1. 1
Athlete Scenario
Sex: Male
Age: 21 Years Old
Sport: Collegiate Rugby
Weight: 210 lbs. (95.5 kg)
Position: Inside Center
Season: Beginning of the off-season (January 30th, 2015)
Sport Evaluation
Movement Analysis:
Sport: Grabbing, pushing, deflecting opponents, lateral movements, squatting, overhead
pressing, kicking, sprinting, ball handling, running/ jogging, trunk rotational movement, jumping
Muscular Involvement: All major muscle groups, emphasis on hips, quadriceps, upper arms and
deltoids, trunk and upper and lower back, pectoralis major
Physiological Analysis:
Primary Requirement: Hypertrophy (power development and strength secondary)
Athlete’s Profile
Training Background:
Has trained previously with two years of experience with resistance training, plyometric
and agility/ speed drills
Started a resistance training/ strength and conditioning program freshman year of
college
Great knowledge and skill with Olympic power movements, machine exercises and free
weights
Just completed a post-season resistance training regime primarily consisting of basic
strength movements, 3 x/ week consisting of:
All exercises performed in each session:
6 exercises (4 core, 2 assistance; 2 lower body, 4 upper body)
1-2 sets of >85% 1RM for 4-6 repetitions
Also walked on treadmill at 7.0% incline and a 3.2 mph speed, twice a week
Classification of Resistance Training Status:
Advanced
Primary Resistance Training Goal:
Hypertrophy, basic strength, power, agility, speed, and muscular endurance
2. 2
Injury Analysis:
Torn ACL 3 years prior, but is fully recovered
Testing and Evaluation:
We will conduct physical testing and evaluation on January 30th, 2015 (the first day of
the off-season) to achieve the following results:
Tests will be conducted as followed (in consecutive order)
1. Anthropometry: waist circumference test and body fat percent test
No rest period
2. Flexibility: The Sit and Reach test will be used to measure flexibility through range of
motion.
No rest period
3. 1 RM Power Clean: from this we can determine explosive movements at a given time.
Allow 3-5 minutes of rest.
4. 1 RM Back Squat: this will be used to determine components such as lifting and power to
move.
Allow 3-5 minutes of rest.
5. 1 RM Bench Press: The upper body is used to play the game. Front deltoids and chest are
used for the power exponent to defend against opponents.
1 Hour Rest Period
6. Aerobic Capacity: 1.5 mile run; athlete must be physically able to endure the prolonged
period of the game.
*NOTE: Before the athlete begins testing, the athlete will go through a general warm up
consisting of a .25 mile jog at low intensity. Immediately following a specific warm up
(Dynamic Stretching) will be conducted consisting of: butt kickers, lunge with twist,
walking knee lift, walking over and under, and arm swings. A generalized static
stretching routine will follow after the testing evaluation.
TEST RESULTS:
Anthropometry: Waist Circumference - 81 cm (32 in.)
Body Fat % - 12 %
Flexibility – 52 cm (20.5 in.)
1 RM Power Clean – 235 lbs. (107 kg)
1 RM Back Squat – 385 lbs. (175 kg)
1 RM Bench Press – 275 lbs. (125 kg)
Aerobic Capacity – 10:05 min/sec
3. 3
% RM Body Weight
200% - 420 lbs. (191 kg)
150% - 315 lbs. ( 143 kg)
100% - 210 lbs. (95.5 kg)
90% - 189 lbs. (85.9 kg)
80% - 168 lbs. (76 kg)
75% - 157.5 lbs. (71.6 kg)
Warm-up and Cool Down Flexibility Protocols (before and after resistance training and
Plyometric Exercises)
Warm-up (before resistance training)
.25 mile run at light intensity for a general warm up
Dynamic stretching (specific warm-up)
o Arm swings
o Inchworm
o Lunge Walk
o Lunge With Twist
o Walking Knee Lift
o Forward Lunge With Elbow to Instep
o Heel-to-Toe Walk
o Walking Over and Under
*Note: Carry out 5 to 10 repetitions for each movement, progressively increase the range of
motion (ROM) on each repetition, all while increasing the speed of the motion on subsequent
sets where appropriate, and lastly contract the muscles as you move through the ROM. Move
deliberately but without bouncing while controlling the movement; do not forsake good
technique for additional ROM.
