Module 4A: Resistance Training Techniques: Notes on Common and Advanced Exercises

Resistance Training Techniques

Introduction

  • Focus on common and advanced resistance training exercises.
  • Emphasizes the importance of establishing fundamental movement competency before advancing to advanced techniques.
  • Mastering the basics (squat, pull, press, lift) is crucial for athlete development.

Foundational Text: Exercise Technique Manual for Resistance Training

  • The Exercise Technique Manual for Resistance Training is a required text.
  • Considered a foundational text, especially for CSCS or CPT exam preparation.
  • NSCA certification (CSCS) is valuable for mobility as a strength coach.
  • Helpful reference for UKSCA accreditation.
  • ASCA level two accreditation is obtained upon completion of the course.

NSCA's Five Basic Exercise Categories

  • Total body
  • Lower body
  • Upper body
  • Anatomical core
  • Alternative modes and non-traditional implements

Lower Body Emphasis

  • Lower body strength is vital for athletic performance.
  • Categories include hip and thigh multi-joint exercises.
  • Understanding contraction types and involved muscle groups is essential for program design.

Front Squat Example

  • The text provides images of different positions and techniques.
  • Focuses on both the lifter's and spotter's starting positions.
  • Highlights the importance of spotting.
  • May suggest alternatives to NSCA's recommendations based on practical experience.
  • Breaks down the exercise by phase (e.g., descent phase).
  • Cues include keeping elbows vertical, thighs parallel to the floor, and heels flat.
  • Understanding spotter movement to prevent injury is critical.

Progression from Basic to Advanced Exercises

  • Master basic exercises before moving to advanced modifications.
  • Maximize squatting ability as a foundational movement.
  • Address range of motion to ensure effective squatting movements.
  • Foundational movements: squatting, pressing (horizontal and vertical), and pulling (deadlifts).

Caution Regarding Social Media

  • Be cautious of social media content due to potential for misinformation and unsafe exercises.
  • Avoid "clickbait videos" demonstrating improper techniques.
  • Prioritize exercises vetted by sports scientists and accredited bodies like the NSCA.
  • Adhering to NSCA guidelines promotes success and safety.

Advanced Training Techniques

  • The lecture will focus on four major areas:
    • Squatting movements
    • Accommodating resistance training
    • Accentuated eccentric loading
    • Things not to waste time with

Practicum

  • The practicum will expose participants to various strength training techniques.
  • Aims to enhance the skills as strength and conditioning coaches.