EZIA ESP Program description – What to expect

What is ESP? 

The EZIA ESP training program was designed to be the most fun, effective and engaging program available anywhere, with something for everyone from young to old, novice to professional, injured to performance enhancement.  ESP stands for Endurance, Strength and Power – these are the different “phases” or focuses you will go through in our program plan, each represents approx 4-6 weeks and 12 training sessions.  We also designed ESP to be as flexible as possible while still providing strong guidance and direction through education, motivational feedback and benchmark statistics tracking.  (Our reality is not a rigid schedule, rather it is usually a dynamic schedule and an effective program must reflect this reality)

The main thing for most of us, we need a very clear goal on the horizon to work towards and be motivated around in order to be successful, something that is truly meaningful to us on a deep personal level.  That is exactly what EZIA ESP does for people, we help set up your next fitness goal appropriately so you arrive at the intended end result on time and safely.  Our approach ensures you won’t under train and get bored or quit, and you won’t over train and get burned-out or injured.  We ensure you are always progressing at a steady pace over the long term (slow and steady wins the race).

 “I want flat abs” is a meaningful goal but also somewhat one dimensional and therefore limited as a long term motivator.  “I want to be able to do 60 sit-ups in 60 seconds, so that I can play golf better – and have flat abs as a result” will be healthier and a more effective motivational mindset for long term success.

What is the “free trial session”?

Your first session is meant to be a very low-intensity introductory overview of how our program works, and specifically educate you on how we break down each training session down-to-the-minute so that you get the absolute most effectiveness out of your limited time and energy (and money).  We like to say “game-changing results can be made in as little as two hours a week with EZIA ESP”.

Here is why. Each session is broken down into 4 parts;

1. Dynamic warm-up:  10-30minutes depending on level.  Sometimes longer for beginners (maybe an entire hour even) shorter for more experienced athletes.   This is arguably the most important part.

Explanation: The kinds of dynamic warm-up exercises we choose always mimic the training phase that you are in: Endurance, Strength or Power, and help prepare you for the higher intensity exercises that come next.

Goal: Relax mind, massage away muscle knots, Increase core temperature, increase mental focus, dynamically stretch all muscles, mobilize all major joints, activate smaller “stabilizer-muscles”, increase posture and alignment,  increase total quickness and reaction time.

2. Energy System Development (ESD):  10-30 minutes depending on Phase.  Sometimes longer for more experienced athletes (as much as 2+ hrs a day).

Explanation: There are two basic energy systems Aerobic (with oxygen – like running, cycling or swimming usually involving a longer duration) and Anaerobic (without oxygen – explosive movements like sprints, steep hills, or jumping and lifting heavy weights).  Most people are involved in Aerobic activities for fitness (and fun).  At EZIA we challenge the conventional wisdom, and believe that to get the most results quickly, short sessions of high-intensity Anaerobic activity are the most effective use of time (if you are short on time?).  This is higher intensity training though, so it requires patience and preparation, don’t overdo it or you will wind up injured.  Normally we use Aerobic training in a endurance phase, Anaerobic training in a Power phase and a combination of both Aerobic and Anaerobic energy systems in a strength phase.

Goal:  Cross training primal movement patterns (push, pull, climb, row, jump, hop, skip etc), Sustain sub maximal heart rate for a long duration of time, and sustain a maximal heart rate for short durations of time repeatedly with moderate rest periods.  Education in speed mechanics: first step quickness, accelerate, Maximum speed mechanics, multi directional movement and changes in direction. Speed and quickness drills for coordination and conditioning.  

3. Full body and Core strength, 20-50 minutes depending on ESP phase, usually shorter for beginners, and longer for more experienced athletes.

In endurance phase we use circuit training for the entire body, usually with very little rest if any, typically we use simple body weight exercises or light resistance and the goal is to push the total number of repetitions you can do over all or in a given amount of time, or how long you can hold a position for (E.X “how many push-ups, pull-ups and sit-ups can you do in 5 minutes?”).