Cool Down (after training session)
.25 mile walk to have the athlete regain steady state/heart rate (track or treadmill).
Note: This is to be performed before static stretching.
Static Stretching
Get into a position that facilitates relaxation
Hold each for at least 15 to 30 seconds
o Neck
Look Right and Left
Flexion and Extension
o Shoulders and Chest
Straight Arms Behind Back
Seated Lean-Back
4. 4
o Posterior of Upper Arm
Behind-Neck Stretch (Chicken Wing)
o Upper Back
Cross Arm in Front of Chest
Arms Straight Up Above Head (Pillar)
o Lower Back
Spinal Twist (Pretzel)
Semi-Leg Straddle
o Hips
Forward Lunge (Fencer)
Supine Knee Flex
o Torso
Side Bend With Straight Arms
Side Bend With Bent Arm
o Anterior of Thigh and Hip Flexor
Side Quadriceps Stretch
o Posterior of Thigh
Sitting Toe Touch
Semi straddle (Figure Four)
o Groin
Straddle (Spread Eagle)
Butterfly
o Calf
Wall Stretch
Step Stretch
*Note: Move to the point in the ROM where you experience a sensation of mild discomfort. If
participating in partner-assisted PNF stretching, communicate clearly with your partner. Repeat
unilateral stretches on both sides. Decrease stretch intensity if pain is felt, radiating symptoms,
or loss of sensation. Always use caution when stretching a hypermobile joint, AVOID
combination movements that involve the spine ( e.g., extension and lateral flexion). Stabilizing
muscles should be active to protect other joints and prevent unwanted movements.
5. 5
Periodization Schedule
Macrocycle (1 year) – Starting January 30, 2015 (Off-Season) and ending January 29, 2016
Mesocycle(s)
Off-Season
Hypertrophy
January 30, 2015 –
February 21, 2015
Basic Strength
February 22, 2015 –
March 14, 2015
Power
March 15, 2015 –
April 4, 2015
Strength and Power
April 5, 2015 –
April 25, 2015
Pre-Season
Power
May 3, 2015 –
May 23, 2015
Strength and Power
May 24, 2015 –
June 13, 2015
Power
June 14, 2015 –
July 4, 2015
Strength and Power
July 5, 2015 –
July 25, 2015
In-Season
Peaking
August 2, 2015 –
August 7, 2015
Maintaining
August 8, 2015 –
December 11, 2015
Post-Season
Active Rest
*Note: Participating in activities away from the weight room and playing field
*Note: Active rest not included, refer to macrocycle
Initial Pretesting – Conducted on January 20, 2015
Active Rest
December
12, 2015 –
January 1,
2016
Post-
Season
January 2,
2016-
January 29,
2016
Off-Season
January 30,
2015-
April 25,
2015
Active Rest
April 26,
2015 –
May 2,
2015
Pre-Season
May 3,
2015 –
July 25,
2015
Active Rest
July 26,
2015 –
August 1,
2015
In-Season
August 2,
2015 –
December
11, 2015
6. 6
Justification for Program
For our training program we decided to create a training program that was based on
training a collegiate rugby player. Since power and strength are needed for this type of athlete
we wanted to design a program that was hypertrophy related due to the nature of the sport.
Since rugby is a style of football and the power needed for both are directly related our
resistance program correlates with that of an American football team. The game requires the
usage of all major muscle groups so basic strength is needed.
In the beginning there was debate on when the program should start. After much
consideration it was obvious we should start with the off-season in mind. Due to the longevity
of the season we could not figure out how to map out the training sessions for our athlete. At
first we thought let’s do all hypertrophy training but then decided to incorporate basic strength
and power due to the physicality of the game. To justify the amount of weight and repetitions
our athlete should be lifting with we decided to go with certain testing protocols and %RM to
determine the amount of weight that should be involved. Based on education obtained by
individuals in weight training it is believed we can calculate an appropriate amount of weight to
be lifted within in each set. Since we are dealing with an advanced athlete it was certain that he
should be performing resistance training 4 to 7 times a week.
We also decided to incorporate power and plyometric exercises within our program to
manifest power output through mechanisms such as stored elastic energy and the Stretch
Shortening Cycle (SSC). This will help our athlete during the competition period because he
needs to facilitate power and explosiveness during matches. For example: the power clean
resembles a ruck in the game of rugby, as well as the beginning of a tackle.
