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

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

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

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

The Next Level One, Module Two

The next Level One Internship will be Module Two: Strength & Flexibility Testing and Prescription for the Upper Body on September 25th & 26th, 2010, 9.00am – 5.00pm

This course 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

The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090
Course Conductors:Tony Boutagy & Rachel Luff
Cost $600
To sign up please email tony.boutagy@bigpond.com

The Boutagy Fitness Institute

Introducing the new Boutagy Fitness Institute – First Courses in September!

I’m delighted to announce the launch of the Boutagy Fitness Institute. This new education institute has grown out of the popularity of the courses I have been offering over the past few years.

Our Mission Statement

We will provide up-to-date, evidence-based education to personal trainers that will have an immediate positive impact on their careers. We aim to set the gold standard for personal training education in Australia. We will achieve this by outstanding service, consistent excellence in delivery and the highest standards of integrity.

I have personally selected a teaching faculty from colleagues with whom I have been working closely and have mentored over a number of years. This has enabled us to hugely expand the scope of the courses we offer at our facility here in Cremorne.

This month we will be launching our website at www.tonyboutagy.com which we hope will be a valuable resource for you on all topics related to personal training.

We will be posting regular free material including articles, sample workouts and answers to your training questions.

Also on our website you will find a listing of all our courses, which have been put together based on our industry experience and on feedback from trainers who have attended our previous courses. These are some of the areas we will be covering:

• Optimal program design and nutrition for fat loss
• Advanced Strength & Hypertrophy
• Rehabilitation of all major joints
• How to read and interpret research
• Endurance training for athletes & general populations
• Sports nutrition
• Nutrition to prevent diseases of civilisation

Our first courses, to be held in September, will be as follows:

Strength & flexibility testing and prescription for the Lower Body & Core

September 18th & 19th, 2010, 9.00am – 5.00pm
At Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090
Course Conductors: Tony Boutagy & Phil Roberts
Cost $600
To sign up please email tony.boutagy@bigpond.com

Strength & flexibility testing and prescription for the Upper Body

September 25th & 26th, 2010, 9.00am – 5.00pm
At Boutagy Fitness Institute, Suite 4, 7 Paraween St, Cremorne, NSW 2090
Course Conductors:Tony Boutagy & Rachel Luff
Cost $600
To sign up please email tony.boutagy@bigpond.com

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

Please keep in touch via our website and I hope to one day meet you personally on one of our courses.

Regards,

Tony

LEVEL 3, MODULE 1 & 2

I am pleased to announce that the Level III course will commence this August.

Level III consists of three modules, held over separate days. The 1st two modules will run on the 15th August and the 22nd August. The third will held at a later time.

Sunday 15th August
Module 1: Advanced Postural Correction
· Theory of muscle balance approach to trunk stability and posture
· Major principles of postural correction and prescription
· Major types of adaptive change & identified changes
· Faulty movement patterns of the spine (kyphosis, lordosis, sway back, flat back)
· Faulty movement patterns of hips
· Faulty movement patterns of the shoulders

This module will be taught by renowned postural expert Dr Mark Mckean, PhD, CSCS.

Dr McKean will be teaching a 2-day posture related workshop at the Sydney Sports & Athletic Performance Centre over the two days prior to this day seminar. Please visit http://www.markmckean.com/ for more information on this workshop. It is highly recommended to do this workshop prior to Level 3, as the assumed knowledge will be higher for the one-day module.


Sunday 22nd August
Comprehensive Fat Loss
* Laboratory testing for road blocks in fat loss;
* Gut health and its impact on insulin resistance and fat loss;
* Nutrition & supplementation in optimizing health and fat loss;
* Optimal resistance training programs;
* Aerobic training prescription;
* Sleep and lifestyle interventions.

Treating Metabolic Syndrome with Nutrition, Supplements & Exercise
* Criteria for Diagnosis
* Nutritional Impact on Metabolic Syndrome
* Exercise & Metabolic Syndrome
* Exercise Guidelines
* Nutritional Treatment of Metabolic Syndrome

This module will be taught by Tony Boutagy.

The fees are $250 per module. Please email tony.boutagy@bigpond.com to reserve your spot.

The Next Level 1 & 2 Courses

LEVEL 1
The next Level 1 course will be held at the Sydney Sports & Athletic Performance Centre in Cremorne over the two weekends of 17-18th and 24-25th July from 9.00-5.00. The topics covered include:

Module 1: Flexibility and strength testing for the upper body;

Module 2: Flexibility, strength exercise and program prescription for the upper body;

Module 3: Flexibility and strength testing for the lower body;

Module 4: Flexibility, strength exercise and program prescription for the lower body;

Module 5. Short-term periodization for strength in the general preparation phase of training.

