Official Site of the James Madison University Strength & Conditioning Program

 

 

 

KIN 425, Concepts of Strength & Conditioning

Exercise Technique Lab Progression (* = barbell and dumbbell methods)

For a detailed description of the exercises click on it below.

1st 2nd 3rd 4th 5th Last

Barbell Back Squat

 

Barbell Front Squat

 

Lunge*

 

Barbell Split Squat

 

Barbell Overhead Squat

 

Single leg Squat*

 

Power Squat Machine

 

Step-ups

 

Conventional Deadlift

 

Sumo Deadlift

 

Romanian Deadlift (RDL)

 

Single Leg RDL

 

Good Morning

 

Glute-Ham Raise (Hamster)

 

Reverse Hyper

 

Back Extension

 

Bench Press*

 

Incline Press*

 

Decline Press

 

Military Press*

 

DB Flyes

 

DB Presses

 

Cam Machines

  (Leg ext and Leg curl)

 

Bands and Chains

 

Close Grip Bench Press

 

Dips

 

Incline Pull-up, knees bent

 

Incline Pull-up, knees straight

 

Incline Pull-up, feet up

 

Pull-up - pronated grip (overhand)

 

Chin-up - supinated grip (underhand)

 

Bentover Row*

 

Pulldown

 

Seated Row

 

Shrugs*  

 

Upright Row*

 

DB Lateral Raise

 

DB Front Raise

 

DB Bentover Raise

 

DB Incline Prone Raise

 

DB Cuban Press

 

Barbell Irish Press

 

Olympic/Power Lifts

 

Hang Clean

   1. Stance (RDL)

   2. Power Shrug

   3. Power Pull

   4. Catch

 

Push Press

   1. Military Press

   2. Dip & Drive

 

Push Jerk

   1. Military Press

   2. Push Press

   3. Dip, Drive & Drop

 

Split Jerk

   1. Military Press

   2. Push Press

   3. Push Jerk

   4. Split Footwork, no bar

   5. Dip, Drive, Split & Drop

 

Push Jerk, Snatch grip

 

Hang Snatch

    1. Stance

    2. Power Shrug, Snatch

    3. Power Pull, Snatch

 

Review

 

 

Practical Exam

  Hands-on, One-on-one


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 This is the official website of the James Madison University Strength & Conditioning program.

Please direct any comments or questions to Greg Werner, Director of Strength & Conditioning.

Date this site was last updated 01/06/2009 08:53:51 PM

Copyright 2004-08, Gregory A. Werner