What is Caveman Training? 1.High Intensity Conditioning 2.Functional Training – Explain later 3.Unilateral Training – Explain later 4.Bodyweight Training 5.Free Weight Training 6.Unconventional Training 7.Red Zone Training 8.Mental Toughness – Explain later 9.Always Different, Never Boring 10.Always Challenging 11.Highly Motivating

08/01/12 High Intensity Conditioning 1.Training done at near-maximal capacity 2.Very limited or no rest for main training session 3.Speed and continuous movement are the key factors 4.Correct form is necessary 5.Lighter weights or alternate movements available to maintain form

08/01/12 Functional Training – More later 1.Practical, compound movements 2.Covered extensively later

08/01/12 Unilateral Training – More later 1.Training on one side of the body 2.Various benefits 3.Covered comprehensively later

08/01/12 Bodyweight Training 1.Quick and efficient way to train 2.No equipment required – use leverage to increase and decrease resistance 1.Very few limits to gains in strength, flexibility, coordination and 2.core strength Examples? How to upscale?

08/01/12 Free Weight Training 1.Free weights used comprehensively in Caveman Training 2.More stabilisation required 3.More productive from a neuromuscular perspective 4.More core activation

08/01/12 Unconventional Training 1.Wider variety of equipment available for use 2.Reduces cost 3.Increases functional adaptation learning familiar movements with unfamiliar equipment 1.Creates interest and excitement for clients 2.Allows more creativity in programming

08/01/12 Mental Toughness – More later 1.Mental Toughness is part inherent, part skill 2.Can be trained 3.Is a product of confidence and repeated success 4.More detail later

08/01/12 Red Zone Training – More later 1.General term to describe the intensity Caveman Training should be performed at 1.Aiming for HR levels well above usual training levels 2.More comprehensive description later

08/01/12 Always Different – Never Boring 1.Caveman Training never repeats a program 2.Reduces boredom 3.Keeps clients intrigued about the next session 4.Reduces likelihood of repetitive strain injuries 5.Reduces likelihood of adaptation, keeping efficacy of stimulus

08/01/12 Always Challenging 1.After Caveman Training, no client should leave feeling like they didn’t train hard 1.Structure must always be well thought out 2.Without challenge, there is nothing to overcome

08/01/12 Highly Motivating – More later 1.Trainer’s ability to motivate is extremely important 2.Volume and energy levels must be high 3.More detail later

08/01/12 Hypertrophy 1.Caveman Circuit Training is not designed for hypertrophy 2.Exercises are performed with sufficient weight for strength endurance improvements 1.Safety in a group scenario must be paramount 2.Consistent training will still lead to some hypertrophy, and fat loss 3.Aesthetics is a byproduct of training, not the goal

08/01/12 Beginners / Tough 30 minutes (express) 3 to 5 minute warm up 3 to 5 minute explanation 15 to 18 minute circuit with several 10 to 15 second drink breaks 3 minute cool down / stretch Beginners / Tough 45 minutes 5 minute warm up 5 to 7 minute explanation 25 to 30 minute circuit with several 10 to 15 second drink breaks up to 5 minutes cool down / stretch Circuit Duration

Scientific Basis for Caveman Training

Anatomy

08/01/12 Anatomy For the purposes of Caveman Circuit Training, the body is comprised of 10 major muscle groups 1.Chest 2.Shoulders 3.Back 4.Biceps 5.Triceps 6.Trunk or Core 7.Gluteals 8.Quads 9.Hamstrings 10.Calves For the majority of clients and movements, these are sufficient to describe the intention of the exercise, and the area/s the client should be thinking about.

08/01/12 Energy Systems

08/01/12 Energy Systems Three Energy Systems that contribute to working muscles 1.ATP-CP 2.Glycolytic or Anaerobic 3.Aerobic 1. The ATP-CP system lasts up to 10 seconds, generally not relevant to Caveman Circuit Training (think javelin or shot-put, or Olympic weightlifting) 2. The Glycolytic or lactic acid system quickly breaks down glucose to reform ATP, and can do so without the presence of oxygen. This, along with the aerobic system, are the two systems most heavily used in Caveman Circuit training. 3. The Aerobic system is the only system that can directly oxidize fat for energy, and is generally dominant at lower intensities, as its rate of energy production is slow.

Functional Training What is it?

Aims of Functional Training 1.Force Production 2.Developing Functional Movement 1.Specificity Learning to exercise while balancing on a ball makes you better at doing that exercise, while balancing on a ball. Is this functional?

08/01/12 Functional Training Additional Benefits of Functional Training 1.Improvement of proprioception 2.Increased balance 3.Increased confidence and motivation

Training Duration Vs Intensity

Red Zone Training

Energy Sources for Varying Exercise Intensities

Elevated Metabolic Rate 1.Key factor (that can be manipulated) for increased Metabolic Rate is muscle tissue 1.High Intensity exercise increases metabolism long term 2.Post exercise metabolism is significantly higher, and stays higher for longer, after high intensity exercise (Excess Post-Exercise Oxygen Consumption – EPOC)

Compound Movements

08/01/12 Compound Movement 1.Increased energy consumption 2.Superior improvements in balance, strength and power 1.Improved movement patterns and development of coordination and function 2.More efficient use of time

Unilateral Training

08/01/12 Unilateral Training 1.Unilateral Training can correct or improve muscular imbalance 2.The additional stability requirements of unilateral training force the abdominal musculature to compensate 1.Neuromuscular efficiency is improved, leading to better balance and body control

Mental Toughness

08/01/12 Mental Toughness 1Athletes who possess greater self confidence perform better (Kuan 2007) 2Those who perform better develop greater self confidence 3Successful experience with difficult physical circumstances develops mental toughness. 1It is the trainer’s responsibility to push and motivate their clients beyond their comfort zone 5Mental toughness, like physical toughness, is a product of training and time Make sure they know you’re watching

08/01/12 Caveman Buddy System 1.The Buddy system forces each pair to work harder, to avoid ‘disappointing’ their buddy 1.Assists new starters to learn the exercises and provides support 2.Provides ‘positive competition’ 3.Allows more efficient use of space and increases exercise variation

Noise 1.Don’t be afraid to be LOUD 2.Directions should be clear and loud 3.Encourage your clients to be vocal, particularly with their buddy 4.Confidence and mental toughness can be improved with self-talk and shouting/screaming 1.Quiet classes lack energy – music must be at appropriate levels as well 2.Constant feedback lets your clients know you’re watching and pushing them