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): Hamstrings, Transverse Abdominus, Trapezius
Exercise
Regressions:Progressions: Bottoms Up Carry

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:
  1. Start with a neutral spine, with the core engaged.
  2. Grip the dumbbells as tightly as you can.
  3. Start walking with a relatively short stride (12-18"), this will provide a stronger support base.
  4. Avoid craning your neck or looking side to side; keep your ears directly over your shoulders and hips.
  5. Walk for as long as possible until grip fails. Ideally, this exercise should be performed in a space where it is safe to drop the weights to the floor if necessary.

Variations

  • Suitcase Farmer's Walk: Hold a dumbbell on one side.
  • Trap Bar Farmer's Walk: Use a trap bar to allow for increased loading and less likelihood of the weights banging your leg.

 

Common Error(s): Not engaging core
Spotting:
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Lab Competencies
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