Strength and Power Development for Athletes I
This popular program reinforces foundational skills, improves limit
strength and introduces the idea of explosiveness through a variety
of exercises derived from the most effective and functional way to
develop strength: the Deadlift. You will start by learning technique
for generating force from the hips and posterior chain. Rather than
focus on complex, inaccessible and counter-productive techniques,
you will learn variations of deadlifting that emphasize different parts
of the strength-speed continuum, involve different primary movers,
and force constant adaptation in the nervous and muscular systems
without the possibility of plateaus. Each week, we will introduce a
new style of deadlift starting with regular and sumo-style, followed
by romanian and stiff-legged, the rack-pull and concluding with the
swing as the gateway to explosive power. Two sessions per week
allow time for teaching and reinforcement, while still allowing you to
maintain a normal work or exercise schedule.
Duration: 45 mins, 2 sessions per week, 4 weeks.
Pre-requisites: Open to all varsity high school and college-level
athletes in football, wrestling, hockey, baseball and martial arts.
Everyone else should complete Strength Training for Beginners.
Strength and Power Development for Athletes II
This program builds on your solid foundation with more styles of
Deadlift geared toward power and rapid recruitment of all muscle
and nerve fibers, also called concentration. In addition to classics
like the high-pull, the hang-pull and behind-the-back deadlift, you
will face off with the “explosive” deadlift, the one-arm kettlebell
push-press and the kettlebell snatch. The introduction of one-arm
exercises, in particular, will help improve balance and stability in
a way that closely approximates real life. Forces on the field are
never symmetrical, and neither should be your training. Learn to
push yourself with a variety of realistic, challenging exercises.
Duration: 45 mins, 2 sessions per week, 4 weeks.
Pre-requisites: Strength and Power Development for Athletes I.
Ballistic and Stamina Training for Martial Arts
This program will supplement specific skills training in the martial
arts with exercises designed to build explosive power and strength
endurance. Instruction will focus on the deadlift as the foundation
of overall strength, proper form, and muscular development, while
selected kettlebell exercises, such as the swing and push-press will
develop ballistic – powerful, coordinated, precise – movement and
cardio-vascular endurance. You will learn to produce more power
and speed and sustain them for longer periods. This training leads
to a visceral, physical understanding of the concept of ch’i, and the
ability to concentrate energy with proper movement and breathing.
Don’t miss your chance to develop force, power, and coordination
with “the closest thing to a street brawl without throwing a punch”!
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: At least 4 years of participation in any Martial Art.
Everyone else should complete Strength Training for Beginners.
Competitive Powerlifting
This program is intended for proficient athletes who want to focus
specifically on maximizing limit strength and explore the sport of
Powerlifting as a life-long activity. Instruction will concentrate on
perfecting form and technique in the three key moves: the deadlift,
the squat and the bench press. We will also discuss strategies for
training program design, periodization and nutrition practices that
maximize gains and prevent plateaus. This program would be the
ideal way to prepare for your first Powerlifting competition.
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: Essentials of Free Weight Training with Barbells.
Bonus: Upon successful completion of the program your instructor
will be available to accompany participants to a local Powerlifting
competition and help complete weigh-in, warm-up and other steps.
This special service is included in the program fee.
Olympic-Style Weightlifting
This program is intended as an introduction to the sport of hoisting
a barbell overhead, commonly referred to as Olympic weightlifting.
It is essentially a combination of explosive technique and barbells.
As the most powerful and explosive of athletes, weightlifters have
inspired countless coaches and commercial programs to adopt the
same training methods for their own strength and power programs,
thinking that they can thus build up power in their athletes. In fact,
power can be attained only through proper form; take form away –
and you take away all benefits. Yet, with the exception of athletes
specializing in Weightlifting itself, no one else can afford to spend
the time or has the proper guidance to master its precise technique.
In the end, no one benefits from attempting to do the Olympic lifts.
So, even as we strive to teach proper technique, we do not promote
Olympic lifts as the way to develop power for other sports. Unless
your goal is to specialize in weightlifting as a sport or you want to
expand your horizons – and you are ready to put in the necessary
effort – we advise taking one of our many other programs instead.
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: Completion of Essentials of Free Weight Training
with Barbells and Building Strength and Stamina with Kettlebells.
Power Training for Endurance Sports
Improving strength and power has been recognized as an essential
element of training programs for serious endurance athletes. From
runners to cyclists and swimmers, the ability to draw on anaerobic
energy reserves at the start or at the end of an event can mean that
crucial difference between being first and the rest. Think of power
as a jet engine attached to a propeller plane: propellers may move
more air with better fuel efficiency, but when it is time to climb or
pass an opponent, there is nothing like getting a powerful boost.
That is what anaerobic training can do for a serious aerobic athlete.
Even if you are in endurance sport only for pleasure, consider that
aerobic activities utilize only some muscles and neglect many others.
Long-term health and injury prevention require balanced muscular
development, especially in the posterior chain – hamstrings, glutes
and lower back – as well as the abdominals and upper back, all of
which stabilize and cushion the spine. This course will teach ways
to fill gaps in your training and gain an edge in sport and daily life.
