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STRENGTH & CONDITONING

The hyperlink on the right will take you to a webpage that has an extensive list of Muscles & Related Exercises.  It could be very useful for the development of a Strength and Conditioning program.

The hyperlink on the right will take you to a webpage that may assist in further understanding the Contribution of the Various Energy Systems through a time  range of maximal exercise and various sports.

The site on the right will take you to a webpage that will assist in the Development of a Strength & Conditioning Program.  It may be used to achieve a successful outcome for this unit and to assist in improved athletic performance.

The site on the right will take you to a webpage that will assist in developing a greater understanding of the process to developing a Strength & Conditioning Program.  MECHANICS - MUSCLE - ACTION - EXERCISE

WARM UP

ACTIVATION - ROLLERS (15 of each or 30 sec.) - MSR

  • Myofascia Self-Release (MSR)

  • Work up from feet to head

  • Calves

  • Hamstrings

  • Quadreceps

  • Iliotibial Band (ITB)

  • Adductors

  • Abductors

  • Upper Back

 

MOTION - EXERCISE BANDS (30 Sec.)

  • 1 Knee - Out/In

  • Both Knees Out/In

  • Step & Reach

  • Side Walks

  • Monster Walk

  • Clams

  • Gluteal Bridge

 

DYNAMIC STRETCHING (Quadrecps - Hammstrings - Calves)

  • Open & Close Gate

  • Stork Press

  • Crab Walk

  • Arabesque

  • Short Sharp Sprints x 4

 

RESISTANCE TRAINING

FREE WEIGHTS - KETTLEBELLS - MACHINE

 

1.   EXPLOSIVE FIRST

  • Box Jumps -  LOWER BODY (5 - 10)

    • Weight Vest

    • Hurdles

    • Single Leg

    • Double Leg

  • Ball Throws - UPPER BODY (3 X 12)

    • Increase Weight

 

2.   LOWER BODY PUSH

  • Squat (Compound Movement) (3 sets X 12 reps)

    • Body Weight - Medicine Balls - Kettlebells - Dumbbells - Barbell/Plates - Bar at Front - Bar at Back

    • Knees out

      • Hips back

      • Chest up

  • Lunge (STRENGTH)- Static

    • Forward

    • Backward

    • Lateral/Side

    • Walking​

 

3.   LOWER BODY PULL

  • Dead Lift Bar (Compound Movement)

  • knees over feet

  • back straight

  • look up

  • follow shins

  • Kettlebell Deadlift

 

4.   UPPER BODY HORIZONTAL PUSH

  • Bench Press (Compound)

    • Eyes under bar

    • Arms back to bar - Same sport every time

    • Bar lower than wrist level

    • Arch Back

    • Shoulders into bench

    • Grasp bar hard

    • Drop mid chest - Same spot every time

  • Pushups

    • Avoid knees

    • Modified pushups

      • No Knees

      • Hand position closer to vertical = easier

​

5.   UPPER BODY HORIZONTAL PULL

  • Inverted Row

  • Bent Over Row

 

6.   UPPER BODY VERTICAL PUSH

  • Shoulder Press

    • Weight in line with your ears

    • Down to 90 defrees at elbows

 

7.   UPPER BODY VERTICAL PULL

  • Chin ups

    • Band Assisted - various degrees of assistance

    • 1 Foot through band - other foot on top

    • Hands shoulder width

    • Chest to bar

  • Pull up

    • Hands wide and hold

 

INTENSITY

REPS/REST

 

CORE STABILITY

STABILITY BALLS

  • Planks (30 seconds on - 10 off x 6) 

  • Dead Bugs

 

AEROBIC & ANAEROBIC CONDITIONING

  • Skipping

  • Cycling

  • Boxing

  • Ball Slams

  • Battle Ropes

  • Rowing

  • Running

 

 

 

WARM UP

Link to webpage for the development of a successful warm up routine

TRAINING PROGRAM

TEMPLATE

STRENGTH & CONDITIONING ASSESSMENT 2

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