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 up Supinated- palms up and knuckles down Alternated- one is pronated and the other is supinated Hook – 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 back During 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 sport Determine 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 Experienc e/skill Beginner (untrained) Not training or just began <2 months≤ 1-2None or lowNone or minimal Intermedia te (moderatel y trained) Currently training 2-6 months≤ 2-3Mediumbasic Advanced (well trained) Currently training 1+ year3-4 +High

Chart 18.2 Example of General training Priorities by sport season Sport SeasonSport Practice Resistance Training Resistance training goal Off-seasonLowHighHypertrophy and muscular endurance (initially); strength and power (later) Pre-seasonMedium Sport-and-movement-specific (ie. Strength, power, or muscular endurance, depending on the sport) In-seasonHighLowMaintenance of preseason training goal Post-season (active rest) 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 18.3 Examples of Movement-related resistance training exercises Movement PatternRelated 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 status Athletes level of preparedness for training. 3 workouts per week are recommended for many athletes Chart 18.4 Sport season Chart 18.6 Training load and exercise type If 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 StatusFrequency Guidelines (sessions/week) Beginner2-3 Intermediate3-4 Advanced4-7

Chart 18.6 Resistance training frequency based on the sport season (trained athlete) Sports SeasonFrequency Guidelines (sessions/week) Off-season4-6 Preseason3-4 In-season1-2 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 Volume assignments based on the training goal Training GoalGoal RepetitionsSets Strength≤ 62-6 Power: Single effort Multiple effort event3-5 Hypertrophy Muscular Endurance≥ 122-3

Rest Periods Related to the load; the heavier the load the longer the rest periods Chart Rest Period Length Assignments Based on the Training Goal Training GoalRest Period Length Strength2-5 min. Power: single-effort event2-5 min. Multiple-effort event Hypertrophy30 s – 1.5 min. Muscular Endurance≤ 30 s