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Cosa realmente
VOGLIONO i
vostri clienti?
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Ipertrofia
Perdere grasso
Essere in forma!
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Di cosa hanno
realmente
bisogno i nostri
clienti?
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Sei pazzo??
Se non do loro ciò
che desiderano,
perderò clienti!!!
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Quindi...
Che tipo di allenatore sei?
Quali sono i tuoi obiettivi
come allenatore?
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Cos’è l’Allenamento
Funzionale?
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Per BPro, Allenamento
Funzionale è ...
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Ma prima di arrivare a questo, abbiamo bisogno
di una progressione
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Fondamenti di Allenamento
Funzionale
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Qual’è l’importanza di
un Sistema d’Allenamento
?
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BPro System
5 Base Phases 4 weeks or 12 trainings for phase
Transitions Phases
Advanced Training
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Kettlebells
Sleds
Medicine Balls
Naval Ropes
Row Ergometer
Mini Bands
Suspension Tools
Usiamo questi attrezzi nel nostro
Sistema d’Allenamento:
Super Bands
Barbells
Plates
Dumbells
Box Jumps
Agility Ladders
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References Michael Boyle Gray Cook
Dr. Stuart McGill
Pavel Tsatsouline
Jim Wendler Fabio Zonin
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Alleni questi tipi di clienti?
Soffrono di mal di schiena?
Che tipo di esercizi vengono loro proposti nelle palestre
convenzionali?
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Approccio “Joint by Joint”
Funzioni articolari
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ANKLE - MOBILE
KNEE - STABL
E
HIP - MOBILE
LOMBAR SPINE - STABL
E
T-SPINE
-
MOBILE
SCAPULOTHORACIC - STABL
E
SHOULDER - MOBILE
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MOVEMENT
PREP
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Warm up sheet per le 5 Fasi 25 esercizi
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• Adduzione + Rotazione Interna del Femore.
E’ Disfunzionale!!!.
• Come evitare una disfunzione?
Stabilità del ginocchio
Attivazione del gluteo
medio come stabilizzatore
del ginocchio.
Esercizio
Correttivo
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Stabilità del ginocchio
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• Creare un movimento che sia dissociato dal tratto lombare
della colonna vertebrale
Mobilità dell’anca
● Stimoli statici e dinamici
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• CORE training – Responsiblie della forza e
della stabilità contro carichi esterni.
Stabilità Lombare
• ANTI è la parola-chiave.
• Basi stabili ed instabili.
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Stabilità Lombare
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• Una carenza nella mobilità del tratto toracico della
colonna vertebrale può creare dolori cervicali o
lombari, a causa dei movimenti compensatori.
Mobilità tratto Toracico
Stabilità Scapolotoracica
Mobilità Spalla
• Una carenza nella mobilità del tratto toracico in
estensione è correlato con una mancanza di stabilità
scapolotoracica e mobilità della spalla.
• Cause: Stile di vita sedentario? Allenamento da seduti?
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Mobilità tratto toracico
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Stabilità Scapolotoracica
Mobilità Spalla
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STRENGTH
TRAINING
e
ALLENAMENTO
FISICO
FUNZIONALE
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• Portare il concetto di FUNZIONE nello Strength Training.
• Organizzare l’allenamento attraverso PROGRESSIONI.
• Stabilire e consolidare corretti schemi motori.
• Le progressioni ci indicano da dove partiamo e dove vogliamo giungere. E’ un passaggio fondamentale nel processo di sviluppo neuromotorio.
