****MARPO THREE60 Workshop**** Functional Dynamic Resistance Rope Training
Wednesday, July 30, 2014 from 10:00 AM to 12:00 PM (MDT)
Huntington Beach, CA
Course Title and Instructor Name:
Functional Dynamic Resistance Rope Training, Mike Cole M.A.
Learn about functional, dynamic resistance exercise training challenge activities, workouts and programs in this practical hands-on workshop. This 2 hour (2 CECs) workshop consists of 2 back to back sessions and will introduce you to different movements, movement speeds and appropriate dynamic resistance to produce continuous, forceful and explosive movement with the dynamic resistance rope machine.
List of Objectives:
- Students will be able to set up and adjust the dynamic resistance rope machine and operate the electronic display console.
- Students will understand dynamic resistance and how to use it to train cardiovascular efficiency, metabolic efficiency, endurance, strength and power.
- Students will be able to describe why functional dynamic rope training is a unique and effective training method for fitness and athletic performance.
Workshop Session 1: (1 hour)
Demonstration (5 min) -Team Challenge - Demonstrate how to operate and read display console, specifically time and distance tracking on the dynamic resistance rope machine. Demonstrate rope angle adjustments, body position adjustments, resistance adjustments and movement adjustments. Explain the Team Challenge.
Participation (10 min) - Team Challenge - Participants will work in teams of 3-5 in an effort to pull or push 500 feet of rope as fast as possible on the dynamic resistance rope machine. Each team member will push or pull for 20 seconds with specific limitations or movement modifications for each 20 second group. (Pull only, push only, horizontal rope, resistance level, unilateral only, bilateral only, movement with lunge, side facing, etc.)
Lecture/Discussion (15 min) - Review the challenge. Participants will be asked about what they experienced - continuous movement, forceful movement, functional movement, movement integration, movement isolation, eye-hand coordination, instructional challenges, communication, ideas for different challenges – team and individual, the challenge as a tool to promote participation and establish baseline exercise capacity.
Demonstration (5 min) –THREE60 Challenge – Demonstrate the THREE60 Challenge – Resistance Level 1: 20 s pull down, 20 s lift up, 20 s alternating and continuous pull down and lift up.
Participation (10 min) - THREE60 Challenge - Participants will perform the THREE60 Challenge in groups of 3.
Lecture/Discussion (15 min) - Review the challenge. Participants will be asked about what they experienced - difficulty, energy system stress, limiting fatigue factor, body parts involved. Discuss other ideas for challenges. Discuss the THREE60 Cycle/Block as a foundational component in the structure of a workout and a program.
Workshop Session 2: (1 hour)
Demonstration (15 min) –Introductory Workout – Demonstrate the six fundamental movements of the Introductory Workout and the associated progressions, regressions and modifications that can be used to achieve continuous, forceful or explosive movement emphasis.
Participation (30 min) - Introductory Workout - Participants will trade off athlete and coach roles while performing the introductory workout. (See http://marpokinetics.com/products/THREE60/workouts/ )
Lecture/Discussion (15 min) – Present and discuss main elements and benefits of functional dynamic resistance rope training, including basic programming strategies. Present and discuss movement, workout and program options including baseline and follow up measures/challenges and continuous, forceful, explosive and combined movement emphasis training options. Introduce cueing conventions and best training practices for dynamic resistance rope training programs.
When & Where
Director of Education