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