The Effects of Squats and Plyometric Training on Selected Measures of Leg Power in Men
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Facilities Guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a Weight Training Area Or Gym Or Fitness Room
facilities guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a weight training area or gym or fitness room A weight training area or gym as it is commonly known, is really an area where the players in a rugby club or school can safely and productively complete planned resistance training programmes. Younger players or age grade players should ideally be supervised at all times when training in the gym. Adult players ideally require supervised and qualified supervision as well but some exceptions can be made for small group use of the gym for adult players. No player of any age or stage of development should use the gym facility on their own without qualified supervision. This brochure is intended to provide information and guidelines in terms of setting up a gym, the type of equipment that may be used, suggested layouts and some possible alternatives for a resistance training area for clubs that do not have a ready made and available area in their club. Setting up a gym There are four key factors that need to be addressed when considering setting up a gym; • The size and general nature of the facility • The range of resistance training programmes that will operate • The costs associated with the facility and the running of the programmes • Qualified staff to run the facility and programmes 3 Size and general nature of facility Size: Floor: Depending on the programmes that are to be The floor surface should be of a strong resilient undertaken the size of the facility can range from structure. A timber floor is not a good idea as weight a small room (7m x 7m or approx 50m2) to a disks and other resistance training items will fall to the comprehensive spacious area that can occupy an area floor and damage the surface. -
Home Workout
HOME WORKOUT 13 MIN AMRAP 6 MIN DBL AMRAP STATIONS (3x) 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, Each Station 60 sec mountain climbers, stairs) mountain climbers, stairs) 30 Sec Rest in between each 14 Detergent Side Bends 10 Air Squats station 14 Each Arm Single Arm Row 10 Air Deadlifts Station 1: Can Thrusters 14 Each Arm Single Arm Press 10 Good Mornings Station 2: Pushups 14 Sec Front Hold (both arms) Rest 2 Min and Repeat! Station 3: Low Plank Station 4: Jumping Jacks SIDE BENDS DEADLIFTS THRUSTERS SINGLE ARM ROW GOOD MORNINGS LOW PLANK HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP 5 MIN AMRAP 90 sec cardio (run, jumping jacks, squat jumps, burpees, 30 Seconds Quick Jumps 12 High Plank Shoulder Taps mountain climbers, stairs) 5 Pushups to Down Dog 10 Cossack Squats 12 Side to Side Lateral Jumps 5 Each Leg Reverse Lunges 10 Glute Bridges 3 Burpees or Half Burpees 5 Squat Jumps 10 Chair Dips 10 Detergent Swings 10 T Raises PUSHUP DOWN DOG COSSACK SQUAT HIGH PLANK TAPS DETERGENT SWINGS T RAISES BURPEES HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10) 60 sec cardio (run, jumping jacks, squat jumps, burpees, 25 Jumping Jacks Flutters mountain climbers, stairs) 8 Slow Air Squat (4 sec lower) 20 Broom Row Ab Bicycles 8 each step ups w/knee drive 15 Broom Shoulder Press Crunches 8 Slow Deadlift (4 sec lower) 10 Broom Bicep Curl Heel Taps 8 each Single Leg RDL 5 Pushups ***20 Sec on/10 Sec off Do 8 rounds (twice through ea) DEADLIFT BROOM ROW FLUTTERS SINGLE LEG RDL -
Giant Set Body Weight Workout
