Diversifying Your Repertoire Site

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Diversifying Your Repertoire Site

  1. 1. Diversifying Your Repertoire: How to Expand your Exercise Menu Brijesh Patel , MA, CSCS
  2. 2. Typical Workouts <ul><li>Boring </li></ul><ul><li>Lack of Variety </li></ul><ul><li>Monotonous </li></ul><ul><li>Repetitive </li></ul><ul><li>Dumb-downed </li></ul>
  3. 3. Think in Movements <ul><li>We are all athletes </li></ul><ul><li>Integrated vs. Isolated </li></ul><ul><li>Isolation for pre/re-hab </li></ul><ul><li>Create Exercise Menu </li></ul>
  4. 4. Body Breakdown <ul><li>Total Body a. Explosive b. Combination </li></ul><ul><li>Upper Body a. Push b. Pull </li></ul><ul><li>Lower Body a. Squat b. Bend </li></ul><ul><li>Middle Body – see A Practical Approach to Torso Training Series </li></ul>
  5. 5. Total Body Movements <ul><li>Explosive Movements i. Olympic Lifts (Snatch) ii. Jumps (Jump Squats) </li></ul><ul><li>Combination Movements i. Upper-Lower (Squat to Press) ii. Upper-Upper (Upright Row to Press) </li></ul>
  6. 6. Lower Body Movements <ul><li>Squat Movements i. 2 Leg (Squat) ii. 1 Leg (Lunge) </li></ul><ul><li>Bend Movements i. Straight Leg (SLDL) ii. Bent Leg (Glute Ham) </li></ul>
  7. 7. Upper Body Movements <ul><li>Push Movements i. Horizontal (Bench Press) ii. Vertical (Shoulder Press) </li></ul><ul><li>Pull Movements i. Horizontal (Bent Over Row) ii. Vertical (Pull-up) </li></ul>
  8. 8. Basic Exercise Menu: Total Body Exercises Curl to Press Step Up to Press Box Jumps Push Jerk Bent Over Row to Curl Lunge to Up Row Power Step Ups Hang Clean Up Row to Press Squat to Press Jump Squats Hang Snatch Combo – Up/Upper Combo –Up/Lower Explosive- Jumps Explosive-Olympic
  9. 9. Basic Exercise Menu: Lower Body Exercises Bucks Hip Lift Split Squat Front Squat Glute Ham Hypers Step Up Leg Press Dead-lift SLDL Lunge Back Squat Bend – Bent Leg Bend – Straight Leg Squat – 1 Leg Squat – 2 Leg
  10. 10. Basic Exercise Menu: Upper Body Lat Pull-down 1 Arm DB Row Military Press Incline Press Chin-Up Inverted Row Pike Press Pushups Pull-Up Bent Over Row Shoulder Press Bench Press Pull – Vertical Pull – Horizontal Push – Vertical Push – Horizontal
  11. 11. Changing Exercises <ul><li>Program/Workout Variables vs. Exercise Variables </li></ul><ul><li>Exercise Variables: a. Stance/Posture b. Implement c. Grip d. Surface e. Plane f. Limb Involvement </li></ul>
  12. 12. Exercise Variable Table Low Bar Trap Bar Wide Narrow Cables Narrow Wide Bands 1 Leg V-grip Bodyweight Staggered Scapular Towels Manual Resistance Supine Alternate Transverse Alternate Med Ball Prone Unilateral Frontal Unstable Underhand Dumbbell Seated Bilateral Sagittal Stable Overhand Barbell Standing Limb Involvement Plane Surface Grip Implement Stance/ Posture
  13. 13. Examples <ul><li>Explosive Olympic - Snatch </li></ul>Alt. DB Snatch 1 Arm DB Rot Snatch NA Med Grip Snatch DB Snatch Split Snatch Limb Involvement Plane Surface Grip Implement Stance/ Posture
  14. 14. Snatch Variations
  15. 15. Examples <ul><li>Horizontal Push – Pushups </li></ul>1 Arm Pushups Rot Pushups Ball Pushups Close Grip Pushups DB Pushups 1 Leg Pushups Limb Involvement Plane Surface Grip Implement Stance/ Posture
  16. 16. Pushup Variations
  17. 17. Examples <ul><li>Vertical Pull – Pull-Up </li></ul>1 Arm Pull-ups Side to Side Pull-ups NA Parallel Grip Pull-ups Wtd. Pull-ups NA Limb Involvement Plane Surface Grip Implement Stance/ Posture
  18. 18. Pull-up Variations
  19. 19. Examples <ul><li>2 Leg Squat – Back Squat </li></ul>Alternating Lateral Back Squat Lateral Back Squat Balance Board Back Squat High Bar Back Squat Safety Bar Back Squat Narrow Stance Back Squat Limb Involvement Plane Surface Grip Implement Stance/ Posture
  20. 20. Squat Variations
  21. 21. Examples <ul><li>Straight Leg Bend – SLDL </li></ul>Alt. 1 Leg BB SLDL 1 Leg Rot DB SLDL 1 Leg DB SLDL on Airex UH BB SLDL Band SLDL 1 Leg DB SLDL Limb Involvement Plane Surface Grip Implement Stance/ Posture
  22. 22. SLDL Variations
  23. 23. Summary <ul><li>Think outside the box </li></ul><ul><li>Think in movements </li></ul><ul><li>Change it Up! </li></ul>
  24. 24. QUESTIONS??????
  25. 25. THANK YOU!!!

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