Ed McNeely. Junior National Team Strength Training Program
|
|
- Kenneth Reed
- 8 years ago
- Views:
Transcription
1 Ed McNeely Junior National Team Strength Training Program
2 The majority of rowers use some form of resistance training in their preparation for the rowing season. While strength is obviously very important for a competitive rower how strong does a rower have to be? Does is really make any difference in rowing performance if you increase the weight you can squat from 500 lbs. to 550 lbs.? Every sport requires a certain level of strength to achieve optimal performance. Increasing strength beyond these levels does not necessarily improve performance and in some instances can be detrimental to performance. Once the ideal level of strength has been achieved the time needed to increase beyond this point could be better spent training something else i.e. rowing technique, aerobic fitness, flexibility, or anaerobic fitness. How Much Strength do Rowers Need? There are several ways to determine the strength demands of a sport. A biomechanical analysis of the forces generated on the foot stretchers, oar lock, or at the blade can provide good information on how much force is developed with each stroke. Elite rowers generate their highest forces on the first stroke of a race. These forces have been found to reach 1352 N, which is roughly equal to 135 kg, for men and 1019 N or 102 kg for women. Back in 1975, research on the East German National team indicated that the minimum level of rowing strength required for international competition was 133 kg. With the increases in boat speed and changes in oar technology this is undoubtedly higher today. A second method for determining strength goals is to base them on the strength levels of elite competitors. Presumably, if a competitor is medalling at the Olympics or World Championships they are strong enough to be successful. This doesn't hold true all the time because of differences in technical efficiency and aerobic fitness but it is a good starting point. In order to study maximal force generation at the catch Secher developed an isometric apparatus that was adjustable so as to suit individual rowing positions. Using Dutch Olympic, national, and club level rowers it was found that international rowers on average generated 204 kg of force. National level rowers generated 183 kg of force and club rowers generated 162 kg of force. Using other non-specific rowing tests isometric arm pull, back extension, trunk flexion and leg extension on the same groups of athletes, it was found that the higher the competition level of the rower the greater the strength in all tests. The use of non rowing tests of strength has it's pros and cons. Force application in a boat is technically different than it is in a leg press or squat. While these tests are very good for determining if the muscles are strong enough to do the job they don't necessarily reflect someone's boat moving ability. Weight lifting tests do have the advantage of being low tech, they don't require computer links to strain gauges or force plates, and easy to administer. Concept II has developed a machine called the Dyno which works on the same air resistance principals as the erg but can be used for strength training and testing. This is a very well made machine and in time will probably become a standard tool for strength testing for rowers. Unfortunately, because it has only been on the market for a couple of years I can't provide any strength norms for it yet.
3 Strength and Body weight Strength can be classified as either absolute or relative. Absolute strength represents the maximum amount of weight that can be lifted one time. Larger people tend to have higher absolute strength than smaller people because they carry more muscle mass. Relative strength is the maximum amount of weight that can be lifted one time in relation to bodyweight. Relative strength is of more importance to a rower than absolute strength. The amount of weight in a boat affects the drag through the water. Increasing absolute strength is of no benefit if the weight gain offsets the strength gain by increase resistance through the water. Increasing relative strength makes it easier to accelerate the boat with each stroke because strength has increased without increasing the drag. It is because of the importance of relative strength that the strength goals presented here are expressed as percentages of bodyweight. Strength Goals The table of goals below have been developed from the data I have collected during my consultation with rowers from novice high school rowers to Olympic Champions as well as from an examination of the force and strength research that has been done. Because the goals are expressed as multiples of body weight they are applicable to both heavyweight and lightweight rowers. Table 1. Strength to Weight Factors for Men High School U 23 Club National Olympic Squat Deadlift Bench Pull Table 2. Strength to Weight Factors for Women High School U 23 Club National Olympic Squat Deadlift Bench Pull Using the Tables To use the table take your body weight and multiply it by the appropriate factor. For instance if you were a 200 lb. Male club rower you should be able to bench pull 210 lbs. one time (200 lb. Bodyweight x 1.05 = 210). These tables are appropriate for rowers
