Exercise Technique Fundamentals Exercises that are performed and spoted correctly promote injury...
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Transcript of Exercise Technique Fundamentals Exercises that are performed and spoted correctly promote injury...
Exercise Technique Fundamentals
Exercises that are performed and spoted correctly promote injury free results and do so in a more time efficient manner
Hand Grips Most free weight and machine exercises involve
some sort of hand grip on a bar, dumbbell, or handle 4 Common Grips
Pronated- palms down and knuckles upSupinated- palms up and knuckles downAlternated- one is pronated and the other is supinatedHook – thumb is positioned under the index and
middle fingers.
Movement, ROM, & Speed When the entire ROM is covered during
an exercise, that value of the exercise is maximized and flexibility is maintained or improved
Repetitions performed slowly and in a controlled manner increase the likelihood that full ROM can be reached
Weight Belts
The use of a weight belt can contribute to injury free training
When and how to use a belt depends on the type of exercise performed and the load lifted
It is recommended: That a weight belt be worn for exercises that
place stress on the lower backDuring sets that use near maximal or maximal
loads
Weight Belts
It is said that no weight belts are needed for exercises that don’t stress the lower back.
If you overuse a weight belt you may not be training your abdominal muscles as much as you could be
Program Design
Designing a resistance training program is a complex process that requires the recognition of many different variables
Needs Analysis
Evaluation of the sportDetermine the unique characteristics of the
sport.Enables the strength and conditioning coach
to design a program specific to the sport Assessment of the athlete
Find out the athlete’s needs and goals• Ex: training status, physical testing and evaluation,
training goals
Chart 18.1 Classifying resistance training status
Resistance training Program
Training Status
Current Program
Training Age
Frequency(per week)
Training Stress
Technique
Experience/skill
Beginner (untrained)
Not training or just began
<2 months ≤ 1-2 None or low None or minimal
Intermediate (moderately trained)
Currently training
2-6 months ≤ 2-3 Medium basic
Advanced (well trained)
Currently training
1+ year 3-4 + High High
Chart 18.2Example of General training Priorities by sport season
Sport Season Sport Practice
Resistance Training
Resistance training goal
Off-season Low High Hypertrophy and muscular endurance (initially); strength and power (later)
Pre-season Medium Medium Sport-and-movement-specific (ie. Strength, power, or muscular endurance, depending on the sport)
In-season High Low Maintenance of preseason training goal
Post-season
(active rest)
variable variable Not specific (may include activities other than sport skill or resistance training)
Exercise Selection Involves choosing exercises for a resistance training
program Most exercises involve primary muscle groups or body
areas relative to the athletes sport Core exercises
• Recruit one or more large muscle areas • Ex: chest, shoulders, back
Assistance exercises• Recruit smaller muscle areas
• Ex: biceps, triceps, mainly used for injury prevention, & rehab
Sport specific exercises• The more similar the training activity is to the actual sport movement,
the greater likelihood that there will be a positive transfer to that sport
Table 18.3Examples of Movement-related resistance training exercises
Movement Pattern Related Exercises
Ball Dribbling & Passing Triceps pushdown, reverse curl, close-grip bench press
Ball Kicking Unilateral hip adduction/abduction, knee extension, leg raise
Freestyle Swimming Lat pulldown, lateral raise, lunge
Jumping Power clean, push jerk, back squat
Racket Stroke Dumbbell fly, bent-over lateral raise, wrist curl/extension
Rowing Bent-over row, seated row, hip sled
Running/Sprinting Lunge, step-up, dorsiflexion
Throwing/Pitching Pullover, overhead triceps extension, shoulder internal/external rotation
Training Frequency
Training statusAthletes level of preparedness for training.3 workouts per week are recommended for
many athletesChart 18.4
Sport seasonChart 18.6
Training load and exercise typeIf the athlete lifts at maximum or near maximum
effort they need more rest in-between workouts
Chart 18.4
Resistance training frequency based on training status
Training Status Frequency Guidelines (sessions/week)
Beginner 2-3
Intermediate 3-4
Advanced 4-7
Chart 18.6
Resistance training frequency based on the sport season (trained athlete)
Sports Season Frequency Guidelines (sessions/week)
Off-season 4-6
Preseason 3-4
In-season 1-2
Postseason (active rest) 1-3
Exercise Order Power, other core, the assistance exercises Upper & lower body exercises (alternated)
Gives more rest between sets Push and pull exercises
Alternate bench press with lat pull downs The same muscle will not be used twice in a row
Supersets and compound sets Supersets: 2 exercises that stress two opposing
muscles or muscle areas Compound sets: sequentially performing two different
exercises for the same muscle group
Volume Depends on the goal of the athlete Chart 18.11
Volume assignments based on the training goal
Training Goal Goal Repetitions Sets
Strength ≤ 6 2-6
Power: Single effort 1-2 3-5
Multiple effort event 3-5
Hypertrophy 6-12 3-6
Muscular Endurance ≥ 12 2-3
Rest Periods Related to the load; the heavier the load the longer the rest
periods Chart 18.12
Rest Period Length Assignments Based on the Training Goal
Training Goal Rest Period Length
Strength 2-5 min.
Power: single-effort event 2-5 min.
Multiple-effort event
Hypertrophy 30 s – 1.5 min.
Muscular Endurance ≤ 30 s