Strength Project

Athlete Scenario

Sex: MaleAge: 21 Years OldSport: Collegiate RugbyWeight: 210 lbs. (95.5 kg)Position: Inside CenterSeason: Beginning of the off-season (January 30th, 2015)

Sport EvaluationMovement Analysis:Sport: Grabbing, pushing, deflecting opponents, lateral movements, squatting, overhead pressing, kicking, sprinting, ball handling, running/ jogging, trunk rotational movement, jumping

Muscular Involvement: All major muscle groups, emphasis on hips, quadriceps, upper arms and deltoids, trunk and upper and lower back, pectoralis major

Physiological Analysis:Primary Requirement: Hypertrophy (power development and strength secondary)

Athlete’s ProfileTraining Background:

Has trained previously with two years of experience with resistance training, plyometric and agility/ speed drills

Started a resistance training/ strength and conditioning program freshman year of college

Great knowledge and skill with Olympic power movements, machine exercises and free weights

Just completed a post-season resistance training regime primarily consisting of basic strength movements, 3 x/ week consisting of:

All exercises performed in each session:6 exercises (4 core, 2 assistance; 2 lower body, 4 upper body)

1-2 sets of >85% 1RM for 4-6 repetitions

Also walked on treadmill at 7.0% incline and a 3.2 mph speed, twice a week

Classification of Resistance Training Status: Advanced

Primary Resistance Training Goal: Hypertrophy, basic strength, power, agility, speed, and muscular endurance

Injury Analysis:

1

Torn ACL 3 years prior, but is fully recovered

Testing and Evaluation: We will conduct physical testing and evaluation on January 30th, 2015 (the first day of the

off-season) to achieve the following results:

Tests will be conducted as followed (in consecutive order)

1. Anthropometry : waist circumference test and body fat percent testNo rest period

2. Flexibility: The Sit and Reach test will be used to measure flexibility through range of motion.

No rest period3. 1 RM Power Clean: from this we can determine explosive movements at a given time.

Allow 3-5 minutes of rest.4. 1 RM Back Squat: this will be used to determine components such as lifting and power to

move.Allow 3-5 minutes of rest.

5. 1 RM Bench Press: The upper body is used to play the game. Front deltoids and chest are used for the power exponent to defend against opponents.

1 Hour Rest Period6. Aerobic Capacity: 1.5 mile run; athlete must be physically able to endure the prolonged

period of the game.

*NOTE: Before the athlete begins testing, the athlete will go through a general warm up consisting of a .25 mile jog at low intensity. Immediately following a specific warm up (Dynamic Stretching) will be conducted consisting of: butt kickers, lunge with twist, walking knee lift, walking over and under, and arm swings. A generalized static stretching routine will follow after the testing evaluation.

TEST RESULTS: Anthropometry : Waist Circumference - 81 cm (32 in.)

Body Fat % - 12 % Flexibility – 52 cm (20.5 in.) 1 RM Power Clean – 235 lbs. (107 kg) 1 RM Back Squat – 385 lbs. (175 kg) 1 RM Bench Press – 275 lbs. (125 kg) Aerobic Capacity – 10:05 min/sec

% RM Body Weight 200% - 420 lbs. (191 kg)

2

150% - 315 lbs. ( 143 kg) 100% - 210 lbs. (95.5 kg) 90% - 189 lbs. (85.9 kg) 80% - 168 lbs. (76 kg) 75% - 157.5 lbs. (71.6 kg)

Warm-up and Cool Down Flexibility Protocols (before and after resistance training and Plyometric Exercises)

Warm-up (before resistance training) .25 mile run at light intensity for a general warm up Dynamic stretching (specific warm-up)

o Arm swingso Inchwormo Lunge Walko Lunge With Twisto Walking Knee Lifto Forward Lunge With Elbow to Instepo Heel-to-Toe Walko Walking Over and Under

*Note: Carry out 5 to 10 repetitions for each movement, progressively increase the range of motion (ROM) on each repetition, all while increasing the speed of the motion on subsequent sets where appropriate, and lastly contract the muscles as you move through the ROM. Move deliberately but without bouncing while controlling the movement; do not forsake good technique for additional ROM.

