Strength Training
EAST VIEW
FEMALE
Supplemental Lifts
Because of the time constraints during the athletic period it is imperative that the athletes get into a routine of coming in before or after school. There are many different types of auxiliary lifts. We use a year round program in the weight room to establish overall body strength. Different sports also require strength exercises in different body areas.
Pre-hab.
At EVHS we do not feel that athletes should only do rehab type exercises to recover from athletic injuries. We utilize the latest techniques and exercises to strengthen stabilizer muscles to prevent injuries before they happen.
Sports-Specific
Because court sports and field sports utilize different body movements, once the athlete develops base core strength we promote strength and stabilization in specific areas to help the athletes in their particular sport.
Muscle Development
It is also very important that the athletes train all body parts equally. One of the biggest problems associated with programs is athletes creating muscle imbalances which lead to injury and ineffective body development.
LIST OF EXERCISES
(for full description see powerpoint presentation )
LOWER BODY
LUNGES WEIGHTED
DIRECTIONAL LUNGES
¼ SQUAT CALF
LUNGE HIGH PUMP
SNATCH SQUAT
DB LEG CURL
SCOOPS
FRONTAL SQUATS
HYPERS
BICEP
BICEP 21’S
BICEP DB CURL
BICEP HAMMER CURL
BICEP CONC. CURL
BICEP REV. CURL
TRAPS
TRAP PULL
TRAP SHRUG
POWER PULL
UPRIGHT ROWS
LATS
LAT PULL
(ALL VARIATIONS)
DB ROWS
BENT OVER ROWS
BENT ARM PULL OVERS
PULLUPS
WRIST/FOREARM
WRIST ROLLS
WRIST CURL
REV GRIP BICEP CURL
TRICEP
BALL PUSHUPS
DB FLAT BENCH
DB INCLINE BENCH
DB OVERHEAD PRESS
DB TRICEP EXTENSION
DB KICK BACKS
TRICEP PUSH DOWN
OVERHEAD CABLE
SKULL CRUSHER
CABLE BURNOUT
PUSHUP ROUTINES
DIPS
CLOSE GRIP BENCH
PECS
WIDE BENCH
DB FLYS
BACK AND ERECTORS
BACK EXTENSION
BACK EXTENSION TWIST
SHOULDER
DIPS
BENT ARM PULLOVER
DB UPRIGHT FLY
INCLINE BURNOUT
DB FRONTAL RAISES
DB LATERAL RAISES
ROTATOR
ST. BAR RAISES
TRAP SHRUG
ST. ARM PUSH DOWN
WIDE BUMP. PUSHUP
Supplemental and Auxillary Lifts
Power Point Version
Discriptions and Pics