The course fee is $1000.


LEVEL II
The next Level II Internship will be held between the 5th-9th of July from 1.00 to 5.00, held at the Sydney Sports & Athletic Performance Centre.

The topics to be covered include:

Module One: Advanced Strength Exercises & Training Methods
Strength Technique
Advanced Hypertrophy Based Methods
Maximal Strength Based Methods

Module Two: Programming for Interval & Endurance Training
Power Systems
The Contributions of Different Power Systems To Intense Exercise
Principles For Interval Program Prescription
Endurance Program Prescription
Polarization of Training

Module Three: The Development of Strength & Hypertrophy
Methods of Strength Training
Training Protocols To Induce Muscle Strength
Training Protocols To Induce Muscle Hypertrophy
Exercise Classifications
Sample Workout Plan For Maximal Strength
Sample Workout Plan For Hypertrophy
Training Splits

Module Four: Training Nutrition For Strength Training
Examining Sports Nutrition Claims
Three Major Nutrient Timing Windows
Pre Training Nutrition
During Training Nutrition
Post Training Nutrition

Module Five: Advanced Strength Assessment Tests
Strength assessments for the upper body

Strength assessments for the lower body

The course fee is $850.

For more information, on either courses, email tony.boutagy@bigpond.com

NEXT LEVEL 1 INTERNSHIP & FILEX 2010

The next Level I internship will be held at the Sydney Sports & Athletic Performance Centre over 2 weekends in May (8-9th & 15-16th).

The course runs from 9.00 to 5.00 and the topics covered include:

Module 1: Flexibility and strength testing for the upper body;

Module 2: Flexibilty, strength exercise and program prescription for the upper body;

Module 3: Flexibility and strength testing for the lower body;

Module 4: Flexibility, strength exercise and program prescription for the lower body;

Module 5. Short-term periodization for strength in the general preparation phase of training.

The course fee is $1000.

For more information, email tony.boutagy@bigpond.com

On Thursday the 29th of April, I will be holding a pre-convention day workshop for Filex. It will be held at my gym in Cremorne and its entitled 5 Steps to Writing Better Strength & Hypertrophy Workouts. If you are interested in attending, please contact Australian Fitness Network www.fitnessnetwork.com.au

At Filex this year, I'll be speaking at a plenary session on the topic of designing fat loss programs. I will be covering the latest research and information on the following:
Laboratory testing;
Gut health;
Nutrition & supplements;
Resistance training;
Aerobic training;
Sleep and lifestyle changes.

I hope to see you there or in the expo feasting on protein samples from every booth!

Tony

Level II Internship March 22-26 2010

We just completed the first level I course for the year. The emphasis on this internship was detailed programming during the initial phases of training to develop muscular balance and flexibility so future programs could include advanced methods and exercises without being held back by weak & tight muscles. I also drank a record amount of tea and, given that it was my birthday week, ate an unusually large amount of cake!

The next Level II Internship will be held between the 22-26 March from 1.00 to 5.00, held at the Sydney Sports & Athletic Performance Centre.

The topics to be covered include:

Module One: Advanced Strength Exercises & Training Methods
Strength Technique
Advanced Hypertrophy Based Methods
Maximal Strength Based Methods

Module Two: Programming for Interval & Endurance Training
Power Systems
The Contributions of Different Power Systems To Intense Exercise
Principles For Interval Program Prescription
Endurance Program Prescription
Polarization of Training

Module Three: The Development of Strength & Hypertrophy
Methods of Strength Training
Training Protocols To Induce Muscle Strength
Training Protocols To Induce Muscle Hypertrophy
Exercise Classifications
Sample Workout Plan For Maximal Strength
Sample Workout Plan For Hypertrophy
Training Splits

Module Four: Treating Metabolic Syndrome with Nutrition, Supplements & Exercise
Criteria for Diagnosis
Nutritional Impact on Metabolic Syndrome
Exercise & Metabolic Syndrome
Exercise Guidelines
Nutritional Treatment of Metabolic Syndrome

Module Five: Nutrition for the Prevention of Cancer
Laboratory Tests
Detoxification Pathways
Nutritional Effects on Cancer Prevention & Angiogenesis
Supplementation Effects on Cancer Prevention & Angiogenesis

Module Six: Post Training Nutrition For Strength Training
Examining Sports Nutrition Claims
Three Major Nutrient Timing Windows
Pre Training Nutrition
During Training Nutrition
Post Training Nutrition

The course fee is $850. For more information, email tony.boutagy@bigpond.com