Sumary 1. 2. 3. 4. 5. 6. 7. 8. 9.
Warm Up! The concept Training Wall Grip in Training Wall Setting the intensity Ho to teach Training Wall Safety instructions Guidelines for the training Basic Positions Practice
Warm up!
Some researches about CORE… Traditional exercises do not have a significant impact on abdominal peak force in healthy young adults. J Strength Cond Res 23(7): 2083–2089, 2009 - Pintar, JA, Learman, KE, and Rogers, R. –
Some Researches
The Concept
The results indicated that performing abdominal exercises 3 or 6 times per week did not improve either concentric or eccentric strength. During 11 weeks – 3sets 12 reps
Core Training: Evidence Translating To Better Performance And Injury Prevention. Strength and - Stuart McGill.
Cond Journal vol32, n3, 33-43, 2010
The Grip Setting Intensity Teaching Training Positions
– – – –
Trunk flexions could be a lessive mechanism Stabilizations couldn’t forget quadratus lumborum Guidelines for rehabilitation: Isometric no more than 10s “superstiffness”: 8 points: The abdominal muscles never work alone. Combine them with other muscles.
- Badiuk, BWN, Andersen, JT, and McGill, SM. Exercises
to activate the deeper abdominal wall muscles: The Lewit: A preliminary study. J Strength Cond Res 28(3): 856–860, 2014 –
The Lewit exercise caused higher muscle activity in the deeper abdominal wall muscles, in particular the IO and by default the transverse abdominis were activated at 54% maximum voluntary contractions (MVCs) on average and 84% MVC peak with no change in spine posture to maintain the elastic equilibrium of the lumbar spine.
The Role of Core Training in Athletic Performance, Injury Prevention, and Injury Treatment. - John M. Cissik.
Strength and Cond Journal vol33, n1, 10-15, 2011
- Vera-García, FJ, Barbado, D, Moreno-Pérez, V, Hernández-Sánchez, S, Juan-Recio, C, and Elvira, JLL. Core stability. Concepto y
aportaciones al entrenamiento y la prevención de lesiones. Rev Andal Med Deporte 8: 79–85, 2015.
CORE and muscular chains… Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
• • •
Thomas W. Myers: Vías Anatómicas; Meridianos Miofasciales para terapeutas manuales del movimiento. Ed. Elsevier Masson 2009 Juan C. Santana, Stuart M. McGill, Lee E. Brown. Anterior and Posterior Serape: The Rotational Core, Strength and Conditioning Journal v37, n5, 8-13, October 2015 L. Busquet http://www.methode-busquet.com/animations/les-chaines-croisees-douverture/
How we work the core? Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
If we live stand‌ why we don’t train the core this way?
Stand Vs lay donwed‌ Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Vs - Applying forces and muscular trains - Transference and conscience of the position. - Movements applied after the postures - Closed Kinematic Chain
What do I get? Some Researches
The Concept The Grip Setting Intensity Teaching
• Vertical posture allows to work on a CKC • Forced to put every join in a proper way • The whole chain works • Back muscles are very important
Training Positions
From the sole of the feet up to the palm of the hands
Scapulae EMG activity‌ Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions Oliver, GD, Plummer, HA, and Gascon, SS. Electromyographic analysis of traditional and kinetic chain exercises for dynamic shoulder movements. J Strength Cond Res 30(11): 3146–3154, 2016
Complete chain activation… • Activation of the sole muscles Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
• Gastrocnemius, hamstrings and glute muscles • Co-activation of the glutes - quadratus lumborum – latissimus dorsi • All abs with lower back co-activated • Connection of the scapulae whilst depression of the shoulder • Understanding, depression of the shoulder is not protaction of itself.
