Resistance Training – Reviewer

What is Resistance Training?

• Definition: Exercise that causes muscles to 1. Knee dominant: Single and Double leg Squats
contract against an external resistance to
improve strength, tone, mass, and
endurance.

Resistance Training Techniques

A well-structured program includes:
Core Strength exercises
Knee & Hip Dominant Movements (e.g., squats)
Pulling & Pushing/Pressing Movements
• Lower Body (Knee Dominant) → Squats
(Single-leg & Double-leg)
• Upper Body (Pulling & Pushing) 2. Hip dominant: Deadlift, hip bridge
o Horizontal Pull → Rowing motions
o Vertical Pull → Pull-ups

Exercise Recommendations for Muscular Strength &

Fitness (MSF)
To progress in resistance training, the load must be
gradually increased by adjusting:
• Training Frequency & Duration (How often &
how long)
3. Horizontal pull: Rows
• Intensity (Repetitions & Load)
• Volume (Sets & Rest Intervals)
• Exercise Selection & Sequence
Guidelines from Fitness Organizations:
• American College of Sports Medicine (2011)
• National Strength & Conditioning
Association (2012, 2015)

Key Training Variables

1. Frequency
How often you train per week. 4. Horizontal push: Bench press and Push-ups
2. Duration
How long the workout lasts.
3. Load (Weight/Resistance)
Amount of weight lifted and level of fatigue
reached.
4. Volume (Sets & Rest Intervals)
• Single set of 8-10 exercises targeting major
muscle groups.
• Rest Intervals: 5. Vertical pull: Pull-ups
o Shorter rest for muscle endurance
o Longer rest (2-3 mins) for muscle
strength
5. Exercise Selection
Depends on fitness goals, training status, &
experience.

Principles of Exercise 6. Vertical push: Overhead press

1. Overload Principle
To improve, muscles must work harder than their
regular workload.
2. Progressive Principle
As the body adapts, the overload must increase
gradually to continue progress.
3. Recovery Principle
Muscles need time to regenerate & grow after
training.
4. Reversibility Principle
If you stop exercising, all gains will be lost over
time.
5. Specificity Principle
Different exercises produce different results based
on the type of movement.

FITT Goals for Resistance Training

FREQUENCY – How often the exercise is
performed.
INTENSITY – How hard the workout is.
TIME – The duration of the workout.
TYPE – The kind of exercise performed.
Types of Grips • Using kettlebells (KB) involve a variety of holding
techniques: bottoms up, (g) where the KB is gripped by
Using dumbbells, barbells and the handle of a machine the horns or in a press position; crush grip, (h) where
usually involves gripping techniques; a pronated, the KB is held between the palms; and former's hold)
supinated, or neutral grip. where the KB is hanging by the side. Most kettlebell lifts
start with the rack (1), which refers to its starting and
• The pronated or overhead grip (a) is described as a resting position. Here, the KB rests on the forearm and
palms down, knuckles up position of the hands on the biceps with the elbow close to the hip.
bar.

Bottoms up

• The supinated or underhead grip (b) is described as

a palms up and knuckles down position. Both the
pronated and supinated gripping techniques are used
when handling a bar.

Crush grip

• Contrast this to the open or False grip (d) where the

thumb is not wrapped around the bar.

Former's hold

• The neutral grip (c) is usually employed when

carrying dumbbells and involves positioning the palms
so they face each other. These techniques involve a
close grip wherein the thumb is wrapped around the bar.

•There are other less common grips such as the

Alternated grip (e) where one hand is pronated, the
other supinated and the hook grip (f) where the thumb is
placed under the index and middle fingers.
Resistance Training: Vertical Push – Reviewer

Learning Content
Types of Vertical Push Exercises
1️ Regression: Pike Push Press
2️ Standard: Partner Shoulder Press
3️ Progression:
• Military Press
• Single-Arm Overhead Press

Exercise Breakdown & Execution

1. Regression: Pike Push Press
Starting Position:
• Begin in a regular push-up position.
• Lift the hips to form an upside-down V.
I- REGRESSION:
• Stand on the balls of the feet, keeping legs and
PIKE PUSH PRESS
arms straight.
Procedure:
1. Bend the elbows and lower the upper body until
the head nearly touches the floor.
2. Hold briefly, then push back up to the starting
position.

