Trainings

A comprehensive presentation of the theoretical and practical aspects of applying blood flow restriction (BFR) in resistance training.

Agenda:

Characteristics of the BFR method and its application possibilities

How to use BFR depending on the type of effort (aerobic/anaerobic)

Individual selection of the pressure values for upper limbs and lower limbs based on the % of arterial occlusion pressure (AOP)

The methods of applying BFR:

• Continuous method
• Intermittent method
• Pre-exercise method
• Intra-conditioning method
• Post-exercise method
• Innovative methods of using BFR (during warm-up, after warm-up, after travel, practical BFR)

Determining the training parameters for the BFR depending on the training purpose:

• cuff width
• duration of BFR
• duration of reperfusion
• duration of rest intervals
• amount of BFR cycles
• type of resistance exercise
• exercise intensity (% 1RM )

Safety and health contraindications for the use of BFR in training

Who is the workshop intended for?

Personal trainers

Strength and conditioning coaches

Physical therapist

Recreationally trained individuals who want to learn about new training methods

Speakers:

• dr hab. Michał Krzysztofik prof. AWF,
• dr Jakub Jarosz AWF Katowice

Duration:

1h

Time:

19:00 - 19:45 

Costs:

Participation in one practical workshop– PLN 150

Participation in three practical workshops (bundle) – PLN 300

Each participant receives a training completion certificate.

A comprehensive discussion of the theoretical and practical aspects of nutrition, including methods of estimating the energy demands of athletes and adjusting macronutrients to optimize the regeneration and exercise capacity

Agenda:

Energy requirement – how accurate are we in the calculations?

• Methods for estimating energy demand
• How to calculate energy expenditure during exercise?
• Determining energy demand depending on the goal

The role of protein in the context of hypertrophy and post-workout regeneration

• Protein demand in various scenarios
• What is the safe limit for protein intake?
• Balancing plant diets

Carbohydrates and their role in the training process and post-workout regeneration

• Demand for carbohydrates depending on lifestyle and the level of activity
• Carbohydrate manipulation to improve exercise capacity

Dietary fat as an essential element of the diet to support the endocrine system

• Dietary fat demand in various scenarios
• Extreme approaches to the amount of dietary fat as part of nutritional strategy
• High-fat vs high-carb diets in the context of body composition

Who is the workshop intended for?

Personal trainers

Strength and conditioning coaches

Physical therapist

Recreationally trained individuals who want to learn about new training methods

Speakers:

• dr Mateusz Gawełczyk

Duration:

1h

Time:

18:00 - 18:45 

Costs:

Participation in one practical workshop– PLN 150

Participation in three practical workshops (bundle) – PLN 300

Each participant receives a training completion certificate.

Comprehensive presentation of practical monitoring possibilities of an athlete in training conditions. Discussion of training methods based on speed control ( VBT - velocity based training ), along with its practical applications in resistance training.

Agenda:

How to use VBT to control training and determine athletes condition

Discussion and analysis of variables related to VBT:

• MV - mean velocity
• MPV - mean propulsive velocity
• PV - peak velocity
• RFD - rate of force development
• RPD - rate of power development
• Partial velocity

How to modify training parameters (number of sets, number of repetitions, rest intervals, etc.)

Barbell velocity loss and current modification of the training unit

VBT vs. training purpose (muscle strength and power, hypertrophy, strength endurance)

Determining VBT variables depending on the type of resistance exercise and the value of external load

VBT – Does the range of motion matter?

Characteristics and examples of measuring devices

Athletes profiling - creating load-velocity profiles and databases for individual players

Who is the workshop intended for?

Personal trainers

Strength and conditioning coaches

Physical therapist

Recreationally trained individuals who want to learn about new training methods

Speakers:

• dr hab. Michał Wilk prof. AWF,
• mgr Dawid Gaweł AWF Katowice

Duration:

1h

Time:

17:00 - 17:45 

Costs:

Participation in one practical workshop– PLN 150

Participation in three practical workshops (bundle) – PLN 300

Each participant receives a training completion certificate.