• And always stretching up
Complete chain activation‌ Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Variations to create differents levers and descompensations‌
Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
The concept… Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Training Wall® offers stimulus from the soles of the feet to the palms of the hand, through the forearm muscles, stabilizers of the spine, abdomen, hip muscles, glutes, etc… the whole body must be in perfect harmony to perform the exercise properly. This implies a powerful work out for the stabilizing muscles of the trunk which will help maintain proper body alignment at all times, but unlike other training systems, work out is produced in a state of decompression of the spine’s joints and no compression due to its permanent traction of the upper limb. Moreover, Training Wall® panels have a quickrelease anchor system to attach the Tools designed exclusively for use with the wall. With this equipment and its tools you have space that meets all your training needs in “zero” square meters, allowing you to design multi-purpose spaces that can be useful for activities, personal training centers, physiotherapy clinics or rehabilitation centers.
Understanding the technique‌ Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Vertical core training Some Researches
The Concept
on the wall‌
The Grip Setting Intensity Teaching Training Positions
What this add to a regular standing position?
Benefits of the Wall‌ Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
- CKC not only in for feet, so we can work the whole chain. - Focussing on shoulder girdle position and in glenohumeral stabilization. - Working on decompression and not with overload. - It allows to set the intensity.
Better on the Wall… But this has some complications… How we solved it? Some Researches
The Concept
How we set the Intensity
Limitations on the grip
The Grip Setting Intensity Teaching Training
• We think in the lever we create, not in the movement.
Positions
• All levels and skills can get the same stimulus.
• Most people don´t have a strong hand which don´t allows to focus on the core. • Feelling of unsafety.
• Instead giving a problem, it is a solution.
The grip Training Wall Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Why a fat grip? Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Patrick M. Cummings, Hunter S. Waldman, Ben M. Krings, JohnEric W.Smith, Matthew J. McAllister; Fat grip resistance training improves driving performance in Division I male golfers; Journal of Strength and Conditioning Research Publish Ahead of Print
Setting the intensity Some Researches
The Concept
Number of grips or leans
The Grip Setting Intensity Teaching
Separation of the proyection of the grips or leans
Training Positions
Vertical separation of feet and hands
Separation of the proyection of the grips or leans Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Vertical separation of feet and hands Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Teaching Training Wall Some Researches
Level 6
The Concept Position 2
Level 5
Position 3
Level 4
Position 4
Level 3
The Grip Setting Intensity Teaching Training Positions
Level 2
Level 1
Setting the intensity‌ Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Safety aspects Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
– Training on the Training Wall without Tools – Using Training Wall with Tools
Safety, placing the Tools Pasos
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1
Descripciรณn
Slot in the two lower anchors (in the case of a 4 anchor Tool)
The Concept The Grip Setting Intensity
2
Align and slot in the two upper anchors, finally ensure that all four anchors are properly aligned
3
Holding the closest available point to the anchors slide down the whole Tool to click into place. Be sure to applied pressure equally to avoid rotations or displacement of the anchors.
Teaching Training Positions
4
Once all 4 anchors are secured in place, the corresponding safety pin (or two safety pins as required by the tool) is put in place to secure it.
Guidelines for the training Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
TYPE OF MOVEMENTS: Easy, using higger levels ORGANIZATION: • Circuit of 3 to 5 exercises Nº OF REPETITIONS: 15-25 reps Nº OF SETS: 3-5 sets
TYPE OF MOVEMENTS: • Complex with intermediate levels. ORGANIZATION: • Circuit of 2 to 3 exercises Nº OF REPETITIONS: 10-15 reps Nº OF SETS: 3-5 sets
TYPE OF MOVEMENTS: Easy, in lower levels ORGANIZATION: Individual exercises or in supersets of 2. Nº OF REPETITIONS: 15-25 reps Nº OF SETS: 5-6 sets
TYPE OF MOVEMENTS: Easy, using superior levels and with feet on the floor. ORGANIZATION: Inividual exercises Nº OF REPETITIONS: 15-20 reps Nº OF SETS: 3-5 sets
Samples of Trainings SESION WITHOUT TOOLS
Some Researches
Exercise Posture Checker Squat Top Reach Cross Chain The Climber
1-4/2-4 1-4/2-2 1-4/2-2 1-4/2-2 1-5/2-2
1. 2. 3. 4. 5. 6.
