episode #2 pause bench press - hs strength coaches€¦ · floor press •set-up: eyes directly in...
TRANSCRIPT
Primary Movement Strength Training
Progressions Episode #2 Pause Bench Press
Tobias Jacobi CSCS, USAW-L1, TPI-L1, & USAT&F-L1
Strength & Conditioning Coach at Strong Rock Christian School, Locust Grove GA
NHSSCA Georgia State Director & Editor of Video and Print Content
2018 NHSSCA National High School Strength Coach of the Year
General Progression Notes
Utilize the movement until the lifter proficiently can perform the movement. Our normal progressions as follows:
7th Grade – 3 Weeks
8th Grade – 2 Weeks
9th Grade & Up – 1 Week
When working through the movement progressions increase the volume to increase the complexity of the exercise. Load is not important, when dealing with younger or very inexperienced athletes we begin the first set with a PVC pipe, then to a “light” barbell, then to a normal 45lbs barbell.
The level of athlete will dictate if we progress to the next implement, sometimes we spend a lot of time with just the PVC pipe. We only progress to the next implement if the athlete can perform the movement proficiently & safely
Reason Why the Pause
We believe it is a safer movement compared to the traditional bench press movement
Allows for a better expression of technique
Has significantly reduced the bouncing of the barbell off the chest & hips coming off the bench during the movement
Bottom line we have significantly reduced our AC sprains in our athletic programs
BenchPush
Up
• Allows for almost any level athlete begin progressions
• Hands should be placed at shoulder width distance
• Focus on maintaining posture from the knees to the head
• Begin with 8 reps working up to 15 reps
PushUp
• Hands should be in direct line with the shoulders
• Use an implement to ensure the body stays off the ground and the elbows get to a minimum of 90 degrees
• Begin with 8 reps working up to 15 reps
Floor Press
• Set-Up: Eyes directly in line with the barbell
• Grip: Shoulder width apart max, comfort is paramount. Must ensure the thumb is closed around the barbell
• Begin with 6 reps working up to 12 reps
DB FloorPress
• Movement is the same as the Floor Press with the barbell, just with a more unstable implement.
• Use a neutral grip with the palms facing each other, usually more comfortable on the shoulders
• Bring the elbows down at 45 degree angle
• Begin with 6 reps working up to 12 reps
BoardPress
• We utilize the Black Shoulder Saver, but can also use 2 2x4 boards nailed together
• Set-Up: Eyes directly in line with the barbell
• Grip: Shoulder width apart max, comfort is paramount. Must ensure the thumb is closed around the barbell
• Begin with 5 reps working up to 10 reps
DBBenchPress
• First full range of motion weighted movement in our progression
• Use a neutral grip with the palms facing each other, usually more comfortable on the shoulders
• Bring the elbows down at 45 degree angle
• Begin with 5 reps working up to 10 reps
Close Grip
Bench
• Set-Up: Eyes directly in line with the barbell
• Grip: Middle finger on the knurling. Must ensure the thumb is closed around the barbell
• Begin with 4 reps working up to 8 reps
DBInclinePress
• Ensure your bench is at 45 degree incline
• Use a neutral grip with the palms facing each other, usually more comfortable on the shoulders
• Bring the elbows down at 45 degree angle
• Begin with 4 reps working up to 8reps
PauseBenchPress
• Final movement in our progression
• Set-Up: Eyes directly in line with the barbell
• Grip: Shoulder width apart max, comfort is paramount. Must ensure the thumb is closed around the barbell
• Movement: Once the barbell reaches the chest, pause for a 3 seconds count then press upward
• Begin with 3 reps working up to 6 reps
References & Thanks
NHSSCA Founders & Executive Director
NHSSCA Regional Directors & Board Members
All the NHSSCA Sponsors
All the NHSSCA Members
Thank you to Strong Rock Christian School for the usage of there facilities
John Williams, Director of Strength & Conditioning at East Carolina University
Bryan Mann & Dan Austin, Powerlifting
Joe Kenn, Florida International Hammer Strength Clinic
www.elitefts.com
Jeff Connors, 2017 National Collegiate Strength & Conditioning Coach of the Year
Chris Doyle, Football Strength Coach at the University of Iowa
Louis Simmons, Westside Barbell
Final Thoughts & Opinion
This is what works for us
These have been developed over time
There are a million ways to skin a cat
You must have a plan, failure to plan is planning to fail
In episode #3 we will be going through the progressions we use in the Power Clean
Contact Information
Tobias Jacobi
Strength Coach at Strong Rock Christian School
NHSSCA Georgia State Director
NHSSCA Editor of Print & Video Content
Twitter: @TobiasJacobi1 & @SRCS_Strength
Instagram: @srcs_strength
Cell Phone: 336-214-6102