| Analytical and Segmental Muscular Strengthening of the Abdominal Muscles and the Thoracic Diaphragm The abdominals (obliques, transverse, pyramidals and rectus abdominus) and the thoracic diaphragm need to be properly trained. These muscles are not only functional but aesthetic. That is why students will learn hundreds of exercises that will specifically target these muscles. Seminar Outline: - technical analysis of the movements which are the basis of muscle strengthening - learning to perfect the movement (progression factors) - how to avoid injury with the appropriate preparation - types of cool-downs for better recovery - dietary factors - quality effort in terms of strength, volume, power, speed, resistance, endurance and fitness maintenance - planning training sessions - multiple strengthening methods - muscular re-education programs - sports preparation programs Analytical and Segmental Muscular Strengthening of the Lower Limbs There are hundreds of specific exercises which can solicit the proximal, distal, medial, lateral, middle, superficial or deep portions of each muscle (i.e. proximal psoas or distal tibialis anterior) in the lower extremities. The thorough details that are covered in this class will allow for an understanding of the numerous exercises that target specific areas of the lower limb. Seminar Outline:
- technical analysis of the movements which are the basis of muscle strengthening - learning to perfect the movement (progression factors) - how to avoid injury with the appropriate preparation - lower extremity warm-ups - quality effort in terms of: strength, volume, power, speed, resistance, endurance and fitness maintenance - planning training sessions with respect to time availability - strengthening methods for all the lower extremity muscles - muscular re-education programs - sports preparation programs Analytical and Segmental Muscular Strengthening of the Upper Limbs and the Trunk The large muscles (latissimus dorsi, trapezius, rhomboids, quadratus lumborum…) need to be trained with a lot of specific movements in relation to the specific quality of training that you need (strength, volume, power, speed, resistance, endurance and fitness maintenance) for each muscle group. The spinal muscles need to be trained to improve their ability to provide postural support. There are also numerous, yet specific exercises which can solicit the proximal, distal, medial, lateral, middle, superficial or deep portions of each muscle (i.e. deltoids or thumb flexor) in the upper extremities. Students will learn hundreds of exercises. Seminar Outline: - technical analysis of the movements which are the basis of muscle strengthening - learning to perfect the movement (including progression factors) - how to avoid injury with the appropriate preparation and warm-ups - quality effort in terms of: strength, volume, power, speed, resistance, endurance and fitness maintenance - strengthening methods for the upper extremities and trunk muscles - muscular re-education programs - sports preparation programs How to Organize the Education and the Progression of a Global Movement (Tests, Adaptation, Training, etc.) : The Squat A complete analysis of the squat with respect to the entire body. There are over a hundred progressions that have to be learned before a squat is completed properly. This class will cover all of these progressions and lead to a fundamental understanding of the proper method of progression leading to the completion of a biomechanically sound squat. Seminar Outline: - technical analysis of the movements which are the basis of the squat - learning to perfect the movement with a specific focus on the progression factors - how to avoid injury with the appropriate preparation and warm-ups - quality effort in terms of: strength, volume, power, speed, resistance, endurance and fitness maintenance - muscular re-education programs - sports preparation programs Qualitative and Quantitative Periodization The focus of this class is to understand quality (volume, strength, power, speed, relaxation, resistance, endurance, aesthetics, muscular re-education and fitness maintenance) and quantity (number of series, repetitions and rest time). Numerous exercises and movements will be used to teach the proper progression that is necessary to achieve specific goals. Seminar Outline: - quality: strength, volume, power, speed, relaxation, resistance, endurance and fitness maintenance - quantity: repetitions, number of series (sets) and rest time |