Cool Down (after training session) .25 mile walk to have the athlete regain steady state/heart rate (track or treadmill).

Note: This is to be performed before static stretching.

Static Stretching Get into a position that facilitates relaxation Hold each for at least 15 to 30 seconds

o Neck Look Right and Left Flexion and Extension

o Shoulders and Chest Straight Arms Behind Back Seated Lean-Back

o Posterior of Upper Arm Behind-Neck Stretch (Chicken Wing)

3

o Upper Back Cross Arm in Front of Chest Arms Straight Up Above Head (Pillar)

o Lower Back Spinal Twist (Pretzel) Semi-Leg Straddle

o Hips Forward Lunge (Fencer) Supine Knee Flex

o Torso Side Bend With Straight Arms Side Bend With Bent Arm

o Anterior of Thigh and Hip Flexor Side Quadriceps Stretch

o Posterior of Thigh Sitting Toe Touch Semi straddle (Figure Four)

o Groin Straddle (Spread Eagle) Butterfly

o Calf Wall Stretch Step Stretch

*Note: Move to the point in the ROM where you experience a sensation of mild discomfort. If participating in partner-assisted PNF stretching, communicate clearly with your partner. Repeat unilateral stretches on both sides. Decrease stretch intensity if pain is felt, radiating symptoms, or loss of sensation. Always use caution when stretching a hypermobile joint, AVOID combination movements that involve the spine ( e.g., extension and lateral flexion). Stabilizing muscles should be active to protect other joints and prevent unwanted movements.

Periodization Schedule

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Macrocycle (1 year) – Starting January 30, 2015 (Off-Season) and ending January 29, 2016 Active RestDecember 12, 2015 – January 1,

2016

Post- Season

January 2, 2016-

January 29, 2016

Off-SeasonJanuary 30,

2015-April 25,

2015

Active RestApril 26, 2015 – May 2, 2015

Pre-SeasonMay 3, 2015 –July 25,

2015

Active RestJuly 26, 2015 –

August 1, 2015

In-SeasonAugust 2, 2015 – December 11, 2015

Mesocycle(s)Off-Season

HypertrophyJanuary 30, 2015 – February 21, 2015

Basic StrengthFebruary 22, 2015 –

March 14, 2015

PowerMarch 15, 2015 –

April 4, 2015

Strength and PowerApril 5, 2015 –April 25, 2015

Pre-SeasonPower

May 3, 2015 –May 23, 2015

Strength and PowerMay 24, 2015 –June 13, 2015

PowerJune 14, 2015 –

July 4, 2015

Strength and PowerJuly 5, 2015 –July 25, 2015

In-SeasonPeaking

August 2, 2015 –August 7, 2015

MaintainingAugust 8, 2015 –

December 11, 2015

Post-SeasonActive Rest

*Note: Participating in activities away from the weight room and playing field

*Note: Active rest not included, refer to macrocycle

Initial Pretesting – Conducted on January 20, 2015

Justification for Program

5

For our training program we decided to create a training program that was based on training a collegiate rugby player. Since power and strength are needed for this type of athlete we wanted to design a program that was hypertrophy related due to the nature of the sport. Since rugby is a style of football and the power needed for both are directly related our resistance program correlates with that of an American football team. The game requires the usage of all major muscle groups so basic strength is needed.

In the beginning there was debate on when the program should start. After much consideration it was obvious we should start with the off-season in mind. Due to the longevity of the season we could not figure out how to map out the training sessions for our athlete. At first we thought let’s do all hypertrophy training but then decided to incorporate basic strength and power due to the physicality of the game. To justify the amount of weight and repetitions our athlete should be lifting with we decided to go with certain testing protocols and %RM to determine the amount of weight that should be involved. Based on education obtained by individuals in weight training it is believed we can calculate an appropriate amount of weight to be lifted within in each set. Since we are dealing with an advanced athlete it was certain that he should be performing resistance training 4 to 7 times a week.

