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 5003 - High Performance TrainingMovement Pattern: Whole BodyTarget: QuadricepsSynergist(s): Gluteals, Spinal Erectors, Trapezius
Exercise
Regressions:Progressions: Snatch

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:

Preparation

Stand with feet apart and toes pointing outward slightly. Position dumbbell in front of thigh with knuckles forward.

Execution

Squat down with back arched and lower dumbbell between knees with arm straight and shoulder over dumbbell. Pull dumbbell up by extending hips and knees. Jump upward extending body. Shrug shoulders and pull dumbbell upward with arm, allowing elbow to pull up to side, keeping elbow over dumbbell as long as possible. Aggressively pull body under dumbbell. Catch dumbbell at arm's length while moving into squat position. As soon as dumbbell is caught on locked out arm in squat position, squat up into standing position with dumbbell over head.

Return

Lower dumbbell to front of shoulder, then down to original position in front of thigh. Repeat.
Common Error(s): Not engaging core | Rounded lower back
Spotting:
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Lab Competencies
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