It’s extremely hard to explain just how amazing this past week has been. Mind blowing stuff, and capped off this afternoon with the most intense, and stimulating lecture I have ever experienced. I’ll take you back to the start of today.
We got to IHP bright and early this morning, and managed to get in a sneaky workout prior to the start of the days program, which really set us up for the day. The morning kicked off with a lecture from Elvin, another one of IHP’s fantastic trainers. We looked through business skills, the importance of education, philosophy, and communication through JC’s CLUEPRO model.
We then had a session with Cesar in which we went through the Fitmoves protocols. This is an excellent way to train people in small groups for an amazing aerobic and strength workout at the same time, and follows the 4 pillars of human movement also. The way it works is an aerobic exercise in the centre (such as stepping, crossovers, skipping, or a million other methods), and then one exercise for each pillar of human movement around the outside (so one push/pull, one locomotion, one rotation and one level change). This is the very same method of training that Cesar used himself prior to becoming an IHP trainer, and lost 3 stone in fat, and now stands in incredible shape. Bottom line = IT WORKS! He then took us through a few other protocols and methods of training, and threw in a bunch of cool aerobic exercises too.
After that, we had a little time off, which enabled us to get a little prep in ready for our Functional Training Specialist exam which we were set to complete in the evening. Following on from that, JC gave an inspirational lecture, in which he developed what Elvin had already gone through with regard to business and philosophy, and then went into the 4 L’s. Live, Love, Learn, and Legacy. To some, initially, these will just be words, but when interpreted and developed upon in the manner in which JC has done, you can see how each one has helped forge the legacy that is IHP and JC Santana. When broken down as they have been, those 4 words are all you need to worry about in business and in life, and by ensuring all 4 are as good as is humanly possible, success is there for you, whether you’re wanting to make £1 million, lose 10lbs, become a professional athlete, or simply maximise your human potential.
An hour or so after this lecture, the three of us from the UK sat the Functional Training Specialist Exam, and JC was so excited to see the results that he had them marked within the hour. The result? All passed with flying colours and we have now become the ONLY people in the whole of EUROPE with this certification, and everything that it and IHP stands for. This however is just the beginning, as the journey is longer than a week, longer than a year, longer than 10 years. But for now, what’s next is this. In July 2010, myself, Andy Sloan, and Danny Hague have been invited to come back out here to Florida as assistant coaches for the next IHP International Mentorship. The opportunity to help other people from the all over the globe to gain what we have in this week is a real honour and privilege, and we can’t wait to get back out here.
Tomorrow we’re popping back down to IHP with JC to hammer some last minute training, but then it’s back to the UK, ready to give YOU, even more amazing results.
I’ll soon be posting a pile of videos from the week so that you can get even more insight into what’s been happening here, as well as an interview with JC that we have just come back from filming.
Have a great day.
Day 4……this week is going far too fast! JC picks us up from the hotel and we head to IHP, with some Santana (the guitarist) music in the background on the CD player.
The first lecture was taken by JC, this was probably the best so far…not quite sure how they keep getting better and better but they do! We learnt about programme design and the stages required to optimise performance. With this we learnt how to adapt this to help clientele with limited time or specific individual needs.
We discussed the volumes and frequency required to train each sub section of a programme in a progressive manor. We later focused on power; this can be a combination of force and speed or amount of work done in a specific amount of time. JC shared with us some of his latest findings from the training floor about how to improve power and how to measure increases in power just using a stop watch to record time. This kind of information is not in any books, journals or any publications at present, so it is great to get our hands on this to give our clients the benefit as early as possible.
