PHRE 3040 – Resistance Training

This course focuses on learning how to safely increase load in various exercises targeting the basic human movement patterns. In particular, students will learn the: front squat, deadlift, bench press, shoulder press, chin-up, seated row and kettlebell swing.

Target population: Adults (18-65), healthy

  • Course Instructor: Graeme Thomas
  • Lab Instructors: Sarah King
  • Lab Technician: Christian Caissie, Jasmine Collins, Avi Verma
  • Semester: Two

Lab Sections:

  • Section 1: Wednesday 12 – 2 PM
  • Section 2: Tuesday 8 – 10 AM
  • Section 3: Monday 12 – 2 PM
  • Section 4: Thursday 4- 6 PM
  • Section 5: Wednesday 8 – 10 AM
  • Section 6: Friday 4 – 6 PM
Lab Competencies
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Lab Schedule
Course: PHRE 5003 - High Performance TrainingMovement Pattern: Lower BodyTarget: QuadricepsSynergist(s): Gastrocnemius, Gluteals, Hamstrings
Exercise
Regressions:Progressions:

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:

The depth jump is a plyometric movement designed to improve explosive power, therefore reps should be limited to 6 or fewer.

Start with a plyometric box between 12-42" high. N.B. The higher the box, the greater the stress experienced.

  1. Assume a comfortable upright stance with feet shoulder-width on the box, toes near the edge of the box.
  2. Step from box.
  3. Land on the floor with both feet, swinging the arms to help propel yourself back upwards.
  4. Upon landing, immediately jump up as high as possible.
    • Time on the ground should be kept to a minimum.

Variation

  1. Depth jumps can be combined with a box jump or bounds for more advanced trainees
Common Error(s): Valgus knees
Spotting:
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