RESISTANCE TRAINING 1: COACHING CORE LIFTS

92543 Exercise Prescription

How we will develop your ability to prescribe and coach
resistance training programs

Coaching Resistance Training

Coaching Methods
Cueing and Providing Feedback
Recap on Strength Training Techniques
Prescription to develop physical capabilities

Needs Analysis & Resistance Training Program Development

Conduct a needs analysis
Basics of Training Program Design
Methods of Load Prescription
Write a program for your partner

Coaching a Resistance Training Session

Practice coaching core lifts
You and your partner coach each other through the program you wrote
Reflect and debrief the session
UTS CRICOS 00099F
Today: Coaching Resistance Training Exercises

LEARNING OUTCOMES

• Able to coach resistance training exercises focusing on the lower and upper body to a
novice client

• Able to modify and provide alternate exercises based on your client’s needs
• Progress or regress exercise
• Identify improper and unsafe technique and demonstrate appropriate substitutions
for these exercises

• Able to prescribe safe and appropriate training to develop strength, hypertrophy and
muscle endurance

• Describe the advantages and disadvantages of various types of equipment used for
resistance training

UTS CRICOS 00099F

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What? How? Why?

What does resistance How can you prescribe Why is resistance

training do? it? training important?

Think back to your What are the training Why should people do
learnings from S+C, program design resistance training?
Anatomy and Exercise variables you can use?
Physiology

How does it work?

Acute and chronic

adaptations?
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In theory
What? How? Why?
Physical capacities FITT
- Strength Health
- Power Exercise selection - Bone mineral
- Speed density
- Endurance Reps, sets, recovery - Activities of daily
living
Connective tissue growth Movement patterns - Fall prevention
Technique
Muscle fibre adaptations Cues Performance
- Distance per stroke
Hormonal response Loading - Anaerobic speed
reserve
Neural adaptations Training Principles - Increase body mass
- Rate of force production - Overload - Robust athletes
- Progression - Jump height
- Specificity
- Reversibility
* This is not an exhaustive list, just some examples
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In practice
What? How? Why?
Set Up
This is a back squat, Develop muscle size
• Place the bar in a
posterior chain movement and strength so you can
balanced position on the
that works on your quads, performance simple
upper back and
gluts and lower back tasks, such as getting off
shoulders (high bar
muscles the toilet more easily
position)

Downward Phase
Improve rate of force
• Keep heels on the
production to improve
ground
maximal jump height
• Flex hips and knees at
and make those
same rate
rebounds
• Lower until thighs
parallel with floor (or until
lower back begins to
round or heels rise)
• etc
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“Great coaching is all about putting people first. Being able to understand and connect with the
person is essential to creating an environment in which they can thrive. Listening to the wants and
needs of people is key to creating the experiences they want from coaching.”

Think back to the

“Get to know your
client’ lab – you
guys highlighted
how important
these behaviours
are!

Behaviours of the coach are just (if not more) important than the specific knowledge or skills they might
hold.

https://www.ukcoaching.org/resources/topics/guides/coaching-behaviours
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Coaching Practice: What does it take?

Technical knowledge: Confidently facilitate sessions, provide varied and differentiated activity based on
individual needs

Planning: Provide clarity on how planned activities and sessions link together, highlighting associated risks

Doing: Recognise and implement adaptations to keep people safe, engaged and challenged

Review: Provide relevant and constructive feedback to clients as well as reflecting to develop own coaching
practice

https://www.ukcoaching.org/resources/topics/guides/coaching-behaviours
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Coaching – It’s not just what you do, it’s how you do it

• Forms a major part of your job

• Ability to teach + problem solve
• Requires verbal, visual and kinaesthetic skills
• Be confident
• Body Language
• Non intimidating
• Open
• Show interest
• Personal Space
• Use care when in contact
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Cue Words
• Reinforce correct technique e.g. ‘chest up, chest up, chest up’
• Describe the movement of the exercise e.g. ’drive through the floor,’
‘squat as if sitting in a chair’
• Simple and concise – do not overload the learner
• External cues

Baker, D (2001). Science and practice of coaching a strength training program for novice and intermediate-level athletes. Strength and Conditioning Journal, 23(2), 61-68.
 11

Feedback
• Constructive
• Verbal reinforcement during the set or immediately after
 Provides information concerning performance
 Simple, specific, positive
 Corrective information if warranted

Three Step Feedback Model:

1. Simple Positive Praise e.g. ‘good,’ ‘well done.’
2. Positive Reinforcer e.g. ‘good chest position’
3. Corrective Reinforcer if needed e.g. ‘higher knee lift’

