Exercise Programming

The NASM-CPT Podcast: Stabilization Endurance Training – Workout Fitness Article

The NASM-CPT Podcast: Stabilization Endurance Training This episode discusses the Stabilization Endurance Training phase of the OPT™ Model. In this session, there is a discussion about all the components leading up to resistance training which include: Flexibility (SMR and static stretching)CoreBalanceReactive training SAQ Rick Richey answers questions such as: “Why does NASM suggest flexibility to be done before the workout?” and “Why is core done at the start instead of the end of the workout?” Then, we discuss horizontal and…

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Customize Winter Workouts to Prep Clients for Snow and Ice Sports – Workout Fitness Article

Customize Winter Workouts to Prep Clients for Snow and Ice Sports Originally published in the Winter 2020 issue of American Fitness Magazine. The dawning of true winter—and holiday gifts of down-filled jackets and cozy snow gloves—may have clients eagerly anticipating a day on the slopes. For those who have yet to start schussing down the mountain, circling the ice rink or shredding it on their snowboards, some targeted training can help them avoid injury and build strength where they will need…

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Planning Training Around One’s Own Biological Clock for Peak Performance – Workout Fitness Article

Planning Training Around One’s Own Biological Clock for Peak Performance The expression “training around the clock” has more scientific merit than many would expect. Typically, it’s used to refer to the daily grind of balancing training with work, meal preparation for training, and finding time to recover.   For sleep scientists, we think of training around the clock as the literal biological clock, a unique series of biological factors that determine when we release certain wake-promoting hormones, recovery-promoting hormones, and sleep-promoting…

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Even More Periodization and Programming – Workout Fitness Article

Even More Periodization and Programming Periodization and programming are not necessarily the same thing. Periodization is the cycles of training that take place. Often, we talk about macro, meso, and micro cycles. In sports, the periodization may include those concepts, but change based on the season: off-season, pre-season, in-season, and hopefully … post-season. Off-season may have several different training cycles. Early on it will be focused on recovery! After a progressive lead-in (a long micro-cycle or a single mesocycle) the…

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Corrective Exercise – The Importance of Sleep and Recovery – Workout Fitness Article

Corrective Exercise – The Importance of Sleep and Recovery When we think of corrective exercise, we often picture the process of trying to correct a less than optimal movement pattern with rolling, lengthening, activation, and integration techniques. Improving movement quality requires an individual to inhibit and lengthen overactive muscles while activating and strengthening underactive muscles. The individual then finishes it off with integrated movement patterns (i.e., “exercise”) to re-learn the new pattern. However, any neuromusculoskeletal correction must, first and foremost,…

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Recovery and the NASM OPT™ Model – Workout Fitness Article

Recovery and the NASM OPT™ Model Getting the most out of each workout requires more than just following a great training program. Consistent performance also requires an optimal balance between training and recovery. Mention the subject to most clients, though, and you’re likely to meet with disinterest or even resistance. Clients rarely think of recovery as a planned activity, and others go so far as to believe that time spent recovering will interfere with goal achievement.   So, in addition to all…

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