Sunday, March 6, 2011
New Site www.tonyboutagy.com
I will now be using www.tonyboutagy.com for all my blogs, articles and course information. I also use www.twitter.com/tonyboutagy for short updates. I will keep this site up for those who would like to refer back to old posts.
Sunday, January 30, 2011
Exercise Technique Workshops
On Tuesday 22nd February & Tuesday 1st March, Tony will be running a short exercise technique workshop aimed at exploring correct technique on the major lower body strength exercises (22nd Feb) and upper body exercises (1st March).
Tony will explain the finer points of correct technique for many different upper and lower body exercises, both common and advanced, and when to use them in a client's development. Exercises discussed include:
Trap bar deadlifts
Cambered bar and safety bar squats
Front and back squats
Deadlift variations
The use of bands and chains for pressing, squatting and pulling
Glute ham raise
Reverse hypers
Chin up and pressing variations
Rowing and pulling options
Thick bar exercises
And much more
The workshop will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 2.00 to 5.00pm on the above dates.
Course Conductors: Tony Boutagy & Rachel Luff
Cost $250 for each workshop
To sign up please email Tony on tonyboutagy@gmail.com
Tony will explain the finer points of correct technique for many different upper and lower body exercises, both common and advanced, and when to use them in a client's development. Exercises discussed include:
Trap bar deadlifts
Cambered bar and safety bar squats
Front and back squats
Deadlift variations
The use of bands and chains for pressing, squatting and pulling
Glute ham raise
Reverse hypers
Chin up and pressing variations
Rowing and pulling options
Thick bar exercises
And much more
The workshop will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 2.00 to 5.00pm on the above dates.
Course Conductors: Tony Boutagy & Rachel Luff
Cost $250 for each workshop
To sign up please email Tony on tonyboutagy@gmail.com
New Courses for 2011
CEC Accredited Level 1 Internships will be help on the following dates:
Lower Body: Monday to Thursday 7th-10 March, 1.00-5.00 pm
Upper Body: Monday to Thursday 14th-17th March, 1.00-5.00 pm
The completion of both courses gives the attendee 15 CECs.
These courses will teach you:
• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & muscle balance ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Short-term periodization for the general preparation phase
The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 1.00 to 5.00pm on the above dates.
Course Conductors: Tony Boutagy & Rachel Luff
Cost $600 for each module
To sign up please email Rachel on rachel@rachelluff.com
Lower Body: Monday to Thursday 7th-10 March, 1.00-5.00 pm
Upper Body: Monday to Thursday 14th-17th March, 1.00-5.00 pm
The completion of both courses gives the attendee 15 CECs.
These courses will teach you:
• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & muscle balance ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Short-term periodization for the general preparation phase
The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 1.00 to 5.00pm on the above dates.
Course Conductors: Tony Boutagy & Rachel Luff
Cost $600 for each module
To sign up please email Rachel on rachel@rachelluff.com
Monday, December 6, 2010
What I trained Last Week
My training partner, Rachel Luff, has just posted what we did in training last week on her blog
http://www.rachelluff.com/?p=172
http://www.rachelluff.com/?p=172
Thursday, December 2, 2010
A Fat Loss Program for the Summer Holidays
My favourite time of the year when training the non-athletic population is the month leading up to the Christmas break. A solid foundation of strength has been laid over the previous months of training, allowing me to increase the exercise complexity and volume at the same time. By using several 'bang for you buck' exercises, short rest intervals, high training volume and total body workouts, I can design sessions aimed at maximizing fat loss just as bikini season arrives.
Here is a strength workout designed for fat loss that one of my female clients is currently performing. Seeing her lying on the floor afterwards unable to speak coherently made me want to blog the workout. It is a 3-day split, best performed on Monday, Wednesday & Friday. The methodology used is a modified Giant Set, alternating unrelated muscle groups. I have utilyzed Undulating Periodization by varying the repetition range on each session to maximize different muscle fibre groups (Monday: 12RM, Wednesday: 8RM, Friday: 15RM). Each session should be performed 3 times each, lasting a total of 3 weeks. Note how the final exercise of the week is performed. I learnt that little nugget from the great Charles Poliquin. Finally, I should note, on day-2 I have used two body weight exercises (push ups and inverted rows). This program is for a female who reaches failure on both movements when fatigued, making them excellent choices for her as they are whole body, multiple joint exercises. If a client does not fail in the desired repetition range, then their suitability on a program like this questionable and their free weight equivalent must be used instead.