2. Standard: Partner Shoulder Press

Starting Position:
• Sit on the ground with elbows bent at 90°.
• Partner places hands on your fists for II- STANDARD
resistance. PARTNER
Procedure: SHOULDER PRESS
1. Press upward while your partner provides
resistance.
2. Avoid leaning backward and excessive arching
of the back.
3. Squeeze shoulder blades and keep gaze
forward.

3. Progression: Military Press

Starting Position:
• Stand tall with feet shoulder-width apart.
• Hold dumbbells at shoulder level, hugging them
to the chest.
Procedure: III- PROGRESSION
MILITARY PRESS
1. Press the dumbbells overhead until elbows are
fully extended.
2. Keep wrists stiff and forearms parallel.
3. Lower dumbbells slowly by flexing elbows.
Key Reminders:
• Avoid arching the back too much.
• Maintain forward gaze.

4. Single-Arm Overhead Press

Starting Position:
• Hold a dumbbell at shoulder level, palm facing
forward.
• Extend the opposite arm to the side in line with
the shoulder. SINGLE ARM
Procedure: OVERHEAD
1. Press the dumbbell overhead until the arm is PRESS
fully extended.
2. Keep head centered & back straight.
3. Hold briefly, then lower the dumbbell with
control.

Vertical Push Exercises Improve:

• Shoulder & upper-body strength
• Core stability
• Proper pressing mechanics
Progression is Key
• Start with Pike Push Press → Advance to
Overhead Press.
Maintain Proper Form
• Engage core & shoulders
• Avoid leaning back or excessive arching
Week 5: Hip-Dominant (Hinge) Training – Reviewer

Types of Hip-Dominant (Hinge) Exercises

1️ Regression: Hip Bridge
2️ Standard: Single-Leg Deadlift (with Reach)
3️ Progression:
• Dumbbell Deadlift
• Kettlebell Swing
• Rear-Foot Elevated Hip Hinge
REGRESSION: HIP BRIDGE
Exercise Breakdown & Execution
1. Regression: Hip Bridge
Starting Position:
• Lie on your back with knees bent and feet
hip-width apart.
• Arms alongside the body (not bearing weight).
• Engage the abdominal & glute muscles.
Procedure:
1. Drive through the heels to lift the lower back.
2. Keep the shoulders on the ground and spine
neutral (avoid overextending).
3. Pause at the top, then lower the hips back to
the floor.
STANDARD: Single-leg deadlift (with reach)
2. Standard: Single-Leg Deadlift (With Reach)
Starting Position:
• Stand on one leg with arms at the sides.
• Hold a pair of dumbbells (neutral grip).
• Maintain a slight knee bend throughout.
Procedure:
1. Push the hips back and extend the hamstrings.
2. Lower the torso parallel to the floor while
maintaining balance.
3. Reverse the movement by pushing hips
forward to return to the starting position.

3. Progression: Dumbbell Deadlift PROGRESSION: DUMBBELL DEADLIFT

Starting Position:
• Stand tall with one foot on a bench.
• Hold dumbbells or kettlebells at the sides.
• Keep a slight knee bend from start to finish.
Procedure:
1. Brace your abdominal muscles.
2. Push the hips back while keeping the weight
on the standing foot.
3. Lower the torso parallel to the floor.
4. Push the hips forward to return to the start.