Baker, D (2001). Science and practice of coaching a strength training program for novice and intermediate-level athletes. Strength and
Conditioning Journal, 23(2), 61-68.
 12

Technique
• Correct technique is vital for injury prevention,
efficient movement and optimal adaptation
• Work through full ROM
• Maintain neutral spine & activated core
throughout movement
• Velocity of movement
• Correct breathing
• Footwear
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Technique
Good technique activate intended muscle groups, Poor technique activates
compensating muscle groups e.g., Back muscles in a deadlift to lift more

Full ROM = more muscle activated  better adaptation

Neutral spine and activated core for stability and balance

Velocity of movement, avoid ‘power’ velocities with novices, lack of

conditioning could cause injury

Breathing correctly, inhale on the ‘down-phase’, exhale (controlled) on the

‘up-phase’ (contraction)
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Practical Skills Test Checklist - Translate uni knowledge,

scientific terminology to
 Name and categorise exercise layman's terms.
- Identifying correct technique
- Improve with coaching cues
 Identify 2 or 3 major muscle groups

 Demonstrate and explain the exercise identifying 2-3 technical

components of the lift (visual and verbal learning)

 Athlete practices the exercise (kinaesthetic learning)

 Provide feedback, athlete repeats exercise if needed

 Question – justification of technique, progressions/regressions

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Deadlift: Click on the black square / press play to watch video

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Deadlift: Major Muscle Groups

• Gluteal muscles (gluteus maximus)
→ ‘bum muscles’

• Hamstring muscles (semimembranosus, semitendinosus,

biceps femoris)
→ ‘muscles on the back of the legs’

• Quadriceps muscles (vastus lateralis, vastus intermedius,

vastus medialis, rectus femoris)

→ ‘muscles at the front of the thigh’

• Erector Spinae
→ ‘lower back’
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Set up
Deadlift: Technique • Pronated grip, common width (clean grip)
• Shoulders above or slightly over bar
• Neutral spine
• Feet between hip and shoulder width apart
• Feel flat (heels on ground)
• Bar close to shin
• Head in line

Upward Phase
• Bar close to the body
• Maintain neutral spine
• Extend hips and knees at same rate
• Core tight

Downward Phase
• Flex hips and knees slowly and at same
rate to lower bar
• Bar close to the body
• Maintain neutral spine
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Deadlift: Cues
What cue words can you use to a. improve and encourage good technique, or b. to describe the
required movement?
e.g. Push through the floor and stand up, keep core tight, squeeze tummy, roll the bar down your
thighs

Deadlift: Progressions / Regressions

ROM SOS:
Supported starting position, bar raised on bilateral platforms
Romanian deadlift removes the ‘dead’ aspect, weight is never released, rather halted at mid shin
then back up, can do this with very low resistance to encourage ROM
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Barbell Back Squat

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Barbell Back Squat: Major Muscle Groups

• Gluteal muscles (gluteus maximus)
→ ‘bum muscles’

• Hamstring muscles
(semimembranosus, semitendinosus,
biceps femoris)
→ ‘muscles on the back of the legs’

• Quadriceps muscles (vastus lateralis,

vastus intermedius, vastus medialis,
rectus femoris)

→ ‘muscles at the front of the thigh’

 Cue words: Screw feet into the floor, sit down as if sitting
21
in a chair, drive your head to the roof.

Barbell Back Squat: Technique

Set Up
• Place the bar in a balanced position on the upper
back and shoulders (high bar position)
• Neutral spine
• Feet shoulder width apart
• Feet flat (slightly pointed outwards)

Downward Phase
• Keep heels on the ground
• Flex hips and knees at same rate
• Lower until thighs parallel with floor (or until lower
back begins to round or heels rise)
• Maintain neutral spine
• Knees track/align over feet

Upward Phase
• Extend hips and knees at the same rate
• Maintain neutral spine
• Knees track/align over feet
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Barbell Front Squat

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Barbell Front Squat: Major Muscle Groups

• Gluteal muscles (gluteus maximus)
→ ‘bum muscles’

• Hamstring muscles
(semimembranosus, semitendinosus,
biceps femoris)
→ ‘muscles on the back of the legs’

• Quadriceps muscles (vastus lateralis,

vastus intermedius, vastus medialis,
rectus femoris)

→ ‘muscles at the front of the thigh’

 Cue words: Screw your feet into the floor, sit down as if sitting in a
chair, drive your head to the roof, elbows high 24
Mobility exercises for shoulders to help novices!

