asca l1 fundamental strength & power exercises & techniques

8/16/2019 ASCA L1 Fundamental Strength & Power Exercises & Techniques

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FUNDAMENTAL STRENGTH AND POWER EXERCISES AND VARIATIONS

PO Box 3586 Helensvale Town Centre, QLD, Australia, 4212 - p +61 7 55026911 - f +61 7 56657358 - e [email protected]


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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Bridging the gap between sport science and practical application.

FUNDAMENTAL STRENGTH EXERCISES

Movement / Action Primary Barbell Associated Barbell DB Assistance Isolation

Upper BodyPushing

Bench press Incline / decline press

Narrow / close grip

DB bench press

(all angles)

DB flies*

Bar dips Bench dips DB tricep ext.* Tri push/ext.*

Military press Press b neck DB press* DB raises*

Upper Body Pulling Chin / pull-up Pulldown/ups* DB pullovers* Bicep curl*

Bent Rows Seated row DB rows 1-arm*

High Pull Upright row DB upright 1-arm*

Lower BodyPushing

Back squat Front squat DB squat 1-leg squats

Lunge*(all angles)

Split squat DB lunge Leg ext.Leg press

Lower Body Pulling Deadlift Romanian deadsGood mornings

DB stiff leg Back/rev. ext.*Leg curl / bridge

Torso / Abdominal Upper Flexion Lower Flexion Twisting Stability*

Crunch Rev. crunch Diag. rev. crunch Hover

Situp Knee-up Diag. knee-up/sit-up Side hover

Wood chop

FUNDAMENTAL POWER EXERCISES

Primary Variations Associated

Upper body pushing Bench Throw

(Smith machine)

Clap push-ups 1-arm throws

Medicine ball throws

Lower Body Leg Push Jump Squat(free or Smith)

Alternating leg jumpsquats

All jumping/boundingplyometric exercises

Whole Body Pull Power Clean Power shrug/Top pull

Basic Olympic liftvariations

Whole Body Push Push press Split leg push press DB push press

* denotes all variations in angle or performance


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Table 1 - Guide for determining 1RM from varying repetitions performed to maximum effort. An estimate of 1RM ismade when the weight lifted is multiplied by the reconversion factor according to the number of repetitions that wereperformed with that weight.

% 1RM # Reps Reconvert.

100 1 -

95 2 1.0592 3 1.08

89 4 1.12

86 5 1.16

83 6 1.2

81 7 1.23

79 8 1.26

77 9 1.29

75 10 1.33

73 11 1.36

71 12 1.4

69.5 13 1.43

68 14 1.47

66.5 15 1.5

65 16 1.53

64 17 1.56

63 18 1.58

62 19 1.61

62 20 1.63

Table 1 provides a useful guide as to the relationship between repetitions performed and %1RM between 1 and 20 repswith a reconversion factor to estimate 1RM from a “max reps” effort or test. It is very accurate up to 80% 1RM butbecomes slightly less accurate further away from 80%. Obviously individuals will vary. Testing of 1RM or even a simple

“max reps” test in the bench press, reverse grip chin and squat should provide the strength coach with data about theathletes strength. Most athletes lift proportional weights in exercises related to those two upper body tests (pressingexercises and pulling exercises) and proportion to the squat for the lower body.


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Table 2 - A guide for selecting resistances based upon performance in 3 key exercises such as the bench press, pull-up (chin-up) and full squat. For example, if an athlete trains the bench press with 60 kg for 10 reps, the appropriateresistances to use for incline press for the same amount of reps, would be 47.5 kg (60 kg x 80% = 48) and for the DBbench press would be 20 kg each DB (60 kg x 33% = 20kg). As the bench press and pull-up strengths are similar inmost athletes, the bench press training weight can often be used to select the pulling exercises as well if pull-up strengthis not measured directly or unknown.

Upper Body

PressExercises

% resistance to

use ascompared to thebench press forthe same # of

reps

Upper Body

Pull Exercises

% resistance to

use ascompared to thePull-up for thesame # of reps

Lower Body

Exercises

% resistance to

use ascompared to thefull squat for thesame # of reps

Bench press 100% Supinated pull-up

100% Full squat 100%

Decline press 105% Pronated pull-up 90% Front squat 80%

Incline press 80% Close grip PLD 95% Lunge 40%

Narrow grip BP 90% Wide grip PLD 90% Step-up 40%

Close grip BP 80% Wide b neck PLD 75% 1- leg squats 40%

DB bench 33%* each DB Seated row 75% Lateral lunge 25%

Press b neck 50% Bench pull 65% Romaniandeadlift

75%

Front press 50% Upright row 50% Pull to waist 80%

DB shoulderpress

17.5% each DB 1-arm DB row 33% * each DB Power clean 65% * generalguide

* denotes 33% per DB ** this is only a guide as power clean can be tested (reps test or 1RM))

Table 2 outlines the general relationship between the weights lifted in a number of different exercises according to whatthey can lift in the related core exercises. For example, if an athlete tests at 100 kg for a 1RM in the bench press, thentheir incline press 1 RM would be around 80 kg. If the same athlete tests at 100 kg in the reverse grip chin (90 kg bodyweight + 10 kg tied to the waist), then their 1RM upright row would be around 50 kg.

