(General)

 Course  Flow
Saturday  -­‐  Programming Sunday  -­‐  Coaching

Introduction  and  R7  
Breathing  &  Core  Training  
Introduction  and

10  Principles  
The  Squat  
The  R7  Approach  to  Training First  off  –  THANK  YOU!
Start  Program  Design  101  
The  Deadlift  

Lunch  
Vertical  Reaching  &  Rowing  

Finish  Program  Design  101  
Horizontal  Reaching  &  

Intelligent  Conditioning   Rowing  

Sample  Programming
Single-­‐Leg  and  Split-­‐Stance
Mike  Robertson,  MS,  CSCS,  USAW  
President,  Robertson  Training  Systems  
Co-­‐Owner,  Indianapolis  Fitness  and  Sports  Training  
Performance  Coach,  Indy  Eleven

My  Goals  for  this  Course Last  but  Not  Least…. A  Little  Bit  About  Me…
1. Write  great  programs,  
2. Become  a  better  coach,  and  
3. HAVE  FUN!
This  is  an  OPEN  FORUM  –  ask  questions!!!
Who  is  Mike  Robertson? Why  Do  I  Do,  

What  I  Do?

The  R7  Protocol

1. Release  
2. Reset  
3. Readiness  
My  Philosophy:
 The  R7  Approach  to  Training  
Efficiency 4. Reactive  
Superior  programs  in  less  time.  Period. 5. Resistance  
6. Resiliency  
7. Recovery  
8. Regenerate?  Root?
 The  R7  Protocol Improve  Athlete  Buy-­‐In

What  Can  R7  Do  For  YOU?

Release Reset Readiness Reactive Resistance Resiliency Recovery

Streamline  Programming  Across  Multiple  Coaches Great  Programs,  Less  Time Make  Things  Simple!
R1 Max  of  5  Exercises
R2 Max  of  3  Exercises
R3 Max  of  8  Exercises
R4 Max  of  3  Exercises
R5 Max  of  6  Exercises
R6 One  Modality  Per  Session
R7 Max  of  2  Exercises
 Three  Step  Process Release
1. Prepare  
2. Train   Prepare
Goal:  Decrease  stiffness  
3. Recover via  foam  rolling,  
lacrosse  ball,  massage,  
etc.

Reset

Goal:  Optimize  
biomechanical  
What  does  foam  rolling  really  do? position/  
Autonomic  nervous  
system  balance

If  your  foam  roller  hasn’t  fixed  it  yet,  it  probably  won’t  –  Gray  Cook
 Reset A  Different  Perspective… The  Diaphragm
Sympathetic Parasympathetic

“Fight-­‐or-­‐flight”  
“Rest  and  digest”  

Accessory/altered  breathing  
Diaphragmatic  breathing  

High  intensity  exercise  
Low  intensity  exercise  

“Toned  up”/  system  
“Toned  down”/system  
extension   flexion  

Tension
Relaxation

The  Diaphragm The  Diaphragm Reset

Taken  from  Postural  Restoration  Institute®

Diaphragm
Tools  in  the  Toolbox:  

– Postural  Restoration  Institute  (PRI)  
– Developmental  Neuromuscular  Sequencing  (DNS)  
– Breathing  Exercises  
– Crawling  Patterns

Pelvic  Floor
 Reset Readiness Readiness

Practical:  1-­‐3  Exercises  

Everything  should  be  driving  you  towards  
system  neutrality/autonomic  balance   Goal:  Prepare  for  an  
– Breathing   epic  training  session
– Energy  System  Development  
– Stress/Life  Management

Physiological  Readiness Biomechanical  Readiness Specific  Readiness

Increased  tissue  
Improve/optimize  
Prepare  for  sport-­‐specific:  
temperature   alignment   – Loading  

Improved  joint  
IsolatedàIntegrated   – Ranges  of  Motion  
lubrication   – LowàHigh  ROM   – Speed/Power  

Improved  nerve  
Integrate  nervous  and   – Etc.
conduction/nervous   musculoskeletal  systems
system  firing
 Reactive Reactive

Tools  in  the  Toolbox:  
– Jumps  
– Throws  
Goal:  Improve  power  &  
Train explosiveness – Agility  Drills/Exercises  
– Anything  that  is  fast/
explosive

Reactive Reactive Reactive

Option  #1  -­‐  General  Athleticism  
Option  #1  -­‐  General  
Option  #2  -­‐  Specific  Skill/Athleticism  
1. Low  amplitude/high  velocity   Athleticism   1. Skill/technique  rehearsal  or  patterning  
2. Upper  body  throw   1. Fast  feet  drills,  3x6-­‐8  s.   2. Skill/technique  performance
3. High  amplitude/low(er)  velocity   2. Half-­‐kneeling  med  ball  
throws,  3x10  
3. Box  jumps,  3x5
 Reactive Resistance Resistance

Option  #2  -­‐  Specific  
Strength  training  helps  
Skill/Athleticism   nearly  EVERY  goal…  
1. Start  technique  –   – Strength  Development  
Wall  drills,  Prowler   Goal:  Get  STRONG(ER) (and  the  spillover  effect)  
pushes,  etc.   – Fat  Loss  
2. 10  yard  dash – Muscle  Development

Resistance Resiliency Resiliency

Tools  in  the  Toolbox:   Sympathetic Parasympathetic
– Barbells  
“Fight-­‐or-­‐flight”  
“Rest  and  digest”  
– Dumbbells  
Accessory/altered  breathing  
Diaphragmatic  breathing  
Goal:  Develop  sport-­‐  (or  
High  intensity  exercise  
Low  intensity  exercise  
– Kettlebells   life!)  specific  work   – Anaerobic  energy  system   – Aerobic  energy  system  
– Bands   capacity
“Toned  up”/  system  
“Toned  down”/system  
– Chains   extension   flexion  

Tension
Relaxation
– Bodyweight
 Resiliency Resiliency

Small  Aerobic   Large  Aerobic  Foundation

Foundation

Resiliency

Tools  in  the  Toolbox:  
– Cyclical  tools  (treadmill,  bike,  etc.)  
– Prowler  
Key  Point:     – Sled  
Recover
High-­‐intensity/anaerobic  exercise  is  built   – Ropes  
 from  a  low-­‐intensity/aerobic  base! – Sledgehammer  
– Kettlebells  
– Sport-­‐specific  work/movements/drills  
– Just  about  anything!
 Recovery Recovery Recovery

Tools  in  the  Toolbox:    
– Breathing  
Goal:  Shift  to   Recovery  and  the   – Traditional  cooldown  
parasympathetic   supplement   – Cold  plunge  
dominance industry…. – Stretching  
– Relaxation  drills  
– Pool  session

Recovery Don’t  Forget  –  3  Easy  Steps!

1. Prepare  
2. Train  
When  in  doubt…  
Bang  out  10  good  breaths  and  move  on!
Questions? 3. Recover
Thank  You!