Weight Training Essentials
Friday, June 10 and Saturday, June 11, 2005 in Colorado Springs, Colorado
Providing the novice strength and conditioning practitioner with fundamental theoretical and practical information plus the opportunity to interact with leading experts.
Weight Training Essentials Symposium participants will learn the theory of strength training and then apply that theory in the weight room. Each day is broken down into a morning classroom session, and an afternoon application session that takes place in the weight room. These "technique sessions" provide participants the opportunity to teach and perform exercises they can use in their programs. The instructor will first demonstrate the exercises and outline proper spotting techniques, if applicable. Attendees will then break into groups and perform the exercises while the other members in their group provide instruction. The symposium staff will work with all participants and serve as a resource to answer any questions. The applied sessions will focus on Barbell Exercises, Dumbbell Exercises, Core Strength Training, and Testing and Measurement.
Learn
- How to perform a needs analysis and design a strength training program.
- The scientific basis for strength training, focusing on biomechanics, physiology, and nutrition.
- The importance of testing and interpretation of the test results.
- Industry standards and guidelines plus best practices for administration and set-up of the strength and conditioning facility.
Plus, practice teaching techniques and program design during the hands-on sessions.
Day 1 – Friday, June 10, 2005
| 7:00 – 8:00am | Early Bird Workout | |
| Morning Classroom Sessions | ||
|---|---|---|
| 8:00 – 8:50am | Exercise Physiology, By John Graham, MS, CSCS,*D | |
| How does the body produce the energy needed for athletic performance and deliver oxygen to working muscles? These are important questions for the strength and conditioning professional since the answers will guide the training programs that are designed. This classroom session will lead the attendees to a basic understanding of the cardiovascular system and the energy systems that are used to produce energy for muscle contraction. A 40-minute lecture will be followed by 10 – 15 minutes of interaction where attendees will be asked to identify specific physiological demands/needs of the sports or fitness goals they work with. | ||
| 9:00 – 9:50am | Fundamentals of Biomechanics, By Peter Melanson, MS, CSCS,*D | |
| Technique and proper mechanics is essential for reducing the incidence of injury and maximizing performance. This 40-minute classroom discussion will focus on the fundamentals of biomechanics, providing an understanding of muscle function and musculo-skeletal interactions. The remaining 10 minutes will be used to discuss the biomechanical aspects of strength training and identifying sport specific needs. | ||
| 10:00 – 10:50am | Equipment Considerations Facility Layout, By Mark Stephenson, CSCS, ATC | |
| There are many things that can potentially go wrong in the weight room. Many of these problems can be avoided if proper consideration is given to weight room safety and you have a working knowledge of the equipment. This session will focus on helping you layout a strength and conditioning facility and identify potential problems before they happen. | ||
| 11:00 – 11:50am | Nutrition, By Mike Barnes, MEd, CSCS,*D, NSCA-CPT | |
| Proper nutrition fuels the body and prepares it for optimal performance. What goes into the “gas tank” can have a profound effect on how an individual performs. This classroom session will cover the fundamentals of proper nutrition, focusing on energy sources, proper hydration and supplement use. | ||
| Afternoon Applied Sessions (lunch break from 12:00 – 1:00pm) | ||
| 1:00 – 3:50pm | Exercise Techniques: Barbell Exercises, By Doug Lentz, CSCS,*D (assisted by entire staff) | |
| Exercises: Front squats, back squats, overhead squats, lunges, dead lift, bench press, close-grip bench press, overhead press, pull-ups, pull downs, supine body weight row. | ||
| 4:00 – 4:50pm | Torso Training, By Mike Barnes, MEd, CSCS,*D, NSCA-CPT (assisted by entire staff) | |
| There are several exercises that address some of the basic movements of the torso: flexion, extension, rotation, and lateral flexion. Practitioners also use stable, unstable, lying, seated, standing and various forms of resistance to train the torso. We will demonstrate some of these methods. A variety of basic to intermediate movements will be the focus of this session. | ||
Day 2 – Saturday, June 11, 2005
| 7:00 – 8:00am | Early Bird Workout |
| Morning Classroom Sessions | |
|---|---|
| 8:00 – 8:50am | Program Design and Needs Analysis, By Peter Melanson, MS, CSCS,*D |
| This classroom session will focus on the fundamentals of program design, centering on identifying and addressing the needs of specific sports or fitness goals of a client. Following a 40-minute classroom-style presentation, the class will be broken into smaller sub-groups and asked to identify the specific needs of a specific sport or fitness goal (5 minutes). Small groups will then be asked to present and discuss the specific needs of the sport/fitness goal they chose (10 minutes). | |
| 9:00 – 9:50am | Testing and Measurements, By Mark Stephenson, CSCS, ATC |
| How do you assess the “state” of your athletes? Designing a proper testing protocol can help you accurately determine the strengths and weaknesses of your clients and adjust their training appropriately. This classroom session will instruct on how to make some practical measurements on your athletes/clients and data interpretation. Some of the examples include: vertical jump, standing long jump, sprint timing, video analysis, and many more. | |
| 10:00 – 10:50am | Basic Guidelines for Resistance Training, By John Graham, MS, CSCS, *D |
| Every strength and conditioning program should follow some fundamental guidelines to optimize safety and increased performance/fitness. This classroom session will focus on some of these important aspects of designing a training program. | |
| 11:00 – 11:50am | Strength and Conditioning Standards and Guidelines, By Mike Barnes, MEd, CSCS,*D, NSCA-CPT |
| This classroom session will center on the NSCA Strength and Conditioning Professional Standards and Guidelines. Specifically this session deals with facility safety and management. These are the “must” do’s (standards) and “should” do’s (guidelines) for a practitioner. | |
| Afternoon Applied Sessions (lunch break from 12:00 – 1:00pm) | |
| 1:00 – 3:50pm | Exercise Techniques: Dumbbell and Body Weight Exercises, By Doug Lentz, CSCS,*D (assisted by entire staff) |
| Exercises: Lunges (front, back, side), step-ups, rotator cuff exercises (external rotation, “thumb-up” raises, “thumb-down” raises), scapular stabilizing exercises (straight arm pull through, protraction/retraction), bench press, inclined bench press, shoulder press, front raises, side raises, posterior deltoid raises, dips, supine triceps extensions, biceps curls, hammer curls, wrist curls, and manual resistance exercises to name a few. | |
| 4:00 – 4:50pm | Spotting, By Mark Stephenson, CSCS, ATC (assisted by entire staff) |
| This session will cover proper techniques in spotting with regards to safety. The NSCA standards and guidelines for spotting will be the focus of this hands-on session. The use of one person, two person, and three person spotting techniques will be covered for many of the major lifts. | |