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: SquatTarget: QuadricepsSynergist(s): Gluteals, Hamstrings
Exercise
Regressions:Lumberjack SquatProgressions: Front Squat

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:
  • Starting Position - Clean the kettlebells into position ( resting on your forearms, biceps, and shoulder with a neutral wrist position). Set your feet to shoulder-width apart, with toes pointing out slightly.
  • Movement - Attempt to to sit straight down, keeping your hips underneath you the whole time (you should aim to keep toes and heels in contact with the ground the entire time). As a cue, you can imagine trying to use your hamstrings to pull yourself straight down. At the bottom of the movement, pause, then press the ground away through your heels, not letting the hips rise ahead of your knees.

Maintain a firm wrist while holding the kettlebells and keep the elbows point down (do not let them flare out to 90º)

Common Error(s): Not engaging core | Torso collapses forward | Valgus knees
Spotting:
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