PHRE 3043 – Functional Movement and Conditioning

Progressing from Principles of Fitness exercise techniques, Students will learn additional training strategies in order to design exercise programs for client’s wishing to improve anaerobic capacity, movement quality, and occupational requirements (e.g. police and paramedic). Students will be introduced to various training techniques such as: joint mobility, dynamic warm-ups, multi-joint lifting techniques, lunging/stepping patterns, grip strength, advanced cardiovascular interval and tempo training, circuits and more.

Target population: Adults (18-65), healthy

  • Course Instructor: Tim Rush
  • Lab Instructors:Tim Rush and Sarah King
  • Lab Technician: Bryant and Lucas
  • Semester: Three

Lab Sections:

  • Section 1: Friday 8 – 9 AM
  • Section 2: Friday 9 – 10 AM
  • Section 3: Wednesday 9 – 10 AM
  • Section 4: Wednesday 10 – 11 AM
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Course: PHRE 5003 - High Performance TrainingMovement Pattern: Press | verticalTarget: Deltoids (Anterior)Synergist(s): Obliques, Quadriceps, Triceps
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:

Also known as the Grappler press.

  • Wedge a barbell into a corner, or into a landmine attachment.
  • Get into a square stance. Your knees should be slightly bent, and you should a slight forward lean in your torso. Adopt a tripod foot base, meaning, your weight should be on the mid/back of your feet, and all of your toes should remain in contact with the ground, particularly your big and baby toes.
  • When you are in the starting position, your arm should be kept tight to your side, and in line with your arm pit.
  • Before you perform each press, take a deep breath into your belly, brace your core, lightly tuck your rib cage towards your hips (close the space in your midsection), and squeeze your glutes.
  • When you press the barbell, extend your elbow, but do not hyperextend it. Keep your shoulder down, and do not shrug the weight, as this is a pressing movement.
  • Exhale after you have pressed the bar and it is moving away from your body.
  • Reset and repeat for the desired number of reps.

In increase the focus on the upper body and core, start your athlete in a half-kneeling position.

To make this movement more applied to sport, you can:

  • Start the movement with a half-squat and press (getting full extension by finishing on your toes)
  • Start with rotation: start in a partial squat (in almost a puncher-stance) with the barbell down by your side. Aggressively drive the bar up, pivoting on your back foot to end up on your toe.

Common Error(s): Not engaging core
Spotting:
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