strength and conditioning

program for strength

<6 reps at >85% 1RM, 2-5mins rest between sets,

program for power

3-5 reps at 75-85% 1RM, 2-5 mins rest

program for hypertrophy

6-12 reps at 67-85% 1RM, 30s-1min rest

introduction

• introduce self

• ask goals

• Purpose of training is to achieve ^goal using main muscle groups

• Overview of session: demonstration with explanation, then the client completes load 6 reps with minimal weight and then load 

• ESSA pre screening

Exercise demonstration

• complete one rep with explanation

  • how and why for each part

  • safety issues for each step

• THEN complete 6 reps with no explanation (make sure to do breathing)

client execution

• first set with RPE of 1-3 (light or no effort), 6 reps

• client error- if major error, correct them while they are doing the lift 

• second set with RPE 4-5 (medium/hard effort) - check in before they do the lift

• make sure to collar barbells - link to safety 

conclusion

• based on goal.. prescribe following week of training

• ask client if they have any questions

muscles for bench press

pec major, delts, triceps (chest shoulders, upper arms)

muscles for shoulder press 

delts, upper traps, triceps (shoulders, upper back, upper arms) 

instruction for lunge

• pronated grip, neutral wrist, slightly wider than shoulder width apart

• rest bar across deltoids and middle traps, below c7 (bump on back of neck)

• lead foot takes a large step forward with toes pointing straight

  • ensure stability

• bend front leg until thigh is parallel to the groud

• push up through front leg

  • make sure to exhale while pushing up

instruction for deadlift

• feet shoulder width apart, toes pointed slightly out

• grasp bar with lock grip - one hand pronated, one supinated

  • make sure switch this between sets

• grip slightly wider than shoulder , elbows extended and arms outside the knees

• when pushing, extend the hips first followed by extending the knees until they are fully extended (not locked)

  • breathe out

  • take a moment at the top to regain stability - safety

• on the down- flex the hips followed by the knee

• return the bar gently to the floor- no bounce

instruction for shoulder press 

• pronated grip, slightly wider than shoulder width apart

• bar rests on upper chest 

• take small steps back

• feet shoulder width apart, knees slightly bent 

• up- extend the elbows, allow barbell follow slight arc (safety to not hit the head)

  • breathe out

• slight pause at the top to regain control

• lower barbell in controlled way for stability and do not bounce bar on chest to prevent injury

• pause slightly at the bottom

instruction for bench press 

• barbell wider than shoulder width apart, closed grip

• ensure 4 points of contact with the bench (head, shoulders, butt, feet) 

• lower bar to lightly touch the chest (do not bounce or arch back) 

• up- controlled push up until elbows fully extended 

  • breathe out