We also decided to incorporate power and plyometric exercises within our program to manifest power output through mechanisms such as stored elastic energy and the Stretch Shortening Cycle (SSC). This will help our athlete during the competition period because he needs to facilitate power and explosiveness during matches. For example: the power clean resembles a ruck in the game of rugby, as well as the beginning of a tackle.

Peaking was designed to prepare the athlete for the first weekend of tournament play (Aug. 1 – 7). This is accomplished by an intensity of 95 percent of the 1RM and a volume of 1-3 sets.

It was discussed in the athletes profile that there was an ACL injury that occurred a few years prior. Though he is fully recovered and has been cleared by a medical professional, a high emphasis has been placed on form/technique and practicing proper safety measures when it comes to successfully freeing yourself of weights in times of distress.

Our rest periods are to be followed rigorously to allow for proper technique and form not to be broken. Since most of the lifts are through a great ROM and are performed with a great deal of weight, we do not want to create any injury that would prevent the player from making it to the playing field. So following the rest periods when stated is something to keep in mind.

The order of all exercises, stretching, and rest periods are done by standard because we wanted the best for our athlete. Collegiate athletes are expected to perform at a high level from coaches, administrators, peers, and alumni alike. We feel that the program designed will therefore prepare our athlete to compete at optimum level we the time comes.

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Off Season 1st cycle January 30th 2015 (13 weeks)

7

Note: *Number of sets does not include warm-up (10 reps at 50%RM for first exercise)Hypertrophy

Week 1 (Jan. 30- Feb. 7)Friday

Reps vs. Rounds Weight –Will not be noted due to progressive overload

%RM Rest (between sets and exercises)

Deadlift 4x10 70%, estimated 1 minute

Back Squat 4x10 70% 1 minute

Step-Up 3x10 70%, estimated 1 minute

Leg (knee) Curl 3x10 70%, estimated 1 minute

Seated Calf (heel) Raise

3x10 70%, estimated 1 minute

Monday

Bench Press 4x10 70% 1 minute

Bent-over Row 3x10 70%, estimated 1 minute

Shoulder Press 4x10 70%, estimated 1 minute

Barbell Biceps Curl


Shoulder Shrug 3x10 70%, estimated 1 minute

Lying Triceps Extension


Abdominal Crunch

3x20 Body weight 30 seconds

Tuesday

Deadlift 4x10 70%, estimated 1 minute






Thursday

8


Bent-over Row 3x10 70%, estimated 1 minute


Barbell Biceps Curl


Shoulder Shrug 3x10 70%, estimated 1 minute



Abdominal Crunch


Week 2 (Feb. 8-Feb. 14)Monday

Reps. vs. Rounds

Weight –Will not be noted due to progressive overload


Forward Step Lunges

3x12 (Unilateral) 70%, estimated 1 minute

Stiff-Leg Dead Lift


Leg (knee) Extension Machine


Leg (knee) Curl Machine


Tuesday


Bent-Over Row 3x10 70%, estimated 1 minute


Barbell Biceps Curl


Shoulder Shrug 3x10 70%, estimated 1 minuteLying Triceps Extension


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Abdominal Crunch


Thursday

Dead Lift 4x10 70%, estimated 1 minute






Friday

Flat Barbell Bench Press

3x10 70% 1 minute

Seated Row 3x10 70%, estimated 1 minute

Seated Barbell Shoulder Press


Hammer Curls 3x10 70%, estimated 1 minute

Lateral Shoulder Raise


Triceps Pushdowns (Machine)


Abdominal Crunch


Week 3 (Feb, 15 Reps vs. Rounds Weight –Will %RM Rest (between sets and

10

– Feb 21)Monday

not be noted due to progressive overload

exercises)

Dead Lift 4x10 70%, estimated 1 minute

Front Squat 4x10 70%, estimated 1 minute

Forward Step Lunge




Leg (knee) Curl Extension


Standing Calf Raises (Dumbbell Variation)


Tuesday

Incline Barbell Bench Press


Low–Pulley Seated Row


Upright Row 4x10 70%, estimated 1 minute

Bicep Curls(pulley variation)


Triceps Push-Down (Machine)


