Exercise Technique Fundamentals

1. Exercise Technique Fundamentals Exercises that are performed and spoted correctly promote injury free results and do so in a more time efficient manner

2. 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.

3. 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

4. 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

5. 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

6. Program Design • Designing a resistance training program is a complex process that requires the recognition of many different variables

7. 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

8. Chart 18.1 Classifying resistance training status

9. Chart 18.2

10. 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

11. Table 18.3

12. 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

13. Chart 18.4

14. Chart 18.6

15. 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

16. Volume • Depends on the goal of the athlete • Chart 18.11

17. Rest Periods • Related to the load; the heavier the load the longer the rest periods • Chart 18.12