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

Performance Standards

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 Training	Movement Pattern: Squat	Target: Quadriceps	Synergist(s): Gluteals, Hamstrings
Exercise
Regressions:	Lumberjack Squat	Progressions:	Front Squat

*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:	Starting Position - Clean the kettlebells into position ( resting on your forearms, biceps, and shoulder with a neutral wrist position). Set your feet to shoulder-width apart, with toes pointing out slightly. Movement - Attempt to to sit straight down, keeping your hips underneath you the whole time (you should aim to keep toes and heels in contact with the ground the entire time). As a cue, you can imagine trying to use your hamstrings to pull yourself straight down. At the bottom of the movement, pause, then press the ground away through your heels, not letting the hips rise ahead of your knees. Maintain a firm wrist while holding the kettlebells and keep the elbows point down (do not let them flare out to 90º)
Common Error(s):	Not engaging core \| Torso collapses forward \| Valgus knees
Spotting:

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Lab Competencies

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