(rumbling atmospheric sounds)
-: Welcome to N1 Education. I'm coach Kassem
and I'm going to be instructing you
on our execution and biomechanics course that's
part of the personal training certification,
or just the education that you're looking for
if you're looking to maximize your own training.
So with this course, we're gonna basically look
at how do we make every single rep that you or
your clients do as efficient as possible
and specific to the training goal that you happen to have,
so there's a lot of reasons that
a person that a person may train.
There's a lot of stimuli that we can be trying to
accomplish in a workout,
and that's all that it come down,
to the reps that we're doing
and how we arrange those exercises
and how we integrate rest intervals.
All of the things that are gonna come into program design,
but none of that matters if the actual reps,
if the actual mechanics of the rep do not have
the intended goal.
So in this course, we're gonna learn
how to individualize a lot of things, right?
So we're gonna learn how to individualize range of motion,
so you can understand what's the appropriate range of motion
for my client to go based off of their structure,
based off of the type of equipment that they're using.
And based off of whether or not
I'm trying to isolate certain musculature.
I'm gonna learn how to optimize tension,
whether that be in a single muscle or multiple muscles,
and learning what adjustments that I can make
to the way a person's doing an exercise
in terms of their setup.
Or the types of loading I'm using,
or the resistance profiles I'm selecting
when I choose my exercises
to pick where I want tension,
how much I want tension,
and how I can maybe extend the time under tension
with specific types of adjustments
to tempo, and body position,
and varying exercises,
and super sets, and tri-sets and whatnot.
And lastly, we're gonna look at movement
and the execution cues.
So when we look at cues,
the whole point of a cue is to help somebody
get the mindset that they need
to be able to execute what you would like them to do
from a contractile perspective, right?
So a cue in itself is only good
if it's relevant to that person,
and that's relevant to what their current skill set is,
how they're already doing the exercise.
What their structure is,
as well as being able to communicate
to them in a language that they understand.
So we're gonna look at how do we individualize movement
and execution cues for the individual,
rather than giving you a blanket list of like,
oh here are the cues for this particular muscle group,
right? So when two people are training,
they're both trying to do some back,
and they're focusing on lats,
the cues that one person may need may be different
than the other based off of how they're already doing
the exercise, and based off of the structure
and the things that need to happen,
the adjustments that need to be made in order for them
to actually make that exercise more efficient, right?
So the big point that I wanna get across
is this stuff should be individualized
for every single person that you train,
and that's the thing.
You can't put people in blocks. You can't be like,
"Okay, well general preparation does it this way,
and body builders do it this way, and girls do it this way,
and guys do it this way", or whatever.
The second you start doing that, you lose optimization
because every individual is gonna have unique things
that they need in a workout in order
to achieve the stimulus,
in order to achieve good biomechanics and good tension
in their musculature, based off of their training age,
based off of their neurological efficiency.
And a lot of other variables, right?
So in order to understand all those things,
we're gonna have to dig deep into
a little bit of science stuff, right?
Not super, super deep,
but you guys need to understand the how's and the why's
so that you can have a thought process for this, right?
It's not just like, oh, here's a list of facts to memorize.
I want you guys to be able to be problem solvers
and to think, right?
So that's gonna mean you have to understand anatomy,
you're gonna have to understand origin and insertion,
you're gonna have to understand joints
and their function and the way they work,
and know what muscles are acting around a joint
under certain conditions, so you can understand
okay, if they're not able to do this,
what may not be stabilizing that joint, right?
Or what direction do they need to change their intent to,
what other thing do they need to focus on?
Gotta look at biomechanics in terms of understanding
the levers that people have,
and understanding how one person's structure
may very from another, so the set up that they choose,
the bench angle, the exercises that they pick,
and the type of intent and tempo that they use
may vary depending on their unique structure
in terms of getting the training goal that you want to.
Now, we're gonna look at a little bit of physics.
Because when we look at loading,
and we look at tempo and intent and stuff,
as soon as add movement, right,
it changes the way that resistance is impacting us.
As soon as we have some momentum in there,
You need to be able to account for that,
and you need to decide what exercises
you wanna create momentum,
versus what exercises you wanna avoid momentum
in specific to the training goal.
