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
| Course: PHRE 5003 - High Performance Training | Movement Pattern: | Target: | Synergist(s): |
| Exercise |  | ||
| Regressions: | Progressions: | ||
| Key Teaching Points | Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456] | [579] | |
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| Description: | Generally, 1-RM testing is conducted on advanced lifters using compound (multi-joint) movements such as: squat, leg press, bench press, deadlift, power clean, snatch. If you need to estimate a client's 1-RM, use the calculator here: 1-RM Calculator 1-RM Warm-up Protocol N.B. Have client spend 5-10 minutes warming up (combination general and dynamic is ideal).
Testing Protocol For loads above 90% of hypothetical 1-RM, look to increase by:
Use up to three attempts (and not more than 5) to determine actual 1 RM with 2-4 min rest between each effort. If an athlete fails on a lift, give them 2-4 minutes rest and re-attempt the lift by decreasing the load (from the failed attempt):
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| Common Error(s): | |||
| Spotting: | 2 person spotting | ||