FUNDAMENTAL STRENGTH AND POWER EXERCISES AND VARIATIONS

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

FUNDAMENTAL STRENGTH EXERCISES

Movement / Action

Primary Barbell

Associated Barbell

DB Assistance

Isolation

Bench press

DB bench press
(all angles)
DB tricep ext.*

DB flies*

Bar dips

Incline / decline press

Narrow / close grip
Bench dips

Tri push/ext.*

Military press

Press b neck

DB press*

DB raises*

Chin / pull-up

Pulldown/ups*

DB pullovers*

Bicep curl*

Bent Rows

Seated row

DB rows

1-arm*

High Pull

Upright row

DB upright

1-arm*

Back squat

Front squat

DB squat

1-leg squats

Lunge*
(all angles)

Split squat

DB lunge

Leg ext.
Leg press

Lower Body Pulling

Deadlift

Romanian deads
Good mornings

DB stiff leg

Back/rev. ext.*
Leg curl / bridge

Torso / Abdominal

Upper Flexion

Lower Flexion

Twisting

Stability*

Crunch

Rev. crunch

Diag. rev. crunch

Hover

Situp

Knee-up

Diag. knee-up/sit-up

Side hover

Upper Body
Pushing

Upper Body Pulling

Lower Body
Pushing

Wood chop

FUNDAMENTAL POWER EXERCISES

Upper body pushing

Primary

Variations

Associated

Bench Throw
(Smith machine)

Clap push-ups

1-arm throws

Medicine ball throws

Lower Body Leg Push

Jump Squat
(free or Smith)

Alternating leg jump

squats

All jumping/bounding
plyometric exercises

Whole Body Pull

Power Clean

Power shrug/
Top pull

Basic Olympic lift

variations

Whole Body Push

Push press

Split leg push press

DB push press

* denotes all variations in angle or performance

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Table 1 - Guide for determining 1RM from varying repetitions performed to maximum effort. An estimate of 1RM is
made when the weight lifted is multiplied by the reconversion factor according to the number of repetitions that were
performed with that weight.

% 1RM
100
95
92
89
86
83
81
79
77
75
73
71
69.5
68
66.5
65
64
63
62
62

# Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20

Reconvert.
1.05
1.08
1.12
1.16
1.2
1.23
1.26
1.29
1.33
1.36
1.4
1.43
1.47
1.5
1.53
1.56
1.58
1.61
1.63

Table 1 provides a useful guide as to the relationship between repetitions performed and %1RM between 1 and 20 reps
with a reconversion factor to estimate 1RM from a max reps effort or test. It is very accurate up to 80% 1RM but
becomes slightly less accurate further away from 80%. Obviously individuals will vary. Testing of 1RM or even a simple
max reps test in the bench press, reverse grip chin and squat should provide the strength coach with data about the
athletes strength. Most athletes lift proportional weights in exercises related to those two upper body tests (pressing
exercises and pulling exercises) and proportion to the squat for the lower body.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Table 2 - A guide for selecting resistances based upon performance in 3 key exercises such as the bench press, pullup (chin-up) and full squat. For example, if an athlete trains the bench press with 60 kg for 10 reps, the appropriate
resistances to use for incline press for the same amount of reps, would be 47.5 kg (60 kg x 80% = 48) and for the DB
bench press would be 20 kg each DB (60 kg x 33% = 20kg). As the bench press and pull-up strengths are similar in
most athletes, the bench press training weight can often be used to select the pulling exercises as well if pull-up strength
is not measured directly or unknown.
Upper Body
Press
Exercises

Bench press

% resistance to
use as
compared to the
bench press for
the same # of
reps
100%

Decline press

Upper Body
Pull Exercises

% resistance to
use as
compared to the
Pull-up for the
same # of reps

Lower Body
Exercises

% resistance to
use as
compared to the
full squat for the
same # of reps

100%

Full squat

100%

105%

Supinated pullup
Pronated pull-up

90%

Front squat

80%

Incline press

80%

Close grip PLD

95%

Lunge

40%

Narrow grip BP

90%

Wide grip PLD

90%

Step-up

40%

Close grip BP

80%

Wide b neck PLD

75%

1- leg squats

40%

DB bench

33%* each DB

Seated row

75%

Lateral lunge

25%

Press b neck

50%

Bench pull

65%

75%

Front press

50%

Upright row

50%

Romanian
deadlift
Pull to waist

DB
shoulder 17.5% each DB
1-arm DB row
33% * each DB
Power clean
press
* denotes 33% per DB ** this is only a guide as power clean can be tested (reps test or 1RM))

80%
65% * general
guide

Table 2 outlines the general relationship between the weights lifted in a number of different exercises according to what
they can lift in the related core exercises. For example, if an athlete tests at 100 kg for a 1RM in the bench press, then
their incline press 1 RM would be around 80 kg. If the same athlete tests at 100 kg in the reverse grip chin (90 kg body
weight + 10 kg tied to the waist), then their 1RM upright row would be around 50 kg.

