New School Strength Training - Exercise ETCexerciseetc.com/file/new-school-strength-training.pdf ·...
Transcript of New School Strength Training - Exercise ETCexerciseetc.com/file/new-school-strength-training.pdf ·...
Webinars on Demand, 2017
(c) 2015, 2016 by Exercise ETC Inc. All
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New School Strength Training
Mike Deibler, MS, CSCS
• Master’s Degree in Exercise & Sport Science
• Certified Strength & Conditioning Specialist
• Owner of a private Personal Training Studio in San Diego, CA
• Former All-American in Track & Field, U of Connecticut
How to Get Your CE Certificates
• View the complete webinar
• Make sure your printer is “on”
• Log on to our website: www.exerciseetc.com
• Click on “Administration”
• Click on “Webinar on Demand Certificates”
• Complete all required fields & click “submit”
• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Webinars on Demand, 2017
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Learning Objectives (5)
• After viewing this webinar you will be able to:
– List the six functional movements
– Explain variations in squat depth
– Explain various dead-lift type exercises
– Describe progressions for pushing exercises
– Provide proper techniques for rotational movements
Top Trends in Strength Training
• Return to REAL Functional Strength Exercises
• Understanding & Coaching Technique
• Higher Intensity Efforts
• Organization of Workouts Based on Movement NOT Muscles
REAL Functional Strength Training: Standing Unsupported
• Maximizes joint mobility
• Requires active stabilization
• Integrated joint actions
• Emphasizes maximal strength & explosive power
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SIX FUNCTIONAL MOVEMENTS
• Squat
• Bend or Lift
• Lunge
• Push
• Pull
• Twist
You Thought You Knew Squat…
• Functional exercise at its best
• What is full range of motion for a squat?
• Is it dangerous for the knees or back?
• Is one variation better than another?
Full Range of Motion Squats
• START with feet shoulder-width apart & externally rotate HIPS up to 30°
• BRACE the trunk, and “Sit-Back” flexing the HIPS, then the KNEES
• Maintain a NEUTRAL spine (C-Spine also) as you descend slightly BELOW parallel
• Knees should be slightly in FRONT of the toes
• IMMEDIATELY! Return to the START
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Properly Loading the Squat
• Back Squat
• Front Squat
• Overhead Squat
• Barbell vs. Dumbbell
The Most Effective Squat?
• Single leg variations
– Improves co-activation of the hamstrings
– Increase gluteal activation
• Back loaded barbell bulgarian or jumper’s squat
• Pistol squat
The Bend or Dead Lift
• The most misunderstood exercise
• May be the BEST overall back strengthening exercise?
• High risk of back injury?
• Different from the squat in range of motion & concentric emphasis (no stretch reflex action)
• Grip strength is THE limiting factor
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Teaching Dead Lift Technique
• Stance is 12-15 inches
• Pronated grip is outside stance ~20 inches
• Shins almost vertical; bar 2 to 3” from shins
• Hips are higher than in squat
• Scapula adducted
• Back straight
• Head/neck neutral
Finish the Movement…
Hip-Hinge Dead Lift
• Straight-leg dead lift
• Performed with 20° knee flexion & neutral spine alignment (including the neck)
• The bar at end ROM is usually not more than 2 to 3” past the knee on the tibia
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Sumo-Style Deadlift • Popular alternative to the
traditional deadlift, but not as effective for strengthening the low back
• Feet are as wide as possible with hips externally rotated
• Knees must remain aligned with the toes
• Grip is shoulder-width
The Lunge
• Concepts
• Teaching Cues
Forward & Reverse Lunge
• What happens if the knee passes the toes?
• Forward lunge causes increased demands for deceleration on the quadriceps and gluteals
• Reverse lunge allows for more constant tension on the gluteals
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Lateral Lunge
• Feet MUST remain parallel to each other
• Hip, knee and foot alignment
• Outer knee can remain slightly flexed or straight in the more advanced trainee
• Greater hip ab/adductor involvement
Pushing or Pressing Movements
• A “push” is characterized by horizontal displacement of the resistance
• A “press” is characterized by vertical displacement
• The terms are commonly used interchangeably
Horizontal Pushes: Push-Ups
• Why not bench press?
