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7/23/2019 Jc Santana
http://slidepdf.com/reader/full/jc-santana 1/26
Functional Training forEndurance Performance
Juan Carlos Santana
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Reference Materials
www.triwww.tri--ihp.comihp.com
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Purpose of the Presentation
• Discuss some endurance training myths
• Define and discuss Functional Trainingphilosophy and application
• Review how the body generates force
• Review the limitations of energy
production
• Provide training recommendation based
on science and logic
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Endurance Training Myths
• Need more VO2, not strength.
• Strength training = bodybuilding =
improved performance or decreased
performance.
• High training volume should dominate thetraining program
• More of the activity is the only way to
become a better athlete.
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Functional Training
• Training that has transfer to the target
activity.
• If one uses this definition –then all training
is functional (i.e. if it improves the target
activity).• I believe we are looking for OPTIMAL
transfer – not just transfer.
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Functional Force Production
• Regardless of what activity it is, the body
generates force from the inside out.• The core fires to stabilize the spine –
regardless of activity.
• An unstable joint leaks force
•Spine
•Shoulder •Hip
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The BodyThe Body’’
s Cores Core(Courtesy of Primal Pictures(Courtesy of Primal Pictures ©© 2003)2003)
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The BodyThe Body’’s Cores Core(Courtesy of Primal Pictures(Courtesy of Primal Pictures ©© 2003)2003)
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The Anterior SerapeThe Anterior Serape
•Rhomboids•Serratus
•External Obliques
•Internal Obliques
• CL Adductors
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The Posterior SerapeThe Posterior Serape
•Glutes
•Latissimus
•Chest
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Energy Production
• VO 2 vs Lactate threshold
• If VO2 was the determining factor – VO2could predict winners – and it DOES NOT!
• Why?• Hydrogen – not Lactic Acid or Lactate!
• Buffering and tolerating Hydrogen is thename of the game.
• Best way to train it? Intervals!
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Training approaches
• Keep it logical
• Keep it simple
• Keep it comprehensive• Recovery is as important the training
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FT for the Endurance Athlete
• Stabilize ALL joints - Core first
• Focus on neuromuscular efficiency
• Focus on buffering hydrogen• REST more
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JC’s Favorite Exercises
• One leg Anterior Reach
• Chest Press
• SB Bridges
• Band Swims
• DB Cross Punching
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Anterior Reach
• 7 frame
• Core (post)
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Chest Press
• Front core
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Bridges
• Core (Ant)
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Swims
•Core
•Lats
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Cross punching
• Core Stiffness
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JC’s Meta Protocols
• Leg Crank
• Meta Chest
• Meta Back
• Meta Abs
• Triple Threat
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Leg Cranks
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Meta Chest
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Meta Back
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Meta abs
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Triple Threat
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Thank you for your supportThank you for your support
Please visitwww.IHPFIT.COM
&
www.tri-ihp.com