2773-VIP-42-10

ViPR Training Manual

Table of contents
Introduction

ViPR fundamentals

Ground rules

1 Gravity into ground loading

2 Stretch to shorten (i.e., loading to unloading)

3 Multi-dimensional movement

4 Using the entire body for movement

Programming

Series

Exercise

Hold

10

Footprint

14

Handprint

14

Threshold training: key points to consider with progression/regression

14

Coaching ViPR

16

Coaching preparation

16

Coaching model

17

Vitality: sample exercises

18

Performance: sample exercises

19

Re-Conditioning: sample exercises

20

Appendices

21

Resources

21

References

21

Notes

23

CONTACT:
FITNESS PROFESSIONALS LTD | PTontheNet | 3528 Tejon Street, Suite 110 | Denver, Colorado 80211 | USA
phone: 720.489.0294 | email: [email protected] | viprfit.com

Introduction
I have been very fortunate in my career. For the past 10 years, I have travelled, shared and learned
from many in the fitness industry and in academia. I have seen the start of movements within our trade
and experienced paradigm shifts, which have coalesced our industry. The more I understand human
design, the more I try in earnest to apply exercises that speak to the fundamentals of human design and
operation.
I grew up on a farm and learned that, to be truly effective at getting my chores done, I had to integrate
my body as a system. Whole-body integration (WBI) is the result of the lessons learned from watching
how strong, stable and balanced farm kids are.
As I began training individuals and groups some time ago, I always felt that there was something missing
in my programming. The strategies I was using did not adequately fulfill the goals of training for optimal
function in the body. The training tools did not allow for multi-directional training, proper timing or the
rhythm of the body, nor did they provide enough load for transfer into lifes activities or for lifes demands.
ViPR was created from a need to evolve training tools, foster purposeful motion and blend strength
training with functional training and movement. Movement is fundamental. And what makes up effective
movement is a blend of lifting, shifting and twisting.
Live Life in 3V.

ViPR Twist

ViPR Lift
Squat through the legs
(progression: half turn)

Shovelling drill
(progression: with shuffle)

ViPR Shift
Lateral Tilt to one side
(progression: side-to-side)

I thank you for taking the time and effort to understand the concept of ViPR. It is my sincere hope that
you enjoy the experience and that you are empowered to use the ViPR to create lasting change.
Experience a rush of energy, pulsing through the body; every moment becomes an awakening. Motion
creates emotion. Is our motion fixed, controlled and strained? Or is it free, expressive, joyous and
strong? Rhythm is at the heart of everything we do and defines our make-up. Our movements, when
rhythmical, become purposeful, fun and liberating. Rhythmical movements are fundamental to our
design.
Welcome to the ViPR experience

Michol Dalcourt
University of Alberta Exercise Science
Adjunct professor University of San Francisco
Past instructor School of Health Sciences, NAIT College
Director Institute of Motion

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

ViPR fundamentals
What is ViPR? ViPR is an acronym for Vitality, Performance,
and Re-conditioning.
Its about VITALITY: a renewed sense of energy and movement
possibility: purposeful and strong.

Its about PERFORMANCE: performing at the highest level possible,

with plenty to spare.

Its about RE-CONDITIONING: Regaining the power to move

effectively and efficiently once more.

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

At the heart of ViPR training is the concept of whole-body integration (WBI). There exists an old adage:
We are stronger as a whole, than the sum of our parts.

WBI means that, for every action and movement

performed, you are using your entire body to effectively
create motion. This is consistent with the fundamental
design of the human body. Current research is
revealing these truths like never before (see
reference list at the end of the manual).
Recent anatomy and biomechanical
studies have delineated these
facts quite clearly. Treating and
training movements using the
whole body is more effective ... and
loading these movements will create
accelerated adaptations. ViPR allows
movement to be loaded, thus ensuring a
positive transfer into life!

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5 5

Ground rules
What makes up whole-body integrated (WBI) exercises?

Using the Entire

Body for Movement

Multi-Directional Movement

Stretch to Shorten

Gravity into Ground Loading

VIPR Fundamentals

Purposeful Movement
Now, lets examine each of the pillars in more detail.

1 Gravity into ground loading

On earth, gravity pulls us down and enables us to make contact with the ground. The body uses
the force of gravity and the resistance from the ground to ensure proper motion. This is where the
magic happens.
ViPR was designed to act in the same way, using this principle to ensure correct human function.

gravity

ground

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

2 Stretch to shorten (i.e., loading to unloading)

Think of jumping, throwing, running, etc. They all involve stretching before shortening. Jumping involves
lowering oneself to the ground before jumping up. Throwing involves stretching in the opposite direction
before releasing the ball. Think of your muscles as elastic bands. To get them to work effectively, you
must stretch them before they shorten. In all ViPR exercises, there is a rhythmical stretch-to-shorten
(load-to-unload) which increases the efficiency of movement.

stretch

shorten

3 Multi-dimensional movement
The human body is designed for multiple dimensions of movement. It is as easy as watching kids at play,
athletes in sports or a dancer in the midst of a performance. ViPR allows the freedom to move in multiple
dimensions, ensuring a complete and authentic workout.

4 Using the entire body for movement

Human anatomy is unified. The muscular system is an interdependent system that works best when
trained together. WBI exercises are at the very core of ViPR.

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

Programming

To organize the
many different
exercises that
are available
for the ViPR
user, we have
structured them
into different
series. All
of the series
encompass
the full range
of movements
that can be
utilised with this
revolutionary
tool.

The exercises
How we would
using ViPR.
hold/grip the
This step
ViPR
involves
the gross
movement
patterns with
ViPR, in other
words,
what global
movement am I
doing?

