GROUNDBREAKING FITNESS TIPS

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GROUNDBREAKING FITNESS TIPS!!

• JESSE WRIGHT, CSCS
• PERFORMANCE TRAINING DIRECTOR SUMMIT SPORTS
  TRAINING CENTER
• SAINT JOSEPHS UNIVERSITY STRENGTH CONDITIONING
  COACH
• PHILADELPHIA 76ERS STRENGTH CONDITIONING COACH

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COACHING BACKGROUND

• VERY FORTUNATE AT A YOUNG AGE
• STRENGTH CONDITIONING COACH POSITIONS
• Temple University
• Philadelphia Eagles
• Barcelona Dragons (NFL Europe)
• Hofstra University
• Saint Josephs University
• Philadelphia 76ers
• INDIVIDUAL ATHLETES WORKED WITH
• Jameer Nelson, Bernard Hopkins, Aaron McKie, Marc
  Jackson, John LeClair, Mark Recchi, Chris
  Lubanski, Elvis Stojko, Pat Croce, JJ
  Redick, Kyle Lowry, Doug Overton, Rick Tocchet

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WHAT WILL WE COVER?

• Background on Training
• Fat Loss and Toning
• Alternative Exercises and Techniques
• Nutrition for the College Student

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PERSONAL MOTIVATOR

• 1
• MY GOAL IS TO

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BACKGROUND ON TRAINING

• SCIENCE-BASED V. POPULAR LEGEND
• Women and strength training
• Conservative approach in magazines
• Full Sit-ups and Straight Leg Abs
• Age-Old Cardio Recommendations

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BACKGROUND ON TRAINING

• FITNESS V. SPORTS PERFORMANCE
• FUNCTIONAL V. COOKIE-CUTTER
• Consider Office Worker Guy

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BACKGROUND ON TRAINING

• IN ALL, THERE ARE 1000S OF OPTIONS
• FOR MAXIMUM RESULTS,
• USE THEM ALL!!!

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FAT LOSS TONING

• WHAT DO MOST COLLEGE STUDENTS WANT FROM THEIR
  WORKOUTS???
• TO FEEL GOOD,
• BY LOOKING GOOD

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PERSONAL MOTIVATOR

• 2
• I NEED TO ACCOMPLISH THIS BECAUSE

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FAT LOSS TONING

• MYTHS STUDIES
• The more calories I burn during training, the
  more fat I will lose
• WRONG!!!
• A Calorie is a Calorie is a Calorie
• FALSE!!!
• 40 min. of cardio is the way to lose weight
• NO!!!
• To lose weight, I need to focus on cardio
• NEGATIVE!!!

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FAT LOSS TONING

• HOW HARD ARE YOU WILLING TO
• WORK FOR YOUR GOAL?
• Long Island Personal Training
• Rules
• Conservative at first, then small progress
• 15 minute minimum
• Use 1 minute at a time as your guide
• Listen to your body at all times

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FAT LOSS TONING

• INTERVAL CARDIO
• Presets give you a false sense of accomplishment
• Create maximum metabolic disturbance through
  intervals
• Bag the TV!!!!!

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FAT LOSS TONING

• DISCUSSION ON EPOC
• Excess Post-Exercise Oxygen Consumption
• The true fat burner is the AFTERBURN
• All research shows this is much greater in
  interval than steady state

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FAT LOSS TONING

• WHAT DO I DO?
• Sample Simple Programs
• 30 / 30 Interval on Cardio
• 5 Minute Bodyweight Circuit (30 / 30 format)
• LE Lateral Slide Step
• Duck Cover
• Hammer Time
• UE Lateral Slide Step
• UE 5 to 7 Drill

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PERSONAL MOTIVATOR

• 3
• I AM UPSET!!!

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ALTERNATIVE TRAINING

• T U T
• TIME UNDER TENSION
• Great way to optimize time spent in weightroom

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ALTERNATIVE TRAINING

• SINGLE SIDE EXERCISE
• Incorporate core musculature into all movements,
  to maximize time and calorie burning
• FUNCTIONAL!! - applies to day-to-day activities

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ALTERNATIVE TRAINING

• THE TRANSVERSE ABDOMINUS
• Pilates has it right
• Secret abdominal muscle
• Release the Six Pack within you!!!

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CAMPUS NUTRITIONOPEN DISCUSSION

• Campion
• Quiznos, Mexican, Smoothies, Pizza
• Hawks Nest
• Bellarmine Cafe

• Wendys
• Larrys and Equivalents
• Chinese
• Chris Pizza, Papa Js

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PERSONAL MOTIVATOR

• My goal is to.
• I need to accomplish this because...
• I am upset!!! ....
• 4
• IMMEDIATELY, the first step in my POA is to
  _________________ to begin working on achieving
  this goal!

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• QUESTIONS
• ANSWERS

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• THANK YOU!!!