FITNESS &

PERFORMANCE
TERM 1
BASIC
MOVEMENT
PATTERNS WEEK
3
FITNESS & PERFORMANCE
WEEK 3
01 02
Functional Basic movement
training patterns

03 04
Breakdown of Circuit
movements
Effective Training
To make your workouts more effective, you should
prioritise the exercises that resemble your body’s natural
movement patterns – the way you move in daily life for
all activities you perform. These are the:

Squat
Hinge
Lunge
Upper Body Push & Pull (Vertical & horizontal)

Your training program should include variations of all

these movement patterns. You need to be strengthening
your entire body with mostly these exercises if you want
to want to see real change and prevent injury.
Compound exercises
These exercises also happen to be compound exercises –
meaning, they work multiple muscle groups at one time –
more bang for your buck compared to isolation exercises
that only train one muscle group at once. There’s nothing
wrong with including isolation exercises in your program.
In fact, they can play an important role in a well-designed
program. But they definitely shouldn’t make up the majority
of your training.
Compound exercises

It’s more effective and efficient to focus on building strength in compound

exercises. They engage multiple muscle groups at the same time. Which
means you can generally lift more or train at a higher intensity in these
exercises. This will lead to more consistent progression in your strength
over time and more and bigger changes in your body.

These exercises, again, are the ones that strengthen your body’s basic
CREDITS: This presentation template was created by Slidesgo, and includes
movement patterns.
icons by Flaticon Which means
and infographics they
& images have a huge carryover into your
by Freepik
daily life, as well. The result is an improved quality of life!
Compound exercises will be responsible for the majority of
your strength progress, as well as building endurance,
preventing injury and improving the quality of your life!
 There’s a but…

Discuss with the person next to you a factor that might

make these movements not effective.
 Form?
These compound movements will not be effective if you
don’t perform these exercises with proper form. You’ll
either not get the most out of the exercises, not make
progress, get injured or all the above. Invest the time and
effort into learning the proper form of all these exercises
to get the most benefit out of them and be able to
progress safely!
 02
Breakdown of movements
Squat
Why It's Important:

Squatting (properly) is how we are

designed to sit—chairs, couches, and
toilets haven't always existed. Squatting
is our way of getting up and down.

Variations:
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• Airicons
Squat • Back
by Flaticon andSquat • Split
infographics Squat
& images by Freepik

• Front Squat • Goblet Squat

The press
Why It's Important:

When done well, the press develops

strict pressing strength, reinforces
safe/powerful shoulder mechanics, and
works midline strength & stabilization.

Variations:
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• Horizontal Pressing
icons by Flaticon – The Push-Up
and infographics & images by Freepik

• Vertical Pressing – Overhead Press,

Bench Press
The pull
Why It's Important:

The importance of pulling your own

body to an object, or an object to your
body, cannot be overstated. Pulling is a
physiological necessity in order to
optimize results and avoid injury.

Variations:
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icons by Flaticon and infographics & images by Freepik
• Horizontal Pulling – The Inverted
Row

• Vertical Pulling – The Pull Up

 The hinge
Why It's Important:

A "hip hinge" is performed every time we

bend over. Whether it be picking up a
backpack off the floor, or preparing to jump
—we are performing this primal movement
pattern. Learning and training the hip hinge
helps to avoid injury, improve performance,
and open up your total body mobility and
stability.
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icons by Flaticon and infographics & images by Freepik

Variations:

• The Good Morning

• The Romanian Deadlift

• The Deadlift
 The lunge
Why It's Important:

The Lunge is the basis of your most

primitive movement pattern, meaning it
shares much in common with
walking/running/carrying. Training the
unilateral lunge pattern allows us to
highlight and erase imbalances in a
movement pattern we use throughout our
lives without even
CREDITS: realizing template
This presentation it. was created by Slidesgo, and includes
icons by Flaticon and infographics & images by Freepik

Variations:

• Forward Lunge • Walking Lunge • Lateral

Lunge • Overhead Lunge
• Backward Lunge • Jumping Lunge •
Loaded Lunge
 Circuit - 3 sets of 8 reps
1. Squat 5. Lunge

2. Push up 6. Shoulder press

3. RDL 7. Glute bridge

4. Row 8. Bicep curl

RESEARCH TIME
● On the worksheet provided research the
following for each movement:

1) The muscles the movement targets

2) Types of exercises
3) Common mistakes/form errors
Summary vid
PROGRESSIONS &
REGRESSIONS
Progressing and regressing compound movements in the
gym is a fundamental aspect of designing an effective and
sustainable workout routine. Understanding how to
appropriately adjust the intensity and complexity of
exercises such as the hinge, squat, push, pull, and lunge can
help individuals of all fitness levels achieve their goals
safely and efficiently.
By strategically progressing these movements,
individuals can continue to challenge their muscles,
improve strength and endurance, and prevent plateaus
in their training. Conversely, knowing how to regress
these movements can be invaluable for those recovering
from injury, new to exercise, or facing limitations in
their training environment. This guide explores various
methods for progressing and regressing compound
movements, providing a comprehensive approach to
optimizing your gym workouts.
Progressing or regressing compound
movements like the hinge, squat,
push, pull, and lunge can be done by
adjusting various aspects of the
exercise such as weight, volume,
intensity, and complexity. Here are
some general guidelines for
progressing and regressing these
movements
 Hinge
eg. deadlift

Progression: Increase the weight lifted gradually

over time. You can also vary the deadlift variation
(e.g., conventional, sumo, Romanian) or use
advanced techniques like deficit deadlifts or
snatch grip deadlifts.

Regression: Decrease the weight lifted or use

variations that are less demanding, such as
Romanian deadlifts, trap bar deadlifts, or
kettlebell deadlifts.
 Squat
eg. back squat, front squat
Progression: Increase the weight lifted,
gradually deepen the squat (e.g., progressing
from a partial to a full squat), or use
advanced variations like pause squats, front
squats, or Bulgarian split squats.

Regression: Decrease the weight lifted,

reduce the depth of the squat, or use
assistance (e.g., holding onto a stable object
for balance).
 Push
eg. bench press, overhead press
Progression: Increase the weight lifted,
increase the range of motion (e.g., deficit
push-ups), or use advanced variations like
incline or decline bench press, or push press.

Regression: Decrease the weight lifted,

reduce the range of motion (e.g., knee push-
ups), or use assistance (e.g., resistance bands
for assistance).
 Pull
eg. Pull ups, rows
Progression: Increase the weight lifted,
increase the difficulty (e.g., progressing from
assisted to unassisted pull-ups), or use
advanced variations like wide grip pull-ups,
chin-ups, or one-arm rows.

Regression: Decrease the weight lifted, use

assistance (e.g., resistance bands for
assistance), or use simpler variations like
inverted rows or seated rows.
 Lunge
eg. Walking lunge, reverse lunge
Progression: Increase the weight lifted,
increase the range of motion (e.g., deficit
lunges), or use advanced variations like
walking lunges, Bulgarian split squats, or
jumping lunges.

Regression: Decrease the weight lifted,

reduce the range of motion, or use assistance
(e.g., holding onto a stable object for
balance).
 02
ACTIVITY TIME!
You are going to research progressions/regressions based on your
own abilities. You will need to research 2 variations of each of the 5
compound movements we have been studying (squat, pull, push,
hinge and lunge).

You will do these exercises in our prac lesson today.

 Example: Circuit 2x8
1. Squat → Bulgarian Split squat 5. Lunge → Elevate lunge

2. Push → Eccentric push up 6. Push → Single arm shoulder press

3. Hinge → single leg RDL 7. Hinge → assisted single leg RDL

4. Pull → Resistance band row 8. Pull → isometric resistance band row

PROGRAMING
VARIABLES (wk 4)
How often should I lift weights?

