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By
Phil Stevens |
| I had an interesting
question on setting up a class. It was targeted at aerobic training
with groups (not my first choice or expertise) but I was able
to give some great fundamental info that I feel anyone can use
for any structured training, be it with individual or group
clients, and thought I would share it with you all. |
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Questioner: Richard
Subject: Aerobic Program
Structure
Question:
I have a question I am hoping you
can assist me with or advise me on. I have been involved in Tai
Chi, Chi Kung and Kung Fu for 39 years. I am going to be teaching
some group classes a gentle but very active form of movement which
promotes an aerobic, cardiovascular workout. There are 15 sections
to this particular form. Each section is 4 counts to the left and
4 counts to the right (one side is the mirror of the other). The
form is done rhythmically and at a pace which is comfortable for
each participant. This leads more to my question. As I learned the
form approx 39 years ago in a martial arts environment the way things
are taught have changed and, I think, in many regards improved.
The format in which I was taught was
very safe but also very rigid. I am seeking to make the form as
easy for participants to digest, remember and practice on their
own as possible. I am looking for thoughts, ideas and/or suggestions
on ways I can present this sequence of exercises in a good format
that will allow the students to learn in the most efficient way.
My class will be 1 hour long for 6
weeks which is ongoing and I am thinking that I will spend the first
30 minutes of class on learning the beginning portions of the form,
perhaps 3 sections spending 10 minutes on each section, going over
them slowly to learn the movements properly so that the body, joints
and everything is position correctly and not creating stress anywhere.
Then, at the end spend the remainder of the time picking up the
pace of the form a bit so that a good workout can be had.
I am CPR/AED/first aid certified and
I am familiar with optimal heart rates and I keep an eye on students
to make sure they are not exceeding their abilities and that they
are doing exercises correctly. So I am very safe first and foremost
in class but I am just looking for some good suggestions on how
best to present this particular sequences of exercise, not designing
a program but just thoughts on presentation of some existing exercises.
Any input you have would be greatly appreciated. Thanks and have
a great day.
ANSWER:
Richard-
Interesting question. Rather open
and lent me more to thinking and training theory then to a direct
answer. In such, my answer will be the same to you and hopefully
lead to some thinking that will help you direct your classes. I
know of Tai Chi, but am not fluent in it at all, so telling how
to teach it would be elementary of me. I can simply give you some
examples of things I/we do in teaching complicated moves to people
and expediting results.
I think you have it right by aiming
for slow steady progress. You want to exert a stimulus on the individual
but not harm them. The class should be mainly structured around
teaching and learning form, the so called workout or training will
happen through that process. Likely you are working with un or de-trained
clientele so simply learning and the corresponding teaching for
a few weeks or months will in itself be a work out for them without
having to add on an extra targeted section to elicit the adaptive
response.
When your margins are so small it
doesn’t take much to step out of your comfort zone and cause
a need for adaptation. So I think the class can mainly be focused
around teaching until they have grasped the movements and earned
their way to greater progression.
FUN!! Above all find ways to make
it fun. Analogies, we use them a lot. Fun analogies to the positions
we are looking people to attain to get the right form. Things they
can recognize from real life. Games think of fun ways to incorporate
enjoyment with your teaching, this will also be helpful in the advancement
of your students. Rewards, verbal or even junk little prizes people
earn when they reach even simple achievements. If they get small
rewards, and are presented them around classmates, I dont care how
old the person is, they want to attain that. It can even be little
gag gifts, get people smiling and laughing with one another they
will push harder, do more and learn faster if the time is enjoyed.
Star at the end then go to the beginning.
We, unlike most people, will start at the end of the move. Show
them the position they are looking to achieve prior to ever teaching
the start or the middle. If you can get a person to attain the END
position and ingrain where they are supposed to be at that point,
then when you show them the start they are much quicker to grasp
the middle sections of the moves as they know where they are going.
Its much like planning a vacation. The first thing you do is decided
where do I want to go?? You figure that out and then pinpoint where
exactly you start and work your way from there to reach your destination.
Finding the start and the path is only possible once you know the
goal.
For example. If we are teaching a
power clean we first teach a student the catch position and make
sure they can attain the position safely and properly before ever
wasting time on trying to fill in the spaces. Then and only then
after many reps and sets that are not invasive, but broke into pieces,
will we then learn the start position and find out if they can reach
that safely, properly, etc..
Once those are attained we are sure
to reach all the points between and we work our way through those
breaking the move into graspable parts. The catch, the pull from
the floor to the knee, then the pull from the power position at
the knee to extension. Then a hang clean, then we put it all together
now that they have learned the moves in each part and know how they
feel. They have earned the right to put it into one slow systematic
move and slowly progress as they earn it. Speed things up, learning
proper tempo, earning load etc.
Employ the students as teachers. The
best way for many to learn is to try and teach as they learn. Pair
them up and make them watch one another. They will learn by seeing
one another do it correctly and incorrectly. By seeing a proper
position and telling their partners when they are doing something
wrong they learn them themselves. Plus then your job is easier,
your workload is reduced.
As certain student learn faster change
the pairings. Commend the good students and employ them to help
those struggling in a positive way. Those people will love to help
you, and others will learn quickly by seeing a peer do it. Those
behind will WANT to be where they ( the higher more advanced peers)
are and work harder to be one of your star pupils
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Award advancement, don’t
scold mistakes (well not to much at least, remember they are
beginners) Not many people learn well from ridicule, few will
its your job to ID them, and if they need that fine, but 99%
of people learn best by positive reinforcement, especially
early on, you can get tough later.
For example, someone is doing
one of your moves and does three things wrong, and one right.
Say great!! blank part was perfect, keep doing that, good
job, now lets just add this onto it. Instead of, that was
horrible. You only did one part of that semi correct the rest
was crap, now get it right, do this and this and this and
this.
With the latter they are bound
to get one or two other parts right and screw up the one they
were doing right in the first place. Take every inch they
give you, commend them and have them keep doing it right and
slowly work on the rest.
Again make it FUN, I cant stress
that enough fun is a must.
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About The Author
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Coach Phil Stevens is an accomplished
strength athlete with considerable experience in both powerlifting
and strongman competition. Phil is the 2007 APA World Champion
in the 242-pound class (total). He currently holds the APF
275-pound class raw National bench, squat, deadlift, and total
records. Phil’s marquis lift was his 700-pound raw deadlift,
performed on February 14, 2009 in Phoenix, Arizona.
Phil has been ranked in the
“Top 10” in the deadlift Nationally across all powerlifting
federations, and in addition to his coaching duties at Staley
Training Systems, he also serves as the Arizona State Chair
for the North American Highlander Association, as well as
the founder of Lift For Hope, an annual strength-competition
with proceeds donated to Charity (www.Lift4Hope.org).
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