| How to Train Efficiently: Part 3 - Training Female | | | | A3) Lean-Back V-Bar Sternum Pulldowns 5 x 3-5 |
| Athletes | | | | @ 50X0, 90" |
| This is the third of a three-part interview on | | | | B1) Incline Bench Press 4 x 4-6 @ 32X0, 75" |
| female athletic training with strengthcoach, John | | | | B2) Saxon Bend 4 x 4-6 @ 32X0, 75" |
| Paul Catanzaro. | | | | B3) Standing Cuban Press 4 x 4-6 @ 32X0, 75" |
| Q: What are some exercises that are efficient for | | | | C1) Reverse Cable Woodchops 3 x 8-10 @ 20X0, |
| female athleticdevelopment? | | | | 60" |
| A: If squats and deadlifts are the kings of lower | | | | C2) Barbell Back Step-Ups 3 x 8-10 @ 20X0, 60" |
| body development, thendips and chin-ups are the | | | | C3) Swiss Ball Push-Ups 3 x 8-10 @ 20X0, 60" |
| kings of upper body development. Unfortunately, | | | | Day 3 - Fri |
| youmention a chin-up to a female and she'll | | | | A1) Bent-Over Pronated Row 5 x 3-5 @ 50X0, |
| respond with "No way!" The limiting factoris | | | | 90" |
| perception - they perceive that they can't do it | | | | A2) Bulgarian Dumbbell Split Squat 5 x 3-5 @ |
| and sure enough, they won't do it! | | | | 50X0, 90" |
| It's a self-fulfilling prophecy. | | | | A3) Swiss Ball California Press 5 x 3-5 @ 50X0, |
| Granted, the average number of chin-ups a | | | | 90" |
| female can perform is 0 (zero) but it isdefinitely | | | | B1) Horizontal Wide-Grip Pull-Ups 4 x 4-6 @ 32X0, |
| quite trainable as is the parallel-bar dip. These are | | | | 75" |
| two closed kineticchain exercises that will | | | | B2) One-Legged Romanian Deadlift 4 x 4-6 @ |
| contribute significantly to female (and male for | | | | 32X0, 75" |
| that matter)athletic development. There is nothing | | | | B3) Standing Military Press 4 x 4-6 @ 32X0, 75" |
| more impressive, in my opinion, than towitness a | | | | C1) Standing Semi-Stiff-Arm Pulldowns 3 x 8-10 |
| female rep out on these exercises with additional | | | | @ 20X0, 60" |
| loads. | | | | C2) Upper Russian Twist 3 x 8-10 @ 20X0, 60" |
| I had the pleasure to meet Al Vermeil a couple of | | | | C3) One-Arm Dumbbell Cobra 3 x 8-10 @ 20X0, |
| weeks ago. He had someinteresting comments | | | | 60" |
| regarding female athletic development. The first | | | | Let's examine this program for a second. This is a |
| was thatfemales tend to land more upright than | | | | conjugate system that trainsvarious motor |
| males - they should learn to land at a 30degree | | | | qualities simultaneously - it covers all three |
| trunk angle to reduce shearing forces on the | | | | methods of maximal (the |
| knee. Women also get moretendonitis due to low | | | | "A" exercises), dynamic (the "B" exercises) and |
| eccentric strength so they should concentrate on | | | | repeated (the "C" exercises) effortsthat are |
| thiscomponent. | | | | necessary to build strength according to Vladimir |
| In addition, Vermeil mentioned that neurologically, | | | | Zatsiorsky. For personaltrainers, this is a good |
| females tend to recruit thequads before the | | | | approach to take with female clients who wish to |
| hamstrings. They are inclined to be quad-dominant | | | | strengthentheir upper body but are concerned |
| and are betterat front squats than back squats. | | | | that their thighs may get bigger. |
| Thus, women need to train hip extension withpulls, | | | | If we take Day 1, for example, you'll notice some |
| RDL's, and reverse hypers for strength and | | | | interesting points: |