By scheduling repetitions according to the exercise group (upper body pressing, upper body pulling or lower body)
system, it is simple to determine the starting resistance for the bench press and RG chin and then determine the
resistances for the other exercises from there. For example, if the first workout for bench press requires 3 x 10 @ 67.5
kg, then the DB bench resistance to be used for 10 reps would be 22.5 kg (67.5 kg x 33%), front press for 10 reps would
be 32.5 kg (67.5 kg x 50%) and so on. Thus some simple tests in key performance indicator (KPI) tests such as bench
press, chin-up and squat allow us to prescribe almost all the weights for an athletes training.
For determining the exact resistance to be used for power exercises such as bench throws and jump squats
(where there is no 1RM testing) a simple relationship also exists. For both exercises, use about 50% of the resistance
used in the corresponding strength exercise for that week. For example, if bench press and full squat were
performed with 100 kg and 140 kg for the designated number of repetitions, then bench throws and jump squats
should be performed with resistances working up to 50 kg and 70 kg respectively for their designated number of
repetitions.

Bridging the gap between sport science and practical application.

ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Lower Body Pushing Squat Related Movements

Squat
Fig 1 The bar position
is on the shoulders, not
neck.

Fig 2 The stance: feet

shoulder width apart & toes
and knees pointing out.

Fig 3 Body straight and

held tight, head held up.

Fig 4 Descend via

pushing hips down and
back, shins remain as
vertical as possible.

Fig 5 Descent
continues This is a halfsquat position.

Fig 6 Parallel squat

position Knees are still
behind toes

Fig 7 Full squat position

Knees still behind toes, feet
flat on floor.

Fig 8 Full squat position

Note the wide stance,
shin and knee position.

Typical squat techniques faults!

Fig 9 Bar on the
neck, grip too wide.

Fig 10 Toes
straight ahead.

Fig 11 Toes
straight stance
causing forward
lean.

Fig 12 Knees
bending first

Fig 13 Knees
bedning first Heels
coming off ground
&/or forward lean.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Lower Body Pulling Movements: Deadlift Related Movements

Deadlifts
Fig 1 Start of deadlift
from floor. Note the flat
back and near vertical
shins.

Fig 2 Push feet into floor

to start the lift. At the halfway mark, back is still flat
and shins vertical.

Fig 3 The finish of the

deadlift and also the start
position for Romanian
deadlift.

Fig 4 the Romanian

deadlift at the bottom of
the lift. From this position
return to the start as in Fig
3. Bar touches the thighs
the entire way.

Common deadlift technique faults!

Fig 5 Bar is too far from
the shins, back is
rounded.

Fig 9 Good
morning bottom
position. Start &
finish is standing
straight.

Fig 6 & 7 Bar is too far away from body during lift,
causing the back to round.

Fig 10 DB stiff-leg
deadlift at bottom
position. Start &
finish is the lockout
position as per fig 3.

Fig 11 Top position

for hamstring bridge.
Start is lying on floor.
Can be done with 1(more difficult) or 2legs.

Fig 8 Bar is close to

shins, but back s rounded.
The result will be the
same for figs 6 & 7.

Fig 12 Bottom
position for back
extension.From
here, return to a
position parallel to
the floor.

Fig 13 Top
position for reverse
back extension.
From here, return to
a position parallel to
the floor.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Front Squat
Fig 1 grip & stance for
front squat. Elbows must
be held high.

Fig 2 Alternative grip for

front squat.

Fig 3 Bottom position

and stance mechanics for
front squat are same as for
back squats. Elbows stay
high.

Faulty technique for

Front Squat!
Fig 4 Elbows dropping
low, regardless of grip
used, will cause the bar to
roll off, the back to round,
the heels to lose contact
with the floor and knees go
past the toes.

Lower Body Pushing Movements: Lunge Related Movements.

Lunge & Split Squat
Fig 5 Start & finish of the
lunge. The lunge is a
travelling movement.

Fig 6 Bottom position for

lunge & split squat.

Fig 9 Start of walking lunge. Fig 6 Proceeds walking

in lunge fashion for designated # of reps. Note that the
lead knee is not in front of the toes and the back is
straight.

Fig 7 Top position for

split squat. From here
descend as per Fig 2 &
then return to top.

Fig 10 Bottom position

for angled lunge. Lunge
diagonally & then return to
start position for each rep.

Faulty technique for

lunge and split squat!
Fig 8 For both exercises,
if the body and head are
leaning forward, the knee
will move past the toes on
the front foot in the bottom
position.

Fig 11 Step-up. Can be

started with 1 foot on box
or with both feet on floor.
From this position step-up
so that both feet are on the
bx or beside each other.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Upper Body Pulling Exercises - Chin-Up, Pull-Down & Rowing Exercises.

Fig 1 Wide
pronated grip chinup. Start position.

Figs 2 & 3 Close supinated (reverse) grip

chin-up. Start and finish positions.

Figs 4 & 5 Start and finish positions for

wide pronated-grip front pull-downs.

