Last Saturday was my first day at the AALO bootcamp training where I will be transformed in a real bootcamp trainer! At the moment I am providing bootcamp classes at my job, where we raise money for charities. The bootcamps go very well and there are a lot of enthusiastic colleagues that want to get in shape while having fun! By doing this training I hope te gain more in-depth knowledge about differentiating exercises, for example basic version of exercise and advanced versions, more ideas for fun group exercises and how to build up a good bootcamp class.
In this blog post I will share what I have learned so far
What is a bootcamp class? I explained more about bootcamp in
a previous post. A bootcamp class is based on the military training technique. With its introduction to civil society it also received a 'fun' factor. It focusses one or more of the following elements:
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| Difference in body type muscle fiber type one and two |
- Coordination
- Flexibility
- Endurance
- Speed
- Strength
When you look around you to the different body types of persons, you notice that some people have a longer, thinner appearance, while others have a rather short and firm appearance. This is interrelated to the two different muscle fibers we can have. We can train both types of fibers, but because it is also defined by your genes, there is a high chance you will be able to develop one type of muscle better, or easier than the other.
Type one muscle fibres are mainly used for endurance performance. Take for example marathon runners, they have many developed type one muscle fibers, long and tall fibers.
Type two muscles fibres are used for explosive performance of a rather short time period. Take for example sprinters. They have relatively more short and firm muscles
Training strength during bootcamp is a very central part of the training and focusses in the type one muscle fibers as the type two muscle fibers. Strength training can be done in different ways:
- Concentric movement: for example when curling your bicep
- Eccentric movement: for example when straighten your arm after curling your bicep
- Static: hold the position for a longer period
- Dynamic: combination of concentric and eccentric movement, for example knee bends.
One area that can be focussed on during the training is core stability. This is the static strength of the muscles in the area of your navel. What is often said during training is suck in your belly or tilt your pelvis. This is acutaly not sufficient to really tighten your core. In order to do so, you should really contract and focus on your abdominals. Popular exercises to increase core stability are planking, bridging and 'superman'.
During the bootcamp your body will go through different energy systems. There are three main energy systems:
Anearobic alatic (phosphate system): explosive exercise, couple of seconds, high output/performance
Anearobic latic: starts after 30-45 sec, your can feel your muscles getting sour
Aarobic system: low output, long duration of time.
The picture below depicts the three energy systems of your body very nice. You want to take into account this different energy systems when designing a bootcamp. The aim is to have a succesfeeling of the participants of the bootcamp and you want them being able to finish the class. Therefore you need to consider how you build up the class so that it is challenging, but doable.
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| The body's three energy systems depicted |
You want to take into account this different energy systems when designing a bootcamp. The aim is to have a succesfeeling of the participants of the bootcamp and you want them being able to finish the class. Therefore you need to consider how you build up the class so that it is challenging, but doable.
When starting the bootcamp, you can open by welcoming everybody and introduce new members. That you can explain what you will do this bootcamp and ask if there is anybody with injuries that you should take into account.
The warming up starts with walking exercises, mobility exercises and muscle preparing exercises preparing for the exercises you will focus on during the core training. It is important that the warming up is matched to the class you are going te give that day. Therefore, it is required to have the core of the class clear and prepared for yourself before designing the warming up.
My key take aways are that it is very important to match the level of the training with your clients. I have the tendency to overestimate the ability of my clients and make the trainings relatively hard and intense. The danger of this is that the performance and technique are not executed well.
The succes perception of the client is very important. Always take into account how they feel an whether they enjoy the class or not. Everybody prefers a different style of teaching, so try to match this to your client. When providing different variations of exercises, start providing the basic version to everybody and give the advanced options as an extra option and not the other way. Try to avoid too many anaerobic latic energy system exercises, because many people don't like this feeling of the muscles getting sour. So aim for exercises not longer than 30-45 sec.
Also, in preparing the next bootcamps I aim to spend more time to focus on muscle preparing warming up, matching the core of the bootcamp training that day. This enables both the body and mind to better prepare for the exercises.
Excited to the second class already!
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| AALO Bootcamp training for the trainers |