Posture Checker Top Reach Trunk Rotations Cross Chain Wood Chop Trunk Tilting
1-4/2-4 1-4/2-2 1-4/2-4 1-4/3-3 1-5/3-3 1-5/2-2
1. 2. 3. 4. 5. 6. 7.
Posture Checker Trunk Contractions The “C” The Monkey Back Extensions Cross Chain The Climber
1-4/2-4 1-4/1-3 1-4/2-2 1-4/2-2 2-5/1-3 1-4/4-4 1-3/2-2
Basic
1. 2. 3. 4. 5.
Intermediate
The Grip Setting Intensity Teaching Training
Level / Position
Advanced
The Concept
WITH TOOLS
Positions
Exercise 1. 2. 3. 4.
5. 1. 2. 3. 4. 5. 6. 1. 2. 3. 4. 5. 6. 7.
Posture Checker Rope Puller Trunk Rotations Chin Ups with step on Top Reach Posture Checker The Climber Shoulder Press with Cardan Assisted Dips Cross Chain Leg Swing Posture Checker The Climber Chin Ups Trunk Rotations Dips The Monkey Rope Puller
Level / Positio n
Sets/ Reps / Rest
1-4/2-4 1-4/2-2
1x10/60’
1-5/2-2 1-4/2-4 1-4/2-2 2x20/30’ 1-4/3-3 1-4/3-3 1-4/2-4 1-3/2-2 1-3/3-3 1-3/3-1
3x20/5’
Group Training (no Tools) Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
2 a 4 panels 1 people
4 a 6 panels 2 people
12 panels 4 people
16 panels 6 people
Sample of Group Training Superficie de 42,5mt2
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The Concept The Grip Setting Intensity Teaching Training Positions
16 paneles
Hasta 15 practicantes
Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
Exercises without Tools
Basic Positions
Setting Intensity Teaching Training Positions
• THE CLIMBER • THE MONKEY • ARM EXTENSIONS
LEG EXERCICES
The Grip
• POSTURE CHECKER • TOP REACH • CROSS CHAIN • SIDE LEGS • BACK EXTENSIONS • TRUNK CONTRACTIONS • TRUNK ROTATIONS • REAR TRUNK ROTATIONS • TRUNK TILTING • LEG SWING • THE “C” • WOOD CHOP
ARM EXERCISES
The Concept
CORE EXERCISES
Some Researches • LUNGES • JUMPS • SQUATS
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
Rear Trunk Rotations
CORE
Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
CORE Some Researches
The Concept The Grip
Fuerza
Cardiovc.
Setting Intensity
Teaching
Balance
Training
Positions
The Climber
ARM
Some Researches
Fuerza
The Concept
The Grip Setting Intensity
Cardiovc.
Teaching
Balance
Training
Positions
The Monkey
ARM
Some Researches
Fuerza
The Concept
The Grip Setting Intensity
Cardiovc.
Teaching
Balance
Training
Positions
Arm Extensions
ARM
Some Researches
Fuerza
The Concept
The Grip Setting Intensity
Cardiovc.
Teaching
Balance
Training
Positions
Lunges
LEG
Some Researches
Fuerza
The Concept
The Grip Setting Intensity
Cardiovc.
Teaching
Balance
Training
Positions
Jumps
LEG
Some Researches
Fuerza
The Concept
The Grip Setting Intensity
Cardiovc.
Teaching
Balance
Training
Positions
Squats
LEG
Some Researches
Fuerza
The Concept
The Grip Setting Intensity
Cardiovc.
Teaching
Balance
Training
Positions
Practice In groups: Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
• NO TOOLS
– Circuit training – Postural control Training – Strenght training
• WITH TOOLS
– Circuit training – Postural control Training – Strenght training
www.Training-Wall.com Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
360 Benefits‌ Some Researches
The Concept The Grip Setting Intensity Teaching Training Positions
www.Training-Wall.com