New School Strength Training - Exercise ETC · New School Strength Training Mike Deibler, MS, CSCS •Master’s Degree in Exercise & Sport Science ... •Barbell vs. Dumbbell The

Webinars on Demand, 2017

(c) 2015, 2016 by Exercise ETC Inc. All

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New School Strength Training

Mike Deibler, MS, CSCS

• Master’s Degree in Exercise & Sport Science

• Certified Strength & Conditioning Specialist

• Owner of a private Personal Training Studio in San Diego, CA

• Former All-American in Track & Field, U of Connecticut

How to Get Your CE Certificates

• View the complete webinar

• Make sure your printer is “on”

• Log on to our website: www.exerciseetc.com

• Click on “Administration”

• Click on “Webinar on Demand Certificates”

• Complete all required fields & click “submit”

• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

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Learning Objectives (5)

• After viewing this webinar you will be able to:

– List the six functional movements

– Explain variations in squat depth

– Explain various dead-lift type exercises

– Describe progressions for pushing exercises

– Provide proper techniques for rotational movements

Top Trends in Strength Training

• Return to REAL Functional Strength Exercises

• Understanding & Coaching Technique

• Higher Intensity Efforts

• Organization of Workouts Based on Movement NOT Muscles

REAL Functional Strength Training: Standing Unsupported

• Maximizes joint mobility

• Requires active stabilization

• Integrated joint actions

• Emphasizes maximal strength & explosive power



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SIX FUNCTIONAL MOVEMENTS

• Squat

• Bend or Lift

• Lunge

• Push

• Pull

• Twist

You Thought You Knew Squat…

• Functional exercise at its best

• What is full range of motion for a squat?

• Is it dangerous for the knees or back?

• Is one variation better than another?

Full Range of Motion Squats

• START with feet shoulder-width apart & externally rotate HIPS up to 30°

• BRACE the trunk, and “Sit-Back” flexing the HIPS, then the KNEES

• Maintain a NEUTRAL spine (C-Spine also) as you descend slightly BELOW parallel

• Knees should be slightly in FRONT of the toes

• IMMEDIATELY! Return to the START



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Properly Loading the Squat

• Back Squat

• Front Squat

• Overhead Squat

• Barbell vs. Dumbbell

The Most Effective Squat?

• Single leg variations

– Improves co-activation of the hamstrings

– Increase gluteal activation

• Back loaded barbell bulgarian or jumper’s squat

• Pistol squat

The Bend or Dead Lift

• The most misunderstood exercise

• May be the BEST overall back strengthening exercise?

• High risk of back injury?

• Different from the squat in range of motion & concentric emphasis (no stretch reflex action)

• Grip strength is THE limiting factor



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Teaching Dead Lift Technique

• Stance is 12-15 inches

• Pronated grip is outside stance ~20 inches

• Shins almost vertical; bar 2 to 3” from shins

• Hips are higher than in squat

• Scapula adducted

• Back straight

• Head/neck neutral

Finish the Movement…

Hip-Hinge Dead Lift

• Straight-leg dead lift

• Performed with 20° knee flexion & neutral spine alignment (including the neck)

• The bar at end ROM is usually not more than 2 to 3” past the knee on the tibia



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Sumo-Style Deadlift • Popular alternative to the

traditional deadlift, but not as effective for strengthening the low back

• Feet are as wide as possible with hips externally rotated

• Knees must remain aligned with the toes

• Grip is shoulder-width

The Lunge

• Concepts

• Teaching Cues

Forward & Reverse Lunge

• What happens if the knee passes the toes?

• Forward lunge causes increased demands for deceleration on the quadriceps and gluteals

• Reverse lunge allows for more constant tension on the gluteals



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Lateral Lunge

• Feet MUST remain parallel to each other

• Hip, knee and foot alignment

• Outer knee can remain slightly flexed or straight in the more advanced trainee

• Greater hip ab/adductor involvement

Pushing or Pressing Movements

• A “push” is characterized by horizontal displacement of the resistance

• A “press” is characterized by vertical displacement

• The terms are commonly used interchangeably

Horizontal Pushes: Push-Ups

• Why not bench press?