Peaking was designed to prepare the athlete for the first weekend of tournament play
(Aug. 1 – 7). This is accomplished by an intensity of 95 percent of the 1RM and a volume of 1-3
sets.
It was discussed in the athletes profile that there was an ACL injury that occurred a few
years prior. Though he is fully recovered and has been cleared by a medical professional, a high
emphasis has been placed on form/technique and practicing proper safety measures when it
comes to successfully freeing yourself of weights in times of distress.
Our rest periods are to be followed rigorously to allow for proper technique and form
not to be broken. Since most of the lifts are through a great ROM and are performed with a
great deal of weight, we do not want to create any injury that would prevent the player from
making it to the playing field. So following the rest periods when stated is something to keep in
mind.
The order of all exercises, stretching, and rest periods are done by standard because we
wanted the best for our athlete. Collegiate athletes are expected to perform at a high level
from coaches, administrators, peers, and alumni alike. We feel that the program designed will
therefore prepare our athlete to compete at optimum level we the time comes.
24. 24
Single Leg Hop 3x10 Body weight 2 minutes
Squat Jump 3x10 Body weight 2 minutes
Depth Jump 3x10 Body weight 2 minutes
Squat Box Jump 3x10 Body weight 2 minutes
25. 25
Strength and Power (3 Weeks)
Week 10: (April 5
– 11)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Power Clean 4x3 75% 3 minutes
Front Squat 4x4 85%, estimated 3 minutes
Leg (knee) Curl 3x8 80%, estimated 3 minutes
Seated Calf (heel)
Raise
3x8 80%, estimated 3 minutes
Tuesday/Friday
Push Jerk 4x3 75%, estimated 3 minutes
Push Press 4x3 75%, estimated 3 minutes
Bench Press 4x4 85% 3 minutes
Seated Row 3x8 80%, estimated 3 minutes
Lying Triceps
Extension
2x8 80%, estimated 3 minutes
Hammer Curl 2x8 80%, estimated 3 minutes
Abdominal Crunch 3x20 Body weight 30 seconds
44. 44
Single Leg Hop 3x10 Body weight 3 minutes
Squat Jump 3x10 Body weight 3 minutes
Depth Jump 3x10 Body weight 3 minutes
Squat Box Jump 3x10 Body weight 3 minutes
45. 45
Strength and Power (3 Weeks)
Week 23: (July 5 –
11)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Power Clean 4x3 75% 3 minutes
Front Squat 4x4 90%, estimated 2 minutes
Leg (knee) Curl 3x8 75%, estimated 2 minutes
Seated Calf (heel)
Raise
3x8 75%, estimated 2 minutes
Tuesday/Friday
Push Jerk 4x3 75%, estimated 3 minutes
Push Press 4x3 75%, estimated 3 minutes
Bench Press 4x4 90% 2 minutes
Seated Row 3x8 75%, estimated 2 minutes
Lying Triceps
Extension
2x8 75%, estimated 2 minutes
Hammer Curl 2x8 75%, estimated 2 minutes
Abdominal Crunch 3x20 Body weight 30 seconds
48. 48
Week 26 is comprised of Active Rest
In-Season August 2nd – December 11th
*Note: First week of In-Season is meant for peaking. The weeks that follow are maintenance
oriented.
Week 27: (Aug. 2
– 8)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 2x2 95%, estimated 5 minutes
Back Squat 2x2 95% 5 minutes
Bench Press 2x2 95% 5 minutes
Incline Bench
Press
2x2 95, estimated 5 minutes
Bent-Over Row 2x2 95, estimated 5 minutes
Week 28: (Aug. 9
– 15)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
49. 49
Week 29: (Aug. 16
– 22)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 30: (Aug. 16
– 22)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
50. 50
Week 31: (Aug. 23
– 29)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 32: (Aug. 30
– Sept. 5)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
51. 51
Week 33: (Sept 6
– 12)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 34: (Sept.
13 – 19)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
52. 52
Week 35: (Sept 20
– 26)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 36: (Sept.
