Programming ESD

CARDIAC OUTPUT/SISS

What is it?
• The foundation for aerobic fitness and a metabolism for fat loss.
• Develops the cardiovascular capacities needed for a high level of conditioning

Who needs it?

Clients looking to perform cardiovascular activity while
Clients looking to improve VT1 Fat loss clients
staying anabolic (protecting muscle mass)

How do we do it?
Zone 2 HR (VT1) 20-90min/session 1-4x/wk 8-16 weeks

Modalities?
Any low intensity: incline walking, stair mill, jogging, biking, swimming, ellipticals

How do we measure progress?

Increase in incline at same Zone 2 Increase in speed at same
Increase in power (watts/METs) at Zone 2 HR
HR Zone 2 HR
CARDIAC OUTPUT/SISS
If you see a VO2 that looks like this...

Goal Examples:
Get back into shape and feel like I did
Lose last 10 pounds of baby weight before Be able to keep up with my kids during the Turkey Trot 5K
when I was 30 (now that I’m 50!) and be
30th birthday in Feb 2020 run on Thanksgiving 2019 able to age gracefully

Benchmark Examples:
Lower Average Heart Rate by 5BPM
Increase max distance on 45min Bike by 5% Decrease time on 5 mile jog by 5% for 30 min on bike maintaining 100
watts

Programming Implications Examples:

Hypertrophy and/or strength training Recovery tool for power/speed based training 10-20
Build aerobic foundation
supplement 1-2x weekly minute post session or 30-40 minutes on own
TEMPO INTERVALS/ SIIT
What is it?
• A moderate intensity method that improves the body’s ability to recover from high-intensity exercises, increases work capacity and promotes
regeneration without leading to further fatigue
• The first step in learning dynamic energy control to develop the skill of managing pace and recovery between repeated bouts of activity

Who needs it?

Clients who have spent time working on cardiac output, looking to
Below average VT1
advance

How do we do it?
10-12 sec of work at 70% of max Active rest to VT1 then 10-20 reps or
1-3x/wk 6-8 weeks
intensity repeat 20-30min

Modalities?
Any low to moderate intensity exercise: jogging, bike, airdyne, rower, arc trainer

How do we measure progress?

Decreased time between intervals (improved HR recovery) More reps completed in time
TEMPO INTERVALS/ SIIT
If you see a VO2 that looks like this...

Goal Examples:
Get back into shape and feel like I did
Lose last 10 pounds of baby weight before Be able to keep up with my kids during the Turkey Trot 5K
when I was 30 (now that I’m 50!) and be
30th birthday in Feb 2020 run on Thanksgiving 2019 able to age gracefully

Benchmark Examples:
Decrease recovery time between sets of a
Complete 2 additional intervals within 20min set
moderate metabolic circuit by 15%

Programming Implications:
Non circuit resistance training, superset at HR recovery time interval in between
most strength training sets
HIGH INTENSITY CONTINUOUS TRAINING/HISS

What is it?
High intensity, High volume training that’s based on resistance rather than speed, providing uniquely high level of stimulus. Increases aerobic
ability of fast twitch fibers

Who needs it?

Clients with high endurance needs High recovery needs

How do we do it?
10-20 minutes per set, 5 minutes 1-2 sets per
Max Resistance/Low speed 1-2X weekly
active rest workout

Modalities?
Best on Spin Bike or Life cycle bike where you can manually apply workload/wattage, also Versaclimber

How do we measure progress?

increased Resistance Increased Time under resistance Increase number of sets

HIGH INTENSITY CONTINUOUS TRAINING/HISS
If you see a VO2 that looks like this...

Goal Examples:

Be in better shape than I was in

PR my Road Bike Race in 6 months Complete annual family hiking trip without taking breaks
college 5 years ago

Benchmark Examples:
Increase Life Fitness Wattage for 10 minute Maintain 50 feet per minute cadence on Versaclimber for Maintain 30 rpm for 15 minutes at
interval from 200-250 10 minutes at highest resistance 250 W on Life Cycle Bike

Programming Implications:
1-3 exercise circuits focused on time
Good compliment to tempo strength training Supplement LISS or LIIT 1-3x weekly
under tension
HIGH RESISTANCE INTERVALS

What is it?

What is it? ● Sprints that uses high resistance to improve the endurance and recovery of fast-twitch muscle fibers.
•● Step up from Tempo Intervals into a higher intensity method that builds ability to push harder, longer in strength circuits

Who needs it? Who needs it?

•
Clients who have spent time working on tempo intervals, looking to
Below average VT1
How do you do it? advance
•
How do we do it?
What modalities?
• max intensity with
5-10 sec Active rest to VT1 then
10-20 reps or 20-30min 1-2x/wk 6-8 weeks
resistance repeat
How do we measure progress?
•
Modalities?
**potentially add in graphic
Any resisted cardio equipment, Assault bike, uphill sprints, skilmill

How do we measure progress?

