chapter8

Chapter 8: Upper Body Training

Movements to Program

• Lower Extremity Movements:
  • Squat
  • Hinge
• Upper Extremity Movements:
  • Push
  • Overhead Press
  • Pull:
  • Vertical Pull
  • Horizontal Pull

Strength Standards

Dan John Strength Standard

• Bench Press = Front Squat = Clean

Mike Boyle’s Revised Strength Standard

• Bench Press = Split Squat = Clean = Chin Up

Dan John High School Football Standard

• Clean: 205 pounds
• Bench: 205 pounds
• Squat: 255 pounds
• Clean + Jerk: 165 pounds

Alternative Mike Boyle Strength Standard

• 5RM (5 Repetition Maximum) correlations:
  • Bench Press = Hang Clean = Rear-foot-elevated Split Squat = Chin-Up

Chin Up – Progression 1A

Technique

• Grip: Supinated grip (palms facing towards you)
• Extension: Fully extend elbows
• Scapular Movement: Allow scapula to elevate slightly
• Execution: Perform a strict chin-up (no kipping allowed)

Regressions

• Use heavy-duty resistance bands for assistance:
  • Loop over bar and place the band on the knee

Eight-Week Chin-Up Progression

• Starting Requirement: Can perform at least 1 unassisted chin-up
• If able to perform 10 unassisted chin-ups:
  • Add weight using a dip belt

Parallel-Grip Pull-Up – Progression 1B

Technique

• Grip: Neutral grip
• Execution: Perform as a regular chin-up with a revised grip
• Muscle Focus: Less emphasis on the biceps brachii, more focus on the brachialis and brachioradialis

Pull-Down Variations – Regression 1

• Recommendation: Only perform lat pull-downs for individuals who cannot do a minimum of 5 assisted chin-ups:
  • Overweight athletes
  • Young kids
  • Older adults

Coaching Cue

• Push your chest toward the machine
• If possible, use a functional trainer

Pull-Up – Progression 2

Technique

• Grip: Pronated grip (palms facing away)
• Execution: Perform a regular chin-up
• Muscle Focus: Places more stress on the back musculature and less on the upper arm muscles
• Note: Avoid this exercise if the athlete has shoulder issues

Sternum Chin-Up – Progression 3

Technique

• Execution: Pull the sternum up to the bar
• Difficulty: This is an advanced technique requiring greater use of scapular retractors
• Range of Motion: Increases the range of motion of the chin-up by 3-4 inches

X Pull-Down – Baseline

Technique

• Starting Position: Arms crossed with thumbs down
• Execution: Pull handles toward the chest
• Completion: Finish with elbows at each side in a supinated grip

Alternating X Pull-Down – Progression 1

Technique

• Setup: Stabilize one shoulder in W position
• Movement: Move the other shoulder in the X pull-down pattern described earlier

Dumbbell Row – Progression 1

Technique

• Stance: Wide squat-type stance
• Body Position: Lean forward
• Hand Position: Place one hand on bench, maintaining a slightly arched back with tight abs
• Movement:
  • First move scapula, then bring the elbow and dumbbell back to the hip

Cat-Cow – Regression 1

Common Error

• Inability to maintain a slight arch in the back

Technique

• Position: Quadruped
• Movement: Create a hump in the back (like an angry cat), then create a substantial arch in the back

Bench Straddle Row – Regression 2

Common Error

• Inability to keep knees wide in squat stance

Technique

• Setup: Straddle the bench with weight on one side
• Movement: Scoot stance toward the side with added weight, using the bench to prevent knee valgus on the other leg
• Execution: Perform a normal dumbbell row

Suspension Trainer Inverted Row – Progression 2

Technique

• Setup: Set up suspension trainer with rings at waist height
• Position: Place feet on a plyo box so the body is parallel to the floor with toes pointed up and feet together
• Movement: Pull chest to handles and repeat