27 – Oct. 3)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
53. 53
Week 37: (Oct. 4 –
10)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85, estimated 3 minutes
Week 38: (Oct. 11
– 17)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
54. 54
Week 39: (Oct. 18
– 24)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 40: (Oct. 25
– 31)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
55. 55
Week 41: (Nov. 1
– 7)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 42: (Nov. 8
– 14)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
56. 56
Week 43: (Nov. 15
– 21)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 44: (Nov.
22– 28)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
57. 57
Week 45: (Nov. 29
– Dec. 5)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Dead Lift 3x6 85%, estimated 5 minutes
Back Squat 3x6 85% 5 minutes
Bench Press 3x6 85% 3 minutes
Incline Bench
Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Week 46: (Dec. 6
– 12)
Monday/Thursday
Reps vs. Rounds Weight –Will not
be noted due to
progressive
overload
%RM Rest (between
sets and
exercises)
Stiff Dead Lift 3x6 85%, estimated 5 minutes
Hip Sled Machine 3x6 85%, estimated 5 minutes
Dumbbell Bench
Press
3x6 85%, estimated 3 minutes
Dumbbell Incline
Bench Press
3x6 85%, estimated 3 minutes
Bent-Over Row 2x6 85%, estimated 3 minutes
Post Season Dec. 13th – Jan. 30th (Active Rest)
58. 58
Exercise Descriptions
Hip & Thigh
Hip sled (machine)
Instructions
Preparation
Sit on machine with back on
padded support. Place feet on
platform. Extend hips and knees.
Release dock lever and grasp
handles to sides.
Execution
Lower sled by flexing hips and
knees until knees are just short of
complete flexion. Return by
extending knees and hips. Repeat.
Back Squat
Instructions
Preparation
From rack with barbell upper chest
height, position barbell on back of
shoulders and grasp bar to sides.
Dismount bar from rack.
Execution
Squat down by bending hips back while
allowing knees to bend forward,
keeping back straight and knees
pointed same direction as feet. Descend
until knees and hips are fully bent. Extend
59. 59
knees and hips until legs are straight. Return
and repeat.
Front Squat
Instructions
Preparation
From rack with barbell upper chest height,
position bar in front of shoulders. Cross arms
and place hands on top of barbell with upper
arms parallel to floor. Dismount bar from rack.
Execution
Squat down by bending hips back while
allowing knees to bend forward, keeping back
straight and knees pointed same direction as
feet. Descend until thighs are just past parallel.
Extend knees and hips until legs are straight. Return
and repeat.
Forward step Lunge
Instructions
Preparation
Stand with hands on hips or clasped behind neck.
Execution
60. 60
Lunge forward with first leg. Land on heel, then
forefoot. Lower body by flexing knee and hip of
front leg until knee of rear leg is almost in contact
with floor. Return to original standing position by
forcibly extending hip and knee of forward leg.
Repeat by alternating lunge with opposite leg.
Step-up
Instructions
Preparation
Stand facing side of bench, step or platform.
Execution
Place foot of first leg on bench. Stand on bench
by extending hip and knee of first leg and place
foot of second leg on bench. Step down with
second leg by flexing hip and knee of first leg.
Return to original standing position by placing
foot of first leg to floor. Repeat first step with
opposite leg, alternating first steps between legs.
Good morning
Instructions
Preparation
Position barbell on back of shoulders and grasp bar
to sides.
Execution
61. 61
Keeping back straight, bend hips to lower torso
forward until parallel to floor. Bend knees slightly
during descent. Raise torso until hips are extended.
Repeat.
Deadlift
Instructions
Preparation
With feet flat beneath bar squat down and
grasp bar with shoulder width or slightly
wider overhand or mixed grip.
Execution
Lift bar by extending hips and knees to full
extension. Pull shoulders back at top of lift
if rounded. Return weights to floor by
bending hips back while allowing knees to
bend forward, keeping back straight and knees
pointed same direction as feet. Repeat.
Stiff leg deadlift
Instructions
Preparation
Stand with shoulder width or narrower stance on 5"
to 8" (13-20 cm) platform with feet flat beneath bar.
62. 62
Bend over and grasp barbell with shoulder width or
slightly wider overhand or mixed grip.
Execution
With knees bent, lift bar by extending at hips until
standing upright. Pull shoulders back at top of lift if
rounded. Extend knees at top if desired. Lower bar
to top of feet by bending hips. Bend knees slightly
during descent and keep waist straight, flexing only
slightly at bottom. Repeat.
