Strength
2017 Jan-April
Produced by:
Christian Roness
SATS ELIXIA Trainer Team
Prformance™ Strength
Class part
Preparation
Time
Ca 5 min
Introduction
Ca 3 min
Directives
Prepare the premises and equipment
Write on the board:
o Your name
o Focus area
o Exercises that will be run and no. of sets/reps. e.g.
3-5-8 reps to make it easy to follow and
understand.
o Time schedule for the exercises
-
Welcome the group and explain class structure and
exercises
Briefly tell about advantages and requirements of the
exercises
Check for injuries or problems you should know about.
Let the participants know that they will work in pairs and
that the natural rest should be about 90 seconds or more.
Ask if there are any questions before you get going.
Warm Up
Ca 7-10 min
-
Dynamic warm up with extra focus on relevant type of
muscle groups
Technique
Ca 5 min
-
Review of Focus Exercise.
Participants testing technique with stick or light weights.
If there are endogenous exercises it is tested with less
weights or in a less progressed option.
Strength Basic.
A and B
movements
(occasionally only
one movement)
Ca 12-16 min
-
Participants work in pairs if possible. Person one does set of
movement A, then proceeds directly with one set of
movement B. Person two starts with the main movement
when person one is finished with the movement A. When
both persons in the pair are done with movements A and B,
the next set begins. This provides a natural rest for about
60-90 seconds between sets.
If the main movement is more complicated and requires
spotting (as back squat), there will be no B movement. This
will be clarified in the guidelines.
Timer is set to keep track of time and rest between sets
-
Support
movements
C and D
(B and C)
Ca 6-8 min
-
General
guidelines for
Strength and
Support
movements
-
-
Summary
Ca 3 min
Same order as above. Timer is set to keep track on time.
Participants perform as many set as possible during time,
without losing form or going to light on load
Encourage the participants to take a break if they lose form.
Offer your help to the ones unsure of what weights to pick.
Remember to ask participants which set and rep they are in
to help you guide them to proper weights
Participants are asked to dare to put on weight, if the
technique is proper.
Make participants aware of poor technique and advice to off
load weight or choose an alternative exercise/less
progressed option.
Alternative exercises for those who have problems with
certain positions are written under main exercises.
Prformance™ Strength
Class part
Warm up
and
Technique
Main part
A-B
Time
10- 15
min
Exercise
Dynamic warm up
Directives
16 min
As many sets as possible of:
A Deadlift 5 reps
Build up your heaviest 5 reps deadlift
followed by Shoulderpress. Increase weight
only if technique is correct and safe. Rest as
needed between sets, minimum 60 seconds.
Participants work in pairs to ensure natural
rest and help with technique.
B Shoulder press 1 hand
5 reps each hand
Variations of deadlift: Romanian deadlift,
Sumodeadlift
3 min rest
C-D
Workout 1
8 min
Go through Technique of:
C Goblet squats 10 reps
D Situps 10 reps
Do as many rounds as possible in six minutes
without losing form or load. Separate order in
pairs so that they work one exercise each and
switch each set. Use weight plate/s under your
chest if you needed or incline to a box/bench.
Prformance™ Strength
Class part
Warm up
and
Technique
Main part
A-B
Time
10-15 min
Exercise
Dynamic warm up
Directives
18 min
As many sets as possible of:
In pairs. Build up your heaviest 5-8 reps
Benchpress then 5-8 reps of Bulgarian
splitsquat. Increase weight only if technique is
correct and safe. Pairs spot and assist each
other for good technique and safe lifting. Rest
as needed between sets, minimum 45 seconds.
A Benchpress 5-8 reps
B Bulgarian Splitsquat 5-8
reps
C-D
Workout 2
3 min rest
6 min
Go through Technique of:
C KB alternating row
10reps
D Glute bridge 10 reps
Do as many rounds as possible in 8 minutes
without losing form or load..
Prformance™ Strength
Class part
Warm up
and
Technique
Main part
A-B
Workout 3
Time
10-15 min
Exercise
Dynamic warm up
Directives
18 min
As many sets as possible of:
A Backsquat 5 reps
Build up your heaviest 5 reps. Increase weight
only if technique is correct and safe. Pairs spot
and assist each other for good technique and
safe lifting.
Pullups with band. If they haven’t done
pullups in a while, make sure they don’t do
more than 3 sets, then go over to ring rows.
B Pullups 5 reps
3 min
C-D
6 min
Go through Technique of:
C KB swing 10 reps
D HR Pushups 10 reps
Do as many rounds as possible in six minutes
without losing form or load. Focus on tight
core and glutes and active shoulders when you
do pushups.
Prformance™ Strength
Class part
Warm up
and
Technique
Main part
A-B
Workout 4
Time
10-15 min
Exercise
Directives
Dynamic warm up, extra focus on opening shoulders.
14-18 min
As many sets as possible of:
A Front racked lunges 10
alternating steps
Build up your heaviest backstep lunge,
Increase weight only if technique is correct
and safe. Pairs spot and assist each other for
good technique and safe lifting.
B Dips 5 reps
Alternating with dips.
3 min rest
C-D-E
6 min
Go through Technique of:
C Stiff legged deadlift
10 reps
D Sideplank lift 5/side
Do as many rounds as possible in 8 minutes
without losing form or load..