Manual Resistance Ptj 2012

8102019 Manual Resistance Ptj 2012

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Chat Williams MS CSCSD NSCA-CPTD PT-AR

about theAUTHOR

personal trainingfor performance

1

Chat Williams is the

upervisor for Norman

Regional Health ClubHe currently sits on

he National Strength

nd Cond itioning

ssociation Board

f Directors and is

he past NSCA State

Director Comm ittee

Chair Midw est

Regional Coordinator

nd State Director of

Oklahoma (2004 State

Direct or of t he Year)

He also served on

he NSCA Personal

Trainer SIG Execu tive

Counc il He is the

uthor of multiple

raining DVDs He runs

is own company

Oklahoma Strength

nd Cond itioning

Productions which

ffers personal training

ervices sports

erformanc e for youth

metabo lic testing

nd educational

onferences and

eminars for strength

nd c onditioning

rofessionals

nscarsquos perform ance training journal bull w w w nscacom bull volum e 11 issue 2

Free weights machine weights elastic tubing and medi-

cine balls are just a few of the modalities personal trainers

can use to improve the muscular strength and endurance

of their clients Often the type of modality used is deter-

mined by the training environment availability of equip-

ment and population Access to a 1047297tness facility amount

of equipment population and size of the training group

current 1047297tness level of the individual or group and budget

restraints are just a few variables to consider when design-

ing a training program Along with the training modalities

previously mentioned manual resistance is another type

of training that can be incorporated into a 1047297tness program

to improve muscular strength and endurance

Manual ResistanceManual resistance is a partner-based type of training that

requires limited equipment Benches straps and PVC

pipes along with bodyweight may be used (2) During the

exercise the spotter or partner provides the resistance

or serves as an anchor so that the trainee can complete

full range of motion movements incorporating eccentric

and concentric muscle actions The spotter can control the

amount of resistance applied throughout the entire range

of motion thus determining the intensity The spotter and

trainee should work as a team to provide adequate resis-

tance so that the movements are challenging and over-

load is produced It should not be a tug-of-war between

the spotter and trainee form technique and proper body

mechanics should be maintained throughout the entire

movement

Benefits of Manual ResistanceTrainingManual resistance training is an excellent alternative to

other forms of training when the personal trainer has ac-cess to limited equipment and limited 1047297nancial means

The equipment is cost-effective and does not require a lot

of space to complete the movements Manual resistance

training equipment is a great tool to use in small groups

physical education classes and in a boot camp or perfor-

mance camp format (1) Multiple pieces of equipment

may be purchased for the same amount of a single ma-

chine plus the equipment is portable and can be taken

to multiple venues relatively easy Designing programs

using these tools for beginners and youth can also e

safety proper technique and teamwork Since the m

ods require partners both individuals must be engag

the workout to allow for maximal participation and e

This can be bene1047297cial when working with large grou

youth so that their attention and focus are maintaine

though research is limited at the current time prelim

studies suggest that manual resistance training is a

way to improve short-term muscular strength and e

ance In a study by Dorgo et al that compared m

resistance training (plus endurance training) to a ty

physical education class curriculum found that the

ual resistance training group had greater improvem

in all six categories that were measured (1-mi run cu

trunk lift push-up 1047298exed-arm hang modi1047297ed pull-up

When comparing multiple studies including some fo

manual resistance training it is suggested that a we

signed program utilizing proper form technique and

mechanics will increase short-term muscular strength

endurance Long-term bene1047297ts may need further res

due to muscular adaptations that require training t

more advanced and increased intensity or overload

Manual Resistance ExerciseExamples The following are just a few examples of manual resist

training exercises that can be incorporated into stre

and conditioning programs The partner-based exe

will be demonstrated using a durable nylon strapping

nylon strap has 1047297ve handles (one serves as an anchor)

following provides four examples exercises that utiliz

strap

Alternating Row (Figures 1 and 2)

SpotterTrainer Start with the feet staggered or showidth apart holding the single handle serving as th

chor for the client the handle should be held direc

front of them

Client Start with the feet shoulder width apart one

dle in each hand pull one arm back in a rowing m

along the side of the body and then repeat with the o

side

Manual Resistance Training



personal training for performance

1nscarsquos perform ance training journal bull w w w nscacom bull volum e 11 issue 2

M anual R esistance Train

Chest Press (Figures 3 and 4)

potterTrainer Start by standing behind the

lient with the feet staggered or shoulder width

part holding the single handle serving as the

nchor for the client the handle should be held

irectly in front of them

lient Start with a staggered stance or with the

eet shoulder width apart with elbows out to the

de and just below shoulder height with palms

own Press one hand forward controlling the

esistance with the other handle repeat with the

ther handle by pressing forward Be careful not

o go back too far as this can place strain on the

ront of the shoulder

Alternating Row with Spotter

Squat to Overhead Press

(Figures 5 and 6)