• % Bodyweight + weight vs. 45# bar + weight

• Push-ups are functional

• Promote scapula mobility

• Multiple grip variations

• Innumerable progressions



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Resistance Progressions

More Progressions

Still More Progressions



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Vertical Presses: Overhead Press

• The original barbell exercise

• Currently underutilized because of the potential for shoulder impingement in some populations

• Maintains function when scapula mobility is optimal

• Military press vs. Push press

One-Arm Overhead Press

• Greater demands for “core” stabilization

• Offers versatility in cases of shoulder impingement risk

• Performed in similar manner to military press

The “Bent” Press

• Even greater “core” stabilization demands than the single arm press

• Can progress to a “windmill” press

• Arm MUST be vertical at end range of motion

• The bend comes from the HIPS (great for flexibility)



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Horizontal & Vertical Pulling

• Pulling is essential for posture & shoulder injury prevention

• Increases scapula stabilization by strengthening the mid-traps and rhomboids

• Increase low back and shoulder stability by strengthening the “Lats”

Horizontal Pulling: Rowing

• The Seated Cable Row: Start with elbows extended

• Allow scapula to protract slightly to pre-stretch prime movers

• Think about pulling through the elbows and squeezing the scapula together to finish

• Do not lean; maintain neutral spine throughout

Bent Over DB Rows

• Watch out for common rowing errors:

– Rhomboid dominance

– Biceps dominance

– Torso rotation

• Tendency to emphasize the lats and spinal extensors vs. the rhomboids and mid-traps



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Vertical Pulling: Pull-Ups & Chin-Ups

• Always start from a dead hang with the elbows fully extended

• Avoid “kipping” in favor of alternative techniques

– Isometrics and Eccentrics

• Focus on pulling the elbows down

• End when the chin goes above the bar with the chest “up”

Pull-Up/Chin-Up Variations

• Isometrics may increase pull-up capacity better than any other method

• Assisted chin-ups using gravitron-like machines or resistance bands

• Jumping chin-ups

Inverted Pull-Ups

• Trains scapula retraction better than vertical variation

• Progressively increase challenge by lowering the bar creating a more horizontal alignment



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Rotation Training

• Controversies in Rotation Exercise?

• Emphasis should be on trunk muscles as decelerators and the hips & shoulders as accelerators during trunk conditioning activities

• Chop and Lift patterns

The Chop – Downward Rotation

The Lift – Upward Rotation



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The Twist - The Tornado Ball

• Acceleration through the Hips and Shoulders

• Deceleration and Stabilization from the Trunk Muscles

• Similar Seated Variations

Medicine Ball Toss

Putting Basics Into Practice

• Organizing your training session with functional activities

• Total body split routines

• Develop 2 workouts and alternate them whether client trains 2 or 4 times per week



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The Total Body Program

• Upper body push – Horizontal & vertical

components

• Upper body pull – Horizontal & vertical

components

• Lower body push – Quadriceps dominant

exercises

• Lower body pull – Hip dominant exercises

The New Split Routine

• Day 1: upper body push/pull vertical + lower body quad dominant

• Day 2: off

• Day 3: upper body push/pull horizontal + lower body hip dominant

• Day 4: off

Alternative Split Routine

• Day 1: lower body quad dominant + upper body pull

• Day 2: off

• Day 3: lower body hip dominant + upper body push

• Day 4: off



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The Challenge for You

• Do something you dislike every workout

• Pick one NEW movement and focus on it for 12 weeks…with the recommended progression

• Stick to the BASICS and learn to manipulate the program variables

How to Get Your CE Certificates

• View the complete webinar

• Make sure your printer is “on”

• Log on to our website: www.exerciseetc.com

• Click on “Administration”

• Click on “Webinar on Demand Certificates”

• Complete all required fields & click “submit”

• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA

Question 1

All of the following are considered to be one of six functional movements EXCEPT:

A. Stand

B. Squat

C. Twist

D. Pull

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Question 2

Which of the following is considered to be correct form when performing a full range of motion

squat? A. Start with feet shoulder width apart and toes pointed straight ahead B. Knees should be slightly in front of toes when flexed C. Maintain a slight arch in the back upon descent D. Flex the knees first, then the hips

Question 3

Which exercise is considered to be the most understood exercise?

A. Squat

B. Dead Lift

C. Rotational twists

D. Overhead presses

Question 4

All of the following are appropriate progressions for push ups EXCEPT:

A. Wear a weighted vest

B. Place the feet on an unstable surface

C. While hands are on separate benches, lower the chest all the way down to the floor

D. Perform one-handed



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Question 5

When performing the Tornado Ball exercise, deceleration should come from the ____

muscles

Correct Your Work: Answer Key

1. A

2. B

3. B

4. C

5. Trunk/core

Make sure to keep this assessment with your other

recertification documents for 4 years. Questions about

any answer? Email us at: [email protected]

PLEASE NOTE:

• Remember to complete this webinar and print the certificate

by December 31 of this year.

• Certificates with next year’s date may not be accepted by your

credentialing organization.

mailto:[email protected]



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New School Strength Training - Exercise ETC · New School Strength Training Mike Deibler, MS, CSCS •Master’s Degree in Exercise & Sport Science ... •Barbell vs. Dumbbell The