How heavy should I lift?

How long should my workouts be?

These are all questions you might be wondering and there

are many factors to consider:
- Training age
- Goals
- Life schedule
- Enjoyment
 Key factors to consider when designing a weightlifting
program
● Fitness Goals: Understanding the individual's goals is crucial. Whether it's weight loss, muscle gain,
strength improvement, endurance enhancement, or sport-specific training, programming should align
with these objectives.

● Fitness Level/training age: Assess the individual's current fitness level, including strength, endurance,
flexibility, and any limitations or injuries. This helps in determining the appropriate starting point and
progression.

● Frequency: Determine how often the individual will train per week. This can range from 1-7 days
depending on availability, goals, and recovery capacity.

● Intensity: Intensity refers to how hard one works during a workout. It can be adjusted by manipulating
variables such as weight, reps, sets, rest periods, and exercise selection.

● Volume: Volume is the total amount of work performed in a workout session, typically calculated as
sets × reps × weight. It's important to balance volume to prevent overtraining and injury while still
providing enough stimulus for adaptation.
Key factors to consider when designing a weightlifting
program
● Progressive overload: Plan for progressive overload by gradually increasing intensity, volume, tempo or
complexity over time to continually challenge the body and drive adaptation.

● Exercise Selection: Choose exercises that target specific muscle groups or movement patterns relevant to
the individual's goals and abilities. Consider variations to prevent boredom and plateaus.

● Rest Periods: The duration of rest between sets and exercises can influence the training effect. Shorter rest
periods increase metabolic stress and cardiovascular demands, while longer rest periods allow for greater
recovery between sets.

● Recovery: Adequate rest and recovery are vital for progress and injury prevention. Incorporate rest days,
active recovery sessions, and techniques such as foam rolling, stretching, and massage.

● Variety: Introduce variety in workouts to keep them engaging and prevent plateaus. This can include
changing exercises, rep schemes, tempos, and training modalities.
Key factors to consider when designing a weightlifting
program
● Individual Preferences: Consider the individual's preferences, interests, and lifestyle when
designing workouts to enhance adherence and enjoyment.

● Equipment Availability: Take into account the equipment available at the gym to ensure that
workouts can be effectively executed and alternatives can be provided if necessary.

By carefully considering these variables, you can create personalized and effective gym programming
tailored to individual needs and goals.
 Choosing the Right Weights and Sets/Reps
for Each Exercise
Guidelines for choosing weights and sets/reps for different fitness goals:

• Muscle growth (hypertrophy): 3-4 sets of 8-12 reps with a weight that is challenging but allows you to maintain good form.
• Strength gains: 3-5 sets of 3-6 reps with a weight that is challenging but allows you to maintain good form.
• Endurance: 2-3 sets of 15-20 reps with a weight that is challenging but allows you to maintain good form.
As a general rule, the higher the intensity, the longer the rest period. For example, a strength exercise 90% 1RM may
require over 3 min of rest. Whilst a light endurance exercise may only need less than a minute.

Why is it important to use a weight that is challenging but allows you to maintain good form?
• Using a weight that is too heavy can lead to injury.
• Using a weight that is too light will not provide enough resistance to stimulate muscle growth or strength gains.
Summary!
 PRAC: Circuit - 3 sets of 8-12 reps
Although these are the same exercises from previous lessons, we will now start to see
some gains! You should start seeing some improvements (form, weight etc.)
We will now start logging these workouts in our training log to see your progress.

