3. Who are you?
– Coaches?
– Triathletes?
• Beginner
• Advanced
– Physical Therapist?
4. Absolute vs. Relative Strength
• Absolute Strength
– The maximum amount a person can lift in one
repetition
• Relative Strength
– The comparison of one’s demonstrable strength to
their overall body weight
• Single leg squat
• Push up
• Pull up
5. Resitance/Stength Training
• A type of physical exercise specializing in the
use of resistance to induce muscular
contraction which builds
the strength, anaerobic endurance,
and size of skeletal muscles. (wikipedia)
• Using a progressively increasing external
resistance to force a muscle into an adaptive
strength response.
6. The Importance of Resistance Training
• Increase strength and force production (speed & stamina)
• Tendon and connective/contractile tissue health
• Correct muscle imbalances
• Enhance immune function (suppressed by endurance training)
• Hormones
– Growth hormone, testosterone
– Combat cortisol
• Improve neuromuscular efficiency (intra/inter muscular coordination)
• Maintain & build bone density
• Maintain muscle mass
– Extra fat is luggage, dense muscle is functional
7. Quality vs. Quantity
• A poorly designed program executed well is
better than the best designed program executed
poorly.
• How you execute a given exercise is more
important than how much of a given exercise
you can endure.
• 1000s reps of poor execution gives you more
endurance to execute more poor quality reps
8. Purpose
• Have a purpose for the exercises that you do.
– Whether from a trusted coach or chosen yourself
– For most, the “how” will be more important than
the “why”
– Stay “inside the box" – there is a box for a reason
– Risk vs. reward
10. Fundamental Exercises
• What do they all have in common?
– Neuro-developmental patterns
– Multi join / compound movements
– Combine stability and mobility
– Neuro-reflexive core & postural activation
– High metabolic cost
16. Fundamental Exercises
• What do they all have in common?
– Neuro-developmental patterns
– Multi join / compound movements
– Combine stability and mobility
– Neuro-reflexive core & postural activation
– High metabolic cost
17. Bird Dog
• Resemblance to crawling –> walk -> run
• Reflexive core integration
• Stable trunk – mobile limbs
• Static and dynamic control
• Deep neck flexor activation
• Rotational stability
• Posterior chain activation
19. Common Mistakes
• Forward head posture
• Scapular winging
• Excessive spine movement
– Lifting leg too high
– Too much anterior hip stiffness
• Poor pelvic control
– Hip drops or rotates or shifts
20. Bird Dog Regressions
• Bench on Stomach
• Quadruped brace w/ perturbations
• Single arm/leg only
• Improve Hip flexor extensibility
• Improve shoulder and thoracic spine mobility
21. Bird Dog Progressions
• In-line hand placement
• Hand and foot drawing
• Band resisted (pull and push)
• Partner perturbations
• Unstable base *
• Remove foot contact
• Same leg – same arm
• Straight leg & arm
22. Prone Plank
• Elbows or straight arm
• Straight arm
– More incline
– More challenging on shoulders
• Elbows
– Less incline
– Increased core challenge
• Hold for # breaths or set time duration
24. Plank Performance
• Straight line from ankles to ears
• Keep chin tucked
• Limit ‘humped back’
• Avoid hip sag
25. Mistakes
• Over dominant rectus abdominus
– Humped backed
– Focus more on side plank and external obliques
– Improve t-spine mobility
• Forward head
• Hip sag
• Hips too high
27. Push Ups
• Increase scapular stability
• Great core exercise
– A plank with changing elevation
• Execution
– Straight body line (hips and shoulders move together)
– Keep chin tucked
– Arms 45° at side
– Vertical forearm
– Chest arrives first
31. Mistakes
• Forward head
• Elbows too wide
• Hip sag
• Excessive kyphosis
• End range arm extension + anterior tilt
32. Progressions
• External resistance
– Resistance bands
– Weighted vest
– Chains
• Feet elevated
• One footed
• Isometric bottom hold
• Partner perturbations
33. Squat
• Performance
– Knees out
– Hips back
– Weight on mid-foot & heal
– Chest up
– Shin angle ≈ torso angle
34. Regressions
• Improve ankle and hip mobility
• Heel lift
• Bottoms up
• Suspension assisted
• Hips to wall
• Weighted reach
• Squat to box
• Mini Band @ knees
• Resistance band assisted
48. Progressions Forward & Rev. Lunge
• Weighted vest
• DBs at side
• Front Loaded
– Barbell, KB, DB
• Offset DB
– At side or racked
• Overhead weight
• Walking variations
• Sliding
51. Contact Information
Owner & Head Coach: Tad Sayce
info@saycoperformance.com
781-810-8221
Website
www.saycoperformance.com
Location
90 Linden Street, Suite B
Waltham, MA 02452
