introduction workshop to kangoo boot camp - Kangoo Jumps

INTRODUCTION TO KANGOO BOOT CAMPDiscuss ways to increase/decreasing difficulty• Variations in work/rest ratio: Shorter work intervals will decrease intensity; Shorter rest intervals will increase intensity.• Plyometric activities will increase intensityReview benefits of interval training and related recommendations• Burns more calories per unit of time.• Greater gains in VO 2 .• Improves recovery time.• Raises anaerobic threshold.• Improves lactate removal.Review of Terms as relates to circuit training• Training effect: physiological adaptations to training.• Overload: systematically increasing the demands put on a bodies system to progressively cause training adaptation overtime.• Specificity of Training: exercise programs must be specific to the desired resultsF. KANGOO BOOT CAMP CLASS DESIGN 1 1/2 hourDiscuss the pro’s, con’s, and safety issues within each of the following sections as relates to Kangoo Boot Camp.Warm-up – an easy jog that covers ¼ of the total distance. If you choose to stretch do so after the body has been warmed up.Know your class ability• Stay with you beginners, give your super humans an additional challenge.• If the beginners fall behind, have the fit elite circle back and perform Power moves such as tuck jumps or power jacks.• Working in groups can spur competition, and may encourage the strong to help the weak.Checking course route ahead of time• Google Earth.• Know your terrain.• Plan you strength exercises based on available equipment.• Keep you strength challenges balanced.Terrain - Hills add challenge, the type of hill will dictate energy system usage• Long gradual hill will improve aerobic endurance.• Short steep hills improve anaerobic power.• Lean into the hill on the way up.• Sit back on the way down.• Control the speed of decent, do not toe down.

INTRODUCTION TO KANGOO BOOT CAMPSurfaces changes - Surfaces can vary your workout and utilize different muscles• Gravel increases the degree of difficulty because it moves as the foot pushes off, absorbing energy.• Grass increases the degree of difficulty because it absorbs energy. Always check grass of unseen holes or divots.• Concrete decreases the difficulty, it returns energy.• Sand increases the degree of difficulty, it absorbs energy.• Fallen leaves can be dangerous, especially when wet as they can cause the feet to slip.• Wood absorbs energy check footing for uneven surfaces, wet/slippery.• If you can’t run on it in sneakers – don’t run on it in Kangoos.Wind direction can increase of decrease difficulty• Running is more difficult.• Running with the wind can provide an active rest interval.Changes brought on by weather – discuss• Wet surfaces – slippery.• Frozen surfaces – slippery.• Temperature – changes footing.• Layered clothing – helps to warm or cool the body.When does the weather call the shots?• Lightening.• Thunder.• Down pours – reduces visibility and stability:Snow – dry pack or powder/OK, Slush can be heavy and slipperyIndoor optionsUsing equipment - Making the best of what you have for dips, push-up, squats, lunges, anchor for tubing, sit-ups, assist instability, Step-ups, stretching, etc.• Park benches.• Trees.• Fallen trees.• Fences.• Painted parking lines.• Picnic tables.• Curbs.• Jump ropes.• Cones.• Hurdles.• Hula hoops.Safety precautions: Prepare for the worst• Cell phone.• First aid kit.• Replacement equipment/extra tread clamps, screw driver, Allan wrench.

INTRODUCTION TO KANGOO BOOT CAMPClass Planning• Review purpose of warm-up for Boot Camp.• Setting the course.• Review purpose of cool down (no jumps) (5-10 minutes).• Dynamic stretching between strengthening exercises.• Options for end of class stretching, with or without boots, etc.BREAK15 minutesPRACTICAL APPLICATION1 hourPractical application – Have participants map an imaginary course that utilizes all major muscle groups and challenges allenergy systems. Cardio challenges should include stationary as well as moving options. All strength exercises should include3 levels of participation. All Cardio challenges should include 3 levels of intensity.QUESTIONS AND WRAP-UP15 - 30 minutesPass out course evaluations, sign and distribute CEU forms.