Bent-Knee Sit-Up


Thursday

Hip Sled Machine


Good Morning 3x10 70%, estimated 1 minute

Step-Ups 4x10 70%, estimated 1 minute

Leg (knee) Extension (with Improvisation)



11

(with Improvisation)Standing Calf (Heel) Raise (Machine)


Friday

Vertical Chest Press (Machine)


Bent Over Row 4x10 70%, estimated 1 minute






Basic Strength

12

Week 4 (Feb. 22 – Feb. 28)Monday

Reps vs. Rounds Weight-Will not be noted due to progressive overload


Dead Lift 4x6 85%, estimated 2 minutes

Back Squat 4x6 80% 2 minutes

Step Up 3x6 85%, estimated 2 minutes

Leg (knee) Curl 3x6 85%, estimated 2 minutes


3x6 85%, estimated 2 minutes

Tuesday

Bench Press 4x6 80% 2 minutes

Bent-Over Row 3x6 85%, estimated 2 minutes

Shoulder Press 4x6 85%, estimated 2 minutes

Barbell Biceps Curl


Shoulder Shrugs 3x6 85%, estimated 2 minutes



Abdominal Crunch (with Resistance)

5x12 50%, estimated 30 seconds

Thursday

Stiff Leg Dead Lift


Front Squat 4x6 85%, estimated 2 minutes

Forward Step Lunge




Standing Calf (heel) Raises


13

Friday



Lat Pull Down (Machine)


Upright Row 4x6 85%, estimated 2 minutes

Hammer Curls 3x6 85%, estimated 2 minutes

Triceps Push-Down


Bent-Knee Sit Ups (with 35 lb. plate)

5x8 1 minute

Week 5 (March 1-March 7)Monday



Hip Sled Machine 4x6 85%, estimated 2 minutes

Good Morning 3x6 85%, estimated 2 minutes

Step Ups 4x6 85%, estimated 2 minutes


Leg (knee) Extension (Machine)


Standing Calf (heel) Raises (with Dumbbell)


Tuesday

14

Vertical Chest Press (Machine)


Seated Row 4x6 85%, estimated 2 minutes



Barbell Biceps Curl


Triceps Dips 4x6 85%, estimated 2 minutes

Abdominal Crunch (machine – with weight)


Thursday



Forward Step Lunge




Leg (knee) Extension


Seated Calf (heel) Raises


Friday

Flat Dumbbell Fly’s


Low-Pulley Seated Row (Machine)


Seated Barbell Shoulder Press


15



Lying Barbell Triceps Push-Down (Machine)


Bent-Knee Sit Up (with added weight)


Week 6 (March 8- March 14)Monday





Step Ups 4x6 85%, estimated 2 minutes




Tuesday




Barbell Biceps Curl





Abdominal 5x12 50%, estimated 1 minute

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Crunch (with Resistance)

Thursday




Forward Step Lunge






Friday







Triceps Push-Down (Machine)


Bent-Knee Sit Up (with Resistance)


Power (with Plyometrics)

Week 7 (March Reps vs. Rounds Weight-Will not %RM Rest (between

17

15- March 21)Monday

be noted due to progressive overload

sets and exercises)

Power Clean 4x3 75% 3 minutes





Chest Pass (with Medicine Ball)

3x10 2 minutes

Two-Hand Overhead Throw(with Medicine Ball)

3x10 2 minutes

Tuesday

Push Jerk 4x3 75%, estimated 2 minutes

Push Press 4x3 75%, estimated 2 minutes







Abdominal Crunch


Thursday



18





Friday



Flat Dumbbell Bench Press




Barbell Biceps Curl


Triceps Push-Down Machine


Bent-Knee Sit Ups 3x20 Body weight 2 minutes

Squat Jump 3x10 Body weight 2 minutes

Squat Box Jump 3x10 Body weight 2 minutes

Depth Jump 3x10 Body weight 2 minutes

Week 8 (March 22 – March 28)Monday




19










Depth Push-Up 3x10 Body weight 2 minutes

Two-Hand Overhead Throw

3x10 2 minutes

Tuesday







Abdominal Crunch


Thursday


20


Forward Step Lunge





Standing Calf (heel) Raise


Friday





Lat Pull Down Machine


Biceps Curl (with Dumbbells)


