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.

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Course: PHRE 3040 - Resistance Training	Movement Pattern: Pull | vertical	Target: Latissimus Dorsi	Synergist(s): Biceps, Brachialis, Rhomboids
Exercise
Regressions:	Lat Pulldown | Assisted Chin Ups	Progressions:	Chin Ups | Pull Ups

Key Teaching Points	Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456]	[579]
Description:	Securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with your preferred grip, and hang at full arm extension. This is your start position. Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down. Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus.
Common Error(s):	Inappropriate momentum | Not engaging core
Spotting:

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