Day One:
A1. Deadlifts on a podium, 5x12 on a 30X0 tempo, rest 10 seconds
A2. Bench press, medium grip, 5x12 on a 30X0 tempo, rest 10 seconds
A3. Glute ham raise, 5x12 on a 30X0 tempo, rest 10 seconds
A4. Bent over row, underhand grip, 5x12 on a 30X0 tempo, rest 10 seconds
A5. Back foot elevated dumbbell lunge, 5x12 on a 20X0 tempo, rest 180 seconds
Day Two:
A1. Trap bar deadlifts, 5x8 on a 40X0 tempo, rest 10 seconds
A2. Push ups,5x8 on a 40X0 tempo, rest 10 seconds
A3. Front squats, heels elevated,5x8 on a 40X0 tempo, rest 10 seconds
A4. Inverted rows,5x8 on a 40X0 tempo, rest 10 seconds
A5. Siff barbell rollouts,5x8 on a 40X0 tempo, rest 180 seconds
Day Three:
A1. Back squats, 5x15 on a 30X0 tempo, rest 10 seconds
A2. Incline barbell press, medium grip, 5x15 on a 30X0 tempo, rest 10 seconds
A3. Romanian deadlifts, 5x15 on a 30X0 tempo, rest 10 seconds
A4. Seated row, pronated grip, 5x15 on a 30X0 tempo, rest 10 seconds
A5. Pivot leg press, 5 x 2 minutes on a 20X0 tempo, rest 180 seconds
Enjoy, and remember, if you don't lie star fish on the ground unable to know where you are and what year it is, you didn't do it right!
Tony,
Cremorne
Here is a strength workout designed for fat loss that one of my female clients is currently performing. Seeing her lying on the floor afterwards unable to speak coherently made me want to blog the workout. It is a 3-day split, best performed on Monday, Wednesday & Friday. The methodology used is a modified Giant Set, alternating unrelated muscle groups. I have utilyzed Undulating Periodization by varying the repetition range on each session to maximize different muscle fibre groups (Monday: 12RM, Wednesday: 8RM, Friday: 15RM). Each session should be performed 3 times each, lasting a total of 3 weeks. Note how the final exercise of the week is performed. I learnt that little nugget from the great Charles Poliquin. Finally, I should note, on day-2 I have used two body weight exercises (push ups and inverted rows). This program is for a female who reaches failure on both movements when fatigued, making them excellent choices for her as they are whole body, multiple joint exercises. If a client does not fail in the desired repetition range, then their suitability on a program like this questionable and their free weight equivalent must be used instead.
Day One:
A1. Deadlifts on a podium, 5x12 on a 30X0 tempo, rest 10 seconds
A2. Bench press, medium grip, 5x12 on a 30X0 tempo, rest 10 seconds
A3. Glute ham raise, 5x12 on a 30X0 tempo, rest 10 seconds
A4. Bent over row, underhand grip, 5x12 on a 30X0 tempo, rest 10 seconds
A5. Back foot elevated dumbbell lunge, 5x12 on a 20X0 tempo, rest 180 seconds
Day Two:
A1. Trap bar deadlifts, 5x8 on a 40X0 tempo, rest 10 seconds
A2. Push ups,5x8 on a 40X0 tempo, rest 10 seconds
A3. Front squats, heels elevated,5x8 on a 40X0 tempo, rest 10 seconds
A4. Inverted rows,5x8 on a 40X0 tempo, rest 10 seconds
A5. Siff barbell rollouts,5x8 on a 40X0 tempo, rest 180 seconds
Day Three:
A1. Back squats, 5x15 on a 30X0 tempo, rest 10 seconds
A2. Incline barbell press, medium grip, 5x15 on a 30X0 tempo, rest 10 seconds
A3. Romanian deadlifts, 5x15 on a 30X0 tempo, rest 10 seconds
A4. Seated row, pronated grip, 5x15 on a 30X0 tempo, rest 10 seconds
A5. Pivot leg press, 5 x 2 minutes on a 20X0 tempo, rest 180 seconds
Enjoy, and remember, if you don't lie star fish on the ground unable to know where you are and what year it is, you didn't do it right!
Tony,
Cremorne
Thursday, November 11, 2010
CEC APPROVED LEVEL ONE INTERNSHIP MODULES
UPPER AND LOWER BODY LEVEL ONE INTERNSHIPS
The next Lower Body Level One Internship will be held on the weekend of the 20-21 November and the Upper Body Module will be on the weekend of the 27-28 November. CECs for these modules to be finalized this week.
These courses will teach you:
• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase
The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 9.00 to 5.00.
Course Conductors: Tony Boutagy, Phil Roberts & Rachel Luff
Cost $600 for each module
To sign up please email tony.boutagy@bigpond.com
The next Lower Body Level One Internship will be held on the weekend of the 20-21 November and the Upper Body Module will be on the weekend of the 27-28 November. CECs for these modules to be finalized this week.
These courses will teach you:
• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase
The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 9.00 to 5.00.
Course Conductors: Tony Boutagy, Phil Roberts & Rachel Luff
Cost $600 for each module
To sign up please email tony.boutagy@bigpond.com
Friday, October 8, 2010
NEWS AND NEXT COURSES
Finally, www.tonyboutagy.com has been updated. This site is collaboration with my two colleagues Rachel Luff and Phil Roberts and will provide information on upcoming courses, articles and question and answers. I hope you find it useful.
