Strength Training and Powerlifiting

1. Strength Training and Powerlifiting By Nick Daisy Audience: Women Tech and Assess MW 925-1040

2. What is Strength Training? • Use of Resistance to Build Muscle • Anaerobic Exercise (non-cardiovascular) • Can include various forms of weights

3. Types of Movements Involved with Strength Training • Two types of Movements Compound Movements Single Joint Movements

4. Compound Movements • Movements that involve multiple joints • Best form for building overall body tissue • Example Exercises • Bench Press • Walking Lunges • Squat

5. Single Joint Movements • Movements involving a single joint • Used to target a single muscle group • Example Exercises • Leg Extensions • Hamstring Curls • Biceps Curls

6. What is Powerlifting? • Is a strength-based sport • Built off of Strength Training • Includes 3 Major Exercises • Bench Press • Squat • Deadlift

7. Squat

8. General Info on Squat • Is a compound movement • Best overall leg muscle exercise • Major Muscles worked during exercise.. • Quadriceps (front of leg) • Hamstrings (back of leg) • Glutes (butt)

9. Technique to Perform Squat • Feet Remain Flat on Ground • Foot Placement Shoulder width Apart • Toes forward or no more than 30º outward • Back Remains Erect • Head up and Eyes focused Ahead • Depth Reaches Parallel to Ground Click for Video

10. Bench Press

11. General Info on Bench Press • Is a compound movement • Best overall chest muscle exercise • Major Muscles worked during exercise… • Chest (mainly) • Triceps • Shoulders

12. Technique to Perform Bench Press • Line eyes up with bar before lift off • Lie flat with slight curve in lower back • Feet Remain flat on ground • Elbows out • Bar lowered to nipple line and returned up Feet Should Remain on Ground For Stability… Not on Bench

13. Deadlift

14. General Info on Deadlift • Is a compound movement • Is best overall body exercise • Includes fully body motion for execution • Major muscles worked in exercise… • Legs • Back • Glutes

15. Technique to Perform Deadlift • Feet Flat on ground • Hands Placement Shoulder Width Apart • Chest and Head Up • Start from squatted position • Drive upward with legs and hips • Bar returns to floor in controlled manner Kettle Bells can also be used to perform deadlifts

16. Benefits of Strength Training Increased lean body tissue Creates a visually “lean” look Builds Bone Density Promotes faster metabolism

17. Why Should I Care? Women tend to lose bone density with age Helps to prevent injury Can reduce blood pressure Helps to feel more energetic Gives desired look for self confidence

18. Why Should I Care? (continued) Can help to prevent heart trouble Provides a variety in workout routines

19. Myths of Lifting • Lifting will make me big -Women do not produce enough testosterone • Will make you muscle-bound and stiff - Actually promotes flexibility • Lifting solely changes fat to muscle - Diet and aerobic exercise also needed

20. Myths of Lifting (cont.) • Exercise promotes “open” diet - Still will need to follow proper diet • Women shouldn’t lift heavy - Heavy Lifting will promote “toned” look

21. Recap Strength Training is beneficial to women Complex/Single Joint Movement will be used Powerlifting can help women in exercise Major lifts include Squat, Bench Press, and Deadlift Don’t listen to myths, Get out there and Lift to a healthier life!