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Rest-‐Based Aquatic Training IAFC 2015 | Session #406 Course Description: Move over Tabata, It’s time for Rest-‐Based Training to step up and take the stage. Based on the theory of “push until you can’t, rest until you can”, Rest-‐Based Training is a client focused, high intensity training format with the emphasis on resting when you need it, so you can work hard when you’re ready. Rest-‐Based Training: • Form of training that makes REST the primary goal of the workout. • Client driven workout vs. Instructor driven workout • Exercisers control of their workout by deciding when and for how long they rest o Intervals: built-‐in recovery o RST: no built in recovery • Rest and work are usually thought as opposites, but are actually complimentary of each other. The more you rest, the harder you will push. The harder you push, the more you will have to rest. Rest and work are dependent of each other. You must honor both. • Teta, J. (2011). Rest-‐Based Metabolic Training. Retrieved from http://www.metaboliceffect.com Benefits of Rest-‐Based Training: 1. Provides a workout that everyone can do regardless of fitness or ability level as movements are basic and can be modified. 2. Allows a participant to push themselves harder as they have autonomy over their work, rest, and exercise difficulty (regressions and progressions). 3. Provides a safe workout as participants rest whenever they choose so they avoid overexertion. 4. Client focused vs. trainer focused. 4 Key Components of Rest-‐Based Training: 1. R = Rest-‐Based: REST, not work, is the goal of rest-‐based training. This automatically increases the quality of work done and makes psychologically easier. When exercisers have permission to rest according to their needs, they voluntarily work harder without being consciously aware they are doing so. 2. E = Extrinsic Focus: Intrinsic sensations such as breathlessness, localized burning are inhibitors or exercise intensity. Rest-‐based training incorporates techniques that focus exercisers on what are they DOING vs. what are they FEELING. 3. S = Self-‐Determined: Workouts are structured, but exercises have complete autonomy over exertion and rest. Exercisers are taught o use their REST strategically to push harder than they could without it. 4. T = Time-‐Conscious: Time and intensity are linked. Harder workouts must therefore by shorter by necessity. 20-‐40 minutes total work volume. Workouts often are structured to be quick-‐
moving and psychologically motiving. Stephanie Thielen Fitness, LLC www.stephanie-‐thielen.com | www.facebook.com/stfitnessllc | estephanie9@hotmail.com Cueing: Shift your cueing to focus on REST instead of the work. Provide positive affirmations in the form of correction cuing utilizing the “sandwich” method: positive statement, provide adjustments, positive statement. ✔Example #1: You are all doing a great job of lifting your knees towards your chest. Now pay attention to your upper body-‐your chest is lifted with every jump. Keep it going with those tuck jumps. ✔Example #2: These kicks look like the Rockettes! Can you dig deeper into your glutes and pull the leg down a little bit harder to create more power? You’ve got this-‐kick it out. • Push until you can’t, rest until you can. • You decide when and how you rest. • If you are not resting, then you are holding on to your energy. • If you don’t rest, you’re pacing. • Congratulations to those of you who are resting. • Quality movements or no movement at all. • Pay attention to your body. Rest is essential if you want to keep working hard. • Take the rest! • Go hard! Go big! Then take the rest. • Push hard. Rest hard. Repeat • I love to see you resting. • Ask yourself if you can give yourself one more push or does your hard work deserve a rest. • You must accept the responsibility of rest so you can accept the responsibility of work. Stephanie Thielen Fitness, LLC www.stephanie-‐thielen.com | www.facebook.com/stfitnessllc | estephanie9@hotmail.com Rest-‐Based Aquatic Training Protocols Metabolic Circuit • 6 exercises | 4 Rounds | 15 minutes • Timing: 60 seconds è45 seconds è 30 seconds è 15 seconds o Tuck Jump Forward/Backward o Criss Cross Jumping Jacks o Front Straight Kicks w/ Kayak Arms o 4 XC Ski (quick) + 1 Jump ¼ Turn o Repeater Pendulum Cross Over o Frog Jump + Back Frog Jump Rounds to Reps • Rounds: 3 exercises | 30 seconds | 3 rounds (4 minutes, 30 seconds) • Reps: 3 exercises | 8 reps | 3 minutes (4 minutes) o Repeat (8 minutes, 30 seconds) o Total work: 17 minutes ROUND #1 Exercise 1 Exercise 2 Exercise 3 Front Karate Kicks LT Jumping Jacks XC Ski-‐n-‐Tuck REPS #1 2 Front Karate Kicks + 1 Front 3 LT/Level II Jumping Jacks + Star XC Ski Scissors Shoot out Jack 5 right/5 left ROUND #2 Exercise 1 Exercise 2 Exercise 3 Side Karate Kicks Ankle Touches 4 LT XC Ski + 1 ½ XC Ski REPS #2 2 Side Karate Kicks + 1 Wide Tuck 3 LT Front Hopscotch + 1 Tap Split Jump Jump Stephanie Thielen Fitness, LLC www.stephanie-‐thielen.com | www.facebook.com/stfitnessllc | estephanie9@hotmail.com