Four Pillars

Mindset- The client’s dedication and belief in the journey that is the EZIA Continuum and ESP Program 

Private Coaching- Individualized programming and training that is driven by the goals and needs developed during the initial and quarterly assessments

Nutrition- Proper eating habits and supplementation are essential for the client’s achievement of performance and body composition goals

Physical Therapy- Injury prevention and rehabilitation to ensure the health of the client so that training consistency and progression can be maintained

Client Continuum- Defines the clients’ training progression.  Clients are placed in a level based on their initial assessment and advancement occurs through the test-out system

• Medical: Client must be cleared for exercise by a medical professional due to injury, health issue or severe biomechanical dysfunction
• Corrective: Client displays multiple biomechanical issues and/or needs additional rehabilitation from a past injury/surgery.  Focus on movement patterns, core stability and general mobility
• Fit: Client is healthy but somewhat de-conditioned.  Focus is on muscular and cardiovascular endurance, introduction to compound strength and  power exercises
• Active: Client has a solid training background and strength/endurance foundation.  Focus is on improving overall strength and anaerobic capacity, progressing to power exercises and introducing some sport-specific exercises
• Amateur: Client is training at the level of an amateur athlete, advanced training background and overall fitness level.  Focus on power exercises, increasing absolute strength/endurance thresholds and progressing sport-specific exercises
• Professional: Client is a full-time professional athlete OR an extremely advanced, long-time client/coach.  Focus is on advanced power complexes and cutting-edge sport-specific training

EZIA ESP Program Methodology

The purpose of our methodology is to ensure a consistent experience for customers and scientifically sound approach from our staff, and to set us apart from all other programs and facility in the industry through holding ourselves accountable to deliver on our promise of results, health and wellness.  Our business will run more efficiently when the staff stays true to the programs guiding principles: the science and methodology.  In turn, it is easier for our coaching staff (the front line) to articulate and demonstrate the value of our product to customers and increase sales through trust based relationships.  Our clients will renew their memberships and refer new business to us because of the consistent, enjoyable experience and ultimately the achievement of results.  The EZIA ESP Program enables our clients’ performance and body composition to constantly progress and avoid plateaus that occur in non-periodized programs.

Endurance:  “how long?” or “ how many?”  Heart Rate makes a gradual climb with rolling hills and peaks during the strength portion of the workout.  The warmup should be at a steady pace and use simple movements.  Complex movements are more difficult to learn and perform when the nervous system is fatigued.  The energy system development (ESD) component should be at an intensity of 75% and a work to rest ratio of 1:1 to 1:2 with high volume(sets x reps)  The volume for the strength portion of the workout should be at 2-3 sets of 15-20 reps.

Type of movements:  Continuous body weight and closed kinetic chain

Type of exercises:  Squats (bilateral/unilateral), lunges in various planes, push ups, modified pull up/rows, bridge variations.

Strength:  “how much?” Heart Rate makes a gradual climb but uses peaks and valleys, the highest point may be at different spots depending on the workout.  The warm up should last for 15-20 minutes focusing on joint mobility, stability and improved flexibility.  ESD should be performed at 85%.  External resistance should be used.  The work to rest ratio falls to 1:2 to 1:3.  The volume for the strength portion of the workout should be at 3-4 sets of 8-12 reps.  Barbells, kettlebells, and dumbbells should be used in this phase of training.

Type of movements: Controlled and stable

Type of exercises:  Supersets, total and multi joint, push/pull(vertical and horizontal), core stability and rotation

Power:  “How fast?” This type of training will be new to many clients but will pay dividends to the individual who has plateaued in their training.  During the warm up clients should be instructed on eccentric landings and other movements.  The warm up should also be used to teach some movement skills like proper running technique, skipping, and deceleration.  Their heart rate will have very sharp spikes close to it’s max.  The recovery time allows the HR to come down.  ESD can be mixed with strength depending on the client’s goal.  Volume during the last 45 minutes of the workout should be 4-5 sets at 5-6 reps.  Attention to detail coaching a power workout is extremely important.  Make sure the client/athlete is safe and working at 90-100% by the end of a set.

Type of movements:  Ballistic, explosive, eccentric, and controlled

Type of exercises:  Multi plane jumps, olympic lift, explosive push ups, jumping pull ups, med ball, kicks, punches.

How do we decide what our focus will be? Assessment!

Once a client has filled out a full health history report and has been medically cleared for exercise their program begins with the initial assessment.  The EZIA Assessment constitutes establishing a baseline of vital statistics (BP,RHR), body composition measurements, functional and biomechanical video analysis, a performance evaluation and sport-specific/core lift competencies for advanced athletes.  An assessment should give clear and simple information which enables the coach to develop a plan of action for success.  The assessment should not be overwhelming or seek to uncover minute details that go beyond our scope of practice.  Please refer to Appendix A for a full copy of the standard EZIA Assessment.

The EZIA Assessment: Validity and Reliability

The EZIA Assessment should be administered in the same manner and preferably by the same coach

under similar conditions each time to ensure valid and reliable data.  Though this may not always be practical or possible, close adherence to the following guidelines will ensure consistent results.

Delivering the assessment:

1. Preparation: Ensure the client is well informed of the procedures for the assessment at least 24 hours in advance and has any necessary paperwork prior to the assessment. This includes guidelines for resting metabolic rate and exercising metabolic rate and what to expect during the assessment. Confirm appointment the day before and remind client of any guidelines necessary to get valid results.
2. Preparation: Ensure the testing environment is prepared and that all equipment is in proper working order and in place.  Ensure that the assessment area will be free of distractions or conflicts and that other staff are notified of area/equipment usage.
3. Preparation:  Ensure all paperwork is ready and schedule 10 minutes prior and 10 minutes post assessment for ‘client’ time.  The comprehensive assessment should take 90 minutes (therefore you should schedule for 110 minutes).
4. Delivery:  The following areas and equipment will be designated for assessment delivery:
1. Therapy offices: Paperwork (health history, etc), Body Composition and comfortable chair for client.  Tanita BIA scale.
2. Carpet: Functional Movement Assessment. Alignabod on wall, Flip or Camcorder camera set facing client.
3. Turf: Gait analysis(with video), Dynamic warmup, pro-agility drill, Pushup test(half-roller for depth gauge)
4. Remaining Tests: Hexagon drill, Pull-up bar, Vertical Jump on Jump Pad, 300 yd shuttle and yo-yo test completed outside(cones, stopwatch, ipod with yo-yo protocol)
5. Advanced athletes: Competency and 5RM for back squat, deadlift, bench press, clean and jerk, snatch
6. Sport-specific exercises: Looking for competency in-Surfer/Skater/Snowboard- Indo board mb squat-press-slam(10), woodchops(10each).  Golf/Tennis/Baseball- Tornado Ball transverse wall slams. Football, Soccer, Rugby- brower timed 10yd sprint, L-drill.  Endurance Athletes- 1000 meter row
5. Delivery:  Guidelines for each test can be found in the EZIA Assessment Manual located in Appendix 1
6. Delivery:  Record all data on the EZIA Assessment form (appendix A).  Do not discuss results with client during the assessment.  Inform them that you will go over the information at the end of the appointment.
7. Post-assessment:  Interpret data and complete any reports or program plans prior to client appointment.  Again refer to EZIA Assessment Manual, ESP Folder or the Program Director with test interpretation and to ensure validity of results.
8. Post-assessment: Create a client file with all necessary paperwork and track client with spreadsheet follow up.
9. Post-assessment: Clean and prepare all testing equipment for the next assessment.

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