Foot stance
and/or Foot
movement
while
performing the
exercises

Arm position
and/or Arm
movement
while
performing the
exercises

Acute variable
manipulation:
reps
sets
weight
speed
range of
motion
complexity of
motion

Series
Here is a list of the ViPR exercise categories that we call series. Each of the following
series will have a variability component to it, where all footprints and handprints will be
performed and manipulated in all three planes.
1.
2.
3.
4.
5.
6.
7.
8.

Lifting series
Flipping series
Squat series (level change)
Lunge series (level change)
Carry series
Tilt series
Excursion series/reaching series
Rotatory series

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

Exercise
Exercise is defined as a global movement pattern. In other words, what big motion the
body is going through. It is important to consider what movements are occurring, so that
proper progressions are given.

Ask yourself these questions:

Is my participant a beginner or advanced?
What goal is most important to him/her?
In what way can he/she move well (i.e., lifting and/or shifting and/or twisting)?
Here is the list of global movement patterns:

Level change (squatting/lunging/bending)

Locomotion (walking/jogging/running/shuffling/skipping/hopping/bounding/jumping)
Stationary force (pushing/pulling/rotating/lifting)
Combination of movements

Level
Change

Locomotion

Combination

Stationary
Force

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Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

Hold

Two-handed grip

Neutral

Wide
(snatch grip)

Offset

Right

Left

One-handed grip

Reverse

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One-handed grip

Neutral

Shovel hold

Right

Neutral

Left

Right

Reverse

Left

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Carry

Front

Right (in grips)

Shoulder Carry

Left (in grips)

Cylinder Grip

On End

On Tube

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Flip Grip

Neutral

One-Hand (left)

One-Hand (right)

Cross Body

Two-Hand (left)

Two-Hand (right)

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Footprint
The footprint describes where your feet are positioned and where they are moving to (if the
exercise involves foot motions). Adding footprint patterns increases the complexity of the
movement, as well as the neural demand. It is important to consider where the feet are and
what (if anything) they are doing. For example, I might have my feet stationary in a normal,
staggered, wide or narrow stance as I execute the movement. Likewise, I could have my
feet moving (sagittal, frontal, or transverse) during the exercise in various patterns (i.e.,
step, lunge, shuffle, skip, hop etc.)

Handprint
The handprint describes where your hands are positioned and where they are moving to
(if indeed the exercise requires hand/arm motions). With different hand motions, there are
different muscles that are engaged in the body. It is important to know what forces are
imposed and how the body manages them. For example, I might have my hands/arms
reaching (in various angulations), rotating, and/or moving in various ways as I perform a
given exercise.

Threshold training: key points to consider with progression/regression

Threshold 1

Neuromuscular efficiency
Eccentric motor control
Anatomical adaptation (prepares tissues for the rigours of movement)
Controlled range of movement (ROM)

Threshold 2

Increased movement complexity

Increased integrated timing of function
Increased force output
Increased reactive component

Threshold 3

Dynamic end range movement ability

High movement complexity
Dynamic function
Faster movement
High force movement
Unknown movement (reactive)

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ReGReSSIOn

T1

T2

T3

PROGReSSIOn

SPeeD

SLOW

FAST

MOVeMenT

KnOW

UnKnOWn

STABILITY

STABLe

DYnAMIC

FORCe

LOW

HIGH

MOVeMenT
COMPLexITY

SIMPLe

COMPLex

SURFACe

On GROUnD

On VIPR

BASe OF SUPPORT

BROAD (FeeT APART)

nARROW
(FeeT TOGeTHeR / 1 LeG)

SeTS AnD
RePS VOLUMe

LOW

HIGH

RAnGe OF MOTIOn

SMALL

LARGe

As we move into the exercises, anchor into the following movement strategies:
Rhythm
Just like breath, movements must be rhythmical to be effective.
Tuning the muscles to rhythm protects joints/soft tissues.
Rhythmical movement creates and reinforces neural synapses (increases the capacity for the nervous
system to work).
If the muscles are too active, it slows movement. If the muscles are too relaxed, energy leaks. The
key is balance the two.
Flow
Movements that flow take the pressure off joints and allow for proper joint mechanics.
Muscles need to contract and relax in a wave-like manner to work correctly.
Integration
There is only one muscle in the body; it is connected by fascia: train it that way!
Joints rely on tension from the entire body for stability; this is only enhanced through integration
training.

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15

Coaching ViPR
Coaching preparation
Step

What do I need
to consider?

How

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Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

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Progress/Regress

Coaching model

Visual

Instructor:
WHAT? + DeMO
Client:
WATCH

Visual
Instructor:
DeMO + HOW?
Client:
WATCH + LISTen

Kinesthetic
Instructor:
OBSeRVe +
FeeDBACK
Client:
DO (w/ ViPR)

Kinaesthetic
Instructor:
OBSeRVe +
FeeDBACK
Client:
DO (w/o ViPR)

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

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Vitality: sample exercises

1. Squat thread
the legs

2. Lateral shuffle
with ViPR tilt

3. Box pattern

4. ViPR indoor
flipping

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

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Performance: sample exercises

1. Shovelling drill

2. Anterior step
with upper cut

3. Ice skaters

4. Cylinder lift

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

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Reconditioning sample exercises

1. Staggered
stance w/
medial tilt

2. Step-over
squats

3. Step with
lateral shift

4. Step thread
the needle

VIPR TRAINING MANUAL

Fitness Professionals, Michol Dalcourt and ViPR LLC, 2010

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Appendices
Resources

www.PTontheNET.com
www.fitpro.com

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Photos
Cover image: FitPro, www.fitpro.com
Technique images: Sam Bloomfield, www.sambloomfield.com

Notes

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