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: FHP - Knowledge	Movement Pattern: Press | horizontal	Target: Pec Major	Synergist(s): Deltoids (Anterior), Triceps
Exercise
Regressions:	Incline Push Up	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]
Description:	Lie flat on an incline bench and set your hands well outside of shoulder width. Set your shoulder blades by pinching them together and driving them into the bench. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back. Let the weight settle and ensure your upper back remains tight after lift off. Inhale and allow the bar to descend slowly by unlocking the elbows. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows. Repeat for the desired number of repetitions.
Common Error(s):	Inappropriate momentum
Spotting:	Barbell Bench Press

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