Exercise 1 dumbbells leg reach backward and press to the side     Exercise 2 barbell 3 point hand lunge rotation       Exercise 3 dumbbells push press traveling forward     Exercise 4 barbell bent over row wide to narrow    ...

Resistance and Strength Training with Bands and Medicine Balls

Today, I thought what would it be like to create a workout utilizing Bands and Medicine Balls. This workout will not only work your clients core training but provide full body weight and strength training. Band Exercises work as an unnatural momentum force on full ranges .Momentum, or initial power creation for end ranges work really well with bands. Using a band to pull a client off course while the travel is a great sports specific training exercise. Bands have an increasing curve of resistance as they get longer. Using them creatively, they can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands provide the perfect resistance training. Medicine Ball Exercises have progressed a long way since they were first introduced to the fitness world. They work great with gravity, going up to large weights and offering a unique grip challenge to boot. Having the ability to move the ball close to the body or far away allows for momentum changes. Moving the ball across the ground creates momentum challenges for the body to defend. Travelling over, or on and off the ball changes ground reaction and clients reactions. Workout 60 second interval for each exercise 20 second rest between exercises 6 sets, 60 second rest between sets   Exercise 1 band standing push from chest to knee     Exercise 2 medicine ball jump 1 to 2 back     Exercise 3 band hand pivot side to side move     Exercise 4 medicine ball jump 2 to 1 right and left with push wide     Exercise 5 band deadlift narrow to wide move     Exercise 6 medicine ball one...

Today’s Workout: Suspension Training and Barbell Exercises

I thought today I would try mixing things up a bit. I am combining Barbell Exercises and Training While Suspended. Barbells are the traditional training tool that can be used in many ways. In traditional and Olympic Lifts, they work as the ultimate in gravity enhancers. Barbells rolling property then they can change gravity reactions while creating momentum. As a long level or asymmetrically loaded training tool then the barbell is great for momentum. Training while Suspended Training while suspended can both assist and resist gravity.  Moving while moving the straps can cause a swing like momentum.  Hanging up a leg can change the way the body gets to react to the floor. All exercises become core specific and a challenge to stability. The goal is to have muscles react a little faster to a changes in movements switching form Barbell to Suspension.  The first couple sets for me will not go very quickly!  The workout has weight training, body weight training, balance and stability. Workout: 30 second intervals per each exercise 30 second rest period between exercises Rinse and Repeat 6 times   Exercise 1 barbell 3 point prone and leg reach up     Exercise 2 suspended squat with pelvis wide     Exercise 3 barbell press above head backward     Exercise 4 suspended squat thrust feet suspended wide out, narrow in, out of sync     Exercise 5 barbell jump right and left in sync with push wide     Exercise 6 suspended squat thrust hands suspended narrow out, wide in, out of sync     Would you like to learn more about Exercise Design Theory, click here Functional Training Circuits . Click here for your  FREE Personal...

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