GIANT SET BODY WEIGHT WORKOUT This 16 exercise workout is broken down to focus on 4 muscle groups. For each set complete all 4 exercises in a row (10 reps per exercise). Then rest 1 minute and repeat two more sets. After completing giant set move to the next muscle group. 16 EXERCISES TOTAL 4 MUSCLE GROUPS 3 SETS OF 10 PER EXERCISE 1 2 CHEST BACK 1 1 Standard Push Up Standard Pull Up Keep legs and back straight, lower down and push back up. Place hands shoulder-width apart and pull up body. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 2 2 Inner Push Up Inner Pull Up Keep elbows in towards body, lower to ground and push back up. Use inner grip handles. Keep elbows close towards body and pull up. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 3 3 Outer Push Up Outer Pull Up Keep back straight and try to widen hands as far as possible Widen grip and pull up toward the bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. 4 4 Diagonal Push Up Reverse Grip Pull Up Stagger one hand a few inches from stance, lower to ground and push up. With palms facing you pull up toward bar. MODIFICATION: Same movement and position with knees on the ground MODIFICATION: Use assisted pull up machine or complete as a lat pull down. -
The Importance of Load Vector in Physique Enhancement and Sport
The Importance of Load Vector in Physique Enhancement and Sport Training An Excerpt from Advanced Techniques in Glutei Maximi Strengthening Available at www.TheGluteGuy.Com By Bret Contreras, MA CSCS Most experts in the fitness industry fail to recognize the role that the load vector plays in determining hip extensor recruitment during hip extension exercises. As a case in point, most articles written on glutei maximi training recommend axial loaded exercises such as squats, deadlifts, and lunges. But axial exercises are greatly outperformed in glutei maximi mean and peak activation by anteroposterior exercises. I don’t expect the experts to know this, as to my knowledge, I am the first author who is pointing this out scientifically. Although it’s been hinted about by strength coach Mike Boyle in the past and recently inferred (during the time I was writing this book) by vertical jump specialist Kelly Baggett, and although there have been many small-scale EMG studies performed in the scientific literature, to my knowledge a large-scale EMG study involving dozens of advanced and complex hip extension exercises has never been disclosed to the public – until now.1,2 I will discuss specific exercises and EMG data later in this book, but first let’s continue talking about load vectors. I just performed a Google search for “best glute exercises” and the first article that came up was a web document written by Ray Burton, an ISSA Certified Trainer out of Canada, entitled “Glute Exercises – My Top Three Choices.” His top three choices are reverse lunges, sumo squats, and a special step up (a hybrid step-down/assisted pistol movement), which are all axial loaded exercises.3 I’m not trying to pick on Burton, as articles like these are littered throughout the Internet and forums. -
A Health Style Zine
Pyourist A Health Style Zine Because Your Body is OUR Business October 2019 KEEP AN EYE OUT... Table of Contents 2... Keep An Eye Out... 3-4... 10 Benefits of Pilates Exercise by Marguerite Ogle 5-6... Fight Pesky Colds With Regular Chiropractic Care & The Benefits of Chiropractic for Sinusitis OVER AT CORE OVER AT POUR by Dr. Anthony Lauro 7-8... 10 Ways to Keep Your Fascia Healthy so Your Body Moves Pain-Free by Gabrielle Kassel 2nd location is open! Open Daily 7:30am-3pm! 9-10... The Fitness Benefits of Jumping by Cathe Friedrich PYOUR CORE LITTLE SILVER Pyour Pour Little Silver Juices, Smoothies, Espresso & 11-12... 7 Ways Aerial Yoga Will take Your Workout to the Next Level by Caitlin Carlson Ca 38 Church St Small Bites Little Silver, NJ 07739 732-758-9200 38 Church St 13-14... Intuitive & Mindful Eating by Jessica Lacontrain Carlson Follow us! Little Silver, NJ 07739 732-758-8500 15-16... The Science on Soy by Monica Reinagel Instagram: @pyourcorels Facebook: PYOUR CORE LS 17-18... Food Made Simple Open Seasonally in Surf City 616 Long Beach Blvd Open Year round in surf city! Surf City, NJ 08008 19... Introducing Our Newest Trainer & Class pyour core surf city 609-494-pour 604 Long Beach Blvd Surf City, NJ 08008 20... Thoughts from a Pyourist In-house Sunday Sampler! Follow Us! 609-494-3500 Join us in Little Silver 21... References Intagram: @PyourPour Instagram: @pyourcore October 27, 2019 Facebook: Pyour Pour Facebook: Pyour Core for our Prizes, giveaways, & much more 2 10 Benefits of Pilates Exercise Continued “10 Benefits of Pilates Exercise” by Marguerite Ogle 6. -