Barbell Front Squat: Technique

Set Up
• Parallel-arm, or cross-armed position
• Neutral spine
• Feet shoulder width apart
• Feet flat (slightly pointed outwards)

Downward Phase
• Keep heels on the ground
• Flex hips and knees at same rate
• Lower until thighs parallel with floor (or until lower
back begins to round or heels rise)
• Elbows pointed forward
• Maintain neutral spine
• Knees track/align over feet

Upward Phase
• Extend hips and knees at the same rate
• Maintain neutral spine
• Knees track/align over feet
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DB Step Up
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DB Step Up: Major Muscle Groups

• Gluteal muscles (gluteus maximus)
→ ‘bum muscles’

• Hamstring muscles (semimembranosus,

semitendinosus, biceps femoris)
→ ‘muscles on the back of the legs’

• Quadriceps muscles (vastus lateralis, vastus

intermedius, vastus medialis, rectus femoris)
→ ‘muscles at the front of the thigh’

• Hip flexors (iliopsoas)

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DB Step Up: Technique


Cue words: Drive head to the roof
DB Step Up: Technique
Set Up Upward Phase
• Grasp DB and hold • Step with one leg (lead
by your sides leg) and place entire foot
• Hold chest high on top (900 knee flexion)
• Move to spot near • Keep torso erect, do not
the box/step lean forward
• Push Up with lead leg
(not with trailing leg)
• Knee track/align over
feet
• Keep hips straight (no
abduction/adduction)
• Drive trailing leg through,
keep foot flat
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Downward Phase
• Lower trailing leg to
the floor
• Maintain erect torso
• When trailing foot is in
full contact with the
floor, shift the body
weight to the trailing
leg
• Step off the box with
lead leg
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BB Front Lunge: Major Muscle Groups

• Gluteal muscles (gluteus maximus)
→ ‘bum muscles’

• Hamstring muscles (semimembranosus,

semitendinosus, biceps femoris)

→ ‘muscles on the back of the legs’

• Quadriceps muscles (vastus lateralis,

vastus intermedius, vastus medialis,
rectus femoris)
→ ‘muscles at the front of the thigh’
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BB Front Lunge: Technique

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BB Front Lunge: Technique

Set Up Forward Movement Phase
• Place the bar in a • Take one exaggerated step
balanced position directly forward with one leg
on the upper back (the lead leg)
and shoulders • Maintain erect torso
(high bar position) • Allow the lead hip and knee
• Hold chest high to flex slowly (900 knee
flexion)
• Keep the lead knee directly
over the lead foot.
• Keep heel of lead leg on the
ground
• Continue to flex the trailing
knee until it is 1 to 2 inches
above floor
Backward Movement Phase
• Push off the floor with
leading leg by extending the
lead hip and knee
• Maintain erect torso
• Bring the lead foot back to a
position next to the trailing
foot; do not stutter-step
backward
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Barbell Bench Press

• Upper body strength, push exercise

• Pectoralis Major
→ ‘chest muscles’

• Anterior Deltoid
→ ‘front of the shoulders’

• Triceps Brachii
→ ‘back of the arms’
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Barbell Bench Press: Technique

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Barbell Bench Press: Technique

Set Up
• Lie supine in the five-
point body contact
position (1. head, 2.
shoulders/upper back, 3.
buttocks, 4 and 5. left and
right foot on ground (or on
bench))
• Eyes are below racked
bar
• Grasp the bar with a
closed, pronated grip
slightly wider than
shoulder-width apart
• Position the bar over the
chest with the elbows fully
extended
Downward Phase Upward Phase
• Lower bar to touch the • Push the bar upward
chest at approximately (and very slightly
nipple level backward) until the
• Keep the wrists stiff and elbows are fully
the forearms extended
perpendicular to the • Keep the wrists stiff
floor • Maintain the five-point
• Maintain the five-point body contact position.
body contact position • Do not arch the back or
raise the chest to meet
the bar
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Barbell Bench Press

Cue Words

‘screw the lids of a jar’ (when holding bar), drive bar to the roof, eyes under

Progressions / Regressions

Progressions: push up variations? Single arm, one arm on bosu or medicine ball? Set up in a
bridge position (upper back on bench, hips raised)

Regressions: wall push ups, machines

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Lat Pull Down

• Upper body, vertical pull
exercise

• Latissimus Dorsi
→ ‘back muscles’

• Biceps Brachii
→ ‘arms’

• Teres major, middle

trapezius, rhomboids
→ ‘upper back’

Lat Pull Down: Technique
Set Up
• Grasp bar with a closed,
pronated grip
• Grip = wider than
shoulder width
• Position thighs under
pads with feet flat on the
floor
• Lean torso slightly
backward
• Extend elbows fully
Downward Phase
• Pull bar towards upper
chest
• Maintain torso position;
do not jerk backward
• Touch the bar to the
clavicle and upper chest
area
Progressions: Chin ups
Regressions: machine, therabands
37
Upward Phase
• Allow elbows to extend
back to the starting
position
• Maintain torso position
Cue words e.g: pull the
bar below your chin,
proud chest
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Barbell Bent Over Row

