The Coaches’ Strength and Conditioning Training Toolkit by Cissik John

Author:Cissik, John [Cissik, John]
Language: eng
Format: epub
Publisher: Coaches Choice
Published: 2016-01-12T16:00:00+00:00

Pull-Ups

Pull-ups with the suspension trainer develop the muscles of the upper back, shoulder, and biceps. This exercise teaches the athlete to handle his own bodyweight. The unique nature of doing this exercise with the suspension trainer enhances the athlete’s proprioception as well as develops the muscles differently because the trainer will move the athlete while they are performing the pull-up. For this exercise, the straps should be adjusted so that they are hanging as high off the ground as possible. Have the athlete grip the straps, lift the feet off the ground, cross the ankles, and allow the arms to fully straighten. From this position, the athlete will flex the elbows and pull the body up as far as possible. While pulling the body up, the athlete should concentrate on moving the shoulder blades together.

Chest

Suspension training is a way to train the muscles of the chest. It allows for a combination of traditional bodyweight exercises (such as push-ups) as well as the performance of exercises that are traditionally free weight exercises (like flies and presses). Like those exercises, it develops several muscle groups together—chest, shoulders, and triceps. This section will cover the following:

Chest press

Push-ups

Flies

Dips

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