CHRIS BASSO STRENGTH AND CONDITIONING INSTRUCTOR Strength Training For Teens

My Story I am a 2011, Group One State Sectional Baseball Champion from a small town named Waldwick in Bergen County. I have just recently become a Rowan University Graduate. I hold a degree in Health Promotion and Fitness Management. During my time at Rowan University, I worked with GET-FIT Program. I have been working as a Strength and Conditioning Coach at Good Energy Training for three years. Speed Coach Personal Trainer Athlete Strength and Conditioning Coach Friend

Warming-up What to doWhat not to do Do not stretch before strength training Stretch for at least 10 minutes Avoid high repetition warm upsDo high repetition warm ups of at least 10 reps Warm up with 2-3 low repetition sets Warm up with 5 high repetition sets Warm up for bench press with bench press Warm up for bench press with lunges Warm up for squats with squatsWarm up for squats with shoulder press

Compound Lifts Bench Press Barbell Squat (bar on back) Deadlift Dips Bent-Over Barbell Rows

Bench press

Barbell Squat

Deadlift

Dips

Bent-Over Barbell Rows

Accessory Lifts 1. Dumbbell Curls 2. Skullcrushers 3. Lunges 4. Hamstring Curls 5. Front and Lateral Shoulder Raises

Dumbbell Curls

Skullcrushers

Lunges

Hamstring Curls

Front and Lateral Shoulder Raise

Pronated Grip Palms face away from body  With pull-ups uses Forearms, Shoulders and Biceps  Can be used with pull-ups as a compound lift Pronated grip commonly used with Pull-ups Bench Press Shoulder Press

Supinated Grip Palms face towards body  Puts emphasis on the Biceps during pull-ups  Can be used to isolate Back muscles with pull-ups Supinated Grip commonly used with: Bicep Curls Bent-over Rows Reverse-grip pushdowns

Other Grips Neutral Grip  Palms face each other Alternate Grip  One arm is Pronated, one is Supinated Neutral Grip is the strongest grip! Alternate Grip is the next strongest form of grip!

Examples of the Grips Pronated GripSupinated Grip

Examples of the Grips Alternate GripNeutral Grip

Form The most important factor of working out Good form prevents injury Provides the best results Helps maintain breathing Helps when trying to lift heavier weight

End of workout Always stretch at the end of the workout Make sure to stretch both the upper and lower body  EX: Hamstrings, Quadriceps, Calves, Groin  EX: Shoulders, Chest, Upper/Lower Back Arm Circles Standing Hamstring Stretch Trunk Rotation Double Knee to Chest

Nutrition Recommendation Eat lean meats  Chicken, Lean Beef, Turkey Eat colorful vegetables  Spinach, Carrots, Broccoli, Red Peppers Eat fruits  Avocado, Grapes, Apples, Oranges, Bananas, Blueberries Eat Nuts  Almonds, Pistachios Remember to have 5 servings of fruits and Vegetables a day!

Nutrition (Cont)

Why Choose my Program? The client always comes first Safe training is my priority Experience with all types of athletes Clients have elevated their game with my program  Eat Right, Train Right, Live Right!