In strength training we use super-sets to train primary muscle groups first (upper body/lower body, push/pull, squat/press), and then focus on smaller more specific muscles secondly (shoulder raises, arm curl and extension, leg curl and extension) known as single joint movements.  Here our focus is on progressively loading movements more, and pushing the higher limit of our strength within a given set of repetitions (E.X “how many pounds can you squat for 6-8 reps with good form?”).

In a Power Phase we focus on one highly complex exercise or skill at a time, usually performing multiple maximum effort repetitions of at the peak of our ability, with much longer rest times to fully recover between attempts (“How high can you jump? How fast can you run? How quickly can you change direction?”).  It stands to reason that this type of training must be limited due to the high intensity nature.  Often it can include sprinting 10-20-40-100 yards+, jumping on or over objects, throwing objects like heavy medicine balls, swinging heavy objects like ropes and sledge hammers, lifting heavy weights quickly like kettle bell swings and Olympic weightlifting.  This Power Phase is the goal for anyone looking to improve performance      

4. Cool down stretch-therapy

At EZIA we focus on cooling down with a table stretch (if you’re lucky) or static stretch for areas of specific need, we also practice a form of massage affectionately referred to as “mashing”, basically walking on each other’s back and legs to promote recovery and fresh blood flow through the muscles.  And foam rolling is an all time cool-down favorite.  This is also an important time to relax, a short breathing exercise or visualization exercise is appropriate to reflect on the achievements made, and prepare for the rest of the day with a positive mindset.

“How do I start a program?” The Performance Fitness Assessment

What to expect and guidelines for getting accurate results.  – Approximately 90 minutes.

The EZIA Performance Assessment is one way we use modern science and performance coaching to help you achieve your goals.  We want to ensure your success and we use the latest technology and methods to get an accurate picture of your fitness and performance needs.  As you undergo the Performance Assessment we want you to have a comfortable experience and get the most accurate results possible.   Please follow the guidelines below prior to and during testing and feel free to contact us if you have any questions. Some of the guidelines may not apply if you are not taking the comprehensive assessment.

Attire: Please wear comfortable, loose fitting clothing and athletic shoes, we recommend cross trainers.  Ladies should wear a sports bra. Please wear shorts or workout pants that aren’t loose fitting if possible as this will allow us to see movement better during the video assessments.

The Resting Assessments:  These assessments take approximately 15 minutes.

□  Paperwork:  You will be asked to give us a history of your health, and we will inform you of the various assessments you will be taking.  If you are currently under the supervision of a physician, have a history of cardiovascular or pulmonary disease or feel there is some reason you should not begin an exercise program for health reasons please bring a clearance from your physician.

□  Body Composition: Using a Tanita body composition scale your body will be analyzed in the areas of body fat%, muscle mass, bone mass, % body water, basil metabolic rate, and bone mass.

The Exercising Assessments:  These assessments take approximately 45-60 minutes.

□  Functional Movement Screen: You will be asked to complete a series of in place movements that will help us determine your level of mobility, stability and core strength.  You will be video recorded during the squat and unilateral assessments.   All tests are scored and you will receive a detailed report.

□  Exercising stress test:  You will be asked to walk, run or bike, depending on your sport and fitness level, while wearing a Heart Rate monitor.  The test will take approximately 5-10 minutes.  During the test you will reach a level of difficulty that you might not exercise at very often.  Your effort on this test is very important so your fat burning zone and carbohydrate burning zones can be accurately prescribed.

• At least two hours prior to the test, eat a light meal that will not upset your stomach while exercising.
• Avoid caffeine or any products that may affect Heart Rate such as cough syrup or alcohol.  You should continue to take any prescriptions that you normally take on a daily basis.  Asthmatics should bring their inhaler if they normally need it.

