Lower Body Resistance Training for Athletes Nick Marshak Adelphi University Undergraduate

Use It or Lose It Resistance Training: any exercise that causes the muscles to contract against an external resistance Benefits of Resistance Training:  Increase muscle mass  Decrease body fat  Increase power output  Increase bone strength  Reduce risk of injury  Improve flexibility

Resistance Training Options Free weights (dumbbells, barbells) Free weights (dumbbells, barbells) Machines (plate loaded, selectorized) Machines (plate loaded, selectorized) Bands/Tubing Bands/Tubing Body Weight Body Weight

Types of Resistance Training Basic Training: Strength Training: Strength Training: Standard exercises focusing on primarily one muscle group to improve strength (machines, dumbbells) More Advanced Training: Power Lifts: Power Lifts: Squat, bench press, and deadlift Olympic Lifts: Olympic Lifts: Clean and Jerk and Snatch Bodyweight Exercise: Bodyweight Exercise: Push-ups and pull-ups

Squat Muscles used: quadriceps, glutes, hamstrings and calves Muscles used: quadriceps, glutes, hamstrings and calves With a barbell on a rack, step under so that it rests across the back of your shoulders With a barbell on a rack, step under so that it rests across the back of your shoulders Hold onto the bar with both hands, using a wide grip to balance the bar Hold onto the bar with both hands, using a wide grip to balance the bar Raise up to lift it off the rack and step away or unhook catches if in a Smith Machine. Raise up to lift it off the rack and step away or unhook catches if in a Smith Machine. Assume a stance where your feet are shoulder width apart and knees are slightly flexed. Your toes should turn just slightly outward. Assume a stance where your feet are shoulder width apart and knees are slightly flexed. Your toes should turn just slightly outward. Keeping your head up and back straight, bend your knees, lowering yourself until your thighs are just below parallel with the floor (lower yourself as if to sit on the edge of a chair). Keeping your head up and back straight, bend your knees, lowering yourself until your thighs are just below parallel with the floor (lower yourself as if to sit on the edge of a chair). From this position push yourself back up to your starting position. From this position push yourself back up to your starting position.

Hamstring Curl Muscles used: hamstring group Muscles used: hamstring group

Leg Extension Muscles used: quadriceps Muscles used: quadriceps Adjust the seat so that the small of your back rests flush against it and your knees are in line with the pivot point of the pulley. Adjust the seat so that the small of your back rests flush against it and your knees are in line with the pivot point of the pulley. Adjust the foot pad so it rests slightly above your foot at ankle level. Adjust the foot pad so it rests slightly above your foot at ankle level. Firmly grasp the handles by the seat. Firmly grasp the handles by the seat. Face forward and keep your chest out. Face forward and keep your chest out. Extend legs until they are horizontal with the floor and keep your back pushed into the seat. Extend legs until they are horizontal with the floor and keep your back pushed into the seat. Slowly lower legs until they are back to starting position. Slowly lower legs until they are back to starting position.

Calf Raise Muscles used: calves Muscles used: calves Can be performed seated or standing Can be performed seated or standing Find a raised surface to stand on or use machine Find a raised surface to stand on or use machine Stand upright with the barbell across your shoulders Stand upright with the barbell across your shoulders Your feet shoulder width apart and place the balls of your feet on the edge of the raised surface so your heel is not supported Your feet shoulder width apart and place the balls of your feet on the edge of the raised surface so your heel is not supported Raise your heels as high as possible without moving your feet Raise your heels as high as possible without moving your feet Slowly move your heels back down as far as possible then repeat Slowly move your heels back down as far as possible then repeat

Lunge Muscles used: glutes, hamstrings, quadriceps Muscles used: glutes, hamstrings, quadriceps Stand with your feet shoulder-width apart Stand with your feet shoulder-width apart Step forward, landing with the heel first Step forward, landing with the heel first The knee should be at 90 degrees and directly above the toes, not further The knee should be at 90 degrees and directly above the toes, not further Continue motion until back knee is nearly touching ground Continue motion until back knee is nearly touching ground Return to starting position by driving upward with front leg Return to starting position by driving upward with front leg

Works Cited fast.com/Leg_Exercises.html fast.com/Leg_Exercises.html fast.com/Leg_Exercises.html fast.com/Leg_Exercises.html enter/instructions/ProneHamstringCurl.htm enter/instructions/ProneHamstringCurl.htm enter/instructions/ProneHamstringCurl.htm enter/instructions/ProneHamstringCurl.htm Correctly Correctly