STRENGTH TRAINING

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CORE LIFTS



PARALLEL SQUATS POWER CLEANS BOX SQUATS
BENCH VARIATIONS BENCH PRESS TRAP BAR


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PARALLEL SQUATS:

Parallel Squats were once thought by coaches and doctors to be a cause of knee injuries. The opposite is true if they are done correctly with straight alignment. Correct Parallel Squats will strengthen the muscles, tendons and ligaments which surround the knee from top to bottom. Show me a team with a lot of knee injuries and I will show you a team that does not Parallel Squat or that do not Parallel Squat with straight alignment. Doing Parallel Squats is like taking out an insurance policy. Put in the correct time, effort and technique and you can practically eliminate knee injuries from your program.
 Sit in the bleachers assuming a correct alignment squatting position. Set the feet in a squatting stance or "Get into an Athletic Stance." You may turn your toes out slightly for balance. "Sit Tall" and "spread your chest" which will get your backs and upper body into a correct squatting position. To check for correct alignment, the spotter should point at the middle of the knee. If you were to drop a string straight down, where would it land?
 Knees out:  You will be able to see this problem easily. The knees-out problem can easily be corrected by just widening out the stance. Widen out the stance until the knees are aligned directly over the toes. Squatting with the knees out will put unwanted pressure on the lateral collateral ligaments.
 Knees In:  Your will be able to see the knees-in problem from the bleachers or squatting. When squatting the knees-in problem will surface on the way up. The knees are usually all right on the way down when squatting. The knees-in problem is more difficult to correct and puts unwanted pressure on the medial collateral ligaments. The spotter should yell "knees" to the athlete while squatting. This is a signal to force the knees out over the toes.
 This signal may or may not work the first time. If not, the second correction technique is to lightly slap the inside of the athlete's knee. This gives the athlete a kinesthetic feel of the problem.
Knees Forward:  Many beginning squatters will want to lift their heels off the ground and bring their knees forward as the main part of their descent pattern. This puts too much pressure on the patella area besides being horribly ineffective. To correct the knee-forward problem the athlete should hold on to a partner's hands for balance. The athlete should "Sit tall" and "Spread the chest" with the elbows and shoulders back. The athlete will now be able to balance himself with his heels on the ground from a parallel Squat position. The partner should also let go after awhile to let the athlete have a chance to balance himself from that difficult position. It is surprising but most high school athlete's can balance themselves after they get the "feel" of the parallel position with the heels on the ground.
 If the knees persist on coming forward with heavier and heavier weights, it is potentially dangerous. It is better to attempt to sit back more on the hips with the lower leg being more vertical .



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POWER CLEAN:

Many times with women athlete's or younger male athlete's having the knees pinch in on the Clean can be a common problem. This problem occurs on the upward thrust of the Clean movement . The knees, in many cases, will even touch. The technique to correct the knees on the Clean is the same as the Squat. First, yell "knees" to help the athlete become aware of the problem. Second, lightly tap the inside of the knee and third, use video analysis.
Picking Up the Bar: Athletes should use a "jumper stance" when picking up a bar or setting it down.  Look at his knees. They are aligned perfectly over his toes. If Luther were to have a wider stance like a squat stance, athletic stance or a shoulder width stance, the knees would be pinched in and therefore dangerous to the medial collateral ligament. It is never a good idea to stretch your ligaments in dangerous positions. Whenever you pick up or set down a weight, do it from a "jump stance".

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BOX SQUATS:


For the development of hip strength, hip explosive power and hip tendon strength , the BOX SQUAT is superior to any other lift or machine. The BOX SQUAT technique is as follows. First assume an athletic stance and squat down carefully under control on a box or a high bench. Take care not to plop down out of control as this could cause injury. Then settle back making sure the lower back remains concave in a "locked-in" position. Your power should then be driven forward and up by using your powerful hip and butt muscles and tendons. If you go down and just touch the box or bench, like most people, then all you develop are the quadriceps. This would be a serious mistake for an athlete. The final coaching point of technique is as the lift is being completed, the athlete should drive up on his toes in an explosive type action. Exercise caution that plopping down hard on the box can be potentially dangerous to the lower back. Always emphasize keeping the lower back in tight and sitting down under control.

