Resistance Training - Power

-- ability of the neuromuscular system to produce the greatest force in the shortest time
-- power = force (weight) X velocity (speed moved)
-- applied at more realistic speeds and forces seen in everyday life
-- an increase in either force or velocity will produce an increase in power

Total Body

• Two-Arm Push Press
• Barbell Clean

Chest

• Two Arm Medicine Ball Chest Pass
• Rotation Chest Pass

Back

• Medicine Ball Pullover Throw
• Soccer Throw

Shoulder

• Front Medicine Ball Oblique Throw
• Overhead Medicine Ball Throw

Legs

• Squat Jump
• Tuck Jump

Resistance Training - Strength

Strength
-- ability to produce and maintain force production for prolonged periods of time
-- helps to increase core and joint stabilization - which is the foundation for hypertrophy, strength and power
-- muscular endurance of core focuses on recruitement of muscles responsible for postural stability (type 1 muscle fibers)
-- use HIGH reps to improve muscular endurance
-- 2 sets of 20-28 reps 2 days per week increased local muscle endurance

Hypertrophy
-- enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
-- low to intermediate reps, with progressive overload lead to hypertrophy
-- usually type 2 muslces


Maximum Strength
-- ability of the neuromuscular system to produce internal tension to overcome an external load
-- the degree of internal tension is the result of strength adaptations
-- any program should train all muscle actions in different planes of motion
-- usually type 2 muscles

Total Body Exercises

• Multi planar step up balance, curl to overhead press Regression: omit balance Progression: Frontal Plane, Transverse Plane
• Lunge to Two Arm Dumbbell Press
• Squat Curl to Two Arm Press

Chest Exercises

• Flat Dumbbell Chest Press
• Barbell Bench Press

Back Exercises

• Seated Cable Row
• Seated Lat Pulldown

Shoulder Exercises

• Seated dumbbell shoulder press
• Seated shoulder press machine

Biceps

• Seated Two Arm Dumbbell Biceps Curl
• Biceps Curl Machine

Triceps

• Cable Pushdown
• Supine Bench Barbell Triceps Extension

Legs

• Leg Press (Hip Sled)
• Barbell Squat

Resistance Training - Stabilization

-- ability to provide optimal dynamic joint support to maintain correct posture during all movements
-- getting the right muscles to fire, with the right amount of force in the proper plane of motion and at the right time
-- requires optimal recruitment of prime movers

-- repeatedly training on unstable surfaces increases body's ability to balance and stabilize itself
-- improper stabilization can negatively affect a muscle's force production
-- increases ability of kinetic chain to stabilize the lumbo-pelvic hip complex and joints during movement to allow arms and legs to work efficiently
-- type 1 muscles

Total Body Exercises

• Ball Squat Curl to Press Regression: Decrease Range of Motion Progression: (1) alternating arm (2) one arm (3) single leg

Chest

• Ball dumbbell chest pass Regression: on bench Progression: (1) alternating arm (2) single arm
• Push up Regression: (1) on knees (2) hands on bench / feed on floor (3) hands on wall / feed on floor Progression: (1) lower extremities on ball (2) hands on medicine ball (3) hands on stability ball

Back

• Standing Cable Row Regression: seated Progression: (1) two legs alternating arms (2) two legs one arm (3) single leg two arms (4) single leg alternating arms (5) single leg one arm
• Ball Dumbbell Row

Shoulder

• Single Leg Dumbbell Scaption Regression: (1) two legs (2) seated Progression: (1) single leg alternating arm (2) single leg single arm (3) proprioceptive
• Seated Stability Ball Military Press Regression (1) seated on bench Progression: (1) alternating arm (2) one arm (3) standing

Biceps

• Single Leg Dumbbell Curl Regression : (1) two leg Progression: (1) alternating Arms (2) one arm
• Single Leg Barbell Curl Regression (1) two leg Progression (1) proprioceptive modalities

Triceps

• Supine Ball Dumbbell Triceps Extensions Regression: (1) on bench Progression: (1) alternating Arms (2) one arm
• Prone Ball Dumbbell Triceps Extensions Regression (1) standing with cable Progression: (1) alternating arms (2) single arm

Leg

• Ball Squat Regression: decrease range of motion (2) holding on to a stable support Progression: squat without stability ball
• Multiplanar step up to balance Regression: (1) omit balance (2) decrease step height Progression: (1) frontal plane step up (2) transverse plane step up