Lying Triceps Push-Down (Machine)


45 degree Sit-Up(with Medicine Ball)

3x10 2 minutes

Double Leg Vertical Jump

3x10 Body weight 2 minutes

Power Skip 3x10 Body weight 2 minutes

Pike Jump 3x10 Body weight 2 minutes

Week 9 (March 29 – April 4)Monday




21



Step-Ups 3x3 90%, estimated 2 minutes







Single – Arm Throw

3x10 2 minutes

Power Drop 3x10 Body weight 2 minutes


Tuesday



Vertical Chest Press Machine




Low-Pulley Seated Row Machine






Abdominal Crunch


22

Thursday


Stiff Leg Dead Lift 3x3 90%, estimated 2 minutes


Forward Step Lunge







Friday





Barbell Biceps Curl


Triceps Push Down Machine


45 Degree Sit Up (with Medicine Ball)

3x10 2 minutes

Single Leg Hop 3x10 Body weight 2 minutes




23

Strength and Power (3 Weeks)

Week 10: (April 5 – 11)Monday/Thursday




24





Tuesday/Friday







Hammer Curl 2x8 80%, estimated 3 minutes

Abdominal Crunch 3x20 Body weight 30 seconds

Week 11 (April 12-18)Monday/Thursday





25




Tuesday/Friday









Week 12 (April 19-25)Monday/Thursday






26



Tuesday/Friday



Bench Press 4x4 85%, estimated 3 minutes






Pre-Season April 26th – July 25th


ACTIVE REST Week 13(April 26- May 2)Monday



27

Week 14 (May 3 – May 9)Monday















3x10 3 minutes

Tuesday







Abdominal Crunch


28

Thursday



Forward Step Lunge







Friday












3x10 3 minutes





Week 15 (May 10– May 16)

Reps vs. Rounds Weight-Will not be noted due to

%RM Rest (between sets and

29

Monday progressive overload

exercises)












3x10 3 minutes



Tuesday











30



Abdominal Crunch


Thursday




Forward Step Lunge







Friday





Barbell Biceps Curl





3x10 3 minutes


31




Week 16 (May 17 – May 23)Monday















3x10 3 minutes

Tuesday


32






Abdominal Crunch


Thursday



Forward Step Lunge







Friday











45 degree Sit- 3x10 3 minutes

33

Up(with Medicine Ball)Double Leg Vertical Jump





Week 17: (May 24 – 30)Monday/Thursday








34

Tuesday/Friday









Week 18 (May 31-June 6)Monday/Thursday








Tuesday/Friday

35









Week 19 (June 7-13)Monday/Thursday








Tuesday/Friday



36








Week 20 (June 14 - 20)Monday








Chest Pass (with Medicine Ball)

3x10 3 minutes

Two-Hand Overhead Throw(with Medicine Ball)

3x10 3 minutes

37

Tuesday









Abdominal Crunch


Thursday







Friday



Flat Dumbbell Bench Press




38

Barbell Biceps Curl


Triceps Push-Down Machine


Bent-Knee Sit Ups 3x20 Body weight 30 seconds




Week 21(June 21 – 27)Monday













39



3x10 3 minutes

Tuesday






Triceps Dips, weighted


Abdominal Crunch


Thursday



Forward Step Lunge







Friday



40










3x10 3 minutes





Week 22 (June 28 – July 4)Monday














3x10 3 minutes

41



Tuesday













Abdominal Crunch


Thursday




Forward Step Lunge





42



Friday





Barbell Biceps Curl





3x10 3 minutes





43


Week 23: (July 5 – 11)Monday/Thursday








Tuesday/Friday


44








Week 24 (June 12 -18)Monday/Thursday



Power Clean 5x3 75%, estimated 3 minutes





Tuesday/Friday




45






Week 25 (June 19-25)Monday/Thursday








Tuesday/Friday








46


Week 26 is comprised of Active Rest

In-Season August 2nd – December 11th

*Note: First week of In-Season is meant for peaking. The weeks that follow are maintenance oriented.