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: None. Fitness enthusiasts of all levels are welcome.












Foundations of Movement for Health
This special single-session program will introduce the concepts of
power, strength and speed, and their relevance to modern life. You
will learn why proper muscular development is essential to health,
the secret to sustainable, enjoyable weight and health management,
and why anaerobic exercise is the most effective and efficient way
to achieve cardiovascular, pulmonary, muscular and mental fitness.
You will also get a preview of our instruction methods as we teach
you the most effective, elementary full-body exercise not known to
the public. You are guaranteed to have an enjoyable and engaging
experience with life-changing information without any obligations.
Duration: 45 mins, 1 session only.
Pre-requisites: None. Anyone interested in their health is welcome.
Special Offer: Apply the fee from this class as a credit to your first
session in any of our regular courses.
Correcting Common Errors in Popular Exercise
When otherwise excellent exercises are performed incorrectly, they
become ineffective or worse. Just as with grammar, there are plenty
of ways to be wrong, but there is only one way to do it right. Save
yourself the embarrassment, the inefficiency and the risk of injury
by seeing examples of what not to do – and how it should be done.
In this special single-session program we will illustrate the typical
mistakes performed routinely by people who think they can figure it
out on their own after reading something from a magazine. You
may be one of those people. No worries, we won’t ask you to fess
up to it! But we hope that you will walk away with a new, healthy
respect for the skill, concentration and attention to detail needed to
properly perform squats, regular and straight-leg deadlifts, and, of
course, the bench-press. As a bonus, you will also get a preview of
our instruction methods as we teach you how to initiate movement
in the hips, rather than the knees. You will have a great time while
learning skills that can save your spine, as well as your reputation.
Duration: 45 mins, 1 session only.
Pre-requisites: None. Everyone interested in fitness is welcome.
Special Offer: Apply the fee from this class as a credit to your first
session in any of our regular courses.
Lifting Safely at Work and at Home
We have all heard about the importance of proper technique when
lifting or moving objects, such as boxes or furniture. We have all
seen the yellow warning signs presumably telling us to watch our
backs. But how many of you actually know what a proper arched
back should feel or look like? And what happens after that? How
do you keep the back in proper position as you bend down to pick
up something? Where are the knees supposed to go? Hips? Heels?
These questions are particularly important in the real world, where
real objects are often irregular and unwieldy, making them appear
heavier than their actual weight. This special session will explain
which muscles are responsible for vertical movement and provide
simple ways to find, strengthen and use them in your daily tasks.
Duration: 45 mins, 1 session only.
Pre-requisites: None. Anyone interested in safe lifting is welcome.
Special Offer: Apply the fee from this class as a credit to your first
session in any of our regular courses.
Strength Training Basics for Beginners
This program will improve basic muscular strength and endurance
by introducing and reinforcing fundamental principles common to
all weight-bearing activities. Topics include: proper posture; joint
alignment; initiation of movement and generation of power in the
hips and posterior chain; effective transfer of force from the lower
body to the arms; the role of pressurized breathing and abdominals
in spinal stabilization; injury prevention through proper warm-ups
and stretching, and nutritional principles for growing muscle while
cutting fat. Methods and equipment developed exclusively for this
program make it effective and engaging for your body and mind.
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: None. Fitness enthusiasts of all levels are welcome.
Note: Even if you have been “working out” for years, this unique
program will challenge you both physically and technically.
Essentials of Free Weight Training with Barbells
This program teaches safe, proper and effective techniques for the
three major weight-lifting exercises: the squat, the bench press and
the deadlift. Lack of basic skill and proper guidance often leads to
injury, poor progress and disillusionment with free weight training
altogether – condemning people to a life of weakness and boredom.
Do not let this happen to you! Invest in yourself, learn to exercise
correctly, and your body – and bank account – will thank you! Do
not expect that you will pick it up by watching or listening o your
buddies. Instead, encourage them to join you and learn as a group.
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: Strength Training for Beginners.
Building Strength and Stamina with Kettlebells I
Kettlebell lifting is a proven weight training system that develops
full-body strength and cardio-vascular endurance simultaneously
while improving your coordination, physique and shedding body
fat - all in a fraction of the time required by conventional exercise
programs. You will be introduced to the most common kettlebell
exercises: the swing, the press, the front squat, he floor press and
the push-press. Advanced exercises, such as the clean, the snatch
and the turkish get-up will be presented in Kettlebells II.
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: None. Fitness enthusiasts of all levels are welcome.
Note: Completion of Strength Training for Beginners is helpful.
Building Strength and Stamina with Kettlebells II
This program will add to your arsenal of explosive exercises with
more complex and intense moves, such as the high-pull, the clean,
and the snatch. Experience levels of intensity and fortitude rarely
reached by mortal man who lives to talk about it. This program is
perfect for adrenalin junkies and goal-oriented athletes who want
to blast through plateaus and dominate the field through superior
speed, coordination, explosive power and killer endurance.
Duration: 45 mins, 1 session per week, 8 weeks.
Pre-requisites: Building Strength and Stamina with Kettlebells I
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