PHRE 5003 – High Performance Training for Sport

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Competency	Teaching points	Course	Edit	Delete
Squat	Instruct client to stand with feet approximately shoulder width apart, toes pointed slightly out. Discuss the importance of maintaining as erect a torso as possible (neutral spine). Instruct client to keep knees aligned with toes (knees don't collapse in) Discuss target ROM (squat until knees are bent below 90 degrees) Cue client to keep weight back (e.g.: weight over ankles or more towards heels than toes)	Resistance Training
Lunge	Mention the importance of maintaining as erect a torso as possible (neutral spine). Determine a stance length/width that should allow the client to be balanced. Discuss knee tracking Explain target range-of-motion (i.e. knees form a 90˚angle at the bottom of the movement.) Cue client to push off through the mid-foot of the lead leg	Resistance Training
Hinge	Stand with feet ~hip width apart, with a slight knee bend. Have client retract shoulder blades, maintain as erect a torso as possible. Explain grip options for barbell deadlift & optimal path of bar Explain target range-of-motion (i.e. torso parallel to ground) Observe movement through the hips and not the knees.	Resistance Training
Pull	Discuss impact of pronated vs. supinated grip Explain set-up (one leg kneeling on bench, other leg far enough behind to allow proper movement of DB) Mention the importance of maintaining as erect a torso as possible (neutral spine). Explain target ROM, arm to remain tight to body Initiate movement with elbow flexion, ensuring adequate shoulder retraction.	Resistance Training
Plank	Mention the importance and demonstrate the concept of neutral spine From the prone position, have client brace against forearms, with elbows positioned under the shoulders, legs fully extended and the toes pointed down to the floor Explain and cue engaging the core Have client attempt to hold position for at least 30 seconds	Resistance Training
Push Up	Review start position: prone (facing down), hands on the floor under shoulders, elbows pointed out at no more than 45°, legs fully extended. Discuss neutral spine/need to keep torso rigid throughout the movement Discuss target ROM (lower the body by allowing the elbows to flex until chest is hovering 1-2″ above the ground). Review common errors Leading with chin/bum in air Letting hips sag	Resistance Training

View Lab Exams

Competency	Teaching points (The value of each point can be found at the end of each line.)
Barbell Back Squat	Review stance and establish comfortable width \| 1 Discuss knee tracking and optimal range-of-motion \| 1 Screen un- or minimally-loaded squat mechanics \| 1 Install J-hooks 1-2″ below client upper traps \| 1 Install safety arms 3-4″ below the bottom position of client’s squat \| 1 Ensure safety arms are fastened correctly and pointing in correct direction \|1 Review safe spotting/failing safely \| 1 Establish effective working load, have client complete at least 8-12 reps \| 1 Demonstrate safe spotting for squats\|1 Assist client getting bar re-racked \| 1
Bench Press	Ensure proper placement of bench in rack \| 1 Install J-hooks at proper height \|1 Review bench press grip \| 1 Discuss impact of grip width \| 1 Discuss foot placement \|1 Explain target ROM \|1 Review safe spotting for bench \| 1 Establish appropriate working load, have client complete additional 8-12 reps \| 1 Demonstrate mixed grip bench press spotting technique \| 1 Assist client getting bar re-racked \| 1
Barbell Romanian Deadlift	Discuss the importance of neutral spine \| 1 Screen unloaded hinge mechanics \| 1 Review the conventional grip \| 1 Review the mixed grip \|1 Discuss optimal bar path (i.e. tight to legs) \| 1 Establish a target range of motion \| 1 Install J-hooks/safety arms at correct height \| 1 Have client demonstrate deadlift for 8-12 reps \| 1 Teach client how to use straps while deadlifting \| 1 Have client complete 1 set (8 – 12 reps) using straps \| 1

Course Content

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Lab 1: Program Evaluation 2 Tasks

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Case Study Rubric

Case Study: Brian

Lab 2: Alactic Strength & Power Testing 3 Tasks

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Peak Power Tests

Lower Body 1-RM Strength Testing

Lab 3: Programming Plyometrics and Olympic Lifting 9 Tasks

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Basics of Power Training

Moderate Intensity Plyometric Drills

High Intensity Plyometric Drills

Dumbbell Cleans

Dumbbell Snatch

Case Study: Football

Low Intensity Plyometric Drills

Lab 4: Alactic Case Study Review

Lab 5: Anaerobic Power Testing 2 Tasks

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Wingate Protocol

modified Anaerobic Speed Test (AST)

Lab 6: Glycolytic Case Study 2 Tasks

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Case Study: Hockey

Kettlebell Cleans

Lab 7: Glycolytic Case Review 1 Task

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Kettlebell Snatch

Lab 8: Conditioning 3 Tasks

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Multi-stage Fitness (Beep) Test

Conditioning Tools

Kettlebell Swing

Lab 9: VO2 max testing 1 Task

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WFI VO2 max protocol

Lab 10: Aerobic Case Study 1 Task

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Case Study: Cycling

Lab 11: Aerobic Case Study Review

Lab 12: Aesthetic Sport Case 1 Task

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Case Study: Anna