Building a Foundation

1. Building a Foundation The Basics For Training The Untrained athlete CJ Appenzeller A Guide for Strength Coaches and Trainers

2. Background • CJ Appenzeller, NSCA-CPT, IYCA-HSSCS • 4 Years In The Field • Trained:50+ Collegiate Level Athletes • 100+ High School Athletes 150+ Youth (Middle School and Down)

3. The Groundwork • Positioning is EVERYTHING • An athlete can’t perform in positions he can’t establish • A coach MUST teach Positioning

4. Walk before you Can Run • Proper Progression and regression is 100% NECCASSARY • This will MAKE or BREAK a Strength Training Program

5. Movement Before Loading • Exhibit EXCELLENT Technique Before Adding Resistance • Too often Coaches/Trainers Rush Loading • Fail to plan, you plan to fail.

6. Primal Movement Patterns • 7 Primal Movement Patterns: • Squat • Hinge (At the Hip) • Lunge • Press/Push • Pull • Gait (Walk) • Rotate/Twist

8. GPP (General Physical Preparedness) • Defined as a “degree of fitness” –Louie Simmons • Should be Attained Before ANY SPP • Specialized Physical Preparation • Attained through a variety of routes • All too often overlooked by coaches and trainers

9. Sled Dragging is an EXCELLENT Form Of GPP Sandbags are also great for GPP. Their unbalanced nature forces more muscle recruitment and requires more stabilization.

10. Teaching the Squat • Taught From The Bottom Up: • Have Athlete Sit On Parallel Box • Physically Position Feet and Legs • Cue KNEES OUT • Stand Up, REPEAT

11. Progressions to the Squat • Once The Bottom Up Squat is Mastered: • Bodyweight Squat • Goblet (Anterior Loading) Squat • Front Squat (High Anterior Loading) • Back Squat • Back Squat To Box • Back Box Squat • Zercher Squat • ETC

12. Giant Camber Bar Low Box Squats are a great example of an advanced progression of the squat.

13. Teaching The Press • Start With The Push-Up • Again Taught From The Bottom Up: • Bottom Position – Add Torque to the Arms • Brace the Abdominals • Squeeze the Glutes • Drive Hands THROUGH the Floor

14. Progressions to The Press • After the Body Weight Pushup Is Mastered: • Push Ups On Gymnastic Rings • Decline Push Ups • Horizontal Dumbbell Pressing • Bench Pressing • Overhead Dumbbell Pressing • Overhead Barbell Pressing • ETC

15. The Barbell Floor Press is a GREAT Progression of the Press. A relaxed state overcome by dynamic contraction builds EXTREME explosive strength.

16. Teaching the Hip Hinge • The Hip Hinge is: • Toughest To Teach An Athlete • Toughest For An Athlete to Grasp • Begin With Bodyweight • Cues: • Soft Bend in the Knees • Push Butt Back • Keep Chest Up

17. Progressions to The Hip Hinge • Once The Bodyweight Hinge is Mastered: • Belly Swing (Plate against the Belly) • Kettle Bell Swing • Trap Bar Deadlifting • Straight Bar Deadlifting • ETC

18. The Trap Bar Deadlift is a Personal Favorite Progression of the Hip Hinge Pattern.

19. Teaching the Pull • Fairly Easy to Teach, Fairly Hard To Strengthen • Most Athletes Have WEAK Posterior Chains • “Everything you can’t see is weak” • Bodyweight Vertical Pulls Must Be Built Up Too • Horizontal Pulls Start Teaching Immediately • Recline Rows • Abdominals Braced • Row Straight Up • Chin Back

20. Progressions and Variations of Pulls • Once the Recline Row Has Been Mastered: • Elevated Feet Recline Row • Dumbbell 3- Point Row • Barbell Row • Yates Row • Pull-Ups • ETC • Learn More About Exercise Progressions By Clicking Here

21. Rope Climbing is A TOUGH Variation of Pulling.

22. Putting it All Together • Structural Balance AND Integrity Should Be The Two Primary Goals • Programming should Be Balanced : • Push to Pull • Squat To Hinge • Can Be Broken Down Several Different Ways, some Common Example: • Upper/Lower • Full Body Splits

23. Basic Programming Philosophy • “Never Train Minimally” • “Never Train Maximally” • “Always Train Optimally” –Mel Siff