4 aged Strength normally decreases after age 35 and those under 15 should be focusing on technique and body stability instead of maximum strength. In a future article I will provide tables for rowers over age 35. If you currently are able to meet these goals you can focus your training on other areas. If you can't meet these goals strength may be one of the things holding back your performance. Here are some pointers to help you reach your goals: 1. Take a Long Term Approach to Strength Development Don't try to achieve these goals overnight. It may take several years for you to reach the strength goal at each competitive level. Notice how the strength level of Olympic rowers is twice that of the high school rower. The average age of Olympic rowers is years old. This gives the high school rower about 10 years to double their strength. Rapid increases in strength are possible but won't likely be maintained from year to year. 2. Keep Everything in Perspective Just because you haven't achieved the strength goals that I have outlined there is no reason to panic and wildly change your program. Decreasing the amount of aerobic training or technical training so that you can spend more time in the weight room may help you reach your strength goal but it may not make you a better rower. Look at all aspects of your performance before changing your program. Aerobic and technical training are far more important than strength is to your performance. If you feel that you are technically proficient and aerobically very fit then maybe you can decrease the time you spend on these things until your strength level improves. Otherwise work on the other things first. 3. Don't Over Do it Keep strength training sessions short. Sessions that last longer than minutes often lead to overtraining. Shorter more frequent training sessions cause greater strength increases than long infrequent sessions. Try to fit in 3-5, 45 minute sessions each week. 4. Focus on Strength not Strength Endurance Until you have adequate strength, strength endurance training should be eliminated from the program. Strength increases do not occur with the high repetition, low resistance training common in strength endurance programs. Strength endurance training without adequate strength only means you are getting better at being weak.
5 A good warm up is essential for a good workout and must be done prior to each training session. Warm up increases muscle temperature, flexibility, strength and endurance, making your workout more effective. There are two components to every warm up: General Warm Up Full body Calisthenics A warm up starts with some full body calisthenics. Exercises like jumping jacks, rope jumping, push ups, sit ups, and lunges are full body exercises that will increase body temperature. These exercises should be done for a total of 2-3 minutes as the goal of warm up is to increase temperature not create fatigue. Stretching Following the calisthenics you should spend 3-5 minutes doing some dynamic stretches. Dynamic stretching is a more effective means of warm up stretching than static stretching, meaning that rather than holding a stretch for a period of time you move through a full range of motion and then back to your starting position immediately without holding the stretch. This is particularly true when you are doing power training. Several studies have shown that a static stretch immediately before power training can significantly decrease subsequent power development. In the warm up below each of the stretches is done 4-6 times in a dynamic fashion. General Warm Up 10 Squat jumps - Quad stretch - 8 Walking Lunges Hamstring stretch- 8 Push Ups- Calf Stretch 10 lateral hops- Arm Swings Specific Warm Up After you have completed the General Warm up you need to do a specific warm up for the type of training that you will be doing. Keep in mind that warm up is just that warm up not training, fatigue should be kept to a minimum during warm up otherwise the training session will suffer.
