MIX 27 – Characteristics and Upgrades-Hello, STEELERS!
A new mix has been launched and we have so many surprises in store so... get ready to experience the new from STEEL PROGRAMS!
IDENTITYAs you already know, STEEL is trying to give each new mix its own specific identity. We aim to bring the STEELER a different experience with every mix, without losing the essence of the program. Our objective is merely educational. We try to offer varied content in every mix which can translate into different challenges for the instructors and their participants in the class.
M24 was a mix where we focused on simplicity to work resistence and strength. We targeted all types of public with a simple mix to teach (instructor), assimilate (participant) and execute (participant).
M25 had the objective to increase the level of complexity where we pushed the instructor to develop advanced communication abilities in a mix which requieres a good deal of concentration. We wanted, with mix 25, to practice advanced communication (instructor), develop advanced teaching methods in the class (instructor) and improve levels of concentration (participant) and coordination (participant). This was a rather more difficult challenge as the mix included complex final products, with components of a higher level of difficulty and new components (Fly Cross – Push Kick – Descending Hook, among other).
M26 marked the return to simple and intense workout, with a main focus on repetition in order to put muscular resistence to the test. Here the instructor works with basic strategies and teaching methods (direct, addition, replacement and pyramidal methods). In this mix, the objective is for the instructors to use all possible motivation strategies (needed to help participants keep training and give their all) and create an intense and explosive class.
M27 maintains a simple choreographic line and structure that is easy to teach (instructor) and easy to learn (participant). We aim for everybody in the class to have a gratifying experience and feel comfortable during the class. Simplicity, moreover, allows us ”to play” with different levels of intensity and this is one stimulus that STEELERS look for in every session of training. Also important in this mix was the work with visualisation.
The mix contains new exercises and it is oriented to using the following teaching methods: Addition, Replacement, Union, Equilibrium.
In all programs we are using visual stimuli and imagination in order to create situations to be surpassed. This means we want to have the STEELERS put into their minds micro objectives that will be reached with each segment. These micro objectives, put together by the end of the class, allow the participant to go through a COMPLETE experience throughout their training.
VIDEOWith this current mix, we introduce a great Team of Master Trainers! First, Rustam Haceaturov joins the team of STEEL TONIC and STEEL TRAINING. We will be sending a complete profile of him very soon so that you get to know his trajectory and his work in the world of fitness.
We also had the visit of Zulma Navarro from Mexico, who participated in the filming of M27 and in the Update event from Brasov, Romania. Zulma brought from Mexico incredible energy and she channelled it into every single segment of the mix.
Another goal of ours in this new mix was to improve the experience of the viewer/STEELER by having two or three Master Trainers in from of the cameras.
We have changed the way we render the video that STEELERS receive in order to facilitate a better learning of the mix.
We wanted the learning process to become easier and more dynamic for the STEELERS. To that purpose, the video is provided in track-by-track format. This means that the Steelers receives separate files which can be executed as one single playlist (in any Windows or Mac player) or as individual tracks.
This format offers the possibility to select WHICH track they want to view or review, without having to look for it in the time bar of the video.
The format can be used with computers (PC or Mac) as well as with conventional DVD player.
We are currently working on an instructional video for those who have any doubts on how to create a playlist on their computers.
PROGRAMSSTEEL TRAINING – USE OF THE WEIGHT IN M27
In the first part of the class (small muscles: biceps, triceps, shoulders), we have compund exercises/combinations. Here we recommend working with lighter weights (between 1,25 and 2,5 kg) especially with beginner participants or groups.
POWER LOAD: We recommend increasing the weight in the following tracks: Biceps, Squats, Back.
STEEL TRAINING – STRUCTURE AND USE OF TRANSITIONS
One incorporated element that becomes official in STEEL TRAINING is the format of the transitions between one stage and the next and the role they will have from now on.
We have two types of transition: of 32 tempi and of 16 tempi.
Large Transition (32 tempi)
These larges transitions aim to allow the participants to change the position of their body, whether working vertically or horizontally.
Short Transition │ 16 tempi
In the short transitions, the participants cannot leave the bar down. These transitions are mini breaks where the participants can change the grip on the bar, change position of execution, without changing the plane of the body.
STEEL COMBAT – NEW WAY OF EXECUTING THE CIRCULAR KICKWe have become accustomed to work with four main types of kick (frontal, lateral, circular, back kick) and each one of these kicks is executed from a well defined position:
Combat Stance: Circular Kick, Back Kick, Frontal Kick.