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BENCH VARIATION

There are FOUR options for the bench variation in the Worland High School weight room. Students may choose:
1. THE INCLINE BENCH PRESS
2. THE DECLINE BENCH PRESS(on the smith machine)
3. THE CLOSE GRIP BENCH PRESS
4. THE TOWEL BENCH PRESS









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BENCH PRESS:

The BENCH PRESS is the most important upper body exercise. It develops overall strength in the chest and arms. Let's start with the correct body position for the bench press. The legs should be spread wide for a solid base. The legs should also be brought under the knees with the feet firmly placed flat on the floor. Then, by placing your hands on the support standards, push the shoulders down toward the hips. An arch should be present in the lower back with the chest sticking up as high as possible. Even though this position is a little uncomfortable, it gives the best mechanical advantage, and it is also very difficult to illegally arch the hips up from the bench. The BENCH PRESS is the most dangerous lift in the weight room. For this reason, I strongly recommend that the thumbs go around the bar. Never lift alone and always use an alert, smart, spotter. The spacing of the hands affects the positiion of the elbows and, consequently, affects the muscles and areas developed. A close grip forces the elbows in and results in the triceps being worked more than the chest muscles. A wider grip allows the elbows to be out away from the body. The elbows with this grip should be at a right angle when the bar is touching the chest. Take a deep breath in as the bar comes down. Hold the breath just before the bar touches the chest and halfway through the upward movement. At this point the breath can be let out forcefully. Some lifters make loud sounds as the breath is forced out. The bar does not go straight down and straight up, but rather at a slight angle back toward the rack or lifter's face. The eyes should be open at all times and be focused on a point directly overhead.


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TRAP BAR:


The hand grips on the trap bar allow the weight on the bar to be in perfect alignment with the athlete's center of gravity. The trap bar also lends itself to doing shrugs in a superior way because there is no bar contact with the thighs. To begin, the athlete steps into the center of the diamond and bends down as in a POWER CLEAN. Make sure the hands are placed squarely in the middle of the grip handles for balance. The hips should be down, the chest spread and the lower back locked in place. Do the work with the legs as much as possible when lifting up to the erect position. To keep back strain down to a minimum, the athlete should bounce the weights slightly on the floor when doing repetitions. Do not come to a dead stop and pause between each rep. As in all lifts, keep your head up and stretch your chin away from your chest.


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STRETCHING

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Flexibility Alignment: Stretching improperly can cause some potential knee injuries. There are three common stretching errors that involve the knee. First, the hurdler's stretch. (See Figure 9) Unless you are a hurdler, do not put this pressure on your inside knee ligaments. The tighter you are, the more dangerous the hurdler stretch is to the knee. Second, is the twisted knee quad stretch.(See Figure 10) Many younger athletes seem to twist their knee in this quite dangerous position. The problems this creates usually will not surface until years later. Third, the quad stretch the way most people do it.(See Figure 11) This puts too much pressure to the patella or front area of the knee. I believe it is not only safer but also a more effective stretch to do the BFS Quad stretch.(See Figure 12) Now, there is no pressure on any area of the knee and everything is straightly aligned.

CONCLUSION
Be constantly aware of the knees making sure they are always aligned correctly. Most knee injuries do not have to happen. I want straight knees when blocking, tackling, jumping, sprinting, squatting, cleaning, lifting, sitting or rebounding. In short, I want straight knees even in your sleep!

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STRENGTH TRAINING POWER POINT PROJECT
 
  CRITERIA/RUBRIC FOR STRENGTH TRAINING
POWER POINT PRESENTATION

 NAME___________________


EACH STUDENT ENROLLED IN STRENGTH TRAINING WILL BE REQUIRED

TO COMPILE A POWER POINT PRESENTATION ON AN ASSIGNED CORE LIFT.

THE PRESENTATION WILL CONSIST OF NINE (9) SLIDES AS OUTLINED BELOW.

THE TEXT AND GRAPHICS ON EACH SLIDE MUST CORRESPOND WITH CRITERIA OF EACH SLIDE.

VIDEO (ESPECIALLY ON BREAKDOWN OF LIFT SLIDES) CAN BE SUBSTITUTED ON SLIDES FOR GRAPHICS.

WHEN FINISHED WITH THE PRESENTATION, STUDENTS WILL SEND IT TO THEIR HOME DRIVES.
FOLDER NAME IS : STR.TRN.PPT


Assigned core lift: _______________________

INTRODUCTION SLIDES-2

EACH SLIDE ON THIS PORTION REQUIRES TEXT AND A GRAPHIC


_______ (10) Specific names of muscles being developed

_______ (10) Benefits/why the muscles should be developed


BREAKDOWN OF THE LIFT SLIDES- 6

EACH SLIDE ON THIS PORTION REQUIRES TEXT AND A GRAPHIC


_______ (10) Beginning position-

_______ (10) Upward movement phase

_______ (10) Downward movement phase

_______ (10) Breathing

_______ (10) Adaptations/Incorrect Technique to avoid

_______ (10) Safety/Spotting

EVIDENCE OF PREPARATION SLIDE-1

_______ (20) Bibliography- List four sources of information

( each source is worth five points) of which one can be http://takeoff.to/pe

Please footnote source on slide

_______ (100) Total points possible


Due date: _________________




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