ISSUE #26
INSIDE THIS ISSUE…
-“A
Complete DB Workout”
-“Athlete
Fitness Testing Battery”
1 – A COMPLETE DUMBBELL WORKOUT
I
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.
Recommendations
for increasing strength and adding muscle mass:
2-4
sets x 6-10 repetitions (*plus 1-2 warm-up sets of 10
repetitions).
Choose
1 exercise from each option.
LEG
WORKOUT
-*DB
SQUAT
or *DB
LUNGE
-*DB
DEADLIFT
or DB STEP-UP (onto bench)
-*SINGLE-LEG
CALF RAISE (hold DB in hand)
-WEIGHTED
CRUNCH (10 reps)
-TWIST
CRUNCH (15-25 reps)
CHEST
& TRICEPS WORKOUT
-*DB
FLAT PRESS
or *DECLINE
DB PRESS
-*DB
INCLINE PRESS
-DB
FLAT FLY
or DB INCLINE
FLY
-LYING
DB TRICEPS
or OVERHEAD DB TRICEPS EXTENSION
BACK
& BICEPS WORKOUT
-DB
ROW
-CHIN-UPS
(if possible)
-DB
PULLOVER
-DB
CURL
or DB HAMMER CURL
-REVERSE
CRUNCH
SHOULDERS
-*DB
PRESS
or *DB LATERAL RAISE
-DB
BENT-OVER LATERAL RAISE
-DB
SHRUG
-LOW-BACK
EXTENSION
2
– A BASIC TEST BATTERY FOR ATHLETES
The
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.
Remember
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.
Vertical
jump (no step)
Measures
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.
For
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.
Vertical
jump (one step)
A
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.
CAUTION:
This jump should be performed with extreme caution when
using a wall-measuring unit. If possible, use a Vertec
jump recorder.
Excellent
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.
This
is a measure of acceleration, deceleration, the ability
to change directions, and dynamic flexibility. Perform on
a level, non-slip surface.
Mark
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.
1
RM Strength testing (Bench press & Leg press)
·
To estimate what your 1 RM will
be.
:
1 RM = the maximal amount of weight you can lift for 1
repetition
Here
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
recovery periods.
:
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
period.
·
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
recovery and
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
no more.
·
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
RM
Muscular
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.
Flex
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.
Indicates
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.
The
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.
Sit
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.
Required
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.