Week 27: (Aug. 2 – 8)Monday/Thursday






Incline Bench Press

2x2 95, estimated 5 minutes

Bent-Over Row 2x2 95, estimated 5 minutes

Week 28: (Aug. 9 Reps vs. Rounds Weight –Will not %RM Rest (between

47

– 15)Monday/Thursday

be noted due to progressive overload

sets and exercises)




Incline Bench Press









Incline Bench Press






Stiff Dead Lift 3x6 85%, estimated 5 minutes

48


Dumbbell Bench Press


Dumbbell Incline Bench Press









Incline Bench Press



Week 32: (Aug. 30 – Sept. 5)Monday/Thursday





49






Week 33: (Sept 6 – 12)Monday/Thursday






Incline Bench Press



Week 34: (Sept. 13 – 19)Monday/Thursday





50






Week 35: (Sept 20 – 26)Monday/Thursday






Incline Bench Press



Week 36: (Sept. 27 – Oct. 3)Monday/Thursday







51




Week 37: (Oct. 4 – 10)Monday/Thursday






Incline Bench Press


Bent-Over Row 2x6 85, estimated 3 minutes










52








Incline Bench Press












53


Week 41: (Nov. 1 – 7)Monday/Thursday






Incline Bench Press













54







Incline Bench Press



Week 44: (Nov. 22– 28)Monday/Thursday










55

Week 45: (Nov. 29 – Dec. 5)Monday/Thursday






Incline Bench Press



Week 46: (Dec. 6 – 12)Monday/Thursday










Post Season Dec. 13th – Jan. 30th (Active Rest)

56

Exercise Descriptions

Hip & Thigh

Hip sled (machine)

Instructions

PreparationSit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides.

ExecutionLower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.

Back Squat

57

Instructions

PreparationFrom rack with barbell upper chest height, position barbell on back of shoulders and grasp bar to sides. Dismount bar from rack.

ExecutionSquat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

Front Squat

Instructions

58

Preparation

From rack with barbell upper chest height, position bar in front of shoulders. Cross arms and place hands on top of barbell with upper arms parallel to floor. Dismount bar from rack.

ExecutionSquat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Return and repeat.

Forward step Lunge

Instructions

59

Preparation

Stand with hands on hips or clasped behind neck.

Execution

Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Step-up

Instructions

Preparation

Stand facing side of bench, step or platform.

Execution

Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg, alternating first steps between legs.

60

Good morning

Instructions

Preparation

Position barbell on back of shoulders and grasp bar to sides.

Execution

Keeping back straight, bend hips to lower torso forward until parallel to floor. Bend knees slightly during descent. Raise torso until hips are extended. Repeat.

Deadlift

Instructions

61

Preparation

With feet flat beneath bar squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Repeat.

Stiff leg deadlift

Instructions

Preparation

Stand with shoulder width or narrower stance on 5" to 8" (13-20 cm) platform with feet flat beneath bar. Bend over and grasp barbell with shoulder width or slightly wider overhand or mixed grip.

Execution

With knees bent, lift bar by extending at hips until standing upright. Pull shoulders back at top of lift if rounded. Extend knees at top if desired. Lower bar to top of feet by bending hips. Bend knees slightly during descent and keep waist straight, flexing only slightly at bottom. Repeat.

Leg (knee) extension (machine)

Instructions

62

Preparation

Sit on apparatus with back against padded back support. Place front of lower legs under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support.

Execution

Move lever forward and upward by extending knees until legs are straight. Return lever to original position by bending knees. Repeat.

Leg (knee) curl (machine)

Instructions

PreparationSit on apparatus with back against padded back support. Place back of lower leg on top of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap support.

Execution

63

Pull lever to back of thighs by flexing knees. Return lever until knees are straight. Repeat.

Abdomen

Bent-knee sit-up

Instructions

Preparation

Hook feet under foot brace or secure low overhang. Lie supine on floor or bench with hips bent. Place hands behind neck or on side of neck.

Execution

Raise torso from bench by bending waist and hips. Return until back of shoulders contact incline board. Repeat.

