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: Pull | horizontal | Target: Rhomboids | Synergist(s): Biceps, Brachialis, Deltoid (Posterior), Rotator Cuff |
| Exercise |  |
| Regressions: | Pull Apart | Progressions: | |
| 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: |
- Attach a rope to a pulley station set at about eye level.
- Grasp both ends of the rope with a neutral grip
- a pronated grip limits the degree of external rotation of the shoulder and can exacerbate issues for clients with internally rounded shoulders)
- Step back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.
- Retract the scapulae (imagine trying to squeeze someone's hand between your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.
- As you near your face, externally rotate so your knuckles are facing the ceiling.
- Hold for one second at the top position and slowly lower the weight.
Notes
- This is not an exercise where the focus is on moving huge loads. Go with higher reps, a lighter load and proper form with each repetition.
- If the attachment is too high, you will involve more downward rotation of the scapula. Most clients need additional work on upward rotation of the scapula, therefore keep the cable/band at head height for best results.
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| Common Error(s): | Using Excessive Momentum | Forward Head Posture |
| Spotting: | |
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