□ Running Gait Analysis:  During your stress test you will be filmed with our video analysis software to analyze your running technique.   We will pinpoint inefficiencies and opportunities for improvement.

□ Performance Tests: EZIA Bench Mark Exercises, These assessments may change depending on your sport or activity but typically include:

• Endurance: Push-Up, Pull-Up, Sit-Up,
• Endurance: 1,000 meter row, yo-yo test, 300 yard shuttle run
• Strength: Dead-Lift, Back Squat, Bench Press
• Power: Hexagon, Vertical Jump, Power clean  

To finish the assessment you will discuss your short term and long term goals in detail and we will try our best to answer any questions you have regarding your new training regimen.

Fitness Levels, Test out to prove your EZIA-colors and receive your free bracelet when you pass

Based on all of the valuable information and insight we have collected on you in the performance assessment, we now have a full-view of your abilities and will place you at a level on our fitness continuum, from the bottom -medical-to-corrective, fit, active, amateur –and professional level at the top.  This will basically help determine the overall intensity and exercise selection for your next 3 months of training (assuming you stay on track and don’t fall behind in the program), one month of each focus- Endurance, Strength and Power.

But we want to be absolutely sure that you are really at the fitness level we suspect through a final step; fitness level test-out.  The fitness test outs for each level of the continuum are set up along the same structure but each at a higher degree of intensity and complexity as you move up the levels of the program.  (FUN and challenging!)

1. First there are 5 skill based exercises that you must perform individually (ex. 15 single-leg squats on a pillow), you will be scored half a point each based on
• A.) Proper form according to the protocol
• B.) Meeting the minimum goal according to protocol

(E.X beginner in corrective does 10 push-ups on knees VS.  Professional does 20 one-arm pushups).

2. Secondly there is a workout based on 3-5 exercises, usually a circuit involving complex movements (E.X. A jump followed by a throw followed by a lift). You must complete the minimum goals at each level within the given amount of time to advance.

Based on your score on the test you have the opportunity to advance on to the next EZIA fitness level, and your training plan will be updated to reflect a more advanced phase of Endurance, Strength and Power training and the goals of the next fitness level test out requirements.  Of course plans are dynamic, so we always welcome feedback and create plans with individual sports and goals in mind.

NOW! Get your customized ESP training program plan - attempt to pass into the next level every 90 days

You can now engage in your own customized ESP training plan in one of several ways;

• With amazing coaches at an EZIA club near you
• At home or your gym with your print our program
• Or ONLINE through our new personal training website

Together we will review the process quarterly (at least), update new results, and reset new goals for next block of training.  This planning method is known as block training.  It has been used for centuries with Olympic athletes to help prioritize their time and focus, and it will work for you too.  We think of it at juggling several different color balls in the air, each one is independently important, and it is impossible to keep them all up in the air at once (or it all falls apart).  So this is the skill and the art of carefully balancing your goals and time, to get the most of what you want from your efforts.

EZIA ESP. Here to get you there.

EZIA is the industry content expert.  We can also help you by integrating our Therapy and Nutritional programs and have recommendations for you on everything from the best supplements, to coolest new sneakers, and from exciting new technologies like electric stim powered sports wraps to energy boosting drinks that are healthy.  Be sure to like our face book page and sign up for the newsletter to receive free tips, workout programs and get exclusive invitations to EZIA events.

INITIAL EVALUATION

EZIA practices a “high-tech, high-touch” program. In addition to delivering personalized service,

we also use the most advanced technologies available to boost our client’s performance.

Our Initial Assessment process utilizes video analysis to uncover muscular imbalances.

The evaluation also includes:

Basal assessment, body composition, blood pressure, bone density, BMR & more

Posture & functional flexibility assessment (on video)

Orthopedic assessment by an EZIA Physical Therapist

iMett Vo2Max tests & lactate tests for cardio program

Endurance, Strength & Power tests (ESP)

Review & education of program goals, plans & expectations

Personalized training program

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