National Strength

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National Strength Conditioning
Associationwww.nsca-lift.org

• Randy Wells
• CSCSD
• rwells_at_usd253.org

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10 ESSENTIAL COMPONENTS OF A SOUND PROGRAM

• The key to program design is balance
• Do not train for a sport, train an athlete
• The goal is to increase athletic performance
• Power lifting, weightlifting, olympic lifting,
  hit, westside, strongman

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Component 1

• Torso/stabilization/lateral flexion
• Core What is it?

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Component 2

• EXPOLSIVE MOVEMENTS
• Rational-triple extension and works the nervous
  system, force application
• IE, jump squats, cleans, snatches, db snatches,
  med balls, push jerks

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COMPONENT 3

• DOUBLE LEG/HIP MOVEMENTS
• FRONT SQUATS-better to teach first rather than
  back squats-why?

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COMPONENT 4

• SINGLE LEG HIP/LEG PUSH EXERCISES
• ABSOLUTELY ESSENTIAL TO INJURY PREVENTION AND
  PERFORMANCE ENHANCEMENT
• IE SINGLE LEG DB CONTRALATERAL SQUAT, SLIDE BOARD
  SQUAT(worlds greatest exercise it combines
  pushing and pulling)

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COMPONENT 5

• HIP EXTENSION MOVEMENTS
• IE SLRDL, SLGM, 20 DEGREE KNEE BEND, I LEG REV.
  HYPERS

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COMPONENT 6

• MUST COMBINE HAMS WITH GLUTE WORK
• Level 1-slide board leg curl
• Level 2-slide board leg curl-airex or towel 5
  pound weight
• Level 3-slide board leg curl, with band
• Level 4-swiss ball
• Level 5-partner glute hams, eccentric emphasis-
  or 15 second holds

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COMPONENT 7

• VERTICAL PULLING EXERCISE
• Pull up vs a pulldown-much better
• Can use band assistance-1 day supinated grip, I
  day pronated grips
• Variation holds, 3 position pull ups

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COMPONENT 8

• HORIZONTAL PULLS (ROWS)
• Nonexistent in most strength programs
• Another injury prevention key
• True antagonistic movement to the bench press
• inverted rows
• 1 arm 1 leg rows, standing rows, band rows

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COMPONENT 9

• HORIZONTAL PRESS
• SUPINE AND INCLINE
• BEST BENCH VARIATION 1ARM ALTERNATING DB BENCH
  5-10-20

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COMPONENT 10

• VERTICAL PRESSING (OVERHEAD)
• ALTERNATING 1 ARM PRESS
• MILITARY

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TRAINING LOAD/REPS
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DEMOS

• Single leg slide board squat-progression split
  squat, single leg contralateral squat
• Hams slide board hip extension
• Stick crunch
• Band-arms 60 in 30
• Db complex if time
• Simple low back prevention seated psoas
• 1arm alt. db bench 5-10-20
• 4 count push ups,

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DAILY WORKOUT VOLUME

• Great Workout (150-175 total workout reps)
• Rarely used, only for exceptional athlete,
  greatest effect on athlete strength, power
  psychological stress
• Big Workout (100-150 reps), more commonly used,
  great effect on athlete, will ensure continued
  success

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Daily Workout Volume

• Moderate Workout- (50-100 reps), used to maintain
  the gains of big workouts
• Small Workouts-( Up to 50 Reps), used as active
  rest to assist in the recuperation and recovery
  of the athlete
• Need at least 12 total reps in an exercise to get
  a training effect, never more than 35