JC presented us with a very clear and easy to follow template for programme design that takes all the element of risk of leaving a particular movement pattern out of a training programme away. We then talked about the transfer from training room to outside world. JC then discussed his opinions on the need to not over emphasise the increase in absolute strength but more to develop strength you can use. For example, on a rugby field it’s unlikely that you will need to pick up more than 200Kg, so there is no need to keep striving to improve this 200kg figure, why not strive to improve your ability to pick someone up and throw them backwards. This is where the functional exercises give you the edge, transferring absolute strength into something you can use in whatever situation it may be. He is not saying that you don’t need to be absolutely strong to perform well, but when you get to this level, perhaps it’s more beneficial to work on transferring this into a powerful specific movement, rather than worrying whether you can lift 5Lb’s more!
JC also shared his views on the over training culturisation that surrounds swimming and endurance sports. He proposed that most endurance athletes train too much because they believe that because this is how it was done before, and internationally, this is how they do it in my country so this is how I must train! We need to replace high quantity with high quality. Ultimately it’s not the person who trains the most that wins; it’s the person whose training is most effective that will win!
A practical illustration of this is a swimmer who does a 30 length warm up and swims 10 x 100m and 5 x 150m sprints. If the swimmers event is 50m, then why not train at the pace you want to achieve but for shorter distances, so you know how it feels to go at that pace not at sub maximal paces over distances that aren’t even applicable to your sport.
Right that’s it for me…..tomorrow is the last day…lectures and practical in the morning, then the Functional Training Specialist exam and then a workout with JC to finish me off.
Catch you tomorrow
Wednesday started early with an observation of Conan Silveira, ( the owner of the American Top Team workout. This was another chance to see the triplexes (combination of 3 exercises) in action, with a strength emphasis. He was doing a heavy exercise, followed by a cable/band exercise then followed with a Stability ball exercise. All of these exercises were specific to the movements performed in MMA.
The first lecture of the day was with Griff Fig, IHP’s most senior trainer. Griff discussed the need for rotation exercises for the improvement of speed. This was illustrated with a video analysis of a top Olympic sprinter. This rotation is a result of core strength from the ground up, so implications in terms of core exercise prescription need to be based around exercises that are performed in a standing position.
We then discussed various warm ups and how to integrate dynamic movements that are specific to the movements performed in the actual working sets. Griff then highlighted how traditional exercises can be paired with functional exercises to provide the performance related gains that every client is looking for.
The afternoon session was a practical with Cesar (another excellent IHP Trainer) and this was a chance for us to feel how a biplex (e.g. 2 exercises- one traditional paired with a functional exercise working opposite muscle groups) or a Triplex (e.g. Pushing exercise followed by a pulling and a core exercise) session would be for a client. I really like the triplex as it allows the fitness professional to create a great balance between upper and lower body work and upper or lower body balance/core work.
I then finished off the day with a Legs dominated training session with Cesar, based around the biplex method. I concentrated on a heavy first exercise followed by a functional exercise for the back of the core, as my abs were on fire from Tuesday. Here’s how it looked!
1. Barbell Squats (3×12) (Heavy legs)
2. Reverse Hyperextensions on Stability Ball (3 x 15) (Functional back)
1. Dumbell Split Squat (3×10 each leg) (Heavy legs)
2. Band Swimmers to Bicep Curl (3 x 15) (Functional back)
1. Barbell Deadlift (3 x 10) (Heavy Legs)
2. Band Step & Press (3 x 20) (Functional chest and front core)
Wednesday night was the IHP Mentorship social where the trainers, ‘mentorees’ and JC went out for the evening. This was a great chance to find out more about the diverse backgrounds and interests that all the trainers have, which is what makes IHP such a special place and is one of the reasons why IHP’s Training Systems are the best in the world, proven by results!
Day 2 started with a workout with JC, we did 5 exercises in a circuit, with 30 seconds work and 15seconds rest for 40 minutes nonstop! This included ropes, stability balls, grip trainers, slings, hydraulic push pulls and a lot of effort! So we were all set up nicely for the day!
The first seminar of the day was a one where we discussed the biomechanics of the core musculature and the applied applications for a number of exercises and movement patterns. Carlos, explained also, the implications when we are trying to improve the performance of various movements for our clients.
