Content List

Introduction

 

Part A  Methods of Teaching Strength Training Exercises                                                   

                 Knowing versus doing

 

                    The traditional approach to teaching strength training exercises

 

                    Identifying dominant learning modalities

 

                    Limitations of the traditional approach

 

                    Establishing the foundations for a method of teaching

 

                    Strategies for improved teaching

 

            An Alternative Model for Teaching Strength Training Exercises

1.  Prior to the first training session

                             2.  On each training day, prior to commencement of the session

                        3.  During each training session

4.   At the end of each training session

 

Part B  Teaching Progressions for Strength Training Exercises                                           

                    Major Muscle Groups and Actions      

                              1.  Trunk

                              2.  Lower body

                              3.  Upper body

                   Training Methods

1.   Stability / control methods and general fitness.

2.   General strength and hypertrophy methods (increase muscle size)

3.   Maximal strength methods (absolute and relative strength)

4.   Explosive power methods.

5.   Quickness / stretch-shortening cycle (SSC) methods

6.   Strength Endurance

                       

                        Exercise ‘Family Trees’

                             1.  Trunk

i.  Trunk Flexion

a.     Slow curl ups

b.     Curl ups

c.     Weighted curl ups

d.     Medicine ball curl ups

e.     Medicine ball catch and pass in curl up position

f.      Maximum speed curl ups

                            ii.  Hip Flexion

                                  a.    Thin tummy variations             

b.     Toes to sky variations

c.     Knee up variations on appropriate level of incline or external load

d.     Self leg throw of medicine ball

e.     Partner leg throws

f.      Maximum rep knee ups

                            iii. Lateral Trunk Flexion

a.     Slow Side Raises on the Ground

b.     Standing DB or cable Side Raises

c.     Side Raises on the Roman Chair

d.     Side Raises on Roman Chair with Med Ball Pass

e.     Maximum Speed Side Cable Raises

f.      Side Raises on the Ground

 iv.  Trunk Extension

a.     Slow Speed Back Extensions on Roman Chair

b.    Good Mornings

c.     Deadlift

d.    Power Clean and Variations

e.     Medicine Ball Backward / Overhead Throws

f.      Back Extensions on Roman Chair

                            v. Hip Extension

a.     Slow Speed Hip/Thigh Extension face down on a bench with legs off the end

b.    Weighted (eg. ankle weights) Hip/Thigh Extension

c.     Deadlift

d.    Power clean

e.     Total Hip Machine hip extensions

f.      Hip/Thigh Extension face down on a bench with legs off the end

 vi.  Trunk Rotation

a.     Seated tubed-stick rotations

b.     Russian Twist

c.     Weighted Russian Twist

d.     Partner Medicine Ball Rotation/passes

e.     Medicine Ball throws to the side

f.      Wrist to Knee Curl up

                                      vii.  Hip Rotation

a.     Bent knee slow speed hip rotations

b.     Straight leg hip rotations

c.     Straight leg with ankle weights

d.     Medicine Ball between ankles hip rotations

e.     Partner lateral leg throw

f.      High repetition bent-knee hip rotations

 

2.   Lower body

                             i.  Quad Dominant

a.     Co-contraction partial lunge

b.     Static lunge

c.     Squat

d.     Explosive Squat

e.     Jump squat

f.      Squat                                

                             ii.  Quad Dominant

a.     Lying single leg hip-thigh extension

b.     Single leg bent knee deadlift

c.     Deadlift

d.     Power clean

e.     Jump shrug

f.      Deadlift

 

                                     3.   Upper body

                                                   i.  Vertical Pulling

a.     Scarecrow

b.     Lat pulldown

c.     Chin up

d.     Chin up

e.     Overhead medicine ball throw

f.      Lat pulldown or chin up

                                                   ii.  Vertical Pushing

a.     Single arm control lateral arm raises

b.     DB shoulder press

c.     Bar shoulder press

d.     Push press

e.     Push jerk

f.      Shoulder press

                                                    iii.  Horizontal Pulling

a.     Flutters

b.     Prone DB row

c.     Seated row

d.     Seated row

e.     Horizontal lateral throw

f.      Seated Row

                                                     iv.  Horizontal Pushing

a.     External DB rotation

b.     DB bench press

c.     Bench press

d.     Accelerated bench press

e.     Medicine ball chest catch and pass

f.      Bench Press

 

                               

Part C     Checklists for Teaching Models

 

Model A       Individualised program - individualised supervision                                  (coach : athlete ratio = 1:1)

Model B       Individualised program - small group supervision

    (coach : athlete ratio = 1:2-6)

Model C       Group/positional program - small group supervision

    (coach : athlete ratio = 1:6)

Model D       Group/positional program - medium group supervision

    (coach : athlete ratio = 1:7-12)

                Model E           Group/positional program - large group supervision

    (coach : athlete ratio = 1:>12)

 

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