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2 X WEEK
Strength Metabolic
KDBS PWA SR SP
HPU VPR AL
SLAW-AH HDU MB-AR
Strength Metabolic
HDB KDBA SPL AR
HPR VPU MB-AML
KDU SLWA-AR KDP
3 X WEEK
Strength Metabolic
KDBS SLAW-AH SR MB-AR
HPU KDBA AL
Strength Metabolic
HDB SLAW-AR SP KDP
EV HDU MB-AML
Strength Metabolic
PWA KDU AR SPL
HPR VPU CE
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CORE
STABILITA’ LOMBARE PARETE ANTERIORE
ANTI-ROTAZIONE (SLPA-AR)
STABILITA’ LOMBARE PARETE ANTERIORE
ANTI-FLESSIONE LATERALE (SLPA-AFL)
ACCESSORI PARETE POSTERIORE (APP)
STABILITA’ LOMBARE PARETE ANTERIORE
ANTI-IPERESTENSIONE (SLPA-AI)
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CORE
STABILITA’ LOMBARE PARETE ANTERIORE
ANTI-IPERESTENSION (SLPA-AI)
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CORE STABILITA’ LOMBARE PARETE ANTERIORE
ANTI-ROTAZIONE (SLPA-AR)
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CORE
STABILITA’ LOMBARE PARETE ANTERIORE
ANTI-FLESSIONE LATERALE (SLPA-AFL)
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CORE
STABILITA’ LOMBARE PARETE POSTERIORE (SLPP)
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Accosciata Bilaterale Base
Simmetrica(ABBS)
Accosciata Bilaterale Base Alternata
(ABBA)
Accosciata Unilaterale (AU)
LOWER BODY
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Accosciata Bilaterale Base
Simmetrica(ABBS)
LOWER BODY
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Accosciata Bilaterale Base Alternata
(ABBA)
LOWER BODY
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Accosciata Unilaterale (AU)
LOWER BODY
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Movimento Imperniato sull’Anca
Bilaterale(MIAB)
MIAB: Movimento Imperniato sull’Anca
Unilaterale(MIAU)
LOWER BODY
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Movimento Imperniato sull’Anca Bilaterale(MIAB)
LOWER BODY
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Movimento Imperniato sull’Anca Unilaterale (MIAU)
LOWER BODY
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SPINTA ORIZZONTALE (SO)
SPINTA VERTICALE (SV)
UPPER BODY
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SPINTA ORIZZONTALE (SO)
UPPER BODY
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SPINTA VERTICALE (SV)
UPPER BODY
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TRAZIONE ORIZZONTALE (TO)
TRAZIONE VERTICALE (TV)
UPPER BODY
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TRAZIONE ORIZZONTALE (TO)
UPPER BODY
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TRAZIONE VERTICALE (TV)
UPPER BODY
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METABOLIC
TRAINING
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Generalmente qual’è
la strategia seguita
quando l’obiettivo
del cliente è perdere
grasso corporeo?
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Utilizzo di diversi stimoli, processi
metabolici e neuromuscolari, al fine di
ottenere la “rottura dello stato di
equilibrio del corpo” (omeostasi)
rendendo possibile il dispendio del
più alto quantitativo di energia
possibile.
OBIETTIVI DELL’ALLENAMENTO
METABOLICO
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• Stimolare il sistema cardiovascolare
• Stimoli sempre più intensi
• migliore uso del sistema neuromuscolare
• Minore impiego di tempo
• Incremento del metabolismo basale
(BMR)
• Diminuzione della percentuale di massa
adiposa
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CS – Corda Simmetrica
CA – Corda Alternata
MB-AR – Med Ball Anti-Rotazionee
MB-AML – Med Ball Anti-Movimento Lombare
SA – Scala Agilità
SS – Spinta Slitta
TS – Traino Slitta
PEG – Potenziamento Estensori Ginocchio
PEA – Potenziamento Estensori Anca
EA – Esercizi Ausiliari
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AGILITY LADDER
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SLED TRAINING
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SLED TRAINING
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UPPER BODY POWER
MEDICINE BALL
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UPPER BODY POWER
MEDICINE BALL
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LOWER BODY POWER
PLIOMETRIA
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NAVAL ROPE
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KETTLEBELL
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ESERCIZI ACCESSORI
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ADVANCED
TRAINING
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E’ SEMPRE NECESSARIO TESTARE L’1 RM? Peso x Ripetizioni = X1
X1 x 0.0333 = X2
X2 + peso = 1 RM stimato
Usate il 90% di questo numero come se
fosse il vostro massimale in allenamento
(TM).
Squat: 150kg (Max) x .9 = 135kg (TM)
B. Press: 100kg (Max) x .9 = 90kg (TM)
M. Press: 70kg (Max) x .9 = 63kg (TM)
Deadlift: 170kg (Max) x .9 = 153kg (TM)
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Weekly Distribution
Week 1 Week 2 Week 3 Week 4
WARMUP
40%/50%/ 60%
WARMUP
40%/50%/ 60%
WARMUP
40%/50%/ 60%
WARMUP
40%/50%/ 60%
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 10 reps
75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 10 reps
85% x 5 (+) 90% x 3 (+) 95% x 1 (+) 60% x 3 x 10
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OBRIGADO
THANK YOU
GRAZIE MILLE
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