Leg (knee) extension (machine)
Instructions
Preparation
Sit on apparatus with back against padded back
support. Place front of lower legs under padded
lever. Position knee articulation at same axis as
lever fulcrum. Grasp handles to sides for support.
Execution
Move lever forward and upward by
extending knees until legs are straight.
Return lever to original position by bending
knees. Repeat.
Leg (knee) curl (machine)
Instructions
Preparation
63. 63
Sit on apparatus with back against padded back
support. Place back of lower leg on top of padded
lever. Secure lap pad against thigh just above knees.
Grasp handles on lap support.
Execution
Pull lever to back of thighs by flexing knees. Return
lever until knees are straight. Repeat.
Abdomen
Bent-knee sit-up
Instructions
Preparation
Hook feet under foot brace or secure
low overhang. Lie supine on floor or
bench with hips bent. Place hands
behind neck or on side of neck.
Execution
Raise torso from bench by bending
waist and hips. Return until back of
shoulders contact incline board. Repeat.
Abdominal Crunch
Instructions
Preparation
64. 64
Lie supine on mat with lower legs on bench.
Place hands behind neck or head.
Execution
Flex waist to raise upper torso from mat.
Keep low back on mat and raise torso up as
high as possible. Return until back of
shoulders contact mat. Repeat.
Back
Bent-over Row
Instructions
Preparation
Bend knees slightly and bend over bar
with back straight. Grasp bar with wide
overhand grip.
Execution
Pull bar to upper waist. Return until
arms are extended and shoulders are
stretched downward. Repeat.
Lat Pulldown
(machine)
Instructions
Preparation
65. 65
Grasp cable bar with wide grip. Sit with
thighs under supports.
Execution
Pull down cable bar to upper chest. Return
until arms and shoulders are fully extended.
Repeat.
Seated row (machine)
Instructions
Preparation
Sit on seat and position chest against pad.
Grasp lever handles with underhand grip.
Execution
Pull levers back until elbows are behind
back and shoulders are pulled back. Return
until arms are extended and shoulders are
stretched forward. Repeat.
66. 66
Low-pulley seated row (machine)
Instructions
Preparation
Sit slightly forward on seat or bench and
grasp cable attachment. Place feet on
vertical platform. Slide hips back
positioning knees with slight bend.
Execution
Pull cable attachment to waist while
straightening lower back. Pull shoulders
back and push chest forward while
arching back. Return until arms are
extended, shoulders are stretched forward,
and lower back is flexed forward. Repeat.
Biceps
Barbell Biceps Curl
Instructions
Preparation
Grasp bar with shoulder width
underhand grip.
Execution
With elbows to side, raise bar until
forearms are vertical. Lower until arms
are fully extended. Repeat.
67. 67
Hammer Curl
Instructions
Preparation
Grasp two dumbbells using a closed grip,
neutral grip. Stand erect and position the
dumbbells alongside the thighs with the
elbows fully extended.
Execution
Raise the dumbbell with neutral grip, flex
the elbow of one arm until the dumbbell is
near the anterior deltoid. Lower the
dumbbell until the elbow is fully extended,
keeping the dumbbell in a neutral grip.
Repeat in each arm.
Calves
Standing Calf (heel) Raise (machine)
Instructions
Preparation
Place shoulders under padded lever.
Position toes and balls of feet on calf
block with arches and heels extending
off. Grasp handles or sides of padded
lever. Stand erect by extending hips
and knees.
Execution
Raise heels by extending ankles as
high as possible. Lower heels by
bending ankles until calves are
stretched. Repeat.
68. 68
Seated Calf (heel Raise (machine)
Instructions
Preparation
Sit Erect on the seat and place the balls of
the feet on the nearest edge of the step with
the legs and feet hip-width apart and
parallel to each other. Lower the thigh/knee
pad so it firmly presses against the knees
and front of the lower-thigh area. Plantar-
flex the ankles to remove the supports,
allow the heels to lower to a comfortable,
stretched position.
Execution
Keep the torso erect and the legs and feet parallel, push
up on the toes as high as possible, not inverting or
everting the ankles. Allow the heels to lower slowly
back to the starting position. Repeat.
