BUILDING A FOUNDATIONTHE BASICS FOR TRAINING THE UNTRAINED ATHLETE

CJ AppenzellerA Guide for Strength Coaches and Trainers

BACKGROUNDCJ Appenzeller, NSCA-CPT, IYCA-HSSCS4 Years In The FieldTrained:50+ Collegiate Level Athletes

100+ High School Athletes150+ Youth (Middle School and Down)

THE GROUNDWORKPositioning is EVERYTHINGAn athlete can’t perform in positions he can’t establishA coach MUST teach Positioning

WALK BEFORE YOU CAN RUNProper Progression and regression is 100% NECCASSARYThis will MAKE or BREAK a Strength Training Program

MOVEMENT BEFORE LOADINGExhibit EXCELLENT Technique Before Adding ResistanceToo often Coaches/Trainers Rush LoadingFail to plan, you plan to fail.

PRIMAL MOVEMENT PATTERNS7 Primal Movement Patterns:

SquatHinge (At the Hip)LungePress/PushPullGait (Walk)Rotate/Twist

GPP (GENERAL PHYSICAL PREPAREDNESS)Defined as a “degree of fitness” –Louie Simmons

Should be Attained Before ANY SPPSpecialized Physical Preparation

Attained through a variety of routesAll too often overlooked by coaches and trainers

Sled Dragging is an EXCELLENT Form Of GPP

Sandbags are also great for GPP. Their unbalanced nature forces more muscle recruitment and requires more stabilization.

TEACHING THE SQUATTaught From The Bottom Up:

Have Athlete Sit On Parallel BoxPhysically Position Feet and LegsCue KNEES OUTStand Up, REPEAT

PROGRESSIONS TO THE SQUATOnce The Bottom Up Squat is Mastered:

Bodyweight SquatGoblet (Anterior Loading) SquatFront Squat (High Anterior Loading)Back SquatBack Squat To BoxBack Box SquatZercher Squat ETC

Giant Camber Bar Low Box Squats are a great example of an advanced progression

of the squat.

TEACHING THE PRESSStart With The Push-UpAgain Taught From The Bottom Up:Bottom Position – Add Torque to the ArmsBrace the AbdominalsSqueeze the GlutesDrive Hands THROUGH the Floor

PROGRESSIONS TO THE PRESSAfter the Body Weight Pushup Is Mastered:

Push Ups On Gymnastic RingsDecline Push UpsHorizontal Dumbbell PressingBench PressingOverhead Dumbbell PressingOverhead Barbell Pressing ETC

The Barbell Floor Press is a GREAT Progression of the Press. A relaxed state overcome by dynamic contraction builds EXTREME explosive strength.

TEACHING THE HIP HINGEThe Hip Hinge is:

Toughest To Teach An AthleteToughest For An Athlete to Grasp

Begin With BodyweightCues:

Soft Bend in the KneesPush Butt BackKeep Chest Up

PROGRESSIONS TO THE HIP HINGEOnce The Bodyweight Hinge is Mastered:

Belly Swing (Plate against the Belly)Kettle Bell SwingTrap Bar DeadliftingStraight Bar DeadliftingETC

The Trap Bar Deadlift is a

Personal Favorite Progression of the Hip Hinge Pattern.

TEACHING THE PULLFairly Easy to Teach, Fairly Hard To StrengthenMost Athletes Have WEAK Posterior Chains“Everything you can’t see is weak”Bodyweight Vertical Pulls Must Be Built Up TooHorizontal Pulls Start Teaching ImmediatelyRecline Rows

Abdominals BracedRow Straight UpChin Back

PROGRESSIONS AND VARIATIONS OF PULLSOnce the Recline Row Has Been Mastered:

Elevated Feet Recline RowDumbbell 3- Point RowBarbell RowYates RowPull-Ups ETC

Learn More About Exercise Progressions By Clicking Here

Rope Climbing is A TOUGH Variation of Pulling.

PUTTING IT ALL TOGETHERStructural Balance AND Integrity Should Be The Two Primary Goals

Programming should Be Balanced :Push to PullSquat To Hinge

Can Be Broken Down Several Different Ways, some Common Example:

Upper/LowerFull Body Splits

BASIC PROGRAMMING PHILOSOPHY“Never Train Minimally”“Never Train Maximally”“Always Train Optimally” –Mel Siff