Balance - Power

Develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position.
----- high levels of eccentric strength,
----- dynamic neuromuscular efficiency and
----- reactive joint stabilization
Try to hold landing position for 3-5 seconds.

Exercise Examples:

• Multiplanar hop with stabilization (progressions: frontal, transverse planes)
• Multiplanar single leg box hop up with stabilization (progressions: frontal, transverse planes)
• Multiplanar single leg box hop down with stabilization (progression: Frontal, transverse planes)

Balance - Strength

Involve dynamic eccentric and concentric movement of the balance leg, through a full range of motion.
---- require dynamic control in mid range of motion
---- with isometric stabilization at end range of motion
Requires greater specificity, speed and neural demand.

***** Note: balance training is OPTIONAL in Hypotrophy or Maximum Muscle Strength phases

Exercise Examples:

• Single leg squat
• Single leg squat touchdown (if cannot touch toes, have them work on reaching knee, shin,,,then toes)
• Single leg Romanian deadlift (if cannot touch toes, reach knee, shin then toes)
• Multiplanar step up to balance (start in saggital plane, progress to step up in frontal plane)
• Multiplanar lunge to balance - progress to frontal and transverse planes

Balance - Stabilization

Involves little joint motion.

Improve reflexive (automatic) joint stabilization contractions to increase joint stability.

Make sure gluteal muscles on the balance leg are contracted during all exercises to help stabilize the lower extremity.

Exercise examples:

• Single leg balance
• Single leg balance reach
• Single leg hip rotation (internal/external rotation of hip)
• Single leg lift and chip (medicine ball crosses body in diagonal)
• Single leg throw and catch (Progression: (1) trainer throws ball at various heights (2) increase distance between both people (3) increase velocity of each throw

Core - Stabilization

Exercises involve little motion through the spine and pelvis.
Focus on drawing in...then bracing during the exercises.
Typically spend 4 weeks at this level.

More important to increase proprioceptive demand via multisensory environment and multiple modalities (balls, bands, balance equipment) - than increasing external resistance

Exercise Examples

• Marching 
• Two Leg Floor Bridge 
• Floor Prone Cobra 
• Prone Iso-Abs (Plank) 
• Ball Bridge 
• Quadrupled Opposite Arm Leg Raise 
• Ball Cobra 
• Side Iso Abs

Core - Power

Improve the rate of force production of the core musculature. Stabilize and generate force at more functionally applicable speeds. Exercise examples:

• Rotation Chest Pass
• Ball Medicine Ball Pullover Throw
• Front Medicine Ball Oblique Throw
• Soccer Throw
• Side Medicine Ball Oblique Throw
• Medicine Ball Back Extension Throw

Core - Strength

Exercises involve more dynamic stabilization, eccentric and concentric strength movements of the spine while clients perform activation techniques (drawing in, bracing).

Specificity, speed and neural demands are progressed.

4 weeks at this level

Exercise examples:

• Ball Crunch
• Back Extension
• Reverse Crunch
• Cable Rotation
• Knee Up
• Cable Lift
• Cable Chop
• Reverse Hypers

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