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, Hamstrings, Spinal Erectors, Trapezius
Exercise
Regressions:Power Snatch | SnatchProgressions:

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 over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with very wide overhand grip. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees, back stays arched and maintains same angle to floor as in starting position. When barbell passes knees, vigorously raise shoulders while keeping bar as close to legs as possible. When bar passes upper thighs, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arm's length while moving into squat position. As soon as barbell is caught on locked out arms in squat position, squat up into standing position with barbell over head.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).
Common Error(s): Bouncing Weights | Rounded lower back
Spotting:
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Lab Competencies
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