• % Bodyweight + weight vs. 45# bar + weight
• Push-ups are functional
• Promote scapula mobility
• Multiple grip variations
• Innumerable progressions
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Resistance Progressions
More Progressions
Still More Progressions
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Vertical Presses: Overhead Press
• The original barbell exercise
• Currently underutilized because of the potential for shoulder impingement in some populations
• Maintains function when scapula mobility is optimal
• Military press vs. Push press
One-Arm Overhead Press
• Greater demands for “core” stabilization
• Offers versatility in cases of shoulder impingement risk
• Performed in similar manner to military press
The “Bent” Press
• Even greater “core” stabilization demands than the single arm press
• Can progress to a “windmill” press
• Arm MUST be vertical at end range of motion
• The bend comes from the HIPS (great for flexibility)
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Horizontal & Vertical Pulling
• Pulling is essential for posture & shoulder injury prevention
• Increases scapula stabilization by strengthening the mid-traps and rhomboids
• Increase low back and shoulder stability by strengthening the “Lats”
Horizontal Pulling: Rowing
• The Seated Cable Row: Start with elbows extended
• Allow scapula to protract slightly to pre-stretch prime movers
• Think about pulling through the elbows and squeezing the scapula together to finish
• Do not lean; maintain neutral spine throughout
Bent Over DB Rows
• Watch out for common rowing errors:
– Rhomboid dominance
– Biceps dominance
– Torso rotation
• Tendency to emphasize the lats and spinal extensors vs. the rhomboids and mid-traps
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Vertical Pulling: Pull-Ups & Chin-Ups
• Always start from a dead hang with the elbows fully extended
• Avoid “kipping” in favor of alternative techniques
– Isometrics and Eccentrics
• Focus on pulling the elbows down
• End when the chin goes above the bar with the chest “up”
Pull-Up/Chin-Up Variations
• Isometrics may increase pull-up capacity better than any other method
• Assisted chin-ups using gravitron-like machines or resistance bands
• Jumping chin-ups
Inverted Pull-Ups
• Trains scapula retraction better than vertical variation
• Progressively increase challenge by lowering the bar creating a more horizontal alignment
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Rotation Training
• Controversies in Rotation Exercise?
• Emphasis should be on trunk muscles as decelerators and the hips & shoulders as accelerators during trunk conditioning activities
• Chop and Lift patterns
The Chop – Downward Rotation
The Lift – Upward Rotation
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The Twist - The Tornado Ball
• Acceleration through the Hips and Shoulders
• Deceleration and Stabilization from the Trunk Muscles
• Similar Seated Variations
Medicine Ball Toss
Putting Basics Into Practice
• Organizing your training session with functional activities
• Total body split routines
• Develop 2 workouts and alternate them whether client trains 2 or 4 times per week
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The Total Body Program
• Upper body push – Horizontal & vertical
components
• Upper body pull – Horizontal & vertical
components
• Lower body push – Quadriceps dominant
exercises
• Lower body pull – Hip dominant exercises
The New Split Routine
• Day 1: upper body push/pull vertical + lower body quad dominant
• Day 2: off
• Day 3: upper body push/pull horizontal + lower body hip dominant
• Day 4: off
Alternative Split Routine
• Day 1: lower body quad dominant + upper body pull
• Day 2: off
• Day 3: lower body hip dominant + upper body push
• Day 4: off
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The Challenge for You
• Do something you dislike every workout
• Pick one NEW movement and focus on it for 12 weeks…with the recommended progression
• Stick to the BASICS and learn to manipulate the program variables
How to Get Your CE Certificates
• View the complete webinar
• Make sure your printer is “on”
• Log on to our website: www.exerciseetc.com
• Click on “Administration”
• Click on “Webinar on Demand Certificates”
• Complete all required fields & click “submit”
• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA
Question 1
All of the following are considered to be one of six functional movements EXCEPT:
A. Stand
B. Squat
C. Twist
D. Pull
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Question 2
Which of the following is considered to be correct form when performing a full range of motion
squat? A. Start with feet shoulder width apart and toes pointed straight ahead B. Knees should be slightly in front of toes when flexed C. Maintain a slight arch in the back upon descent D. Flex the knees first, then the hips
Question 3
Which exercise is considered to be the most understood exercise?
A. Squat
B. Dead Lift
C. Rotational twists
D. Overhead presses
Question 4
All of the following are appropriate progressions for push ups EXCEPT:
A. Wear a weighted vest
B. Place the feet on an unstable surface
C. While hands are on separate benches, lower the chest all the way down to the floor
D. Perform one-handed
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Question 5
When performing the Tornado Ball exercise, deceleration should come from the ____
muscles
Correct Your Work: Answer Key
1. A
2. B
3. B
4. C
5. Trunk/core
Make sure to keep this assessment with your other
recertification documents for 4 years. Questions about
any answer? Email us at: [email protected]
PLEASE NOTE:
• Remember to complete this webinar and print the certificate
by December 31 of this year.
• Certificates with next year’s date may not be accepted by your
credentialing organization.