You can change this into a power exercise for core and chest by 1) explosive chest pass
on two feet 2) squat to explosive chest pass 3) lunge to explosive chest pass 4) plyometric jump
with explosive chest pass
The hip hinge is the most under used exercise in the gym. This movement is the
foundation for more movements than you can think of. You cannot do a proper squat without first
learning the hip hinge. 1) hip hinge with bent knees 2) hip hinge with stiff legs 3) bent knee hip
hinge without pole 4) hip hinge with stiff leg without pole 5) one leg hip hinge with pole 6) 0ne leg
hip hinge without pole
This exercise can easily be transformed into a strength exercise. 1) dumbbell squat 2)
dumbbell front squat 3) back squat 4) one leg squat 5) one leg squat on airex pad. You can
change this into a power exercise 1) low intensity jump tuck 2) explosive jump tuck 3) jump tuck
with weight
The major difference between power and strength is the speed of the movement, rep
range and recovery time needed before the next set. It’s not always suggested to do power
movements with balance devices because the idea of power training is to force the nervous
system to fire as many muscles fibers as possible. This is accomplished by trying as hard as you
can to perform a movement. Using balance devices will not allow you to use as much weight and
creates a greater risk of injury and will not allow you to transmit the force you need onto the floor
or playing field effectively.
In the beginning stages choose movements that lead up to the weight training exercises
you have planned for the future, remember the client must first control the movement with
body weight then add resistance. You have to be creative when progressing seems too hard
but the current exercise is too easy. For example if someone can do a one leg stand on the
pad easily but can’t do it with their eyes closed on the floor do something in between like
adding perturbations on the pad or closing one eye on the floor. It’s not incorrect to do two
legged exercises with challenged environments before single leg movements in unchallenged
environments. Adding resistance with two feet before single leg movements is more appropriate
for certain clients. Partial movements are great for exercises that clients can’t fully perform. In
most cases don’t load up with weights; the goal is to increase the range of motion first. There is
more than one right way to design a program.
Educate your client on basics, for instance, how they sit every day can cause back pain.
Mention how their other daily activities done wrong can result in injury or hindered performance.
Explain pelvic tilting and how it affects muscle activation in the core and relates to movements.
The way you progress each person is completely dependent on the client’s goals and
needs. You are not going to plan a program that leads up to Olympic lifting for the middle age
woman that only wants to work out one or two days per week and whose only interest is to
maintain weight and stay healthy. If the goal is for a brand new inexperienced client that wants
to become an athlete the basic stages of progression are: Introduction to basic movements
focused on muscle activation and motor control. Basic strength exercises related to their sport.
Intense strength training with basic plyometrics then sport specific explosive lifting with complex
plyometrics.