1. Squat 5. Lunge

2. Push up 6. Shoulder press

3. RDL 7. Glute bridge

4. Row 8. Bicep curl

 ACTIVITY TIME
Complete key factors to programming worksheet
How to train for different
goals
 People train for 3 main purposes:
Body composition

Performance training

Health & Longevity

 BODY
COMPOSITION
 Body composition
● What out body is composed
of: specifically muscle mass
and fat mass

● Increase muscle mass and

reduce fat mass

To achieve this:

1. Increase muscle growth

2. Reduce fat
 Muscle growth
● Increase in the size of a muscle (hypertrophy)

TRAINING FOR MUSCLE GROWTH

1. Loads & reps: Muscle growth (hypertrophy): 3-4 sets of 8-12 reps with a weight
that is challenging but allows you to maintain good form.
2. Proximity to failure: all sets close to failure (3 reps in reserve (RIR)
3. Volume: moderate to high >10 sets/per muscle group/per week
 FAT LOSS
● Reduction in adipose tissue
1. NUTRITION
● Reveals the shape of the muscle ● Most important for weight loss
underneath fat (muscle definition)
● Calorie deficit
3 components to help achieve fat loss <1% Body Weight loss/week
1. NUTRITION ● Protein: moderate to high
2. PHYSICAL ACTIVITY >1.5g/kg/day
3. MUSCLE GROWTH/RETENTION
1. PHYSICAL ACTIVITY
● >10000 steps per day is a good general
target for weight loss

1. MUSCLE GROWTH/RETENTION
● Resistance training: train in the same way
with the intent to build muscle
PERFORMANCE
TRAINING
 PERFORMANCE TRAINING

● Training to improve a specific output

● E.g lifting more weight, jumping higher, faster time etc.

2 categories of performance training

1. Strength training
2. Sport specific training
 Strength Periodisation
• Strength gains: 3-5 sets of 3-6 reps with a weight that is challenging but allows you to
maintain good form.
First!!!! Emphasise muscle growth (the more muscle we have the more we can lift)
(High volume sets/reps)

Gradual shift to peak the strongest you can lift

- Higher load, less reps/sets

 HEALTH &
LONGEVITY
 HEALTH & LONGEVITY

Exercise and diet strategies to improve markers of health

(live longer, higher quality of life)

Training for health and longevity:

1. Resistance training
2. Cardiorespiratory training
3. Body composition
 RESISTANCE TRAINING

Health benefits
● Increase muscle mass
● Increase strength
● Increase bone density
● Increase mobility
 RESISTANCE TRAINING

● For health and function purposes, resistance training does

not need to be performed with the same volume and
intensity as hypertrophy training.
● 2-3x/ week
● 45-60 min sessions
CARDIORESPIRATORY TRAINING

● Ability to transfer gases and nutrients around the body

● Health benefits:
- Decrease blood pressure
- Decrease resting heart rate
- Improve blood lipids
- Increase insulin sensitivity
- Increase bone density
- Decrease muscle atrophy
CARDIORESPIRATORY TRAINING

Cardio training for health and funcion:

- Endurance style training that is taxing the
cardiorespiratory systems
- eg running, cycling, circuits
- Frequency: 2-3x week
- Combination of low and high intensity training
 BODY COMPOSITION

- Maintaining a healthy body composition will usually be

favourable for health and function
- Maintain a healthy body fat with diet and exercise
 TRAINING PROGRAM CREATION
1. Goal Setting: Identify your primary fitness goal (body composition, performance training, or health and longevity).
2. Training Plan Creation:
Based on your goal, create a training plan that includes:
- Exercise selection: List exercises that target your goal (e.g., strength training for muscle growth, cardio for health).
- Sets & reps: Specify the number of sets and reps for each exercise.
- Intensity: Describe how you will determine the intensity of your workouts (e.g., proximity to failure).
- Volume: Determine the total volume of your workouts per week.
- Duration: Estimate the duration of your workouts.
- Rest and recovery: Plan rest days and recovery strategies.
1. Nutrition Plan:
- Describe your nutrition plan, including:
- Caloric intake: Determine your daily caloric needs based on your goal.
- Macronutrient breakdown: Plan your protein, carbohydrate, and fat intake.
- Meal timing: Describe when you will eat meals in relation to your workouts.
Workout splits