Chest
Flat Barbell Bench Press (Dumbbell Variation)
Instructions
Preparation
Sit down on bench with dumbbells resting on
lower thigh. Kick weights to shoulder and lie
back. Position dumbbells to sides of chest with
bent arm under each dumbbell.
Ex
ecut
ion
Press
dumb
69. 69
bells up with elbows to sides until arms are
extended. Lower weight to sides of upper chest
until slight stretch is felt in chest or shoulder.
Repeat.
Incline Barbell Bench Pres (Dumbbell variation)
Instructions
Preparation
Lie back on an incline bench with dumbbells in
each hand atop your thighs. Then, using your
thighs to help push the dumbbells up, lift the
dumbbells one at a time so that you can hold
them at shoulder width. Once you have the
dumbbells raised to shoulder width, rotate your
wrists forward so that the palms of your hands
are facing away from you.
Execution
Be sure to keep full control of the dumbbells at
all times. Then breathe out and push the
dumbbells up with your chest. Lock your arms
at the top, hold for a second, and then start
slowly lowering the weight. Tip ideally,
lowering the weights should take about twice as
long as raising them. Repeat the movement for
the prescribed amount of repetitions.
When you are done, place the dumbbells back on your
thighs and then on the floor.
Flat Dumbbell Fly (incline Variation)
Instructions
Preparation
Grasp two dumbbells. Lie supine on
bench. Support dumbbells above chest
with arms fixed in slightly bent position.
70. 70
Internally rotate shoulders so elbows point
out to sides.
Execution
Lower dumbbells to sides until chest
muscles are stretched with elbows fixed in
slightly bent position. Bring dumbbells
together in hugging motion until
dumbbells are nearly together. Repeat.
Vertical Chest Press (machine)
Instructions
Preparation
Sit on seat with upper chest just
above handles. Grasp handles with
wide overhand grip; elbows out to
sides just below shoulders.
Execution
Press lever until arms are extended.
Return weight until chest muscles
are slightly stretched. Repeat.
Forearms
Wrist curl
Instructions
Preparation
71. 71
Sit and grasp bar with narrow to shoulder
width underhand grip. Rest forearms on
thighs with wrists just beyond knees.
Execution
Allow barbell to roll out of palms down to
fingers. Raise barbell back up by gripping
and pointing knuckles up as high as
possible. Lower and repeat.
Wrist Extension
Instructions
Preparation
Sit and grasp bar with narrow to shoulder
width overhand grip. Rest forearms on
thighs with wrists just beyond knees.
Execution
Raise barbell by pointing knuckles upward
as high as possible. Return until knuckles
are pointing downward as far as possible.
Repeat.
72. 72
Shoulders
Shoulders Press (machine)
Instructions
Preparation
Set and grasp lever handles to each side with
overhand grip.
Execution
Press lever upward until arms are extended
overhead. Lower and repeat.
Seated Barbell Shoulder Press (Dumbbell variation)
Instructions
Preparation
Grasp barbell with slightly wider than
shoulder width overhand grip from rack.
Position bar near upper chest.
Executio
n
Press bar
upward until
arms are
extended
overhead.
73. 73
Return to upper chest and repeat.
Upright Row
Instructions
Preparation
Grasp bar with shoulder width or
slightly narrower overhand grip.
Execution
Pull bar to neck with elbows
leading. Allow wrists to flex as
bar rises. Lower and repeat.
Lateral shoulder raise
Instructions
Preparation
Grasp dumbbells in front of thighs with
elbows slightly bent. Bend over slightly
with hips and knees bent slightly.
74. 74
Execution
Raise upper arms to sides until elbows are
shoulder height. Maintain elbows' height
above or equal to wrists. Lower and repeat.
Triceps
Lying Barbell triceps extension
Instructions
Preparation
Lie on bench with narrow overhand
grip on barbell. Position barbell over
forehead with arms extended.
Execution
Lower bar by bending elbows. As bar
nears head, move elbows slightly back
just enough to allow bar to clear
around curvature of head. Extend
arms. As bar clears head, reposition
elbows to their former position until arms
are fully extended. Repeat.
Triceps push-down (machine)
Instructions
Preparation
75. 75
Face high pulley and grasp cable attachment
with narrow overhand grip. Position elbows
to side.
Execution
Extend arms down. Return until forearm is
close to upper arm. Repeat.
