Planning training programs for Strength in Pilates

16 PMA CEC's with Pablo García and Pilates Vitae Teacher Training School

Based on case study "Calculation, programming, planning and periodization of neural and structural strength training loads in Reformer, Trapeze table and Chair" by Pablo García, Degree in Sport Science, PMA CPT N11285 and PMA CEC provider. View CV.


Learn to guide the training of your clients towards specific objectives related to the improvement of the fundamental physical capacity of the human being THE STRENGTH.


- Improvement of maximum force.
- Increase in muscle mass
- Improvement of the power.




To paraphrase the great Rael Isacowitz (2011), Pilates is a physical fitness system that improves strength.

This phrase can demonstrate by many scientific studies have proven this fact, Pilates improves strength.

But going beyond what manifestations of force are those that improve with Pilates? Does the power, maximum strength, increased muscle mass ...? We are in luck! We can improve each and every one of the manifestations of force thanks to the tools that we have at any Pilates center, "only" we need to know how to do it; how hard to use, how to calculate it based on the individuality of each subject, recovery need your muscles or how many reps use depending on the intensity to influence one or another manifestation of force ... this is the tip of the iceberg of what we know and answer the following statements made by some of the great researchers today in the field of strength training.

Training should be an organized and planned process (Bompa, 2007).

"The sports training has evolved into a more sophisticated as a result partly of sport support specialists and scientists. There is currently a knowledge base developed on the sport, which is reflected in the methodological aspects of training. Sports science have evolved from being a scientific empirical "(Bompa, 2007, p. 15).

For improved performance strength training load must be specific, there should be a systematic and sequential overhead load variation. When scheduling a training session organized in detail the elements and factors that constitute the work plan, this has nothing to do with a workout made of improvisations that does not have behind a plan that justifies (González-Badillo and Ribas, 2014).

As we know, no two people are alike and of course not all users of our centers Pilates are equal; for this reason we must control what physiological effect is occurring with some footwork spring loading on our customers; it is possible that a person're generating it a stimulus that will improve your power while the person is beside the same stimulus is helping to improve muscle mass, this (among other things) is what González- Badillo and Ribas (2014) refer to that which the training load must be specific; the same goes for the number of repetitions or pause recovery we give each muscle group.

Ideally control all these parameters to give everyone what they want and/or need for surely that is the reason that motivated you to come to our center and pay for our classes. Controlling these variables gives more work, but if we want the professionalism of Pilates instructors recognize we must lend to it to be able to prescribe Pilates to improve maximum strength, power and / or increased muscle mass and get some practical example of why we should have this capability.

A process that begins after age 30 increases from the 40 is the sarcopenia (loss of muscle mass) than women is estimated at a loss of 1.1 kg of muscle per decade of life since 40 years, increasing this value from 60 (Janssen, 2000; Deschenes, 2004), and I'm sure that in your heart of Pilates have users 40, 50, 60 and more ... you have to know that according to the European Working Group on sarcopenia in Older People (EWGSOP), it is accompanied by a decrease in functional abilities, therefore, in this case it becomes necessary planning a strength training structural orientation aimed at increasing, or at least to mitigate the loss muscle mass, and therefore the intensity of the springs or loads we work, the number of repetitions,the number of exercises per muscle group and pauses recovery of those muscle groups must have specific characteristics that will not be the same as in the case of wanting to increase the power or the maximum force.

Another example can be seen in the need to train muscle strength, which decreases at earlier ages and faster than muscle mass. According to Izquierdo and Cadore (2014), low levels of muscle strength is associated with difficulty performing certain tasks of daily living such as walking down stairs or rising from a chair, which indicates the importance of being able to prescribe effectively Pilates exercises with loads, speed of execution and recovery breaks appropriate to improve this demonstration of force, which once again will not be the same as to increase muscle mass or maximum strength.

In this context, during the spring of 2017 I conducted an investigation based on a case study of two subjects to the University Elizabeth I.

These two subjects had extensive experience in training Pilates, bringing improvements experienced are not due at the beginning of a new activity or abandonment of a sedentary lifestyle are successful adaptations through proper and tight planning training loads.

One subject was a woman of 35 years (which is considered begun, albeit slightly, the process of sarcopenia) in which it was possible to increase in 12 weeks muscle mass without using nutritional supplementation by 2.5%, a success taking into account their age, their experience in Pilates and other research results as a success an increase of 2% with nutritional supplementation. Furthermore, this woman increased the maximum force in the shoulder girdle between 22% and 36% (depending on the evaluated motion) and the lower extremity 29% and 43%. It also draws attention to a subjective pain scale (0 to 10) decreased perception of pain in these 12 weeks of a 5 (Light frequent pain ever banned perform tasks of daily living), to 2 (minimum pain,


As for the other subject, a man of 34 who sought to increase its maximum strength in lower extremities and this incidiera positively on their performance in cycling, not an easy task because poor planning, scheduling and prescription can make the increase in strength is associated with increased muscle mass, which would be a drag on cycling performance. However, in these 12 weeks was able to increase up to 39% maximum strength in the lower limbs with a loss of lean mass segmental in said extremities of 1%, all resulting in improved cycling performance up to mountain biking 8% and 12% in road cycling, comparing the times obtained during the case study with those obtained in the same sections in the previous 4 years.


How to calculate the loads on Pilates, what intensity is best suited to each case that number of sets and repetitions is the most appropriate and what recovery should have the muscle groups involved is what you will learn in the next training to impart hand from PILATES VITAE training school in London and also can get 16 PMA CECs Interested?






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