64

Abdominal Crunch

Instructions

Preparation

Lie supine on mat with lower legs on bench. Place hands behind neck or head.

Execution

Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat.

Back

Bent-over Row

Instructions

65

Preparation

Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.

Execution

Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.

Lat Pulldown (machine)

Instructions

Preparation

Grasp cable bar with wide grip. Sit with thighs under supports.

Execution

66

Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.

Seated row (machine)

Instructions

Preparation

Sit on seat and position chest against pad. Grasp lever handles with underhand grip.

Execution

Pull levers back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.

Low-pulley seated row (machine)

Instructions

67

Preparation

Sit slightly forward on seat or bench and grasp cable attachment. Place feet on vertical platform. Slide hips back positioning knees with slight bend.

Execution

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Biceps

Barbell Biceps Curl

Instructions

68

Preparation

Grasp bar with shoulder width underhand grip.

Execution

With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

Hammer Curl

Instructions

Preparation

Grasp two dumbbells using a closed grip, neutral grip. Stand erect and position the dumbbells alongside the thighs with the elbows fully extended.

Execution

Raise the dumbbell with neutral grip, flex the elbow of one arm until the dumbbell is near the anterior deltoid. Lower the dumbbell until the elbow is fully extended, keeping the dumbbell in a neutral grip. Repeat in each arm.

Calves

Standing Calf (heel) Raise (machine)

69

Instructions

Preparation

Place shoulders under padded lever. Position toes and balls of feet on calf block with arches and heels extending off. Grasp handles or sides of padded lever. Stand erect by extending hips and knees.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Seated Calf (heel Raise (machine)

70

Instructions

Preparation

Sit Erect on the seat and place the balls of the feet on the nearest edge of the step with the legs and feet hip-width apart and parallel to each other. Lower the thigh/knee pad so it firmly presses against the knees and front of the lower-thigh area. Plantar-flex the ankles to remove the supports, allow the heels to lower to a comfortable, stretched position.

Execution

Keep the torso erect and the legs and feet parallel, push up on the toes as high as possible, not inverting or everting the ankles. Allow the heels to lower slowly back to the starting position. Repeat.

Chest

Flat Barbell Bench Press (Dumbbell Variation)

Instructions

PreparationSit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

71

ExecutionPress dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.

Incline Barbell Bench Pres (Dumbbell variation)

Instructions

Preparation

Lie back on an incline bench with dumbbells in each hand atop your thighs. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.

72

Execution

Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip ideally, lowering the weights should take about twice as long as raising them. Repeat the movement for the prescribed amount of repetitions.When you are done, place the dumbbells back on your thighs and then on the floor.

Flat Dumbbell Fly (incline Variation)

Instructions

Preparation

Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.

73

Execution

Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat.

Vertical Chest Press (machine)

Instructions

Preparation

Sit on seat with upper chest just above handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders.

Execution

74

Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.

Forearms

Wrist curl

Instructions

Preparation

Sit and grasp bar with narrow to shoulder width underhand grip. Rest forearms on thighs with wrists just beyond knees.

Execution

Allow barbell to roll out of palms down to fingers. Raise barbell back up by gripping and pointing knuckles up as high as possible. Lower and repeat.

Wrist Extension

Instructions

Preparation

Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs with wrists just beyond knees.

Execution

75

Raise barbell by pointing knuckles upward as high as possible. Return until knuckles are pointing downward as far as possible. Repeat.

Shoulders

Shoulders Press (machine)

Instructions

Preparation

Set and grasp lever handles to each side with overhand grip.

Execution

Press lever upward until arms are extended overhead. Lower and repeat.

Seated Barbell Shoulder Press (Dumbbell variation)

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Instructions

Preparation

Grasp barbell with slightly wider than shoulder width overhand grip from rack. Position bar near upper chest.

Execution

Press bar upward until arms are extended overhead. Return to upper chest and repeat.

Upright Row

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Instructions

Preparation

Grasp bar with shoulder width or slightly narrower overhand grip.

Execution

Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.

Lateral shoulder raise

Instructions

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PreparationGrasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.

ExecutionRaise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.

