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 & Bench Press	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 correctly \| 1 Install safety arms correctly \| 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 Screen pain/discomfort \| 1 Install J-hooks at correct height for bench \| 1 Review bench press grip and establish comfortable width \| 1 Review safe spotting for bench \| 1 Establish appropriate working load, have client complete additional 8-12 reps \| 1 Demonstrate proper bench press spotting technique \| 1 Re-screen pain/discomfort \| 1
Barbell Front Squat & Bench Press	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 at correct height \| 1 Install safety arms at correct height\| 1 Discuss grip options, establish client preference \| 1 Review safe spotting/failing \| 1 Establish effective working load, have client complete 5-8 reps \| 1 Screen pain/discomfort \| 1 Install J-hooks at correct height for bench \| 1 Review bench press grip and establish comfortable width \| 1 Review safe spotting for bench \| 1 Establish appropriate working load, have client complete additional 8-12 reps \| 1 Demonstrate proper bench press spotting technique \| 1 Re-screen pain/discomfort during bench \| 1
Barbell Romanian Deadlift and Chin Up	Screen unloaded hinge mechanics \| 1 Review grip options, discuss pro and cons \| 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 Screen pain/discomfort during deadlift \| 1 Ensure client has a step(s) to safely get into/out of exercise \| 1 Discuss various grips (pronated vs. neutral vs. supinated) \| 1 Evaluate client ability to complete at least 5 repetitions \| 1 Install band assist correctly \| 1 Assist client getting in/out band properly situated around one knee \| 1 Re-screen pain/discomfort during chin up \| 1
Barbell Romanian Deadlift & Bench Press	Screen unloaded hinge mechanics \| 1 Review grip options, discuss pro and cons \| 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 Screen pain/discomfort during deadlift \| 1 Install J-hooks at correct height for bench \| 1 Review bench press grip and establish comfortable width \| 1 Review safe spotting for bench \| 1 Establish appropriate working load, have client complete additional 8-12 reps \| 1 Demonstrate proper bench press spotting technique \| 1 Re-screen pain/discomfort during bench \| 1
Barbell Back Squat and Chin Up	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 correctly \| 1 Install safety arms correctly \| 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 Screen pain/discomfort \| 1 Ensure client has a step(s) to safely get into/out of exercise \| 1 Discuss various grips (pronated vs. neutral vs. supinated) \| 1 Evaluate client ability to complete at least 5 repetitions \| 1 Install band assist correctly \| 1 Assist client getting in/out band properly situated around one knee \| 1 Re-screen pain/discomfort during chin up \| 1
Barbell Front Squat and Chin Up	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 at correct height \| 1 Install safety arms at correct height\| 1 Discuss grip options, establish client preference \| 1 Review safe spotting/failing \| 1 Establish effective working load, have client complete 5-8 reps \| 1 Screen pain/discomfort \| 1 Ensure client has a step(s) to safely get into/out of exercise \| 1 Discuss various grips (pronated vs. neutral vs. supinated) \| 1 Evaluate client ability to complete at least 5 repetitions \| 1 Install band assist correctly \| 1 Assist client getting in/out band properly situated around one knee \| 1 Re-screen pain/discomfort during chin up \| 1

Course Content

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Lab 1: Alactic Strength & Power Testing 3 Tasks

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Peak Power Tests

Lower Body 1-RM Strength Testing

Lab 2: Programming Plyometrics and Olympic Lifting 8 Tasks

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Body Weight Plyometrics

Low Intensity Plyometric Drills

Moderate Intensity Plyometric Drills

High Intensity Plyometric Drills

Dumbbell Cleans

Dumbbell Snatch

Lab 3: Alactic Case Study Review

Lab 4: Anaerobic Power Testing 2 Tasks | 1 Evaluation

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Upper Body Strength Testing

Wingate Protocol

Lab 2: Wingate Testing

Lab 5: Anaerobic Case Study 1 Task

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Group Instructional Class

Lab 7: Conditioning 1 Task

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Conditioning Tools

Lab 8: VO2 max testing 2 Tasks

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WFI VO2 max protocol

Anaerobic Speed Test (AST)

Lab 9: Aerobic Case Study 4 Tasks

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Kettlebell Swing

Kettlebell Snatch

Kettlebell Cleans

Kettlebell Loaded Carries

Lab 10: Aerobic Case Study Review 1 Task

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Landmine Drills

Lab 11: Aesthetic Sport Case 1 Task

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Medicine Ball Drills