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SAFETY for weights training
SAFETY for weights training
Before doing any weights training, do take note of the following points for safety:
- Do not attempt to lift the weights without proper instruction or guidance. GOOD FORM is very important in ensuring that you do not injure yourself while lifting the weights.
- Ensure that you warm up properly to prevent injuries.
- Do not attempt to carry more weight than you are able to manage. Ensure that there is a "SPOTTER" around to assist you whenever you attempt to train.
- Put the weights back to the original place to prevent people from tripping over the weights.
- Refrain from training if you are not feeling well or are on any medication that may cause drowsiness.
Weights Training Techniques
Weights Training Techniques
The following videos will show you how to execute some of the compound movements (with barbells). Please take note of the teaching cues to help you perform it safely and effectively:
Front Squats
Front Squats
Bench Press
Bench Press
Shoulder Press
Shoulder Press
Click here for more details on the techniques for each exercise.
CALCULATING YOUR 1RM
CALCULATING YOUR 1RM
1RM is the Max Load you can lift for only 1 repetition (ie, Unable to do a 2nd repetition)
For the purpose of our lessons and to prevent you from injuring yourself, we will use the following guidelines:
- Muscular Strength: Train at 5RM
- Muscular Endurance: Train at 10RM
The calculator on the right will help you determine what is the weight that you should train at.
Check for Understanding
Check for Understanding
Energy Systems + Fitness Components
EXTEND YOUR LEARNING
EXTEND YOUR LEARNING
Introduction
Introduction
Nike Academy: Pre-Season Training - Strength
Nike Academy: Essential Strength Training
5 Training Tips for building muscles effectively.
Weights Training
Weights Training
Deadlift: https://www.youtube.com/watch?v=op9kVnSso6Q
Air Squat: https://www.youtube.com/watch?v=C_VtOYc6j5c
Front Squat: https://www.youtube.com/watch?v=m4ytaCJZpl0
Shoulder Press: https://www.youtube.com/watch?v=xe19t2_6yis
Push Press: https://www.youtube.com/watch?v=X6-DMh-t4nQ
Sumo deadlift: https://www.youtube.com/watch?v=wQHSYDSgDn8
Sumo deadlift high pull: https://www.youtube.com/watch?v=o6QniJ9FaGA
Medicine ball clean: https://www.youtube.com/watch?v=-nk0GqeSTJs&t=1s
Crossfit’s 9 Foundational Movement: https://www.youtube.com/watch?v=f_lNO64zlSU
Developing a strength training programme for Running
Developing a strength training programme for Running
Weights & Strength Training/ How to win like Mo: https://www.youtube.com/watch?v=91TZh72MnZI
Strength Training For Endurance Athletes: https://www.youtube.com/watch?v=aeUZOwM5NsA
Strength Training for Runners with Kirk Dewindt: https://www.youtube.com/watch?v=jQcGXGf1-TU
Speed and Lifting Workout for sprinters: https://www.youtube.com/watch?v=WgsrLIrf3UE
Sprinter Legs - Leg Training for Sprinters: https://www.youtube.com/watch?v=cT6lFPMeysk
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