By scheduling repetitions according to the exercise group (upper body pressing, upper body pulling or lower body)system, it is simple to determine the starting resistance for the bench press and RG chin and then determine theresistances for the other exercises from there. For example, if the first workout for bench press requires 3 x 10 @ 67.5kg, then the DB bench resistance to be used for 10 reps would be 22.5 kg (67.5 kg x 33%), front press for 10 reps wouldbe 32.5 kg (67.5 kg x 50%) and so on. Thus some simple tests in key performance indicator (KPI) tests such as benchpress, chin-up and squat allow us to prescribe almost all the weights for an athlete’s training.

For determining the exact resistance to be used for power exercises such as bench throws and jump squats (where there is no 1RM testing) a simple relationship also exists. For both exercises, use about 50% of the resistanceused in the corresponding strength exercise for that week. For example, if bench press and full squat wereperformed with 100 kg and 140 kg for the designated number of repetitions, then bench throws and jump squatsshould be performed with resistances working up to 50 kg and 70 kg respectively for their designated number ofrepetitions.


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Lower Body Pushing – Squat Related Movements

Squat

Fig 1 – The bar positionis on the shoulders, notneck.

Fig 2 – The stance: feetshoulder width apart & toesand knees pointing out.

Fig 3 – Body straight andheld tight, head held up.

Fig 4 – Descend viapushing hips down andback, shins remain asvertical as possible.

Fig 5 – Descentcontinues – This is a half-squat position.

Fig 6 – Parallel squatposition – Knees are stillbehind toes

Fig 7 – Full squat position – Knees still behind toes, feetflat on floor.

Fig 8 – Full squat position – Note the wide stance,shin and knee position.

Typical squat techniques faults!

Fig 9 – Bar on theneck, grip too wide.

Fig 10 – Toesstraight ahead.

Fig 11 – Toesstraight stancecausing forwardlean.

Fig 12 – Kneesbending first

Fig 13 – Kneesbedning first – Heelscoming off ground&/or forward lean.


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Lower Body Pulling Movements: Deadlift Related Movements

DeadliftsFig 1 – Start of deadliftfrom floor. Note the flatback and near verticalshins.

Fig 2 – Push feet into floorto start the lift. At the half-way mark, back is still flatand shins vertical.

Fig 3 – The finish of thedeadlift and also the startposition for Romaniandeadlift.

Fig 4 – the Romaniandeadlift at the bottom ofthe lift. From this positionreturn to the start as in Fig3. Bar touches the thighsthe entire way.

Common deadlift technique faults!

Fig 5 – Bar is too far fromthe shins, back isrounded.

Fig 6 & 7 – Bar is too far away from body during lift,causing the back to round.

Fig 8 – Bar is close toshins, but back s rounded.The result will be thesame for figs 6 & 7.

Fig 9 – Goodmorning bottomposition. Start &finish is standingstraight.

Fig 10 – DB stiff-legdeadlift at bottomposition. Start &finish is the lockoutposition as per fig 3.

Fig 11 – Top positionfor hamstring bridge.Start is lying on floor.Can be done with 1-(more difficult) or 2-legs.

Fig 12 – Bottomposition for backextension.Fromhere, return to aposition parallel tothe floor.

Fig 13 – Topposition for reverseback extension.From here, return toa position parallel tothe floor.


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Upper Body Pulling Exercises - Chin-Up, Pull-Down & Rowing Exercises.

Fig 1 – Widepronated grip chin-up. Start position.

Figs 2 & 3 – Close supinated (reverse) gripchin-up. Start and finish positions.

Figs 4 & 5 – Start and finish positions forwide pronated-grip front pull-downs.

Fig 6 – Finishposition for pull-down behind head.

Figs 7 & 8 – Start and finish for neutral grippull-down.

Figs 9 & 10 – Start & Finish for supinated(reverse) grip pull-down.

Figs 11 & 12 – Start & finish for seated rows. Fig 13 – Start of bent over

rows. From this positionpull the bar to thestomach. Note the flatback.