Increase in distance covered Faster speed reached Increased power output More reps completed in time
HIGH RESISTANCE INTERVALS

If you see a VO2 that looks like this...

Goal Examples:
Improve my mountain bike
I want to hike Mt. Washington Improve my serve speed
climbing

Benchmark Examples:
Assault bike no hands 110 RPM
50 lb, 10 Split Squats under 11 seconds Battle ropes 20 whips under 10 seconds
for 5 seconds

Programming Implications:
supplement tempo-multi joint
Done exclusively in beginning of Supplement Single joint exercises to maximize exercises to maximize motor
workout most optimal strength 2-3 sets 8-15 reps 1-2x weekly control/skill development 2-3 sets
5-8 reps 1-2x weekly
INTENSIVE/ALACTIC INTERVALS

What is it?

● Short, intense bursts that train explosive power as well as the aerobic capacity to dynamically recover between bursts.
● Focusing on recovery further builds your bodies ability to refuel, have more energy on hand, and push harder in workouts

Who needs it?

Clients who have spent time working on high resistance intervals,
looking to advance by working at true max speed

How do we do it?
5-10 sec at max intensity Active rest to VT1 then repeat 10-20 reps or 20-30min 1-2x/wk 4-6 weeks

Modalities?
Anything that allows max effort sprints: curve, airdyne bike, versaclimber, Arc trainer

How do we measure progress?

Increase in distance covered Faster speed reached Increased power output More reps completed in time
INTENSIVE/ALACTIC INTERVALS
If you see a VO2 that looks like this...

Goal Examples:
I want to improve my basketball
I want to PR my 5K time this year I want to run a marathon at age 65
game

Benchmark Examples:

Run 10M suicide to under 9 seconds Run a treadmill sprint to 12 MPH for 10 seconds T drill in under 10 seconds

Programming Implications:
Followed by active recovery/slow
“Finisher” style exercises for performance
Typically done in beginning of session for optimal results dynamic movement to safely return
based clients 1-3x weekly
to normal HR
EXTENSIVE/LACTIC INTERVALS/ HIIT

What is it?

Lactic Intervals or "extended bursts" train explosive capacity, the body's ability to resist fatigue, as well as the aerobic capacity to dynamically recover.
The focus on recovery further builds the body’s ability to refuel, have more energy on hand, and push harder in workouts

Who needs it?

Clients who’s sports demands Client’s with Clients with healthy body comps but still trying to
Clients with well developed
extending work at athletic improve
aerobic systems
high-thresholds backgrounds

How do we do it?
30-60 sec max intensity
-low end for lactic power Active rest to VT1 then
2-5 reps 1-2x/wk 3-4 weeks
-high end for lactic repeat
capacity

Modalities?
Max effort sprint: Curve, Airdyne bike, versaclimber, Arc Trainer

How do we measure progress?

Increase power
Increase in distance covered Faster speed reached Faster heart rate recovery in 1 min
output
EXTENSIVE/LACTIC INTERVALS/ HIIT
If you see a VO2 that looks like this...

Goal Examples:

I want to perform well at my alumni LAX I want to minimize fatigue when I go

I want to play tennis with my wife when I retire
game this fall surfing

Benchmark Examples:

reach 15 MPH on Curve treadmill 5% grade run 10 mph for 45 seconds 50M Breaststroke under 60 seconds

Programming Implications:

Power/speed based resistance training Rest typically active recovery 1:2 w:r ratio 85% 1RM and up
CARDIAC POWER METHOD

What is it?

Helps improve O2 consumption at higher intensities. Improves endurance of cardiac fiber

Who needs it?

How do we do it?
2 min work 1 min rest 4-12 reps session 1-2x a week

Modalities?
Any modality that can increase HR to maximal levels in less than 2 min.

How do we measure progress?

Distance in a certain time Time to cover a certain distance Measure sets completed.
CARDIAC POWER METHOD
If you see a VO2 that looks like this...

Goal Examples:

Improve skiing conditioning so I can get more runs in I want to climb my apartment stairs
I want to improve my squash fitness
without fatiguing without getting winded

Benchmark Examples:
Stairmaster level 12 for 2 min
400M sprint in under 1 min 100 Walking lunges in under 2 min

Programming Implications:
Long duration work followed by long
Long duration work followed by short duration rest for
duration rest for performance (1/1 or 1/2 LISS 1-2x week recovery
training (2/1 or 3/2 ratio)
ratio)
THRESHOLD METHOD

What is it?
What is it?
Working at your VT2 threshold for minutes at a time to improve your VT2
•

Who needs it? Who needs it?

