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
My Performance Logs: Create a New Testing Log Sheet
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| Course: PHRE 3040 - Resistance Training | Movement Pattern: Hinge | Target: Gluteals | Synergist(s): Hamstrings, Spinal Erectors |
| Exercise |  |
| Regressions: | Pull Through | Trap Bar Deadlift | Progressions: | Swing |
| 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: | Conventional Deadlift
- Set up: Stand with feet ~hip width apart, with the middle of your foot under the bar. The bar should be close to your shins but not touching them.
- Grip: Bend slightly through the knees, so hands reach can reach the bar (spine should remain neutral throughout). Using either a double-overhand or a mixed grip, grip the bar ~ shoulder-width apart. Arms should hang straight down (no slack) and run outside the knees.
- Motion/Pull: From this slight knee bent position, grip the bar tightly (arms must remain rigid), take a big breath, tense your entire body (particularly core, forearm, lats, glutes and hamstrings), and drive up from mid-foot/heels. Bar must remain in close proximity to your body (almost touching your shins) as you lift up.
- Straighten your back but don’t shrug or lean back (hyperextend) at the top.
- Return: Slowly reverse the motion, paying particularly attention to use a hingeing of the hips/hamstrings to lower the weight (and not a squatting pattern). Once the bar clears the knees, then you can employ more knee bend to bring the load down to the ground.
Variations
- Romanian Deadlift: In this variation, you start standing erect and hinge down without letting the weight touch the floor.
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| Common Error(s): | Arching the upper back | Rounded shoulders |
| Spotting: | |
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