Power Exercises
Push press and Push Jerk Variation
Instructions
Preparation
Grasp barbell from rack or clean barbell
from floor with overhand grip, slightly
wider than shoulder width. Position bar
chest high with torso tight. Retract head
back.
Execution (Jerk)
Dip body by bending knees, hips and
ankles slightly. Explosively drive
upward with legs, driving barbell up off
shoulders, vigorously extending arms
overhead. Return to shoulders and repeat.
76. 76
Power Clean
Instructions
Preparation
Stand over barbell with balls of feet positioned under bar pointing forward, hip width's apart or
slightly wider. Squat down and grip bar with overhand grip slightly wider than shoulder width
(thumbs length from ends of knerlings on Olympic bar). 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, vigorously raise
shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to
contact thighs. Jump upward, extending body. Shrug shoulders and pull barbell upward with
arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body
under bar, rotating elbows around bar. Catch bar on shoulders before knees bend lower than 90°.
Stand up immediately so thighs ride no lower than parallel to floor.
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 (as shown). 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).
77. 77
Hang Clean
Instructions
Preparation
Stand with barbell with overhand grip slightly wider than shoulder width. Feet point forward
hip's width apart or slightly wider. Bend knees and hips so barbell touches mid-thigh; shoulders
over bar with back arched. Arms are straight with elbows pointed along bar. Chest is spread and
wrists are slightly flexed.
Execution
Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing
elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating
elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of
squat, stand up immediately.
Return
Bend knees slightly and lower barbell to mid-thigh position.
78. 78
Plyometric
Squat jump
Instructions
Preparation
Get into a squat position with feet
shoulder-width apart. Interlock fingers
and place hands behind head.
Execution
Explosively jump up to a maximum
height, then land in the squat position and
immediately repeat the jump.
Pike Jump
Instructions
Preparation
Get into a comfortable, upright stance with
feet shoulder-width apart. Begin with a
countermovement.
Execution
Explosively jump up, keeping the legs
straight and together, try to lift them to the
front and try to touch the toes with both
hands. Land in the starting position and
79. 79
immediately repeat the jump.
Double leg vertical jump
Instructions
Preparation
Get into a comfortable, upright stance with
feet shoulder-width apart. Begin with a
countermovement.
Execution
Explosively jump up, using both hands to
assist, and reach a target. Land in the
starting position and repeat the jump. Allow
recovery time between jumps.
Single leg hop
Instructions
Preparation
Get into a comfortable, upright stance on one foot.
The nonjumping leg is held in a stationary position
with knee flexed during the exercise.
Execution
Explosively jump forward, both arms to assist.
Land in the starting position and immediately
80. 80
repeat the hop using the same leg. Repeat with the
opposite leg after a brief rest
Power skip
Instructions
Preparatory
One leg is lifted to approximately 90º of hip and
knee flexion.
Execution
Jump Up and forward on one leg, move the flexed,
nonjumping leg up and into greater hip and knee
flexion while jumping. Both arms should be used to
assist with the upward movement. Land in the
starting position on the same leg. Immediately
repeat the skip with the opposite leg.
Squat Box Jump
Instructions
Preparatory
Facing the plyometric box with hands clasped
behind the head, get into a comfortable, upright
stance with feet shoulder-width apart.
Execution
Jump onto the top of the box using both legs. Land
on both feet in a half squat position, step down from
the box, and repeat.
81. 81
Depth Jump with standing long jumps
Instruction
Preparatory
Get into a comfortable, upright
stance with feet shoulder-width
apart on the plyometric box; toes
should be near the edge of the
box.
Execution
Land on the floor with one foot.
Upon landing, immediately
jump forward as far as possible
with both feet.
82. 82
Depth Jump
Instruction
Preparatory
Get into a comfortable,
upright stance with
feet shoulder-width
apart of the plyometric
box; toes should be
near the edge of the
box. Step from the
box.
Execution
Land on the floor with both feet. Upon Landing, immediately jump up as high as possible.
Note 1 – When stepping from the box, step straight out. Do not first jump up or lower your
center of gravity as you step down, as these adjustments will change height from which the
exercise is performed.
Note 2 – Time on the ground should be kept to a minimum. Intensity may be increased by
increasing the height of the box. Begin with a height of 12 inches (30cm).
