INSIDE THIS ISSUE…
Complete DB Workout”
Fitness Testing Battery”
1 – A COMPLETE DUMBBELL WORKOUT
recently designed a total-body program using only dumbbells
(DB) as the exercise equipment. Remember that the number
of sets and repetitions can be adapted based on your training
goals. The program does provide a variety of exercises for
all major muscle groups for individuals that are limited
to DB’s as the training equipment.
for increasing strength and adding muscle mass:
sets x 6-10 repetitions (*plus 1-2 warm-up sets of 10
1 exercise from each option.
or DB STEP-UP (onto bench)
CALF RAISE (hold DB in hand)
CRUNCH (10 reps)
CRUNCH (15-25 reps)
& TRICEPS WORKOUT
or DB INCLINE
or OVERHEAD DB TRICEPS EXTENSION
& BICEPS WORKOUT
or DB HAMMER CURL
or *DB LATERAL RAISE
BENT-OVER LATERAL RAISE
– A BASIC TEST BATTERY FOR ATHLETES
following activities are used when I test athletes in “power”
sports (i.e. basketball OR hockey). The tests give a good
indication of the player’s general athletic ability and
may help predict performance, BUT/ do not guarantee success.
In fact, athletes that perform poorly on some of these tests
may still be your best player on the ice, field, or court.
Take the results for what they are, fitness tests.
that a thorough warm-up is essential to help prevent injury
and the order of testing should follow exactly as the tests
are listed below. This helps prevent fatigue from the later
tests from interfering in the performance of the strength
and power tests.
jump (no step)
leg power (strength + speed). Extend a yardstick on the
wall from a set height. Chalk the fingertips and turn sideways
with the “reach” arm closest to wall. Determine maximum
reaching height of the athlete.
the jump, the athlete must bend the knees rapidly and
jump as high as possible and mark the wall with fingertips.
Allow a full recovery and a re-trial. Subtract reach height
from maximum jump to find “vertical jump” height.
jump (one step)
test that is more specific to basketball because most jumps
are often a product of vertical and horizontal forces (i.e.
a lay-up). Stand one FULL stride away from the measuring
device with the “reach” arm closest to the recorder. The
stride should place the athlete beside the wall. Have the
athlete take a step and explode up in maximal jump. Subtract
the standing reach height from maximal jump.
This jump should be performed with extreme caution when
using a wall-measuring unit. If possible, use a Vertec
measure of absolute response time (reaction speed + movement
speed). Mark a start and finish and ensure an adequate deceleration
area. The recorder stands at the finish with watch and arm
raised. Watch starts as arm drops on “GO”. Stop when torso
crosses line. Record best time from 3 trials.
is a measure of acceleration, deceleration, the ability
to change directions, and dynamic flexibility. Perform on
a level, non-slip surface.
the center-point and lines 5yd in both lateral directions.
Athlete straddles center and places a hand on line. On
“GO”, the athlete sprints to one side, touches the line,
sprints to the far side (touch), and back across center
line. The recorder stands at the center and stops timing
when the torso crosses center. Record best of 3 trials.
RM Strength testing (Bench press & Leg press)
To estimate what your 1 RM will
1 RM = the maximal amount of weight you can lift for 1
is a general warm-up/preparation for your 1 RM attempt.
Begin the warm-up by choosing
a weight that represents 50% of the estimated 1 RM.
Complete 2 sets of 6 repetitions followed by 2-minute
Perform light stretching for the muscles.
The third warm-up set should be
at 85% of the estimated 1 RM.
Complete only 1 repetition followed by 2-minute recovery
Attempt the estimated 1 RM.
It is important to be conservative when estimating your
1 RM because it is less
accurate to move down in weight in contrast to
increasing the weight each test.
For each successful attempt at the 1 RM, provide a 2-minute
increase the weight by 2.5 to 5%.
If the initial 1 RM weight could not be pressed, allow
a 2-minute recovery and
reduce the weight by the appropriate increment.
Allow only one additional attempt at a failed lift and
For safety purposes, you may want
to extrapolate, using your 10 RM (the maximal weight you
can lift for 10 correct repetitions) as 75% of your 1
endurance/ability to sustain repeated contractions. Record
the number of repetitions completed until muscular failure.
Upper arm must reach parallel during down phase, arm must
be completely extended in up position, and straight body
alignment must be maintained.
hips at 45o, knees flexed 90o, and
feet flat on floor. Cross the arms in front of body and
have the athlete curl up until the shoulder blades are completely
off the ground. I prefer to see how many repetitions can
be performed in 30-seconds in order to get a measure of
abdominal “power” rather than testing for abdominal endurance.
Power is more important to sport performance. Record the
number completed in 30-seconds.
the efficiency of the cardiovascular system. An athlete
with excellent aerobic fitness should have the ability to
play at high-intensities and to recover rapidly between
bouts. Excellent and convenient tests include the 1.5-mile
run and the 12-minute run for time and distance respectively.
classic “Sit-and-reach” test is designed to measure hip
joint ROM and flexibility of hamstrings and low back. If
limitations are evident, a flexibility program is paramount.
upright with legs extended flat on floor and no bend in
knees. Place feet (shoeless) against test box and extend
hands in front of body with index fingers touching. Lean
forward to maximal stretch, hold for 2-count, and record
distance from fingertips to edge of box.
by explosive and stop-start nature of power sports. Players
that can perform for long duration at high-intensity will
succeed. Straight sprinting drills are ideal. I use 3 interval
shuttle runs of a 20-meter distance. The athlete attempts
to complete as many shuttles as possible during this time
and then rests for 60-seconds between intervals.