CLUB COACH Coaching Resources
ATHLETICS AUSTRALIA LEVEL 2 – CLUB COACH Coaching Resources INDEX CATALOGUE OF VIDEO RESOURCES ON CANOPI 3-4 PLYOMETRICS 5-6 STRENGTH BASED SAMPLE SESSIONS 7-10 STRENGTH & CONDITIONING 11-29 MINI BAND EXERCISES 30-36 ASCA, TRAINING GUIDELINES, STRENGTH PROGRAMMING SUGGESTIONS, PLANNING 37-42 SPRINTS, BLOCK STARTS, RELAYS, SPRINT HURDLES 43-53 MIDDLE DISTANCE 54-58 COMMON ELEMENTS OF JUMPS 59-61 LONG JUMP, TRIPLE JUMP, HIGH JUMP 62-71 COMMON ELEMENTS OF THROWS 72 SHOT PUT, DISCUS, JAVELIN 73-78 1 | P a g e WARM UP and CONDITIONING – ONLINE VIDEOS Dynamic Stretch: • Walking quad, glute and hamstring stretch, soleus and heel walk Drills: • Skip and roll arms (forward/backward), lateral shuffle, A Skip, high knee butt kicks, Warm up Drills high knee crossovers • Strength Activations: crab walks, glute bridges, clams • Agility Shuttle: lateral shuttle, cross over, back pedal, forward run Level 1 Level 2 • 360-degree crawl • Hindu • Toe sit/Heel sit and lift • Static Inch Worm • Knee ankle glide • Dynamic Pigeon Mobility • Wide stance rock • Fire Hydrant Circles Dynamic Stretch • Leg Swings Animal Strength Mobility • Leg Crossovers • Bear walk • Page Turns • Crab crawl • Scorpion • Alligator • Frog Walk • Spider • 2 Step Hamstring Stretch • Spider • Internal/External Knee Rotations • Donkey • Chameleon • Inchworm Level 1 Level 2 Basic warm up Basic warm up • Pogo • Pogo • Hop right • Side Hop Plyometrics • Hop left • Skater hop • Hop right lateral • Scissor Jump • Hop left lateral • Double leg hop progression • 2 hop alternate sequence • Single leg hop progression • Bench step-ups Jumping and Landing: Hoop jump/hop • Running Bench step-ups • Double leg – forwards; backwards • Box Jump and lateral • Fast skipping • Single to Double • Straight Leg bounding • Double to single • High skipping • Single to single • Jump/Hop Complex – create a challenging course. -
Energy Expenditure During Acute Weight Training Exercises in Healthy Participants: a Preliminary Study
applied sciences Article Energy Expenditure during Acute Weight Training Exercises in Healthy Participants: A Preliminary Study Muhammad Adeel 1,2, Chien-Hung Lai 3,4, Chun-Wei Wu 2, Jiunn-Horng Kang 3,4, Jian-Chiun Liou 2, Hung-Chou Chen 3,5 , Meng-Jyun Hong 2 and Chih-Wei Peng 1,2,6,* 1 International PhD Program in Biomedical Engineering, College of Biomedical Engineering, Taipei Medical University, Taipei 110, Taiwan; [email protected] 2 School of Biomedical Engineering, College of Biomedical Engineering, Taipei Medical University, Taipei 110, Taiwan; [email protected] (C.-W.W.); [email protected] (J.-C.L.); [email protected] (M.-J.H.) 3 Department of Physical Medicine and Rehabilitation, School of Medicine, College of Medicine, Taipei Medical University, Taipei 110, Taiwan; [email protected] (C.-H.L.); [email protected] (J.-H.K.); [email protected] (H.-C.C.) 4 Department of Physical Medicine and Rehabilitation, Taipei Medical University Hospital, Taipei 110, Taiwan 5 Department of Physical Medicine and Rehabilitation, Shuang Ho Hospital, Taipei Medical University, New Taipei City 235, Taiwan 6 School of Gerontology Health Management, College of Nursing, Taipei Medical University, Taipei 110, Taiwan * Correspondence: [email protected]; Tel./Fax: +886-2-2736-1661 (ext. 3070) Abstract: Energy expenditure during weight training exercises produces great fitness and health benefits for humans, but few studies have investigated energy expenditure directly during weight training. Therefore, in this study, we aimed to determine energy costs during three training sessions Citation: Adeel, M.; Lai, C.-H.; Wu, consisting of three different exercises. -