Regressions

• Option: Place feet on the floor and lean back

Progression

• Option: Add weight vest for increased difficulty

Single-Arm, Single-Leg Row (Static Hips) – Baseline

Technique

• Stance: Single-leg stance stabilizing ankle, knee, and hip
• Movement: Complete row with the opposite arm, starting with the thumb down and finishing with the thumb up
• Incorporation: Thumb down to thumb up motion engages rotator cuff muscles

Single-Arm, Single-Leg Row (Dynamic Hips) – Progression 1

• Execution: Perform the same movement while leaning toward the cable column

Single-Arm, Double-Leg Rotational Row – Progression 2

Technique

• Position: Half squat with feet in a shoulder-width stance facing the cable machine
• Execution: Squat and rotate to grab the low pulley, then stand up and row the pulley handle to the hip

Upper Body Pressing Exercises

• Recommended Exercises: Program bench press, dumbbell press, and other supine presses as well as functional exercises
• Timing: Supine and overhead presses should not exceed 30 minutes, twice per week
• Objective: Balance in Programming
  • Do NOT overemphasize a specific exercise

Push-Up – Baseline

• Combination Exercise: Merges upper body training with core development
• Ideal For: Excellent for larger athletes as it improves strength to body weight ratio

Standing Cable Press – Regression 1

Benefits

• Allows control over load/intensity
• Core is engaged due to standing and pressing
• Can also be done unilaterally

Feet-Elevated Push-Up – Progression 1

• Execution: Feet should be elevated while performing a push-up
• Height: Elevation should be between 12-24 inches

BOSU Ball Push-Up – Progression 2

• Purpose: Introduces instability
• Positioning: Places hands in a more sports-specific position

Overhead Pressing

• Focus: Barbell vs unilateral dumbbells/kettlebells
• Common Error: Backward lean of the lumbar spine

Half-Kneeling Position

• Stabilization: Position stabilizes the lumbar spine, forcing the lifter to use shoulders instead of the pectorals

Half-Kneeling Alternating Kettlebell Press – Baseline

Technique

• Position: Half-kneeling position with kettlebells at shoulder level
• Grip: Thumbs touching the anterior deltoids
• Movement: Drive the kettlebell up and rotate the palm forward, lowering the weight back down and repeating on the opposite side
• Muscle Engagement: This motion forces external rotation, activating the subscapularis (to resist external rotation) and can alleviate pain associated with overhead presses

Bottom-Up Kettlebell Press – Regression 1

• Purpose: If experiencing pain in half-kneeling KB press
• Execution: Perform the same movement but with kettlebell in bottom-up position, recruiting more shoulder stabilizers and reducing pain

High Split Alternating Press – Progression 1

Technique

• Position: Standing with one foot on an incline bench, stabilizing lumbar spine
• Movement: Lean into the front foot and execute a press as described before

Standing Alternating Dumbbell Press – Progression 2

• Indication for Progression:
  • Must have mastered pressing with shoulders
  • Must NOT exhibit arching of the back or shifting of hips (to avoid inclined press)
• Execution: Alternate pressing one arm and then the other

Standing Shoulder Circuit

• Instruction: Complete these exercises together in a single workout
• Purpose: Helps stabilize the scapula to the rib cage, which prevents injuries and improves force production
• Individual Exercises:
  • Y: Arms at 45 degrees above shoulder level, thumbs pointed up
  • T: Arms at shoulder level, thumbs pointed up
  • Key Point: Keep arms at shoulder level, do not allow them to fall below
  • W: Upper arms at 45 degrees below shoulder level

Sports Flex High-Low (Y-W) Combo

Technique

• Movement: Move one arm into W position while the other moves into Y position

Coaching Cue

• Imagine performing the Gator Chomp at a University of Florida game

Sports Flex T

Technique

• Position: Bring both arms into T position

Coaching Cue

• Gimme a T

Standing External Rotation

Technique

• Setup: Stand with elbow positioned forward at 90 degrees shoulder flexion and 90 degrees horizontal adduction
• Movement: Bend elbow to 90 degrees and use opposite hand to support under the elbow
• Execution: Perform an external rotation