Triceps

Lying Barbell triceps extension

Instructions

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Preparation

Lie on bench with narrow overhand grip on barbell. Position barbell over forehead with arms extended.

Execution

Lower bar by bending elbows. As bar nears head, move elbows slightly back just enough to allow bar to clear around curvature of head. Extend arms. As bar clears head, reposition elbows to their former position until arms are fully extended. Repeat.

Triceps push-down (machine)

Instructions

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Preparation

Face high pulley and grasp cable attachment with narrow overhand grip. Position elbows to side.

Execution

Extend arms down. Return until forearm is close to upper arm. Repeat.

Power Exercises

Push press and Push Jerk Variation

Instructions

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Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.

Execution (Jerk)

Dip body by bending knees, hips and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

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Power Clean

Instructions

Preparation

Stand over barbell with balls of feet positioned under bar pointing forward, hip width's apart or slightly wider. Squat down and grip bar with overhand grip slightly wider than shoulder width (thumbs length from ends of knerlings on Olympic bar). Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward, extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders before knees bend lower than 90°. Stand up immediately so thighs ride no lower than parallel to floor.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position (as shown). This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).

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Hang Clean

Instructions

Preparation

Stand with barbell with overhand grip slightly wider than shoulder width. Feet point forward hip's width apart or slightly wider. Bend knees and hips so barbell touches mid-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar. Chest is spread and wrists are slightly flexed.

Execution

Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately.

Return

Bend knees slightly and lower barbell to mid-thigh position.

Plyometric

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Squat jump

Instructions

Preparation

Get into a squat position with feet shoulder-width apart. Interlock fingers and place hands behind head.

Execution

Explosively jump up to a maximum height, then land in the squat position and immediately repeat the jump.

Pike Jump

Instructions

Preparation

Get into a comfortable, upright stance with feet shoulder-width apart. Begin with a countermovement.

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Execution

Explosively jump up, keeping the legs straight and together, try to lift them to the front and try to touch the toes with both hands. Land in the starting position and immediately repeat the jump.

Double leg vertical jump

Instructions

Preparation

Get into a comfortable, upright stance with feet shoulder-width apart. Begin with a countermovement.

Execution

Explosively jump up, using both hands to assist, and reach a target. Land in the starting position and repeat the jump. Allow recovery time between jumps.

Single leg hop

Instructions

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Preparation

Get into a comfortable, upright stance on one foot. The nonjumping leg is held in a stationary position with knee flexed during the exercise.

Execution

Explosively jump forward, both arms to assist. Land in the starting position and immediately repeat the hop using the same leg. Repeat with the opposite leg after a brief rest

Power skip

Instructions

Preparatory

One leg is lifted to approximately 90º of hip and knee flexion.

Execution

Jump Up and forward on one leg, move the flexed, nonjumping leg up and into greater hip and knee flexion while jumping. Both arms should be used to assist with the upward movement. Land in the starting position on the same leg. Immediately repeat the skip with the opposite leg.

Squat Box Jump

Instructions

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Preparatory

Facing the plyometric box with hands clasped behind the head, get into a comfortable, upright stance with feet shoulder-width apart.

Execution

Jump onto the top of the box using both legs. Land on both feet in a half squat position, step down from the box, and repeat.

Depth Jump with standing long jumps

Instruction

Preparatory

Get into a comfortable, upright stance with feet shoulder-width apart on the plyometric box; toes should be near the edge of the box.

Execution

Land on the floor with one foot. Upon landing, immediately jump forward as far as possible with both feet.

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Depth Jump

Instruction

Preparatory

Get into a comfortable, upright stance with feet shoulder-width apart of the plyometric box; toes should be near the edge of the box. Step from the box.

Execution

Land on the floor with both feet. Upon Landing, immediately jump up as high as possible.

Note 1 – When stepping from the box, step straight out. Do not first jump up or lower your center of gravity as you step down, as these adjustments will change height from which the exercise is performed.

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Note 2 – Time on the ground should be kept to a minimum. Intensity may be increased by increasing the height of the box. Begin with a height of 12 inches (30cm).

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Strength Project

Documents

Transcript of Strength Project