Session #688
Load and Explode
Presented by Lynne Skilton-Hayes, International Fitness Educator and Presenter, University of Guelph
Fitness Program Supervisor, B.Sc., canfitpro ProTrainer and ACE
No Equipment? No problem! Load and explode has you covered. This body weight only
workout will give you the high intensity metabolic effect you need to get results anytime
and anywhere. Burn calories and increase your strength and power as you move through all
planes of motion. Bring your own body and build on it!!
Objectives
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Learn to make the most of very little
Learn that equipment is not necessary in order to get a great workout
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Learn that there is an immense variety in options for cardio and strength
Benefits
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It can be structured a variety of ways – circuit, metabolic HIIT, all strength
It is inexpensive and convenient and can be done anywhere
Great total body workout with lots of core integration
Can be modified to suit all levels
Getting started
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Review what is the core
Set position
Planar Training
This is becoming more apparent in programming these days and is moving our
programming from being muscle group focused to movement focused.
Remember when trying to identify what plane a movement is in, you must analyze it from
anatomical position. Which is??
Planes of Motion
1) Sagittal Plane – front and back movements
Examples:
2) Frontal Plane – lateral or side to side movements
Examples:
3) Transverse Plane – Rotation
Examples:
Load and Explode Principles
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What is the difference between power and plyometrics?
Strength + Speed = Power
These exercises enable a muscle to reach maximum strength in as short a time as possible.
Plyometrics works on developing explosive power and maximally recruiting fast twitch
muscle fibres by eccentrically loading a muscle (deceleration) and quickly producing a
concentric contraction (exploding).
The goal is to decrease Amoritization.
contraction phases.
This is the time spent on the ground between
These exercises teach people to absorb landing and get off the ground so it is imperative
there are cues around how to properly do so i.e. absorb your landing.
As there is speed involved in the movement, it is imperative that a client or participant is
strong enough that they can maintain technique throughout. We do not sacrifice technique
for speed!
HIIT Training
Physiological and Program Benefits
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The whole premise is to increase the after burn or EPOC (Excessive Post Exercise
Oxygen Consumption). It can last for hours!!
Improved anaerobic and aerobic capacity
The rate of increase in V02max is one of the highest ever reported
Fat burn is greater when exercise intensity is high: compare two different exercise
plans for the same client – a 30 mins walk on a treadmill for a 30 year old client.
50% VO@ max
200 calories (50% fat)
100 fat calories
70% VO2 max
310 calories (40% fat)
124 fat calories
**these are hypothetical numbers of calories expended, but the percentages are accurate.
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Improve muscular strength and endurance
It is very challenging and time – efficient
It is so versatile and can be carried over into most formats
HITT Protocols
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Many different HIIT protocols
o 45/15, 50/10, 30/30, 30/15
o Tabata – 20 secs of work (the most you can muster), 10 secs of rest x 8 sets
= 4 mins
o AMGRAP: As Many GOOD Reps As Possible (different ways to do these)
*may need to review exercises ahead of time in order stay true to ratio*
 EX: 6 -8 exercises = 1 round, 10 mins to complete 10 reps each >
Complete as many rounds as you can in 10 mins
 EX: 6 - 8 exercises, in 30 sec blocks try to complete AMGRAP of each
=3 - 4 minutes of work > Could do rounds as well
The Workout
1) HIIT Cardio AMGRAP (45 seconds of work and 15 seconds of rest): 8
exercises for 2-3 Rounds
1. Alternate side lunge with rotation to star or tuck jump
2. Froggers
3. 1,2,3 punch and move lateral
4. Crab position alternate toe touches with Tricep press
5. Single Leg drive R
6. Single Leg drive L
7. Burpee drop down, 2 plank jacks
8. X country, Squat, X country, Squat
2)
3)
Tabata (20 secs work, 10 secs rest = 4 mins)
1. Alt Front Kick Squat – Sets 1, 3, 5 and 7
2. Power Squats Alt Jabs – Sets 2, 4, 6 and 8
AMGRAP – 6 exercises, AMGRAP of each exercise in 30 secs = 3 mins of
work and 1 min of rest for 2-3 rounds
1. Front/back lunge L (optional hop)
2. Skaters
3. Front/back lunge R (optional hop)
4. Power Push ups
5. Box Position
6. Walking Plank to 4 Mountain Climbers
4) Lower Body Endurance – 6 exercises, 10 reps of each – how many rounds
can you do in 10 mins?
1. Lunge Front kick R
2. Curtsey to side lunge (optional hop)
3. Lunge Front Kick L
4. Curtsey to side lunge (optional hop)
5. Power Plie X feet
6. 1,2,3 run lateral knee freeze
5) Medal Round – Pyramid Good Reps, Reps Increase – Teams of 4, first team
done 2 rounds wins!!
1. Plank Reach under – 5x each direction
2. Alt Power Squats – 10x each side
3. Shuffle lateral touch floor – 15x each side
4. Froggers – 20x
6) Partner Body weight exercises
1. Mirror Drill
2. Back to back squats
3. Plank #1 and Push up #2 on back of Plank
4. Pull –up #1, Hold squat down #2
5. Offset lunge with opposite hand resistance
6. Bulgarian Lunge #1, squat #2
7. Plank #1, Supine Bridge on back #2
8. Partner Plank Clap
7) Muscle Focus:
1. 1 Leg Balance and reach
2. X Plank
3. Reverse crunch to 90 degrees resist
4. Plank Protraction
5. Push-up to Side Plank – alt sides
6. Prone Tricep Press
7. Side Plank with Abd
8. Heel Slides
9. Side Plank with Abd
10. Plank Row or Shoulder Tap
Presented by Lynne Skilton-Hayes: International Fitness Presenter, Fitness Program Supervisor, University of
Guelph, Ontario, Canada. Contact Info: Email: [email protected] Phone: 519-824-4120 X 52670