Same thing for you know, incorporating different
types of momentum generation,
are you trying to accelerate through the rep,
or are you trying to explode from the beginning,
or are you trying to maintain a certain speed or decelerate,
right, so there's lots of ways where we can look at using
momentum as a powerful variable to changing
the loading for certain exercises.
Which is very powerful,
especially if you don't have access to a lot of equipment,
or you need to do a lot of work in a small amount of space.
We're gonna look at resistance profiles,
because those are gonna tie right in there,
basically a resistance profile's gonna tell you
where an exercise is demanding the most work from you,
so that you can basically make the decision
of what type of intent do I wanna have?
What type of momentum
or lack of momentum do I wanna apply
to this exercise to maybe adjust that resistance profile
or maintain it, right?
And then also this will help with exercise selection,
so that you're picking exercises that will fill in gaps
where one exercise left a spot untrained,
another exercise fills it,
rather than picking exercises that may be redundant.
Right? So a lit of times, people do multiple exercises
knowing that they need multiple exercises,
but not understanding like ... of the vast library,
what are the exercises that will work well together
when I'm trying to extend fatigue,
versus when I'm trying to maximize a neurological output,
versus when I'm trying
to create muscle damage for hypertrophy,
knowing what the quality of that exercises
will help you figure out which things
should be paired together,
and which things should be avoided
for certain training stimulus.
We look at execution in its simplest form,
execution is the carrying out of a plan,
so with all of this information,
we're gonna be able to say,
"Okay, the setup should be this way,
the intent should be this way".
So the execution is basically being able to
take all that stuff,
put it together, and do the repetitions properly, right?
And to maintain that proper execution
under duress or fatigue,
or under duress of load,
or under duress of challenging stability, right?
So teaching the mental aspect to be able
to translate all that stuff
into the performance on the gym floor.
And then lastly, we have to look at how these things
correlate with the training variables we use, right?
So the number of reps that we're using,
the number of sets, the number of,
or the length of rest intervals.
All the training variables that go into program design,
these things here are gonna influence which portions
that we may pick to go higher or lower on reps,
versus which things we may choose to do more sets,
which things we may need to use a pause and a lengthen,
versus the short position when we're using our tempo.
So all of our training variables that we pick,
the way we pick the most optimal training variables
is understanding all of these other variables
that go on in in terms of the individual person,
and the machine for the exercises they're using,
And the goal that you happen to be going for.
So, in summary, why do you need to know all this stuff?
First off, my goal is to not teach you guys
individual exercises. It's the whole, you know,
give a man a fish, he eats for a day;
teach a man to fish, and then he can feed himself for life.
That's what we're trying to get from you guys,
is not teach you an exercise,
we're gonna go over lots of exercises
and I'm gonna show you how to get the most out of
some of the most popular exercises.
But the big thing is,
my goal is to change the way
that you approach each exercise,
so that it's not like, "Okay, this exercise does this".
It's more of, "What can I do with this person,
utilizing this piece of equipment, right?
How can I basically make this beneficial
no matter what a person's structure is,
no matter what a person's body type is,
how can I use this as a tool to achieve the goal
that I'm trying to get, right?
So we're trying to teach you a thought process,
we're trying to make you guys problem solvers,
so by the end of this, right,
that you guys have this thought process that you're able to
flexibly think on demand, you know,
you're able to make decisions and change exercises,
and change the intent,
and change the setup that a person's using,
because you'll see like,
well, this could be a little bit better,
or this could be a little bit more optimal
if we made this tweak?
And you can do it fast, you can do it quickly
and efficiently so it's not taking away from the, you know,
intensity that you're trying to do,
or the effectiveness which that session's
gonna have in terms of stimulating the training goal,
because you're like sitting around like,
"Ooh, all these small, little adjustments",
and all the sudden, you know,
it ends up not being a training session anymore,
it ends up being more like a little think tank, right?
So it's being able to be a flexible thinker,
being able to process this stuff fast
because you understand the how's and the why's,
so you can have a critical thinking approach to this, right?
You can be a problem solver,
you can basically be a detective of muscular stimulus
of like, oh, okay, how could I achieve that
with this particular person
with the equipment that I have available?