Once we had finished this we had the privilege of being invited to watch the American Top Team training. For those of you who haven’t heard off the ATT, they are Mixed Martial Arts and Ultimate Fight Championship professional fighters. We observed a conditioning session and talked with the fighters after the session, gaining a great insight into some different ways to condition and train for different movements.
Then we headed back to IHP and we discussed Body weight training circuits, both indoors and outdoors. Cesar, one of IHP’s top trainers discussed the design of top circuits for improving agility and body composition, which will be an invaluable reference tool for when we get back to the UK.
We finished the day with a brutal session of short but very intense sprints towing a 150lb tyre! Look out for pictures and videos soon!
So here we are at the end of day 1 of our IHP mentorship, and we have started with a bang.
First up was the great man himself, JC Santana, discussing the IHP philosophy and the 4 pillars of human movement. This basically defines the way in which we move as individuals, ranging from top level athletes to the elderly. At IHP and Functionally Aware Fitness we train movements not individual muscles. Heres a brief outline of the 4 Pillars:
- Locomotion- being the way in which we move
- Level Changes-moving the bodies center of mass
These 4 categories enable us as fitness professionals to design training programmes for clients that get great results. This allow us to assess muscular strengths and weaknesses and implement progressive training exercises and protocols for anyone. We then spent an hour with one of IHP’s senior trainers, where we looked at functional assessment methods, addressing posture and correct techinques for key movement patterns.
The day then moved to a practical element where we were observing and taking part in the UFC Fighter training circuits , getting to rub shoulders and train with some of the top fighters in UFC, including Cole Miller, a recent winner of the best submission in the UFC. It was great to see the 4 pillars in action and at the same time as you see a young tennis hopeful and an OAP using the same philosophy, but with different exercises and intensities.
The end of the day finished with a Professional volleyball circuit. This was a circuit that was designed to really improve all aspects of strength and conditioning needed for beach volleyball. These included an integration of some of the more succesful traditional exercises, with some of the latest functional exercises really mimicing the movements in the sport.
Tommorrow is going to start with a bang, 7:30am where Myself, Andy, Joel and Danny are having a training session with Carlos Santana.
Catch you all tomorrow.
Functionally Aware Fitness heads to the IHP, Florida
So, I’m currently in my hotel room with my good friend Andy Sloan from Procision Fitness in Boca Raton, Florida, at the end of the first of what will be 7 amazing days.
We are out here with another 2 fitness professionals, Joel Proskewitz and Danny Hague, about to embark on a journey with the world’s leading functional training expert, Juan Carlos Santana, right here in Florida at the Institute of Human Performance
The reason for our trip here is to be part of the first ever international IHP functional training mentorship program, and to become the first people in the UK to gain qualification as an IHP Functional Training Specialist, while working with the no. 1 man in the industry.
For those who do not know about JC Santana, check out his bio here http://ihpfit.com/component/comprofiler/userprofile/jcs.html for some info into just why he is one of, if not the, most sought after fitness expert in the world.
Through completing the 5 day mentorship and qualification, we will spend 5 intense days (more than 40 hours) working with JC and his top trainers. We will be gaining first hand insight and experience into his world renowned training protocols and systems that he has developed over an amazing career spanning for well over 30 years, and now implements with everyone from world class athletes to CEO’s, to stay at home mums and rehabilitation clients.
This mentorship is going to enable myself, Andy, Joel and Danny, to further enhance the services we provide our clients with day in day out, helping them get better results, faster and even more effectively than ever before. The knowledge that we will be acquiring here really is priceless, and is going to be invaluable for us all to provide the highest quality of service and performance to our clients.
Over the next week, I’ll be writing a daily blog, detailing exactly what it is we have been going through here, so you can gain just a little insight into what is to come in the future of Functionally Aware Fitness, and Andy’s Dorset based organisation, Procision Fitness.