Faulty tachnique for all

rowing exercises!Fig 14 – Rounded back.

Figs 15 & 16 – Start and finish position for high pull. Figs 17 & 18 – Start & finish for upright row. Note thatthe elbows are higher than the wrists.


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Upper Body Pushing Exercises: Horizontal or Bench Press Related Movements.

Bench Press

Fig 1 – Start & finish of bench press. Fig 2 – Descent of movement. Figs 3 & 4 – Bottom of bench pressmovement, with elbows out to sides.

Fig 5 – Start & finish ofincline press.

Fig 2 – Bottom position ofincline press.

Fig 7 – Start & finishposition of narrow/close

grip bench press.

Fig 8 – Bottom position ofnarrow grip bench press.

Elbows close to the sides.

Fig 9 – Start & finish ofdumbbell bench press.

Fig 10 – Bottom position ofDB bench press.

Fig 11 – DB flies start &finish

Fig 12 – Half-way to thebottom position of DB flies.

Technique fault for bench press movements!Fig 13 – Lifting buttock off bench and bouncing weights off the chest.


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Upper Body Pressing Movements: Overhead Pressing Related Movements.

Faulty technique inoverhead pressing!

Fig 1 – Military or frontpress start & finish.

Fig 2 – Press behind neckstart & finish.

Fig 3 – Top or lock-outposition for both exercises.Bar is locked directly over-head.

Fig 4 – Bar is pushedaway from and locked-outin front of, not over thebody.Note the back hyper-

extension.

Fig 5 – DB Shoulderpress

Fig 6-8 – Various DB Shoulder raise exercises

Front raise Side or lateral raise Rear raise

Upper Body Pressing Movements: Downwards Pressing Or Dipping Related Movements

Fig 9 – Start & finishof bar dips.

Fig 10 – Bottomposition of bar dips.

Fig 11 – Bottomposition of benchdips. Return to lock-out position.

Fig 12 – Triceppushdown start &finish

Fig 13 – Triceppushdown bottompushdown.


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Introductory Power Exercise Techniques

Introductory Upper Body Power Exercises: Bench Throws

Fig 1 – Bottom position for benchthrow.

Fig 2 – The bench throw entailsrelease of the bar & must beperformed in a Smith machine.

Fig 3 – The 1-arm bench throw onan incline bench.

Introductory Lower Body Power Exercises: Jump Squats

Fig 4 – Bottom position for the jumpsquat. After starting from thestanding position, descend quickly tothe bottom &…..

Fig 5 - ……quickly ascend into a jump, wit feet leaving the floor.

Fig 6 – The alternating or split-leg jump squat.

Introductory Whole Body Power Exercises: Push Press

Fig 7 – Push press start position,elbows under the bar, look straightahead.

Fig 8 – Dip the knees slightly. Fig 9 – Use legs and arm to drive topush the bar back overhead, elbowsbeside the ears.

Faulty technique! Fig 10-12 – Excessive knee dip, heels come off the floor. Pushing barbell in front of body looking up.


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The Power Clean From the Hang and its Derivatives

Fig 1 – Standingstart position forpower clean fromhang & relatedexercises. Noteelbows turned outalong the bar.

Fig 2 – The ‘hang’position.

Fig 3 – The topposition for powershrug.

Fig 4 – The topposition for top orhigh pulls.

Fig 5 – The rack orfinal position forpower clean fromhang.

< ---------Top Pull --------- >

Technical Faults!

Fig 6 – Round back in hang

position.

Fig 7 – Shoulders behind bar.

Knees too far forward at

hang position.

Fig 8 – Elbows pointing back,

not along the bar, means the

arms, not legs, will initiate

the lift &……

Fig 9 - …. Will result in a

reverse wrist curl and back

hyper-extension movement.


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Fundamental Torso & Abdominal Training Exercises

Upper Abdominal Flexion and Twisting Exercises

Fig 1 – Top position for crunch. Startposition is with shoulder bladeslightly touching floor.

Fig 2 – Sit-up or curl-up. Fig 3 – Diagonal sit-up (curl-up)

Lower Abdominal Flexion and Twisting Exercises

Fig 4 – Start & finishposition for reverse crunch.

Fig 5 – Top position forreverse crunch. Can also be

performed diagonally.

Fig 6 – Hanging knee-upcan be done straight up

or……..

Fig 7 – diagonallyhanging knee-ups.

Torso and Abdominal Stability Exercises

Fig 8 – Hover hold. Fig 9 – Side hover hold.

asca l1 fundamental strength & power exercises & techniques

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