RIPPEL EFFECT FITNESS

Mobility:
If you don’t use it, you lose it.
STRENGTH training in pain-free ranges of motion is the solution.

Two words: LEG DRIVE.

Wall sits are great for everyone! I appreciate them for knee-strengthening, and almost everyone can use a little bit of that. :)

What I see a lot of people do wrong is in the setup...which is basically all you're doing for an entire set of these, since there's no movement involved lol

Shins perpendicular to the floor.
Hips SLIGHTLY higher than knees.
Pelvis posteriorly tilted (draw belly button to wall).

Everyone loves to hate the Bulgarian split squat (aka rear foot-elevated split squat)...it's a killer move for the quads and a$$!
Here's how I set them up for optimal performance, along with some easy ways to regress for those not yet ready for the spiciness!

Cardiac Output Training

Aerobic training can be characterized as sustainable, repeatable and paced efforts. The cardiac output method exemplifies this. It is also known as L*D or “long slow distance” training. The goal of cardiac output is to increase the size of the left ventricle. This helps develop the vascular system and improve the endurance of slow twitch muscle fibers.

I believe the cardiac output method is important for recovery, and it is also a great starting point for beginners. It requires the heart rate to be kept between 130 and 150 BPM for standing exercises (120-140 for seated). The intensity is such that a conversation can be maintained the entire time. Telltale signs that a workout is no longer at this intensity level are an inability to pace, irregular breathing, &/or stopping to take a break with hands on knees to “get air.”

The cardiac output method is a great way to teach “dynamic energy control,” which essentially means pacing. Changing heart rates within the target zone every few minutes not only does this, but decreases monotony and can help keep people engaged. A variety of low-intensity, low-resistance exercises can be used within the same session to keep things fresh.

A duration of 30-90 minutes is suggested for this type of training; therefore I have found it to be suitable for days where there isn’t a scheduled group workout. I typically program these workouts on “off” days for my clients.

Cardiac Output At A Glance:
*Heart rate 130-150 BPM (120-140 BPM for seated exercises)
*Conversational pace
*30-90 minutes
*Great for recovery!

Cardiac Output Workout Examples - Basic Format:
“Around the World 1:” 6+ Rounds
1. 1 minute easy Row
2. 1 minute easy Air Bike
3. 1 min easy Ski
4. 1 min easy Step-Ups
5. 1 min easy Run or Incline Walk

“Around the World 2:” 6+ Rounds
1. 1 min Row
2. 1 min Jump Rope
3. 1 min Side Plank (30sec/side)
4. 1 min Run
5. 1 min Air Bike

3 Rounds:
1. 5 min Row
2. 5 min Air Bike
3. 5 min Run

Aerobic Recovery Circuits

This is a format that I have found to be very beneficial in terms of promoting recovery but also breaking up the monotony of steady-state conditioning work! I came up with the “aerobic recovery circuit” name because I feel it appropriately conveys the intent of the workout. I program these workouts on non-strength training days with the goal of promoting recovery from heavier lifting as well as building/maintaining aerobic capacity.

The exercises I recommend for this style of training should be mobility-focused and of low intensity, so you get to work on movement quality while also improving your aerobic fitness! The “base”exercise is cyclical aerobic in nature (ie: rowing, running, skiErg, bike, etc) and the workout is done for a set amount of time.

Typically I’ll have people start out on the cyclical movement and then every “X” amount of minutes (or distance), they stop to complete a round of the low-intensity movements. Once these are completed, you get back onto the machine and keep moving until the next “X” amount of minutes mark hits!

Cardiac Output Workout Examples - Aerobic Recovery Circuit Format:
30 min Row & Spiderman + Reach/Deep Squat Reaches:
Every 3 minutes, get off the rower and complete 2-3 Spiderman + Reach or Deep Squat Reaches
*Click the title for a sped-up video demo!

30 min Row & Carry:
Every 500m get off the rower and complete a 60m farmer carry (moderate-heavy)

30 min Air Bike & Inchworm:
Every 2 min get off the bike and complete 3 Inchworms (optional: add push-up)

Talk Nerdy To Me: Plate-Out vs Plate-In Squat
© 2020 Sarah Rippel/Rippel Effect Fitness, Author of "Home Program Design Mastery for Fit Pros"

If loading is kept close to one’s center of mass, there will be more overall stability. It is likely that a person will be able to work with heavier loads when the placement is close to their center of mass.

If the load is moved further away from the center of mass, it changes the stability requirements & overall impact on the body.

In addition, the more assistance & feedback that a loading position provides, the less challenging it is considered to be in the overall progression scheme. A great depiction of this is a simple “Plate-In Squat” vs a “Plate-Out Squat.”

In the Plate-In Squat, the weight is pulled tight to the body, whereas in the Plate-Out Squat it is held at arm’s length out front.

The Plate-Out Squat would be a great place to start if someone is having difficulty sitting down into the squat, as the plate acts as a counterbalance. Loading is not the goal with this variation, as it’s pretty obvious that holding weight out in front of the body will become fatiguing for the arms & shoulders. The goal is to pattern a better squat!