PHRE 5003 – High Performance Training for Sport

This course focuses on training strategies and tools appropriate for athletic populations. In particular, students will learn: 1-RM strength testing, Wingate protocols, Tabata training, snatch progressions, clean progressions, plyometrics.

Target population: Athletes, advanced clients

  • Course Instructor: Graeme Thomas
  • Lab Technician:
  • Semester: Four

Lab Sections:

  • Section 1: Thursday 8 – 10 AM
  • Section 2: Friday 10 – 12 PM
  • Section 3: Thursday 10 – 12 PM
  • Section 4: Friday 12 – 2 PM

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Lab Schedule
Course: PHRE 3040 - Resistance TrainingMovement Pattern: Press | horizontalTarget: Pec MajorSynergist(s): Deltoids (Anterior), Triceps
Exercise
Regressions:Chest Press | Push UpProgressions:

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:
  1. Starting position: Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. Movement (downward phase): From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest (roughly in line with your sternum).
  3. Movement (upward phase): After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
    • Tip: Ideally, lowering the weight should take about twice as long as raising it.

N.B. Avoid bouncing the weight off your chest. Also, use a spotter whenever using heavier weights or planning on lifting to muscular fatigue.

Common Error(s): Inappropriate momentum | Bouncing Weights
Spotting: Barbell Bench Press
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Lab Competencies
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