Fig 6 Finish
position for pulldown behind head.

Figs 7 & 8 Start and finish for neutral grip

pull-down.

Figs 9 & 10 Start & Finish for supinated

(reverse) grip pull-down.

Figs 11 & 12 Start & finish for seated rows.

Fig 13 Start of bent over

rows. From this position
pull the bar to the
stomach. Note the flat
back.

Figs 15 & 16 Start and finish position for high pull.

Figs 17 & 18 Start & finish for upright row. Note that
the elbows are higher than the wrists.

Faulty tachnique for all

rowing exercises!
Fig 14 Rounded back.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Upper Body Pushing Exercises: Horizontal or Bench Press Related Movements.

Bench Press
Fig 1 Start & finish of bench press.

Fig 2 Descent of movement.

Figs 3 & 4 Bottom of bench press

movement, with elbows out to sides.

Fig 5 Start & finish of

incline press.

Fig 2 Bottom position of

incline press.

Fig 7 Start & finish

position of narrow/close
grip bench press.

Fig 8 Bottom position of

narrow grip bench press.
Elbows close to the sides.

Fig 9 Start & finish of

dumbbell bench press.

Fig 10 Bottom position of

DB bench press.

Fig 11 DB flies start &

finish

Fig 12 Half-way to the

bottom position of DB flies.

Technique fault for bench press movements!

Fig 13 Lifting buttock off bench and bouncing weights off the chest.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Upper Body Pressing Movements: Overhead Pressing Related Movements.

Fig 1 Military or front

press start & finish.

Fig 2 Press behind neck

start & finish.

Fig 5 DB Shoulder
press

Fig 6-8 Various DB Shoulder raise exercises

Front raise

Fig 3 Top or lock-out

position for both exercises.
Bar is locked directly overhead.

Side or lateral raise

Faulty technique in
overhead pressing!
Fig 4 Bar is pushed
away from and locked-out
in front of, not over the
body.
Note the back hyperextension.

Rear raise

Upper Body Pressing Movements: Downwards Pressing Or Dipping Related Movements

Fig 9 Start & finish
of bar dips.

Fig 10 Bottom
position of bar dips.

Fig 11 Bottom
position of bench
dips. Return to lockout position.

Fig 12 Tricep
pushdown start &
finish

Fig 13 Tricep
pushdown bottom
pushdown.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Introductory Power Exercise Techniques

Introductory Upper Body Power Exercises: Bench Throws
Fig 1 Bottom position for bench
throw.

Fig 2 The bench throw entails

release of the bar & must be
performed in a Smith machine.

Fig 3 The 1-arm bench throw on

an incline bench.

Introductory Lower Body Power Exercises: Jump Squats

Fig 4 Bottom position for the jump
squat. After starting from the
standing position, descend quickly to
the bottom &..

Fig 5 - quickly ascend into a

jump, wit feet leaving the floor.

Fig 6 The alternating or split-leg

jump squat.

Introductory Whole Body Power Exercises: Push Press

Fig 7 Push press start position,
elbows under the bar, look straight
ahead.

Fig 8 Dip the knees slightly.

Fig 9 Use legs and arm to drive to

push the bar back overhead, elbows
beside the ears.

Faulty technique!
Fig 10-12 Excessive knee dip, heels come off the floor. Pushing barbell in front of body looking up.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

The Power Clean From the Hang and its Derivatives

Fig 1 Standing
start position for
power clean from
hang & related
exercises. Note
elbows turned out
along the bar.

Fig 2 The hang

position.

Fig 3 The top

position for power
shrug.

Fig 4 The top

position for top or
high pulls.

Fig 5 The rack or

final position for
power clean from
hang.

<-------------------------------------- Power Shrug ----------------------------------------->< ---------Top Pull --------- ><Power Clean from Hang>

Technical Faults!
Fig 6 Round back in hang
position.

Fig 7 Shoulders behind bar.

Knees too far forward at
hang position.

Fig 8 Elbows pointing back,

not along the bar, means the
arms, not legs, will initiate
the lift &

Fig 9 - . Will result in a

reverse wrist curl and back
hyper-extension movement.

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ASCA LEVEL 1 COACHING COURSE - Fundamental Strength and Power Exercises and Variations.

Fundamental Torso & Abdominal Training Exercises

Upper Abdominal Flexion and Twisting Exercises
Fig 1 Top position for crunch. Start
position is with shoulder blades
lightly touching floor.

Fig 2 Sit-up or curl-up.

Fig 3 Diagonal sit-up (curl-up)

Lower Abdominal Flexion and Twisting Exercises

Fig 4 Start & finish
position for reverse crunch.

Fig 5 Top position for

reverse crunch. Can also be
performed diagonally.

Fig 6 Hanging knee-up

can be done straight up
or..

Fig 7 diagonally
hanging knee-ups.

Torso and Abdominal Stability Exercises

Fig 8 Hover hold.

Fig 9 Side hover hold.

Bridging the gap between sport science and practical application.