STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM Product testimonials about our Strength and Conditioning for Youth units "I think this is an awesome resource for physical education! It would be extremely helpful for any teacher trying to incorporate fitness into their curriculum." Audra Offult, Educator, Helfrich Park Middle School, Evansville Indiana "Easy to access, print, or view. The videos and photos helped us know exactly what is expected in various exercises/movements." Michael Irvin, Educator, Putnam Elementary, Fort Collins Colorado. "This is the most user-friendly strength and conditioning curriculum I have read through." Faith Erickson, Educator, Shine Homeschool Group, Elk River Minnesota "I want to say that I have really enjoyed the curriculum and think it is excellent." Jason Shave, Educator, Pine Castle Christian Academy, Orlando Florida "Great! Kids do understand this. The kids liked to see the videos and then try it. Very easy to use and to get around." Fred Schlafke, Educator, Annandale Middle School, Annandale Minnesota © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM Exercise Continuum for all Units of the Elementary and Middle School Curriculum Highlighted in yellow are the units provided on this Program Preview CD LESSON # BASIC I BASIC II INTERMEDIATE I INTERMEDIATE II AND - Introduces basic - Builds on basic - Exercises become - Full use of implements positions and exercises and more challenging EMPHASIS OF and resistance; combines movements positions - Increased use of implements and increases loads TRAINING - Creates enhanced - Adds complexity and resistance; full use of awareness of difficulty to implements - Introduces single joint exercises movement movements - Greater demands for - Uses complex and combination - Develops foundation - Increases use of balance and stability exercises for adding resistance implements - Multiple planes of - **Challenge Exercise** added motion to each lesson - Combines movements LESSON 1: Base Exercise Positions Romanian Dead Lift Stiff Legged Dead Lift Reverse Back Extension Core Key the Core (RDL) Position 1-leg Super-person 1-leg Dead Lift Stability Ball Squat **Body Bar and Reverse Body (holding; wall) Bar on Stability Ball** LESSON 2: Squat Back Squat (with bar) Squat with Medicine Walking Lunge with medicine ball Lower Body Overhead Squat Ball Movements (turn; movements; Lunge and medicine (with bar) twist; press) ball reach; Walking Lateral Lunge Front Squat with Bar **Box Single Leg Squat** LESSON 3: Push-up (eccentric; Push Press Push-up variations Push-up with turn; Push-up walking Upper Body walking in position) Chest Press (with elastic (close-hand medicine ball; over medicine ball Extension tube; seated; standing) feet elevated) Dips (with **Push-up with hands on medicine chair, box or bench) ball and feet on stability ball** LESSON 4: Body Bar Crunch Variations Sit-up (anchored; on Sit-up with medicine ball toss Core Arm Bar (speed; iso-hold; on stability ball) Seated Floor Rotation stability ball; legs elevated) Bicycle Toss and Catch Medicine Ball Movements Crunch with variations V-Up (turn; twist; chop; press; (turn; twist; press; **Bicycle on Stability Ball** 8’s; standing or seated) medicine ball) LESSON 5: Lunge Lunge variations Stationary Lateral Step-up to Reverse Lunge Lower Body (walking; lateral) Lunge Squat to Lateral Lunge Reverse Lunge 1-leg Alternating Iso-hold **1-leg Squat with rear foot on stability ball** LESSON 6: Pull-up Pull-up Variations (grip Low Bar Row Bent Row (with bar or elastic tube) Upper Body Elastic Pull-down narrow underhand; Shrug Pullover on stability ball (with bar) Flexion Upright Row alternating) Upright Row **Pull-up with towel; rope** Seated/Standing Row (with elastic tube) (with elastic tube) LESSON 7: Crunch (abdominal curl) Reverse Body Bar (bent Reverse Body Bar Medicine Ball Bend/Row/Reach Core 4-point Super-person knee; feet elevated) variations (1-leg; Squat to Overhead Press Prone Super-person walking) Back Extension Stationary Lunge to Press (arms forward; back) on stability ball **1-Leg 3-Touch ** Super Person on stability ball LESSON 8: Overhead Press Push-up Variations Seated Overhead Press Single Joint Exercises Group 1: Upper Body (hand placement wide; Supine Chest Press Front Shoulder Raise narrow; on medicine balls (with bar or elastic tube; Lateral Shoulder Raise and stability ball) on box or stability ball) Standing Leg Curl LESSON 9: Step-up Step-up Variations Lunge with Medicine Single Joint Exercises Group 2: Ball movements Lower Body (front; alternating) (turn; twist; chop; press) Biceps Curl Split Squat 1-Leg Squat (on box; Triceps Extension on floor) Calf Raise LESSON 10: 2-foot Jump and Land Squat Jump Progressive Jumps Speed Step-ups