Neutral Stance: Lateral Kick, Frontal Kick
Neutral Stance: special kicks like Fly Kick (a kick with a jump) and Power Kick (Push Kick)
In our new mix we have incorporated a new form of execution for the circular kick with the objective of training balance and coordination (activating our proprioceptive and vestibular systems and preventing our bodies to fall on the ground)
The speed of execution is V1 or V2 in equilibrium, that is, executing two or more circular kicks without the kicking foot touching the ground between the kicks. The kicking leg is always in the air throughout the execution. This way, the participants receive a new focus and a new challenge.
This kick can be executed both from the combat stance and from the neutral stance. Our suggestion is that, in this first edition, the kick be executed in progressive manner. That is, begin to teach it slowly and then accelerate the movement (teaching method: Acceleration), keeping in mind that participants do not the same technique level as you, the instructors.
STEEL COMBAT – PROGRESSION OF TEACHINGIn our most recent mixes, we have been looking for ways of teaching the mix so that the participants may be able to enjoy a complete experience.
Let us take as an example the new circular kick. By analysing the mix, we can see that we have introduced this kick in track 3 (Kicks Training) in a safe and progressive way. Afterwards, the same kick is used again in track 6 (Martial Combat).
The objective of repeating a ”star” component is to allow the participants to go through a much safer process of assimilation. This way, they are more confident at the time of execution and can apply more power to the movement, with increased motivation.
We have applied this format in various previous mixes and we have been evaluating the responses of the STEELERS in preparation of Mix 27. We now want to make this format official since your feedback was great!
STEEL TONIC – UPPER TONIC 1 and 2We have two UPPER TONIC tracks which are very powerful! We now make it official that the first UPPER TONIC track (track nr 5) will be oriented towards the functional training with the use of mainly the body weight. This allows the instructor to decide WHEN to have a break to grab the materials: If they do it at the end of the track 4 or of the track 5. Where the break is inserted will trigger a change in the level of intensity of the class. It is not the same to do four tracks in a row than 5 five in a row.
In UPPER TONIC 1, we work with functional exercises and shuffles. We suggest you take one minute to explain the movements of block 3 (stages 1 and 2) and the movement of block 2 (stage 3).
On the other hand, the UPPER TONIC 2 is oriented towards training shoulders (stages 1 and 2) and triceps (stage 3). We suggest working with lighter weights for the training of shoulders. 1 kg is quite enough for an intense shoulders workout.
STEEL TONIC – JUMP OVER THE STEP and GETTING DOWN FROM THE STEP WITH A JUMP (options and technique)
In track nr 6 (TONIC 2) we use combinations with plyometrics (jumps) on the STEP to train strength ad explosive and responsive force of the lower body.
In stages 1 and 2, the stepping down from the STEP (after the plyometrics) is progressive. Namely, first with one leg and then the other. But, in stage 3, the stepping down from the STEP is executed with a jump.
Here we may have some enthusiasts of the STEP raising their voices against this ”prohibited” movement. Well, we are going to tear down a myth and explain some things that you may use when faced with these critics.
Although it is true that when stepping down from an upper plane the leg going down first has to cushion the weight of the body multiplied by three, it is also true that we go down from stairs, sidewalks and other obstacles in a natural way and by going forward without suffering any lesions (nobody comes down the stairs of their house looking back). The confusion comes from the dynamic of the movement and the speed of the execution required in a class of STEP. Here is where we have to pay special attention (even though I don’t see Ivan Robustelli (a genius, by the way) having particular attention in his choreographies). Besides, the STEP choreographies in the conventions are quite crazy! (here is an example https://www.youtube.com/watch?v=byKbd-x_w_w) so, if participants in the conventions can do those choreographies, there shouldn’t be a problem stepping down from the step with a jump in a controlled manner.
The secret is in the TECHNIQUE. That is, when going down with a jump from the step, one must be mindful about the downward movement. The knees must be flexed in order to cushion the impact and the movement must be soft. We MUST NOT jump downwards and hyperextend the knees making this joints support all the body weight (multiplied by 3)
Even so, there are always OPTIONS. We should always educate our participants in choosing the best option for them based on their physical condition. To come down from the STEP in a SAFE way (low impact) then we must choose to execute this movement in block 3 (stages 1 and 2), that is, in progressive manner. If we want the movement to be executed in high intensity, then we execute it as in block 3 (stage 3). The important thing is THE TECHNICAL EDUCATION so that the participants choose fully aware the appropriate component for their physical/technical level.
STEELERS, as you can see, this mix comes equipped with a new set of options. New components, teaching methods and stimuli in order to bring freshness to the class. I really hope you will enjoy this new mix and look forward to the next one!
SEE YOU SOON, STEELERS!