Fitness in the Trades: Using Functional Fitness for Career Success Korrey Hammond, CSCS, NSCA-CPT Recreation Specialist, Turner JCC

Why Do We Need This? To develop the ladder of success

Safety First Ensure students are cleared to participate in sports Collaboration between instructors and certified recreation staff is a must Ensure students are hydrated and avoid overdoing it in hot weather Encourage students to wear proper clothing including tennis shoes and athletic apparel

Participants will be able to: Describe the biomechanics and energy systems of the body Discuss fitness assessment of various trades Articulate the theory and application of functional fitness in daily trade activities

How the Body Moves The body moves in three planes of motion: Sagittal = forward or backward Frontal = side to side Transverse = rotational All muscles act like a pulley system Limbs move on levers Concentric and eccentric muscle movement All muscles require motor learning STAND UP

Energy Systems ATP (ATP-PC) = Energy source of cells Anaerobic (Lactic Acid system) = No oxygen Aerobic = Endurance

Energy System Chart

Trade Demands All trades require a level of fitness General fitness is the first step Example: Typing requires hand-eye coordination and grip strength Example: Carpentry requires grip, hand-eye coordination, balance, muscular endurance

Assess the Demands Does this trade require… Lifting heavy objects? Balance? Standing for long periods? Climbing? Muscular endurance? Walking on uneven ground? Ergonomics?

Functional Fitness “Functional fitness is building a body capable of doing real-life activities in real-life positions.” –Gina Shaw Prevents injury Gets all of the muscles to work together instead of isolating

Trade Equipment Tire flips, pulls PVC pipe Farmer’s Walk Use implement in trade Sand bag Ropes Bricks Paper

Figure 2. Catch position for hang clean. Start position for sandbag overhead or push press. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.15 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 3. “Hug” grip position. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.16 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 4. (A) Starting position for sandbag skull crushers and (B) end point for sandbag skull crushers. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.17 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 5. End point for sandbag up-row. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.18 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 6. Sandbag farmer's walk with 2 identical sandbags held in each hand. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.19 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 7. Sandbag drag. Both hands grip handle or end of sandbag, elbows extended and shoulders retracted. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.20 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 8. End point for shoulder toss and sandbag pull to shoulder. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.21 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 9. Push-up position during sandbag burpees exercise. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.22 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 10. Start position for sandbag slam. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.23 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 11. Russian twist while gripping sandbag. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.24 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Figure 12. Start position for sandbag pull to shoulder. Copyright © 2011 Strength & Conditioning Journal. Published by Lippincott Williams & Wilkins.25 Sandbag Training: A Sample 4-Week Training Program Sandbag Training: A Sample 4-Week Training Program Sell, Katie; Taveras, Kurt; Ghigiarelli, Jamie Strength & Conditioning Journal. 33(4):88-96, August doi: /SSC.0b013e318216b587

Warm Up Jumping Jacks Brisk Walk Skipping Carioca Frankenstein March Knee Hug Inchworm Scorpion

Carioca Moving laterally to your left, cross your right foot in front of your left, then step with your left, then cross your right foot behind the left and repeat.

Frankenstein March Keeping your left leg straight, kick it up in front of you as high as you can, trying to touch the fingertips of the opposite arm – basically a straight leg march – then repeat with the right leg.

Knee Hug While walking forward, hug your left knee into your chest, then step and repeat on the right leg, continuing with alternate legs.

Inchworm Assume a push-up position on the ground, and walk your feet close to your hands while keeping the legs as straight as possible. Then return to the start position. Repeat over the prescribed distance, making sure your hands and feet never leave the ground.

Scorpion Lie face down on the ground with arms extended out to the sides, palms facing down, so your body forms a ‘T’ shape. Maintaining this facedown position and keeping your shoulders flat on the ground, bring your left heel and swing it back towards your right hand in a reverse twisting motion. Repeat on the other leg.

Cardio Sprints = Max effort for under 400 meters Continuous = Timed non-stop run Interval = Stop & go

Bodyweight Exercises Squat Lunge Step-up Push-up Dips Plank Table Pull-up or row Source: h_Trning.pdf

Squat

Squat Variations Body weight squat (1 per second for 20 seconds): Great indicator for leg strength, ready to perform weighted squats Lateral squat or lateral lunge Split squat: Feet are split apart, one forward, one back, where you lower yourself into a lunge position and then press up into a standing position Single-leg squat variations Arms out front (counter balance) or hands in prayer position in front of abdominals Arm opposite squat leg (perform reaches to ground clockwise & counter clockwise) Squat touch: Touch toe of your squat leg with your opposite hand (squat & touch) With leg out to side (frontal plane) With leg out to front (sagittal plane) Squat with open hip (turning to side with the leg up) (transverse plane)

Lunges

Lunge Variations Forward Backward Angled-step out at 45-degree angle Side or lateral Russian twist (Forward lunge while rotating upper body over the lead leg) Overhead: Hands locked overhead like a diver or hold a med-ball, plate, DB Rotational lunge: Turn and lunge backward at a 45 degree angle behind you (keep toe on front leg pointing forward) Combination lunges: Lunge with front raise, side raise, press overhead, bicep curl)

Hamstring Work Single leg front reach (single leg stiff legged deadlift)

Step-Ups Forward step up Lateral step up Crossover step up Rotational step up (Need a 12-18” box or chair to step up on)

Push-Ups

Push-Up Variations Hand placement (elbow, shoulder width placement, wide hand placement, close hand placement, staggered hand placement) Rotation: Twisting push up turn so your one side of your body is facing up to the ceiling or sky Push-up jump: Explosive push- up Clap push-up: Explosive push- up with clap of hands Side-to-side push-up: Jump over line with both hands moving side/side

Push-Up Variations (con’t) Single-arm push-up (3 point) Push-up (4 point-2 arms, 2 legs; 3 point-2 arms, 1 leg; 2 point-1 arm, 1 leg) Unstable pushup Decline push-up: Place feet up higher on a bed or chair, bench, etc., hands on ground Partner push-up: Partner holds a stability balance, then you perform a push-up facing them with your hands on their shoulders

Other Bodyweight Exercises Dips: Use chair, bench Partner work: Pull-ups, squat, SLD, single-leg squat, any movement in weight room may be performed with manual/partner resistance Core (abs & low back): Time intervals to perform activity, keep it simple (:30, :45, 1:00 etc.) Variety of crunches, sit-ups, twisting variations Low back extensions on ground (supermans), alternate opposite arm & leg, upper body only, lower body only (reverse hyperextensions) Balance holds: On forearms, push-up position, on side (forearm or hand), on back (keep hips, legs, torso off ground) Balance hold: On forearms, now alternate lifting up opposite arm & leg If you have a stability ball you may perform many other low back and core activities

Program Design Minimum 30 min/workout Minimum 3 times a week Ex. MWF Reps of Rest depends on intensity level More demanding = more rest Static stretch at end

Suggested Sites NSCA publications FREEwww.nsca-lift.org FREE magazine.stack.com FREE magazine.stack.com

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