PROGRAMMING FOR HYPERTROPHY WORKSHOPS
The next two weekends I will be heading around Australia giving a day talk on training for hypertrophy. The seminar is being sponsored by Network and I’ll be in Adelaide on the 16th of October and Perth on the 17th. Then the following weekend I’ll be in Melbourne on the 22nd, Brisbane on the 23rd and Sydney on the 24th. I will be discussing how I approach setting up hypertrophy programs for beginners, intermediate and advanced clients, with emphasis on exercise selection, technique, overload techniques and short-term periodization models. If you are interested in attending, please contact Australian Fitness Network on 02 8412 7400.
STRENGTH TRAINING & GLYCEAMIC CONTROL
On the 26th I will be giving at talk to medical doctors on the role strength training plays in controlling glucose and insulin levels in the type II diabetic and pre diabetic patient. I am really looking forward to giving this lecture, as I have a real passion for using nutrition, exercise, nutraceuticals and botanicals in the treatment of the metabolic syndrome. Hopefully this will give the GPs and better understand of what personal trainers can do to help improve the health of their at-risk patients.
UPPER AND LOWER BODY LEVEL ONE INTERNSHIPS
The next Lower Body Level One Internship will be held on the weekend of the 20-21 November and the Upper Body Module will be on the weekend of the 27-28 November.
These courses will teach you:
• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase and for general strength
LEVEL TWO & THREE AFTERNOON MODULES
From 1.00-5.00, Monday to Friday on the 8th-12th November, I will be running several level two and three modules:
Monday: Level 2 - The Science and Practice of Interval Training
Tuesday: Level 2 - Overload Techniques for Strength & Hypertrophy
Wednesday: Level 2 - Programming & Periodization for Strength & Hypertrophy
Thursday: Level 3 – A Comprehensive Approach to Fat Loss
Friday: Level 3 – Treating the Metabolic Syndrome Naturally with Nutrition, Exercise & Nutraceuticals
Each Module is $165 or $800 for all five courses. To book your place, please email tony.boutagy@bigpond.com
NEW LEVEL TWO MODULE: TRAINING THE ENDURANCE ATHLETE
I and Rachel Luff will be running a module for the Level Two Program on training the endurance athlete on Saturday December the 4th from 9.00 to 5.00. We will discuss testing methods, training techniques, methodologies and periodization models for running, cycling, swimming and triathlon. Nutrition, supplementation and strength training for the endurance athlete will also be discussed. The information will be applicable for the recreational athlete to the sub elite. The price for the day is $300. To book your place, please email Rachel on rachel@rachelluff.com
PROGRAMMING FOR HYPERTROPHY WORKSHOPS
The next two weekends I will be heading around Australia giving a day talk on training for hypertrophy. The seminar is being sponsored by Network and I’ll be in Adelaide on the 16th of October and Perth on the 17th. Then the following weekend I’ll be in Melbourne on the 22nd, Brisbane on the 23rd and Sydney on the 24th. I will be discussing how I approach setting up hypertrophy programs for beginners, intermediate and advanced clients, with emphasis on exercise selection, technique, overload techniques and short-term periodization models. If you are interested in attending, please contact Australian Fitness Network on 02 8412 7400.
STRENGTH TRAINING & GLYCEAMIC CONTROL
On the 26th I will be giving at talk to medical doctors on the role strength training plays in controlling glucose and insulin levels in the type II diabetic and pre diabetic patient. I am really looking forward to giving this lecture, as I have a real passion for using nutrition, exercise, nutraceuticals and botanicals in the treatment of the metabolic syndrome. Hopefully this will give the GPs and better understand of what personal trainers can do to help improve the health of their at-risk patients.
UPPER AND LOWER BODY LEVEL ONE INTERNSHIPS
The next Lower Body Level One Internship will be held on the weekend of the 20-21 November and the Upper Body Module will be on the weekend of the 27-28 November.
These courses will teach you:
• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase and for general strength
LEVEL TWO & THREE AFTERNOON MODULES
From 1.00-5.00, Monday to Friday on the 8th-12th November, I will be running several level two and three modules:
Monday: Level 2 - The Science and Practice of Interval Training
Tuesday: Level 2 - Overload Techniques for Strength & Hypertrophy
Wednesday: Level 2 - Programming & Periodization for Strength & Hypertrophy
Thursday: Level 3 – A Comprehensive Approach to Fat Loss
Friday: Level 3 – Treating the Metabolic Syndrome Naturally with Nutrition, Exercise & Nutraceuticals
Each Module is $165 or $800 for all five courses. To book your place, please email tony.boutagy@bigpond.com
NEW LEVEL TWO MODULE: TRAINING THE ENDURANCE ATHLETE
I and Rachel Luff will be running a module for the Level Two Program on training the endurance athlete on Saturday December the 4th from 9.00 to 5.00. We will discuss testing methods, training techniques, methodologies and periodization models for running, cycling, swimming and triathlon. Nutrition, supplementation and strength training for the endurance athlete will also be discussed. The information will be applicable for the recreational athlete to the sub elite. The price for the day is $300. To book your place, please email Rachel on rachel@rachelluff.com
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