•
Clients willing to push into
Clients
Howwith strong
do you do it?aerobic systems Clients with athletic performance goals
discomfort
•
How do we do it?
What modalities?
•
Work at VT2 for 3-5 min Rest 2-3 min Repeat for 3-10 rounds 1-2x/week

How do we measure progress?

•
Modalities?
Treadmill, Stairmaster, rower, bike, elliptical
**potentially add in graphic

How do we measure progress?

Measure distance with set time Measure time with set distance Leave time and distance same, measure resistance
THRESHOLD METHOD
If you see a VO2 that looks like this...

Goal Examples:
Run ½ marathon under 2 hours; want to
I want to ski faster! I want to climb better on my bike
complete 5-10k race

Benchmark Examples:

run ½ mile for 4 sets under 5 min each Wall sit with 45 lbs for 5 min 110% of FTP for 4 min

Programming Implications:
Low intensity cardio 2x/wk for
Threshold training 1x/week Sport specific ESD 1x/wk
recovery
TEMPO STRENGTH TRAINING
What is it?
● Moderate intensity designed optimize oxygen utilization by the working muscles, specifically type 1 fibers
● Goal to increase cross sectional area of Type 1 fibers
● improves anaerobic endurance indirectly

Who needs it?

Moderate to high Endurance
Hypertrophy Goal Clients RMR, Fat Loss, Performance based needs
sport clients

How do we do it?
3-4 major compound movements 3-5 sets X 8-10 reps 6-8 minute active rest >4 second reps

Modalities?
Any large compound multi joint movement

How do we measure progress?

Weight increase RPE/HR response # of sessions completed per week

TEMPO STRENGTH TRAINING

Goal Examples:

Gain 10 pounds of muscle in the next 10 Increase my Squat, Deadlift, and Bench to join the 1000lb
Run a mile sub 7 minutes
months before my HS reunion club

Benchmark Examples:

Complete Tempo strength circuit of

Increase # of reps of 80% 1RM at 2-0-2 Be able to complete all 3 sets of 2-0-2 tempo reps above
Squat, Bench and Pull Ups twice in
tempo from 5 to 8 75% 1RM
one week

Programming Implications:

1-2 main lifts per day followed by

Sub max loading Sets a foundation for future max effort strength training
strength based accessory work
CIRCUIT TRAINING

What is it?
● Widely used method for increasing lactic power and capacity
● Series of exercises performed in succession, creating rapid rate of ATP Turnover

Who needs it?

RMR based goals Explosive movement based needs Clients with athletics based goals

How do we do it?
60-90s for power, 1-2 minutes for primarily explosive 1-3 mins rest
2-3x weekly
capacity exercises between sets

Modalities?
Anything that can be done in the adequate rep range for the goal at hand, ie: explosive for power, lower for capacity and endurance

How do we measure progress?

increase number of exercises in decreased rest interval with sustained
increase # of reps, rounds etc.
circuit amount of work
CIRCUIT TRAINING

Goal Examples:

Go to a group exercise class with my

“Feel less tired throughout my day” “I want to have the energy to keep up with my grandkids”
friends

Benchmark Examples:

Complete 4 exercise plyo circuit 3x with no 25 beat HR recovery in less than a minute following 1 Complete 5 exercise strength circuit 3
more than 90s rest between sets round through 4 exercise circuit times without dropping weight or reps

Programming Implications:

Classic bootcamp style/metabolic Create density within training session; increase in-session
Push, pull, squat, hinge, core model
conditioning efficiency
MAX STRENGTH TRAINING

What is it?
What is it?
•
Completing strength training at near maximal intensity

Who needs it?

Who needs it?
•
Intermediate-advanced clients 2 or above on TSPU
How do you(cycle
do it?2 or 3) Clients looking to compete in strength sports
required
•

What modalities?
How do we do it?
•
Rest minimum of 2 min,
1-3 reps at 90-100% of 1RM Sets of 3-5 up to 5 (complete 1-2x/week
How do we measure progress? recovery)
•

**potentially add in graphic

Modalities?
Use of barbells, bench press, back squat, front squat, deadlift variations. Used best with bilateral movements

How do we measure progress?

Increase in load Increase in volume at specific loads

MAX STRENGTH TRAINING

Goal Examples:

I want to bench as much as I did when I

I want to deadlift more than my boyfriend I want to sprint faster on my bike
was in college!

Benchmark Examples:

Increase back squat 10% (currently

Bench Press 225 for 3 reps Deadlift 2X bodyweight for 1 reps
at “X” lbs)

Programming Implications:

Incorporate power/speed/agility work prior Periodize into strength training

Perform in a non-fatigued state
to completing max lifts microcycle followed by deload