Plyometric Hops over a Mark Lateral and Front/Back (over rope) 1-Foot Hops over mark or implement Hops (over implement) Box Jump Ups **1-leg Jumps** Split Squat Jumps 5 © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM Concepts and terms accompanying all of the Elementary and Middle School Curriculum Highlighted in yellow are the units provided on this Program Preview CD Lesson # BASIC I BASIC II INTERMEDIATE I INTERMEDIATE II Introduces basic Develops vocabulary of Explains the principles Reviews and elaborates on concepts and terms of fitness and fitness of Periodization previously learned concepts. fitness, exercise and programs. (designing a training resistance training. program). Introduces advanced concepts Explains common of fitness. terminology of strength training. Lesson 1: Fitness Training Program Periodization Review: Fitness Exercise Intro: Resistance Training Core Anatomy Lesson 2: Training Strength Training Principle 1: Review: Flexion; Extension Squat Consistency Intro: Neutral; Lower Body Simple Anatomy Lesson 3: Core Speed Training Principle 2: Review: Sets; Reps Intensity Intro: Upper Body Simple Anatomy Lesson 4: Session Power Training Principle 3: Review: Volume; Intensity Recovery Intro: Overload Lesson 5: Lower Body Endurance Training Principle 4: Review: Frequency; Load; Lunge Variation Training Program Intro: Training Cycle Lesson 6: Upper Body Volume Training Principle 5: Review: Strength; Endurance Individualization Intro: Complex Exercise Lesson 7: Flexion Intensity Muscular Review: Periodization Load Neural Introduce: Combination Exercise Lesson 8: Extension Frequency Neuromuscular Review: Training Principles- consistency, intensity, recovery Intro: Single Joint Exercise Lesson 9: Repetition Stabilization Joint Review: Training Principles- Balance variation, individualization Intro: Multi-joint Exercise Lesson 10: Set Plyometric Range of Motion (ROM) Review: Speed; Power, Hops Plyometric Jumps Lesson 11: Intro: Interval Training Circuit Training Lesson 12: Intro: Station Station Circuit Training 6 © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING For Youth - BASIC I SUGGESTED EQUIPMENT This page describes resistance training equipment to be used in the instruction of BASIC I Strength and Conditioning lessons. The equipment recommended for purchase is readily accessible and relatively inexpensive. However, in the case of limited budgets, suggestions are given for alternatives to purchasing training implements. Suggested Equipment Purchase (including recommendations for size, type or weight): 1) Training Bars (lengths from 4-6 feet; weights 15 lbs. or less) 2) Resistance Tubing (Various degrees of resistance from very light to medium) 3) Step-up Boxes (Heights from 10-14 inches) Suggestions for Alternatives to Equipment Purchase: To find the following substitute equipment: examine old PE equipment, ask parents or students, or request donations or reduced costs from local businesses or professional organizations. 1) Training Bars: Look in home or building supply stores for: a. PVC pipe: cut to length; may be filled with sand or water with ends capped to add load. Approximately 5 feet length and 1 inch diameter suggested b. Broom handles, electrical conduit cut to length, etc. Or inquire at a welding/steel manufacturing company for: c. 1" diameter round steel bars cut to length (5 foot length suggested, weighs approximately 3 lbs.per ft.) 2) Resistance Tubing: Check a local hospital or physical therapy clinic for the following inexpensive flexible band type materials: a. Elastic band b. Surgical tubing 3) Step-up Boxes: Contact a contractor, carpenter, or lumber supply store for materials to: a. Construct boxes of wood: plywood platform; plywood sides with interior support comprised of a wood frame. Platform approximately 18-24 inches long x 18-24 inches wide with various heights (suggested: 8-14" high) Or use: b. Chairs with a solid base or gym bleachers (12-14" or lower) 23 © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING For Youth - BASIC II SAFETY REMINDERS FOR INSTRUCTORS • Review rules of safety regarding the introduction of new activities. • Recommend that students wear appropriate clothing and proper footwear while performing exercises. • Instruct students to breathe regularly during exercise; remind students not to hold their breath during activities. • Have students work with partners. Encourage them to “coach” each other. It may also be helpful to group the students in teams. • Repeat the “Coaching Keys” often, reminding students of the importance of using correct technique during exercises. However, all students are different in physical makeup and it is important to allow children to move naturally. • Emphasize control of the body