6 Warming Up for Strength Training When weight training, do at least two sets, one at 50% and one at 75% of the work weight, before using the working weight. Very strong people need to do more sets. Many elite powerlifters and weightlifters use six to eight warm up sets prior to opening attempts in competition. Repetitions in warm up sets are low, 1-4, and done at a controlled speed. Warm up sets are done for every exercise in the program, not just the first exercise. Warming Up for Speed, Agility and Anaerobic Training As in weight training a warm up for speed, agility and power events or training uses warm up sets. Prior to each drill start with a walk through set that allows you to rehearse the drill in your mind and remind you of the movements and changes of direction that have to be made. Following the walk through perform two progressively faster trials, one at about half speed and one at three quarter speed. Be sure to focus on good technique during each of the warm up sets, the way you perform in warm up will be the way you perform in the training session. Warming Up for Aerobic Training Since most of the aerobic training you will be doing is low intensity there isn t a specific portion to the warm up. If you were to do higher intensity aerobic intervals you would start with minutes of light aerobic work prior to starting the interval portion on the session. Squat Jumps Quad Stretch Walking Lunges Hamstring Stretch Push Ups Calf Stretch Lateral Hops Arm Swings
7 Strength training plays many roles in a training program, increasing strength, power and speed, decreasing the chance of injury and improving technical performance. There are several general principals that need to be followed when performing your strength programs. Speed The speed of movement is noted using three numbers like which coincide with the lifting part of the exercise, a pause at the top, and the lowering part of the movement. In the programs a speed of means take two seconds to lift the weight, pause for one second at the top and then lower the weight for two seconds. It is very important to follow the speeds listed, strength increases are specific to the speeds used so if you train too slow or too fast you won t make gains at the speeds you need for hockey. For some exercises you will see explosive listed as part of the speed notation, this means move the weight as fast as possible for that part of the movement. Rest Between Sets Rest refers to the time that is taken between each set of an exercise. The rest between sets allows your body the time to replenish the energy used during the set and plays a role in determining the training effect. Rest periods for developing strength and maximal strength are quite long, usually 3-5 minutes. Strength training with heavy weight and low reps uses predominantly the anaerobic alactic energy system. The alactic energy system relies on the energy stored in the muscles. Energy is stored in the form of ATP and CP. These two compounds, known as the phosphagens, are available for immediate use. The stored supply of these compounds is relatively small providing energy for about seconds of all out strength training effort. Once all the stored energy is used up the body requires about 3 minutes to fully replace the phosphagens. If the next set is started before the phosphagens are fully restored the muscles will be forced to use the anaerobic lactic energy system. This will result in a build up of lactic acid. Lactic acid is responsible for the burning sensation in the muscles. It also causes feelings of heaviness and fatigue. A build up of lactic acid will inhibit the quantity and quality of work performed resulting in fewer strength gains. Unless specifically noted you should take 3 minutes between sets. Selecting a Weight to Use While the rep range gives you a guideline for the amount of weight to use it is up to you to pick the appropriate resistance for your goal and fitness level. One of the most basic principals of training is the Overload Principal, which states that you need to continually be increasing the physical stress on your body in order for it to continue to adapt and bring you closer to your goals. Choose a weight that will allow you to just complete the
8 number of reps required for the low end of the rep range using good technique, use this weight until you are able to perform two more reps than the required number using good technique for all sets then increase the weight and start over again.
9 Junior Strength Training Program Strength 2 Day 1 Day 2 Day 3 Day 4 Front Squats DB Split squat Squats Overhead Squat Cross over step Deadlift Leg curl Romanian Deadlift ups Bench Pull Step ups SB Pullover V-Ups DB row Bench press Pulldowns Bench Pull Alternate Leg SB cable rotations SB Pulley crunches SB Knee Tucks Curl SB Knee tucks Bent lateral raise DB Row SB Cable Rotations SB Leg raises SB Leg raises Keep the speed controlled (1-1-1) Rest 2-3 minutes between sets Do Swiss ball work 1-2 times per week Week Day 1 Day 2 Day 3 Day x 4 3 x 10 3 x 10 3 x x 4 3 x 4 3 x 10 3 x x 4 3 x 10 3 x 10 3 x x 4 3 x 4 3 x 10 3 x x 4 3 x 10 3 x 10 3 x x 4 3 x 4 3 x 10 3 x x 4 3 x 10 3 x 10 3 x 10 Do only 4 reps for push press and cleans in all weeks