SpotterTrainer Start with feet shoulder width

apart perform a bodyweight squat with the

handle directly in front of the body On the de-

scent lower the handle to the 1047298oor and during

the ascent perform an overhead press with the

handle

Client Start with the feet staggered or shoulder

width apart one handle in each hand pull one

arm back in a rowing motion along the side of

the body and then repeat with the other side

The roles may be reversed so that the client per-

forms the squat to overhead press as well

Partner Standing Core

Rotations (Figures 7 8 and 9)

SpotterClient During the rotations both in-

dividuals will perform the same type of move-

ment They will be facing forward and sidewaysto each other each of them will have two han-

dles directly out in front at chest level They will

simultaneously rotate the same direction

will perform the concentric action and the

will perform the eccentric action applying

resistance

Final ThoughtsAgain these are just a few of the exercises

can be implemented into a training prog

They can be incorporated into a tradition

sistance training program or used in a g

setting like a performance camp or ph

education class in a circuit type format Set

repetitions can be determined by the numb

repetitions or a speci1047297c amount of time Ma

resistance training is a great tool to add

change of pace personal trainers on a lim

budget and developing a foundational pro

for form and technique

References1 Dorgo S King G Candelaria N Bader J

Brickey G and Adams C Effects of manua

resistance training onfitness in adolescents

Journal of Strength and C onditioning Resea

23(8) 2287ndash2294 2009

2 Dorgo S King G and Rice C The effect

of manual resistance training on improving

muscular strength and endurance Journal o

Strength and Co nditioning Research 23(1)

293ndash303 2009

igure 1 and 2 Alternating Row ndash Multi-Joint Back

nd Biceps

Figure 5 and 6 Client Alternating Row with Spotter


Figure 7 8 and 9 Partner Standing Core Rotatio

igure 3 and 4 Chest Press ndash Multi-Joint Chest

houlders and Triceps



personal training for performance

1nscarsquos perform ance training journal bull w w w nscacom bull volum e 11 issue 2

M anual R esistance Train

Chest Press (Figures 3 and 4)

potterTrainer Start by standing behind the

lient with the feet staggered or shoulder width

part holding the single handle serving as the

nchor for the client the handle should be held

irectly in front of them

lient Start with a staggered stance or with the

eet shoulder width apart with elbows out to the

de and just below shoulder height with palms

own Press one hand forward controlling the

esistance with the other handle repeat with the

ther handle by pressing forward Be careful not

o go back too far as this can place strain on the

ront of the shoulder

Alternating Row with Spotter


(Figures 5 and 6)

SpotterTrainer Start with feet shoulder width

apart perform a bodyweight squat with the

handle directly in front of the body On the de-

scent lower the handle to the 1047298oor and during

the ascent perform an overhead press with the

handle

Client Start with the feet staggered or shoulder

width apart one handle in each hand pull one

arm back in a rowing motion along the side of

the body and then repeat with the other side

The roles may be reversed so that the client per-

forms the squat to overhead press as well

Partner Standing Core

Rotations (Figures 7 8 and 9)

SpotterClient During the rotations both in-

dividuals will perform the same type of move-

ment They will be facing forward and sidewaysto each other each of them will have two han-

dles directly out in front at chest level They will

simultaneously rotate the same direction

will perform the concentric action and the

will perform the eccentric action applying

resistance

Final ThoughtsAgain these are just a few of the exercises

can be implemented into a training prog

They can be incorporated into a tradition

sistance training program or used in a g

setting like a performance camp or ph

education class in a circuit type format Set

repetitions can be determined by the numb

repetitions or a speci1047297c amount of time Ma

resistance training is a great tool to add

change of pace personal trainers on a lim

budget and developing a foundational pro

for form and technique

References1 Dorgo S King G Candelaria N Bader J

Brickey G and Adams C Effects of manua

resistance training onfitness in adolescents

Journal of Strength and C onditioning Resea

23(8) 2287ndash2294 2009

2 Dorgo S King G and Rice C The effect

of manual resistance training on improving

muscular strength and endurance Journal o

Strength and Co nditioning Research 23(1)

293ndash303 2009

igure 1 and 2 Alternating Row ndash Multi-Joint Back

nd Biceps

Figure 5 and 6 Client Alternating Row with Spotter


Figure 7 8 and 9 Partner Standing Core Rotatio

igure 3 and 4 Chest Press ndash Multi-Joint Chest

houlders and Triceps

Documents

Manual Resistance Ptj 2012