Lesson model and order

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This is an excerpt from the book, Chapter IV. It charts the order of drills and explains the intensity variations for optimal performance within the session, from warm-up to cool down.

SECTIONEXERCISESGOALS AND BENEFITS
1
  1. Any kind of walking.
  2. Corrective exercises.
  3. Flexibility and mobility of the arms, leg and trunk.
Correcting mindset, warming up the body and general loosening up of the body (aesthetic benefits).
2
  1. Basic arm and leg movements, simple or combined, free hand or with gear.
  2. Lifting.
  3. Throwing.
  4. Combatives: boxing and wrestling.
General and symmetrical development of all the body parts. Joint flexibility (aesthetic benefits).Skill development and coordination in order to improve fighting, lifting and throwing abilities (functional benefits)
3
  1. Suspension/Hanging.
  2. Supported/Planks.
  3. Climbing variations.
  4. Balancing drills geared also at overcoming fear of heights/vertigo.
Specific development of the upper body, trunk and core musculature (aesthetic benefits). Sense of equilibrium, agility of all kinds for climbing or scaling (functional benefits).
4
  1. Hopping.
  2. Speed training.
  3. Short distance runs.
Intense action on the major systems of the body: cardiovascular and respiratory (hygienic benefits).Improvement in normal and work pacing (functional benefits).
5Trunk and core specificEmphasis on back, thoracic and abdominal musculature development (aesthetic benefits).
6
  1. Jumps of all kinds: with or without momentum, with hand support, on moving or fixed obstacles.
  2. Velocity/speed   and distance running (like in Section 4).
  3. Swimming.
  4. Games utilizing running, jumping, swimming, fighting actions etc…
Same benefits as in Section 4, but more intense.All the exercises in this section produce hygienic, aesthetic and functional benefits.
7
  1. Breath work.
  2. Marching/Walking.
Restore the cardiovascular and pulmonary systems.Breathing education.

 

 

 

Thus:

–       Exercises in Section 1 simply serve to warm-up and loosen up the body.

–       Exercises in Sections 4 and 6 on average require greater effort than those in Sections 1, 2 and 3.

–       Section 5 is positioned on purpose between two sections of more strenuous nature (jumping, running etc.) because the exercises in this section require little effort but provide the body with the necessary relaxation characterized by a lowering of the heart rate.

–       Finally, exercises in Section 7 are geared towards restoring the breath and lowering the heart rate before resting. They can be performed during the session when the taxing efforts of a particular exercise require restoration.

 



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