• Upper body strength, pull exercise

• Latissimus dorsi

• Rhomboids

• Middle Trapezius

• Posterior Deltoids

→ ‘upper back’
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Barbell Bent Over Row: Technique

Set Up Upward Phase Downward Phase

• Grasp bar with a closed, pronated • Pull bar towards torso • Lower bar back to the
grip • Maintain neutral starting position
• Grip = wider than shoulder-width •
spine and knees Maintain neutral spine
• Lift bar as per deadlift form
slightly flexed • At the end of the set, flex
• Position feet shoulder-width apart,
• Do not jerk torso the hips and knees to
knees slightly flexed
• • Touch the bar to place bar on the floor
Flex hips so the torso is slightly
above parallel to the floor lower chest or upper
• Neutral spine abdomen Cue words: drive elbows to the
• Focus eyes a short distance roof, squeeze the shoulder blades
ahead of feet together
• Hang bar with elbows fully
extended Progressions: split stance cable row,
split stance cable row with rotation
Regressions: seated row
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Seated Cable Row

• Upper body strength, horizontal pull
exercise

• Latissimus dorsi

• Rhomboids

• Middle Trapezius

• Posterior Deltoids

→ ‘upper back’
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Seated Cable Row: Technique Cue words:

drive elbows
back, squeeze
Set Up Backward Phase Forward Phase shoulder
blades
• Sit on seat and • Pull the handles • Allow elbows to together
place feet on foot toward abdomen slowly extend
supports • Do not jerk upper back to the
• Grasp handles with body or lean back starting position
a closed, neutral • Continue pulling • Maintain erect
grip until the handles torso
• Torso erect, knees touch abdomen
slightly flexed, and
feet parallel to each
other
• Elbows fully
Progressions: BB bent over row, DB one arm row
extended
Regressions: machines, wall scapula retraction
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Overhead press Cue words:

• Upper body strength, vertical push exercise

• Shoulder: Deltoid, pectoralis major, trapezius, triceps brachii, serratus anterior

• Standing press: Develop overhead UB strength, push. Stabilising spine. More functional than seated press
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Overhead press Cue words:

- Knees slightly bent
- Feet shoulder width
Set Up Upward Phase Downward Phase apart
- Elbows up
• Grasp bar shoulder- • Push bar straight • Slowly return to - Activate and brace
width apart with up until full start position. with your core
closed pronated extension - Push bar to the
ceiling
group • Movement from
• Elbows should be shoulders
under the bar, wrists
extended
• Rest bar on
shoulders/clavicle
• Keep straight, by
bracing the abs and
controlling the Alternates: Seated press, single arm kneeling
movement. press
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Cue Words
• Reinforce correct technique
• Describe the movement of the exercise
• Simple and concise – do not overload the learner

Three Step Feedback Model:

1. Simple Positive Praise e.g. ‘good,’ ‘well done.’
2. Positive Reinforcer e.g. ‘good chest position’
3. Corrective Reinforcer if needed e.g. ‘higher knee lift’
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Coaching Cues – What works, what doesn’t work in this example?

“Great work on the mobility drills. I’m going to teach you how to squat.
The squat is a fantastic full body exercise that works the hamstrings,
calves, quads, glutes, abs, lower back and upper back.

What you want to think about is lowering yourself slowly down to the
bench while keeping your abs tight. You should have your chest up
and pinch your shoulder blades. On the way down you’ll know if
you’re doing it right if your knee stays over your second toe and
doesn’t pass your feet. Breathe out on the way up and squeeze your
butt at the top.

Ok – Let’s see you do it.” (Robertson, 2012)

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Coaching Cues

What’s good or not so good with this

coaching instruction?

- Good explanation of exercise -> but listed

too many muscle groups
- Good technical points and cue words
(‘lowering yourself slowly to the bench,
squeeze butt at the top’) -> but information
overload for a novice, some parts too
detailed
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YouTube link for all the videos

https://www.youtube.com/playlist?list=PL1BdxRxgQFhuGvCmM7gsc1vGexvBVUSfj

Baker, D (2001). Science and practice of coaching a strength training program for novice
and intermediate-level athletes. Strength and Conditioning Journal, 23(2), 61-68.

Haff, G. & Triplett, N.T. (2016) Essentials of strength training and conditioning. (4 th
Edition) Human Kinetics, Champaign, Illinois.
Thank you!