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Strength Training For Teens

Strength Training For Teens. Chris Basso Strength and conditioning Instructor. My Story. I am a 2011, Group One State Sectional Baseball Champion from a small town named Waldwick in Bergen County. I have just recently become a Rowan University Graduate . I hold

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Strength Training For Teens

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  1. Strength Training For Teens Chris Basso Strength and conditioning Instructor

  2. My Story I am a 2011, Group One State Sectional Baseball Champion from a small town named Waldwick in Bergen County. I have just recently become a Rowan University Graduate. I hold a degree in Health Promotion and Fitness Management. During my time at Rowan University, I worked with GET-FIT Program. I have been working as a Strength and Conditioning Coach at Good Energy Training for three years. • Speed Coach • Personal Trainer • Athlete • Strength and Conditioning Coach • Friend

  3. Warming-up

  4. Compound Lifts Bench Press Barbell Squat (bar on back) Deadlift Dips Bent-Over Barbell Rows

  5. Bench press

  6. Barbell Squat

  7. Deadlift

  8. Dips

  9. Bent-Over Barbell Rows

  10. Accessory Lifts 1. Dumbbell Curls 2. Skullcrushers 3. Lunges 4. Hamstring Curls 5. Front and Lateral Shoulder Raises

  11. Dumbbell Curls

  12. Skullcrushers

  13. Lunges

  14. Hamstring Curls

  15. Front and Lateral Shoulder Raise

  16. Pronated Grip • Palms face away from body • With pull-ups uses Forearms, Shoulders and Biceps • Can be used with pull-ups as a compound lift • Pronated grip commonly used with • Pull-ups • Bench Press • Shoulder Press

  17. Supinated Grip • Palms face towards body • Puts emphasis on the Biceps during pull-ups • Can be used to isolate Back muscles with pull-ups • Supinated Grip commonly used with: • Bicep Curls • Bent-over Rows • Reverse-grip pushdowns

  18. Other Grips • Neutral Grip • Palms face each other • Alternate Grip • One arm is Pronated, one is Supinated Neutral Grip is the strongest grip! Alternate Grip is the next strongest form of grip!

  19. Examples of the Grips Pronated Grip Supinated Grip

  20. Examples of the Grips Alternate Grip Neutral Grip

  21. Form The most important factor of working out Good form prevents injury Provides the best results Helps maintain breathing Helps when trying to lift heavier weight

  22. End of workout • Always stretch at the end of the workout • Make sure to stretch both the upper and lower body • EX: Hamstrings, Quadriceps, Calves, Groin • EX: Shoulders, Chest, Upper/Lower Back Arm Circles Standing Hamstring Stretch Trunk Rotation Double Knee to Chest

  23. Nutrition Recommendation • Eat lean meats • Chicken, Lean Beef, Turkey • Eat colorful vegetables • Spinach, Carrots, Broccoli, Red Peppers • Eat fruits • Avocado, Grapes, Apples, Oranges, Bananas, Blueberries • Eat Nuts • Almonds, Pistachios Remember to have 5 servings of fruits and Vegetables a day!

  24. Nutrition (Cont)

  25. Why Choose my Program? The client always comes first Safe training is my priority Experience with all types of athletes Clients have elevated their game with my program  Eat Right, Train Right, Live Right!

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