10 Front Squats Crossover step ups Bench Pull DB Row Alternate leg curl SB Knee Tucks SB Leg Raises DB Split Squat Deadlift
11 Step Ups Bench Press SB Cable Rotations. Bent Lateral Raise Hip Extensions V-Ups SB Pullover Pulldowns SB Pulley Crunches
12 DDB Row Overhead Squat Romanian Deadlift
13 Strength Testing There are two types of strength testing. Maximal strength testing, often called 1RM, measures the maximum amount of weight that can be lifted one time. Submaximal repetition testing involves a lighter weight, more repetition and a formula to estimate maximum strength. 1RM Tests Maximum strength testing (1RM testing) can be a time consuming process. It will normally take anywhere from minutes per exercise to do a true max test. The procedure is as follows: Warm up with a light weight that can easily be handled for 5-10 reps Rest 2 minutes Increase the weight by 10-20% and do a second warm up of 3-5 reps. Rest 2 minutes Increase the weight by another 10-20% and perform a final warm up of 2-3 reps Rest 3-4 minutes Increase the load by 5-10% and try one repetition Rest 3-4 minutes If the last attempt was successful increase the weight by 5% and try another one repetition. If it was not successful decrease the weight by 2.5-5% and try again. Repeat this process until only one repetition can be performed with proper technique. Always rest 3-4 minutes between attempts. Ideally the 1RM will be found within five sets of finishing the warm up. If it takes longer than this fatigue may affect the accuracy of the test. Normally this type of testing is accurate to within 5% of the true 1RM. Estimated Tests Estimated tests have been developed as a time efficient alternative to 1RM testing. These tests use formulas to predict maximum strength. In most cases these tests are as accurate as the 1RM test. They lose their accuracy with athletes who train very close to their max for long periods at a time. The procedure is a s follows: Warm up with a light weight that can easily be handled for 5-10 reps Rest 2 minutes Increase the weight by 10-20% and do as many reps as possible. You should reach failure between 2 and 10 reps. Look up the weight you lifted and the number of reps you did on the chart. Where the two meet is your 1RM If you do more than 10 reps take a 10 minute rest, increase the weight by another 10-20% and try again.
14 Test Exercises If you recall from the How Strong is Strong Enough article a couple of issues ago, I provided strength to weight factors for three lifts, the squat, deadlift, and bench pull. These three exercises are used because they test all the muscles used in rowing, require a minimal amount of equipment, and are very easy to standardize. They are also exercises that should be included in most rowers training programs. The Squat The bar is placed across the back. The hands should be as close together as possible, the elbows point towards the floor and feet are slightly wider than shoulder width apart. Back one step out of the rack, take a deep breath and contract your abs to stabilize your trunk and descend slowly into a squat position. Once you reach the bottom drive with your legs and return to a standing position. Squat depth needs to be consistent from test to test otherwise you won't know if you are improving. The test should be done using a full squat (deeper than the half squat depicted in the diagram but I don't have a drawing of the full squat). A good guideline for depth is your hamstrings should touch your calves. There is a misconception that going below 90 degrees will cause knee problems. There is no research to back up this contention only speculation. Strength improvements are specific to the range of motion that you use. As a rower it is vital that you achieve similar knee angles in the squat that you would achieve in the boat. If you don't squat all the way to the bottom you won't increase your strength at the catch.
15 Bench Pull Lie face down on a high bench. When you grasp the bar arms should be straight, hands shoulder width apart. Keeping the head, upper body, and legs flat on the bench, pull the weight up until it touches the bottom of the bench. If you don't have a high bench at your facility you can make one by taking a flat bench and putting it on a couple of aerobics steps. If you do this, make sure the bench is stable and balanced before you start lifting. Try to use the same or bench each time you test. The thickness of the bench will affect how far you have to pull and the test results. Deadlift Stand in front of a bar feet shoulder width apart. Squat down and grasp the bar with an overhand grip i.e. palms towards you. Keeping the back flat, take a deep breath, tighten your abs and stand up with the weight using your legs to start the movement. It is very important to feel the legs working in this exercise. If you straighten the legs too soon, in a movement similar to shooting your slide, it becomes a back lift and could cause injury. If you are not familiar with these lifts, take a few weeks to practice technique before attempting any sort of test. Regular testing is part of any good training program. It helps you establish goals and provides concrete evidence about the effectiveness of the program. Strength tests need to be repeated every training cycle or 4-6 weeks.