A Comparison of Machine Versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-Of-Direction Abilit
sports Article A Comparison of Machine versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-of-Direction Ability during an Initial Training Phase of Recreationally-Active Women Neil A. Schwarz 1,* , Sean P. Harper 1, Andy Waldhelm 2, Sarah K. McKinley-Barnard 1, Shelley L. Holden 1 and John E. Kovaleski 1 1 Department of Health, Kinesiology, and Sport, University of South Alabama, Mobile, AL 36688, USA; [email protected] (S.P.H.); [email protected] (S.K.M.-B.); [email protected] (S.L.H.); [email protected] (J.E.K.) 2 Department of Physical Therapy, University of South Alabama, Mobile, AL 36688, USA; [email protected] * Correspondence: [email protected]; Tel.: +1-251-460-6877 Received: 1 September 2019; Accepted: 27 September 2019; Published: 30 September 2019 Abstract: The purpose of this study was to examine differences between a free-weight squat (FWS) and machine squat (MS) during an initial resistance training phase for augmentation of performance tests in recreationally active women. Twenty-seven women (22.7 3.5 years) were block-randomized ± to three groups: FWS, MS, or control (CON) and completed pre- and post-testing sessions consisting of the squat one-repetition maximum (1-RM), vertical jump, pro-agility test, zig-zag change-of-direction (COD) test, and 30-meter sprint. Participants trained two sessions per week for six weeks by performing jumping, sprinting, and COD drills followed by FWS, MS, or no squats (CON). Peak jump power increased for CON (p = 0.03) and MS (p < 0.01) groups. -
Home Workout Plan
C O V I D - 1 9 HOME WORKOUT PLAN Rachel Baca, CPT @repswithrach Today is a good day to get moving! No gym? No Problem. Featuring workouts using little to no equipment Exercise is Important D O N ' T M A K E E X C U S E S Being stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time, providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system. This guide provides 15 different workouts you can do in your living room. No fancy equipment needed. All you need: - Some floor space - Couch - Coffee table - 2 weighted objects (eg. soup cans, filled water bottles, wine bottles, etc) - Optional: Small towel, backpack, pair of dumbbells, resistance bands Photographer & Editor: Isabella Cervantes Contents M I N I M A L I S T 4 . W o r k o u t # 1 5 . W o r k o u t # 2 6 . W o r k o u t # 3 7 . W o r k o u t # 4 8 . W o r k o u t # 5 9 . W o r k o u t # 6 1 0 . W o r k o u t # 7 1 1 . W o r k o u t # 8 1 2 . W o r k o u t # 9 1 3 . W o r k o u t # 1 0 H I G H I N T E N S I T Y I N T E R V A L T R A I N I N G ( H I I T ) 1 4 . -
Resistance Training
Resistance Training Resistance training can be intimidating, especially for a beginner. The more equipped you are with knowing the basics of weight training, the more confident you will be with starting your program. Gaining muscle does not have to take hours of working out in the gym. If you maximize your time, you can work out for as little as 30 minutes per session and still get the results you are looking for! Benefits Major Muscle Groups • Increase strength • Chest (pectoralis) • Shoulders (deltoids) • Tone muscles • Decrease fat • Back (latissimus dorsi, trape- • Abdominals and obliques • Decrease muscle loss (due to aging or zius and rhomboids) • Front of thigh (quadriceps) inactivity) • Front of arm (biceps) • Improve quality of life • Back of thigh (hamstrings) • Back of arm (triceps) • Strengthen bones • Calves (gastronemius) Getting Started 1. For the first 4-6 weeks of training, choose a weight that will allow you to complete 12-15 repetitions with minimal fatigue. 2. Start with large muscle groups first. 3. Lift the weights slowly to maximize the effectiveness and decrease risk for injury. Your muscles and their stabilizers (tendons and ligaments) need to adapt to the training. 4. Make sure to use proper form and technique for the exercise. If you cannot use the correct form while lift- ing a weight, chances are, the weight is too heavy! 5. There is plenty of time to increase weight in the future. Your body will benefit more when you lift weights correctly. Muscle Progression Choose a weight or resistance in which you feel fatigue between 8-12 repetitions. Adequate resistance is needed for muscles to grow. -
