NOTES- Building your muscles flexing your perspective · 2020. 6. 5. · Title: NOTES- Building your muscles flexing your perspective Created Date: 5/20/2020 8:55:38 PM

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Building Your Muscles,Flexing Your Perspective.

WWW.TRAINASP.COM.AU +61 3 9038 8008

ABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.

http://www.trainasp.com.au

www.trainasp.com.au

Benjamin Siong

@Benperformancecoach@learnasp

LearnaspABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.


www.trainasp.com.au

Mission Statement:Australian Strength Performance aims to be recognised as

Australia’s premier strength and conditioning company. We set the highest standards in evidence based training, sports

performance and education from our world class training facilities.



Founded in 2009.

Dedicated to optimising sports performance, physiological function and body composition.

Delivering scientifically tailored solutions through individualised nutrition, supplementation, training and mindset coaching.

We aim to provide the highest standards in education and effectiveness in practical application.

www.trainasp.com.auABN: 35 142 815 067. Australian Strength Performance © COPYRIGHT 2009-2020. All rights reserved. No part of this information may be used, or reproduced or transmitted in any manner without the written permission of Australian Strength Performance Pty Ltd.


www.trainasp.com.au

Founder and Master Strength Coach.

18 years in the Health & Fitness Industry.

PICP 5, ISSN specialist, ASCA Strength Coach and IPF National Powerlifting Coach that has coached athletes from State to Olympic level in over 16 different sports.

Australia’s leading Body Composition Specialist who has worked extensively with bodybuilders, fitness models, celebrities as well as pageant queens including the 2011 Miss Australia Universe and 2012 Miss Malaysia Universe.

Benjamin Siong BSc, BAppSc (Psych Hon)



Hypertrophy from Home

www.trainasp.com.au

ASP 3-STEP ACTION MODEL:

BUSINE$$ = RESULTS + COMPLIANCE

SMART PROGRAMMING: With load/ equipment

substitution

VS Consideration of RELATIVE LOAD

PROGRAM SUPPORT:

PRACTICAL APPLICATION of the program

+

RELEVANT SUPPORT

12 3PROGRAM DELIVERY:

PACKAGING of your solution

+

MODE of delivery

Why train harder? TRAIN SMARTER and get BETTER RESULTS!



Smart Programming

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A. Minimize Inter- and Intra muscular imbalances between sides

B. Start with the weaker side as the limiting factor* MIRROR (range + reps + posture)

C. If you can’t perform a full unilateral rep, use an Eccentric overload, with a Concentric aid.

1) UNILATERAL MOVEMENTS



Smart Programming

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2) PAUSING

A. Disadvantageous position:

Increases intramuscular contraction

B. Mid- / Quarter positions -

i) Building isometric strength in the sticky points of the lift

- NS awareness - Increased muscle fiber recruitment

ii) Strength gained in a portion has a 10-20 degree carryover of strength above and beneath it



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3) PROLONGED ECCENTRICS

A. Strongest Contraction Type - can handle the most load

B. Increased TUT with a given load = Increased micro trauma

C. Good practice for when they actually load up in the gym**

Smart Programming



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4) SYSTEMATIC OVERLOAD TECHNIQUES

A. Supersets (agonist/antagonist): One exercise to another

B. PRE-/POST- fatigue i) Pre - MMC

ii) Post - Muscular fatigue

C. Mechanical Advantageous Set:

working on the most difficult movement to the most difficult with a FIXED weight

Smart Programming



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A. SUPERMAN or PENGUIN PROGRAMS?

B. The layout structure/format (70% visual)

C. The VISUAL learner: Show Me!

- Pictures - Videos of accurate movement patterns

D. The AUDITORY learner: TELL ME! (Explanation + methodology.)

- Understanding increases compliance - Tell them what you want them to do rather than NOT what to do

E. The KINESTHETIC Learner: Let Me!

- First program is a confidence builder! - Underestimate + confidence - Second is where the magic happens - Progressive “overload”

Program Delivery

OR



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1. Mental Stress: Novel COVID Situation

2. New family dynamics

3. Lack of motivation

4. Emotional eating

5. Irregular lifestyle pattern - a “new norm”

6. Uncertainty = loss of control

Program Support

STRESSORS



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Program Support

A. Weave the programming into their lifestyle

B. Touch base regularly through the week

C. Set a reminder for them to action the change

D. Take a regular ‘technology’ break

E. Importance of creating a designated space - work/ rest

F. Stick to routine, esp. sleep times

G. Declutter to focus - e.g, pantry, workspace

H. Never Guilt - this kills transparency

SOLUTIONS



Hypertrophy from Home

www.trainasp.com.au

PROGRAM DELIVERY:

PACKAGING of your solution

+

MODE of delivery

PROGRAM SUPPORT:

PRACTICAL APPLICATION of the program

+ RELEVANT SUPPORT

12 SMART

PROGRAMMING: With load/ equipment

substitution

VS Consideration of RELATIVE LOAD

ASP 3-STEP REACTION MODEL:

COMPLIANCE = RESULTS + BUSINE$$

Why train harder? TRAIN SMARTER and get BETTER RESULTS!

3



STRONGER

FASTER

LEANER


www.trainasp.com.au


: Benjamin Siong

: Learnasp

@Benperformancecoach

@learnasp


Email Contact: [email protected] Office: +61 3 9038 8008

SPECIALISTS IN


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NOTES- Building your muscles flexing your perspective · 2020. 6. 5. · Title: NOTES- Building your muscles flexing your perspective Created Date: 5/20/2020 8:55:38 PM