1.) Exercise Bank (in addition to the current FAU exercise bank)
Dynamic Warm up
-Side Leg Swings
-Laying Toe Touches (laying on the ground while swinging leg to opposite arm)
Hurdle Complex
-One Leg Lateral Step Over (holding onto a fence or a stationary object, have one leg swing over the hurdle perpendicularly over the hurdle and repeat)
Horizontal Push
-Decline Push-Up
-Incline Push up
Lower Body Push
-Band Squats
-Calve Raises
Triceps
-Bench Dips with Feet Elevated
Grip
-Thick Rope Pull-Ups
Core
-Burpees
-Bicycles
-Cable Crunches
Lower Body Template
Warming up the hips before a lower body workout is crucial in order to get the full effect of a lower body workout. Strong legs needs a strong hip to go along with it in order for full power of explosiveness to occur, which is why the hips are just as important to exercise. Exercising the gluteus medialis is crucial to prevent pulls of the hamstrings. It's purpose is to stabilize and support the weight of an individual. A strong gluteus medialis prevents other muscles of the lower body such as the hamstrings from supporting more than it needs to. Lower body injuries usually occur because of a neglected gluteus medialis. So, note to mind, the hips and the gluteus medialis should always be incorporated in a lower body workout. Muscles are all correlated with each other, therefore, a evenly balanced anatomy will have few to no problems at all.
Warm up:
-Double Leg/Single leg Hip Raises x15 (two feet, left leg raised, right leg raised)
-Forward/backward knee circles both legs x20
-Mountain climbers for 25 seconds
-Side leg raises x20 each leg
Prehab:
-Glute medial laying raise x 20
-Glue medial side walk (slow and tiny steps) for 25 yards
-Glute medial walk (slow) for 25 yards
Multi Joint Exercises:
-Box squats 4 x 10
Assistance Exercises
Posterior Chain:
-Romanian Dead Lifts 3 x 10
Single Leg:
-Assisted single leg band squat 3 x 10 each leg
Extra Assistance:
-Back extensions 3 x 10
Calves:
-Seated calve raises 3 x 15
Hip Mobility:
-Good Morning with green band
Flexibility:
-Foam Roll (quads, hamstrings)
-Toe Touches 2 x 20 Seconds (hamstring stretch)
-Groiners (each leg for 20 seconds with hips pushing down to ground)
Upper Body Template
I emphasize on stretching after each workout, especially the upper body after an upper body exercise because it's just as important as warming up and building it. Avid stretching for maximum flexibility of the shoulders, back, triceps and biceps will allow growth of muscularity as well with the ability for full range of motion for optimum sport performance.
Warm Up:
-Jumping Jacks x 20
-Seal Jacks x 20
-Push Ups x 10
Prehab:
-Band Pull-A-parts x 20
- Y-T-W's x 20
-Pull to Face 3x15
Muti Joint Exercises:
-Bench Press 4x10
Assisted Exercises
Upper Back:
-Pull Ups 4 sets of 10 (with weighted vest or assistance with green bands)
Triceps:
-Dips (with weighted vest/waist belt with weight or with someone's assistance holding legs)
Shoulders:
-Seated overhead Dumbbell Press 4x10
Biceps:
-EZ Bar Curls 4x10
Grip:
-Grip Machine 3x15
Flexibility:
-Triceps Overhead Stretch 2x20 seconds (each arm)
-Reverse Arm Stretch with partner (extend both arms to sides while partner pulls it back to stretch)
-Shoulder Barbell Stretch 2x20 seconds (hold onto a barbell resting on a rack while bringing elbows up as high as you can)
2.) Modifying and applying a workout to a group of athletes
A.) Splitting a group of 50 baseball players into two groups of upper and lower body workouts is the most efficient way I can think of for an a smooth time management in the weight room. With the eight Power Racks we have at the gym, four will be set up to box squats and the other half for bench press. Each group will have 25 individuals. Each group from both exercise teams will have seven groups of three and one of four baseball players. There will be exercise stations assigned to each mini groups of the upper and lower body groups. Each team will rotate to their next station after finishing their assigned station. For example, 4 mini groups of the lower body group will be at the power racks doing squats while 4 mini groups of the same body part group are doing "Good Mornings" with green bands on the band station. After each mini groups are finished with their workouts, they will move to their next station.
B.) If I were training a basketball and a cross country team on legs given the same time frame, I would put the basketball team into a moderate repetition (3 sets of 10) exercise regime using the squat racks with weights and put the cross country runners into a high repetition set of workout using bands. Both sport incorporates endurance from the athletes. Basketball requires more of an explosive action of movement, which targets fast twitch muscles therefore putting them on a regime of moderate repetition sets of weighted squats will target their necessary muscles as well with incorporating some endurance training along with it. Cross country requires mostly slow twitch muscle from it's athletes. Putting them on a light weight or band exercise regime with high repetition will target those muscles they need. Splitting the two sports into two different muscle exercises will allow efficiency in the weight room along with having the two teams coincide harmoniously.
3.) First experience impression of internship
I knew very little about the time frame strength and conditioning coaches worked in a day, I was exhausted after my first week of working almost 12 hour days for almost all of the first 5 of this internship. I knew what to expect in the training aspect as well with the motivational, inspiration, and intensity that was required with coaching athletes, but it skipped my mind about the the work of maintaining the equipment and facility along with the tedious computer data entries were so prominent in the daily tasks of this career. Luckily, there are interns for that duty. So far I am enjoying my time at this internship. I enjoy the time i spend with the people I work with as well with learning new information about exercise and training on the spot. I'm looking forward to implementing my own training regimes to the sports teams I got assigned to.
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