Maximum Muscular Strength (Low- Speed Strength) 1RM Bench Press 1RM Back Squat 1RM Leg Press
Local Muscular Endurance Plank Test (for time) Push-Up Test (for reps)
Today: Strength Testing Maximum Muscular Strength (Low-Speed Strength) – 1RM Bench – 1RM Leg Press Maximum Muscular Power (High-Speed Strength) – Standing Long Jump (if space is available) Local Muscular Endurance – Push-Up – Plank – Wall-Sit
Bench Press – Five Point Contact Position (NSCA) Five points of contact: – Head – Shoulders – Butt (glutes/hips) – Left foot – Right foot Lower back – Arched, but not hyperextended like competitive power lifters.
Bench Press – Starting Position Starting Position: Athlete – Lie supine on bench in five point body contact position. – Eyes are below the racked bar. – Grasp bar with closed, pronated grip slightly wider than shoulder width. – Signal to spotter to assist moving bar off supports Starting Position: Spotter – Stand erect close to head of the bench. – Place feet shoulder width apart, slightly flexed. – Grasp bar with closed, alternated grip. – Assist moving bar from supports on the athlete’s signal. – Guide bar over athlete’s chest. – Release bar smoothly.
Bench Press – Downward Movement Downward Movement Phase: Spotter – Keep hands in the alternated grip position close to – but not touching – the bar. – Slightly flex knees, hips and torso and keep back flat while following the bar. Downward Movement Phase: Athlete – Lower bar to touch chest at approximately nipple level (or up to two inches above chest). – Keep wrists stiff and the forearms perpendicular to the floor and parallel to each other. – Maintain the five-point body contact position
Bench Press – Upward Movement Athlete: – Push bar up until elbows are fully extended. – Keep wrists stiff and forearms perpendicular to the floor and parallel to each other. – Maintain five point contact position. – Do not arch back or raise chest to meet the bar. – At the end of set, signal for spotter assistance in racking the bar. – Keep a strong grip until the bar is racked.
Bench Press – Upward Movement Upward Movement Phase: Spotter – Keep hands in the alternated grip position. – Slightly extend knees, hips, torso and keep back flat when following the bar. – At the athlete’s signal, grasp the bar with an alternated grip inside the athlete’s hands. – Guide bar back onto supports. – Keep grip on the bar until it’s racked.
1RM Testing Protocol 1.Warm up with light resistance that easily allows 5 – 10 reps. 2.Provide 1 minute rest period 3.Estimate a warm-up load that will allow the athlete to complete 3 – 5 reps by adding 1.10 to 20 pounds (or 5% - 10%) for upper body exercise 2.30 – 40 pounds (or 10% - 20%) for lower body exercise 4.Provide 2 minute rest 5.Estimate a conservative, near-maximal load that will allow the client to complete 2 – 3 reps by adding 1.10 to 20 pounds (or 5% - 10%) for upper body exercise 2.30 – 40 pounds (or 10% - 20%) for lower body exercise 6.Provide a 2 – 4 minute rest 7.Make a load increase: 1.10 to 20 pounds (or 5% - 10%) for upper body exercise 2.30 – 40 pounds (or 10% - 20%) for lower body exercise 8.Instruct client to attempt a 1RM 9.If successful, provide 2 – 4 minute rest and go back to step 7 10.If failed, provide 2 – 4 minute rest, then decrease load by subtracting 1.5 to 10 pounds (or 2.5% - 5%) for upper body exercise 2.30 – 40 pounds (or 5% - 10%) for lower body exercise
Local Muscle Endurance Plank: Have client hold a plank with correct form for time. Push-up: Have client perform as many push ups as they can with correct form. Wall-Sit: Have client squat against the wall, without bracing themselves with hands, legs at a 90 degree angle, for time.
Resources NSCA Essentials of Strength Training and Conditioning, Third edition