Strength and Conditioning
Study Guide
Weight Room Rules:
Absolutely no horseplay
Keep it clean, no food, glass bottles, etc…
Make sure your area is clear of equipment before lifting
Make sure your collars are snug
Make eye contact with those around you before lifting
Protect your lower back: Head up, Buttocks down, Spread the chest, Lock in lower back, Use a belt
when needed
Never interfere with the lifter
Spot carefully! Concentrate on the lifter
Return weights to rack when finished
Help and encourage each other
Safety:
Spotter- We always need a spotter in the weight room, no matter how heavy the weight is. Being a great spotter is
very important. A good spotter consists of these things: Help the lifter with the bar off rack, hands are close to the
bar at all times, complete focus on the lifter and encouraging the lifter. We should always respect where all
classmates are in strength, knowledge and skill as well.
Lifter- As the lifter there are a few things that you need to do in order to be your best: Follow the workout that is
assigned, make sure all rules are followed, give great effort and rack all weights when done. When doing a lift with
the barbell, please make sure that your grip is even using the lines that are on the bar
Equipment: Respect all equipment
Barbell- Longer bar that is used to perform many power lifts, such as the bench press, squat and cleans. There are
2 lines that are on the bar used to make sure that you get an even grip.
Dumbbell- Short bar with weights at each end, usually used in pairs. These can help strengthen muscles that
usually get dominated when using the barbell.
Rack- The racks are the bigger equipment in the weight room. We currently have 6 of them. These are used to hold
the weights and bar. We do many different lifts in the racks, such as but not limited to: bench press, squats, cleans,
push press and pull-ups. The part of the rack that is the raised flooring is called the platform.
Collars- Collars are to be used whenever there are weights on the barbell. These are used to tighten the weights on
the barbell down so that they will not slide off.
Bumper Plates- These are the rubber coated plates. These are to be used on FLOOR LIFTS ONLY. These are not
intended for the bench press or squats. The 10lb and 15lb bumper plates are not to be dropped when by
themselves. If they are, they will warp.
Flat Benches- These are the benches that are on the racks. Please roll them off the platforms always. Do not stand
on them.
Technique:
Technique is vital in performing any lift
When working on technique, lower the weight and concentrate on technique.
BenchFeet anchored to the ground. Push through the heel.
Shoulder blades and tailbone remain on the bench.
Power Triangle- The bar goes down to just below nipples and pushes back up to eye level at top.
Exhale as you push up and inhale as you go down.
Squat4 Points of Self-Correction:
1. Base- Feet slightly wider then shoulder width and toes slightly outward
2. Chest- Chest stays out, shoulder blades squeeze together, head stays up. No cat back.
3. Hips- Your hips start the lift heading back and clearing in a quarter-circle motion.
4. Feet- At the bottom of the lift we should be pressing through the heels to return to standing
position. Hips should start to press forward.
RDLGrip wider then shoulder width.
Shoulder blades stay squeezed through entire lift.
Slight bend in knees the entire way through the lift.
No cat back, hips press forward as the lift returns to upright position.
LIFTS:
PUSH:
PULL:
Bench Press (Chest)
Squat (Quads & Glutes)
Push Press (Shoulders)
Triceps Pushdown and Extension (Triceps)
Hang Clean (Traps & Core)
RDL (Hamstrings & Glutes)
Pull-Ups (Back & Biceps)
Bicep Curls (Biceps)
CROSS-FIT:
A combination of weightlifting, sprinting and gymnastics to improve your over-all fitness levels. This
combines all or any combination of these together in a workout.
PUSH-PULL:
This is when you divide the workout into all push lifts and exercises on one day and all pull lifts and
exercise on another.
UPPER-LOWER:
This is a basic upper body one day and lower body another.