PE-1020: Weight Training 1
PE-1020: Weight Training 1 PE-1020: WEIGHT TRAINING Cuyahoga Community College Viewing: PE-1020 : Weight Training Board of Trustees: January 2021 Academic Term: Fall 2021 Subject Code PE - Physical Education Course Number: 1020 Title: Weight Training Catalog Description: Basic instruction in theory of using weights to improve muscular fitness and in fundamentals of correct lifting techniques using dumbbells, nautilus, universal and/or various other machines. Credit Hour(s): 1 Lecture Hour(s): 0 Lab Hour(s): 2 Other Hour(s): 0 Requisites Prerequisite and Corequisite None. Outcomes Course Outcome(s): Develop an individualized exercise program to build strength and endurance. Essential Learning Outcome Mapping: Not Applicable: No Essential Learning Outcomes mapped. This course does not require application-level assignments that demonstrate mastery in any of the Essential Learning Outcomes. Objective(s): 1. Assess his/or her individual fitness level and needs and design a program to improve his/her fitness levels. 2. Demonstrate knowledge of the physical fitness components and apply them to his/her individualized program. 3. Define proper flexibility technique and form for a variety of stretches. 4. Describe the different types of weight training exercises that can be used to build muscle fitness. 5. Describe the amount of exercise necessary to build strength and muscular endurance. 6. Develop a program of lifetime weight training activities. 2 PE-1020: Weight Training Methods of Evaluation: 1. Practical examination 2. Written evaluation 3. Attendance/participation 4. Program design project 5. Workout journal/log Course Content Outline: 1. Pre and Post fitness testing a. Resting, Exercise, and Recovery Heart Rate recommendations b. -
Passé Lunge Series Mountain Climber Push-Ups Sumo Squat Jumps
Passé Lunge Series 1. Begin in a deep lunge with right leg forward. Make sure that your front knee isn’t going past your foot. 2. Come up into parallel with your left leg. Hold this for 2 seconds 3. Bring the left leg into a side lunge. 4. Push off back into a passé. 5. Return to your deep lunge with right leg forward. 6. Repeat this process 5 times and then switch legs. Challenge yourself! Between steps 2 & 3 transition into an airplane balance before continuing into your side lunge. Mountain Climber Push-ups 1. Begin in a push-up position. 2. Alternate bringing each knee up 2 times. These are called Mountain Climbers 3. Hold your plank and perform a standard pushup. 4. Repeat steps 2-3, 5 times. Key to success: Try to focus on activating your core to keep your body in line without dropping or teetering to one side. To make it easier you can also perform modified pushups to make the exercise easier. Challenge yourself by perform a triceps pushup by bring your hands closer together. Sumo Squat Jumps 1. Begin in second position grande plie. 2. Jump straight up (feet can beat together for added challenge) 3. Land back into your second position grande plie. 4. Repeat 10 times Key to success: 1. Use your “best” turnout, not full turnout, in the 2nd position (Remember to squeeze your external rotators). 2. Move through each position quickly. Do not pause between steps 2-3. Challenge yourself: This can be progressed into burpees where you will drop down into a pushup plank and jump as high as you can and repeat.