16 Strength Prediction Table Find the weight you lifted in the left column. Find the number of reps you did with that weight across the top. Where the point where the two meet is your 1RM. Reps Weight
17 Weight
18 Weight
EXERCISE DESCRIPTIONS PHASE I Routine #1
EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward
More informationTHE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and
THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises
More informationShoulders (free weights)
Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB
More informationJUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable
More informationChronos - Circuit Training Bodyweight
Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out
More informationUNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical
More informationHow To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
More informationStrength Training for the Runner
Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving
More informationStrength Training HEALTHY BONES, HEALTHY HEART
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
More informationPhysical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
More informationSAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
More informationBasic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
More informationFunctional Firefighter Fitness
Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.
More informationStair Workouts Get in Shape: Step up
Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity
More informationBasic Principles of Strength Training and Conditioning
Basic Principles of Strength Training and Conditioning John M. Cissik, MS, CSCS Whether you are a recreational weight trainer, a weekend athlete, or a strength coach working with elite athletes, it is
More informationA proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete
More informationThe Lose-the-Last-1o-Pounds Workout
Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from
More informationSample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley
Sample High School Wrestling Weight Training Program West Chester, PA By Dean Donley 1. Introduction This is an example of a strength training program that was developed for a high school wrestling team.
More informationGeneral Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
More informationKnee Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
More informationBEACH VOLLEYBALL TRAINING PROGRAM
2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks
More informationLiving Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the
More informationWARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace
WARM-UP Prior to every training session whether it is strength training, conditioning, or agilities session a complete warm-up and flexibility session must be done. A proper warm-up will: Increase the
More informationClasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips
Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in
More informationACL Reconstruction Rehabilitation Program
ACL Reconstruction Rehabilitation Program 1. Introduction to Rehabilitation 2. The Keys to Successful Rehabilitation 3. Stage 1 (to the end of week 1) 4. Stage 2 (to the end of week 2) 5. Stage 3 (to the
More informationEXERCISE INSTRUCTIONS 1
EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5
More informationMIAMI POLICE DEPARTMENT
MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING
More information12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure
More informationNo Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe
No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase
More informationMost Effective Abdominal Exercises
The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute
More informationCare at its Best! Foam Roller Exercise Program
Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers
More informationFRNSW Physical Aptitude Test Candidate Preparation Guide
FRNSW Physical Aptitude Test Candidate Preparation Guide TABLE OF CONTENTS PART 1 Introduction & General s for Your Training Program PART 2 Physical Activity Readiness Questionnaire (PAR Q) PART 3 Functional
More informationCOMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES
COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back
More informationSpeed, Agility, Quickness Training
Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations
More informationWorkout Routine - Dumbbells - Full Body Printed on Apr 28 2011
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2
More informationExercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
More informationEGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips
More informationHELPFUL HINTS FOR A HEALTHY BACK
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
More informationStrength Training for the Shoulder
Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weighttraining program for the shoulder. Starting Your Weight Training Program Start
More informationFact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
More informationCB Athletic Consulting, Inc. www.ttmembers.com
About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women
More information30 minute shoulder sculpting workout
30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,
More informationInstructor Training Program Levels 1 through 4 Uneven Bars
USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"
More information2015 Cheer Squad Summer Strength & Conditioning
2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you
More informationtry Elise s toning exercise plan
try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.
More informationGCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training
Content Title: Methods of training Key points GCE PHYSICAL EDUCATION Different methods of training How to design specific training sessions How to design a training programme PE2 UNIT GUIDE Practical Application/Explanation
More informationStretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy
Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in
More informationBasic Training Exercise Book
Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times
More information1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm
Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg
More informationWomen s 6-8 Minute Workout
Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the
More informationStrength and Conditioning Program
Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow
More informationOff Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance
Off Ice Fitness #1 Warm Up/Cool Down Agility Power Strength Core Strength Balance Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches Contacts for Fitness Equipment Bosu Fitball
More informationRange of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program
Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal
More informationSHOULDER EXERCISE ROUTINE
8 SHOULDERS The shoulders are the key to many full-bodied movements. Skill in such sports as swimming, baseball, golf, and tennis and other racquet sports is improved with the help of strong shoulders.
More informationISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
More informationStrength Training For Runners
Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About
More informationTHE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME
THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning
More informationTurbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels
Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more
More informationEXERCISE MANUAL PERSONALITY GYM
EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.
More informationFit for Duty. Physical Training Guide. 1 P age
Fit for Duty Physical Training Guide 1 P age Table of Contents Part 1: Page 3 Introduction and Instructions for completing the program Part 2: Page 5 Physical Activity Readiness Questionnaire Part 3: Page
More informationConditioning the GAA Player
Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical
More informationAnterior Cruciate Ligament Reconstruction Rehabilitation Protocol
The First Two Weeks After Surgery You will go home with crutches and be advised to use ice. Goals 1. Protect reconstruction 2. Ensure wound healing 3. Maintain full knee extension 4. Gain knee flexion
More informationLower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
More informationMike Durand CSCS, SCCC, USAW
Mike Durand CSCS, SCCC, USAW What Facilities do you have available Weight Room Field Space Optimal Training vs. Real World Training? Equipment needs/available Before you design your Training Program know
More informationABOUT THE FUNCTIONAL FITNESS TEST: ABOUT THE AUTHORS:
The Interactive Health Partner Wellness Program addresses fall prevention with assessments and outcomes tracking in an easy to use, comprehensive online system. Website: www.interactivehealthpartner.com
More informationFitness Fundamentals
Fitness Fundamentals Participate 2-3/week Duration 30-60 minutes Intensity moderate to vigorous Exercises should be developmentally appropriate, enjoyable and varied. Benefits can include increased Careful
More informationPlyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University
Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University What is Plyometric Training? Exercises like hopping, skipping, jumping, bounding, depth
More informationTHE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT
THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT Badminton is an Olympic Sport It is played by groups, families and individuals of all ages and it provides a healthy, lifelong sport activity that
More informationSue Schuerman, PT, GCS, PhD UNLVPT
Sue Schuerman, PT, GCS, PhD UNLVPT Exercise & Physical Activity (Your Everyday Guide from the National Institute on Aging) Go4Life Retain our physical and mental health Continue to do the things we enjoy
More informationIMGPT: Exercise After a Heart Attack 610 944 8140 805 N. RICHMOND ST (Located next to Fleetwood HS) Why is exercise important following a heart
Why is exercise important following a heart attack? Slow progression back into daily activity is important to strengthen the heart muscle and return blood flow to normal. By adding aerobic exercises, your
More informationCardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
More informationFloor/Field Stretches
Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch
More informationMunicipal Police Officers Education and Training Commission Physical Fitness Test Battery Protocols and Guidelines
Municipal Police Officers Education and Training Commission Physical Fitness Test Battery Protocols and Guidelines The safety of all applicants and cadets is of the utmost importance. All applicants and
More informationThe Power Plate is the innovative, time saving and results driven way to improve your fitness and well being.
Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response
More informationThe Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance
The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,
More informationContact us for more info: 020 7736 8191 /
Winter Sports Advanced Ski Exercises - Introduction The following exercises are for individuals who already have a significant level of fitness. If you are unsure as to whether they are appropriate for
More informationSquash Team Strength Training Manual. by Tim Bacon, M.A. Smith College Dept. of Exercise & Sport Studies
Squash Team Strength Training Manual by Tim Bacon, M.A. Smith College Dept. of Exercise & Sport Studies August, 2006 Smith College Squash Strength Training Manual 2 Introduction The best way for squash
More informationRehabilitation. Rehabilitation. Walkers, Crutches, Canes
Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.
More informationThis document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.
Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel
More informationExercises for Low Back Injury Prevention
DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,
More informationUCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule
UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday
More informationPost Surgery Rehabilitation Program for Knee Arthroscopy
Post Surgery Rehabilitation Program for Knee Arthroscopy This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction of a physiotherapist May
More informationLEVEL I SKATING TECHNICAL. September 2007 Page 1
SKATING September 2007 Page 1 SKATING SKILLS The game of Ice Hockey is a fast-paced, complex, team sport, which demands quick thinking, fast reactions and special athletic skills. Skating is the most important
More informationJTF 2 Pre-Selection Physical Fitness Testing
JTF 2 Pre-Selection Physical Fitness Testing 1. General. This evaluation is used to predict a member s physical capability and their readiness to apply for JTF 2. 2. On top of these physical standards,
More informationHave a ball SWISS BALL EXERCISES SWISS BALL TRAINING
Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles
More informationFROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015
FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015 MONDAY GLUTES / ABS WEEK THREE WEEK FOUR SQUATS: 3 X 10 WEIGHTED HIP THRUSTS: 3 X 20 DEADLIFTS: 3 X 10 SINGLE-LEG SQUAT: 3 X 10 BAND SIDE-STEPS
More informationKettlebell Training. The Basics
Kettlebell Training The Basics by Liam O'Brien Personal Trainer Kettlebell Instructor Pontefract, West Yorkshire www.liamobrien.co.uk 1 About the author Liam O'Brien is a Personal Trainer and Kettlebell
More informationAlways warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.
SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.
More informationEnsure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.
Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready
More informationExercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.
Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface
More information33 Resistance Band Exercises You Can Do Anywhere
Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by
More informationStrength Training for the Knee
Strength Training for the Knee This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured approach
More informationStrength and Stability Training for Distance Runners By Ben Wisbey
Strength and Stability Training for Distance Runners By Ben Wisbey Strength training is one of the most commonly discussed topics amongst distance runners, generating great debates with many strong opinions.
More informationGET TO GRIPS WITH STRETCHING & SELF-MASSAGE
GET TO GRIPS WITH STRETCHING & SELF- Dynamic stretches The following stretches should be performed prior to exercising or during rest periods between sets to help increases core temperature and muscle
More informationBeginning Weight Training Developed By: Rory Magana David Campos Jason Norris CWU Physical Education Department
Beginning Weight Training Developed By: Rory Magana David Campos Jason Norris CWU Physical Education Department Table of contents Section 1- Unit Block Block plan Section 2- Lesson Plans Lesson 1 Lesson
More informationManual for Swinging Trapeze and Cloud Swing
Manual for Swinging Trapeze and Cloud Swing Part 1 Swinging trapeze 1/ Technical specifications and safety 2/ Basic skills on swinging trapeze 1. Positions 1 Sit 2 Pike hang 3 Hocks hang 4 Ankle hang 2.
More informationPre-Season Training for Basketball: Preparing the athlete for the demands of the season.
Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Glenn Harris, MS, CSCS Head Coach, Strength & Conditioning Boston University Athletics Contact Information: Department
More informationOverhead Throwing: A Strength & Conditioning Approach to Preventative Injury
By: Michael E. Bewley, MA, CSCS, C-SPN, USAW-I, President, Optimal Nutrition Systems Strength & Conditioning Coach for Basketball Sports Nutritionist for Basketball University of Dayton Overhead Throwing:
More informationSutton & Cheam Swimming Club. Land Training for Swimming and Water Polo
Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out
More information