| activation. | | | | - All exercises can be performed in a simple |
| There are many excellent athletic strength training | | | | weight room - no special equipment isnecessary |
| programs out there. Forinstance, Christian | | | | - The sequence is such that only one piece of |
| Thibaudeau has some neat routines with | | | | apparatus is used in any tri-set |
| concentric, eccentricand isometric emphasis while | | | | - Your athlete does not have to be skilled or |
| Joe DeFranco has some great stuff based off the | | | | proficient in Olympic weightlifting |
| Westside system. I frequently employ Poliquin's | | | | - There is an even volume of pushing and pulling |
| 3-day split utilizing undulatingperiodization (i.e. | | | | movements for the upper body |
| alternating between accumulation and | | | | - The body is hit in multiple planes - there's |
| intensification phases) withmy athletes. Variable | | | | greater emphasis on sagittal, ofcourse, but |
| recovery is built in to this scheme and it works | | | | stability is required in the frontal plane during the |
| exceptionallywell. | | | | suitcase deadlift andthe standing one-arm db |
| However, let me offer another aspect that is | | | | press, and in the transverse plane during the |
| rarely considered. Women possessabout 40% to | | | | seated one-arm cable row |
| 60% of the upper body strength of men | | | | - Different grips and stances are used throughout |
| (relatively speaking, theirlower body strength is | | | | - The plyometric effect is dissipated somewhat |
| much closer). So a good approach is to use a 2:1 | | | | during the "B" exercises with the 2second pause |
| (upper:lower) ratio in training - in other words, | | | | yet greater during the "C" exercises to train |
| sandwich one lower body between twoupper | | | | different strengthqualities |
| body exercises. Here's an example of a 3 day a | | | | - All concentric actions are performed in an |
| week routine. | | | | explosive manner - the weight may notmove |
| Day 1 - Mon | | | | explosively particularly during the maximal effort |
| A1) Mid-Grip Chin-Ups 5 x 3-5 @ 50X0, 90" | | | | "A" exercises, but the intentshould always be fast |
| A2) Back Squat 5 x 3-5 @ 50X0, 90" | | | | (cue "speed") |
| A3) Close-Grip EZ-Bar Bench Press 5 x 3-5 @ | | | | If your athlete is capable, use some Olympic lifts |
| 50X0, 90" | | | | (in fact, females are easier to coachthe Olympic |
| B1) Seated One-Arm Abducted Cable Row 4 x | | | | movements since they are not interested in "big |
| 4-6 @ 32X0, 75" | | | | arms") ... or substitutethe snatch podium deadlift, |
| B2) Suitcase Deadlift 4 x 4-6 @ 32X0, 75" | | | | reverse hypers, glute-ham-gastroc raises, lunges, |
| B3) Lying Dumbbell Semi-Supinated Press 4 x 4-6 | | | | etc.for lower body exercises ... perhaps use chains, |
| @ 32X0, 75" | | | | eccentric hooks, or bands (actuallythe bands are a |
| C1) Bent-Over EZ-Bar Supinated Row 3 x 8-10 @ | | | | useful tool if your athlete has difficulty performing |
| 20X0, 60" | | | | chin-ups or dips) |
| C2) Ab Rollout 3 x 8-10 @ 20X0, 60" | | | | ... maybe you're not a fan of the Swiss ball |
| C3) Standing One-Arm Dumbbell Press 3 x 8-10 | | | | whatsoever, so dump it (or pierce it ifyou like!) |
| @ 20X0, 60" | | | | Again, many options are available. |
| Day 2 - Wed | | | | And one last thing: Sport specific means on the |
| A1) Parallel-Bar Dip 5 x 3-5 @ 50X0, 90" | | | | field. Train the quality of strength inthe weight |
| A2) Sumo-Style Deadlift 5 x 3-5 @ 50X0, 90" | | | | room. |