4. Rear-Foot Elevated Hip Hinge REAR-FOOT ELEVATED HIP HINGE

Starting Position:
• Stand with one foot on a bench.
• Hold dumbbells/kettlebells at your sides.
• Keep the back flat and knee slightly flexed.
Procedure:
1. Brace the core and push the hips back.
2. Lower the torso until parallel to the floor.
3. Push the hips forward to return to standing.

5. Kettlebell Swing
Starting Position:
• Stand over a kettlebell, feet hip-width apart.
• Squat down and grasp the kettlebell with a KETTLEBELL SWINGS
pronated grip.
• Keep hips lower than shoulders and back
flat.
Procedure:
1. Brace the core and swing the kettlebell
backward.
2. Thrust the hips forward and extend the
knees.
3. Swing the kettlebell to eye level using
momentum.
Resistance Training: Lunges – Reviewer

Types of Lunges & Progressions

1. Regression: Split Squat (Easier Version) REGRESSION: SPLIT SQUAT
Starting Position:
• Stand with feet hip-width apart.
• Place your right foot forward and left foot
behind.
• Keep hands on your hips.
Downward Movement:
1. Keep back straight and lower left knee (back
leg) toward the floor.
2. Ensure front knee stays behind toes and
bends to a 90° angle.
3. Before touching the floor, press down on your
right foot.
Upward Movement:
1. Push up using the top of your left foot to
return to start. STANDARD: REVERSE LUNGE
2. Repeat on the other leg.

2. Standard: Reverse Lunge

Starting Position:
• Stand feet shoulder-width apart, hands on
hips.
• Lift right foot and step back about 2 feet,
landing on the ball of your foot.
• Bend both knees until your left quad & right
shin are parallel to the floor.
Downward Movement:
• Push through the left heel for stability.
Upward Movement:
1. Push upwards to return to start.
2. Complete all reps on one side, then switch legs.
(Alternating is also an option.)
PROGRESSION: DUMBBELL LUNGE
3. Progression: Dumbbell Lunge (More Advanced)
Starting Position:
• Same as Reverse Lunge, but instead of
stepping backward, step forward with one leg.
Downward Movement:
1. Lower into a lunge by dropping the hips
straight down, NOT pushing the knee forward.
2. Keep the foot from turning inward.
Upward Movement:
1. Push back up to the start, keeping weight on
the heel of the front foot.

4. Progression: Dumbbell Alternating Lunge (Most

Advanced)
Starting Position: PROGRESSION: DUMBBELL ALTERNATING
• Stand tall holding dumbbells at your sides. LUNGE
Downward Movement:
1. Step forward about 2 feet, bending both knees
to drop hips.
2. Keep torso upright for balance.
3. Ensure front shin stays perpendicular (avoid
knees going past toes).
Upward Movement:
1. Push up using the front heel to return to start.
2. Repeat with the opposite leg.

Key Takeaways
Lunges Improve:
• Lower body strength & endurance
• Balance & coordination
• Core stability
Progression is Key!
• Start with Split Squat → Advance to Dumbbell
Alternating Lunge.
Maintain Proper Form
• Engage core & glutes
• Avoid leaning forward or letting the knees go
past toes
Resistance Training: Horizontal Push & Pull –
Reviewer

Types of Horizontal Push Exercises & Progressions

1. Regression: Knee or Incline Push-Up
Starting Position:
• Start in a straight-arm plank position.
• Drop the knees to the ground while keeping the Regression: Knee or
feet on the floor. incline push-up
Procedure:
1. Lower the upper body until the upper arms are
parallel to the floor.
2. Push back up to the starting position.
3. Maintain plank position in the down phase.
4. Avoid resting the belly or groin on the ground.

2. Standard: Stability Ball Push-Up

Starting Position:
• Lie prone on a stability ball, belly on the ball.
• Walk hands forward until in a straight-arm plank
with knees resting on the ball. Standard: Stability ball
Procedure: push-up
1. Lower the body by bending elbows until arms
are parallel to the floor.
2. Press back up to the starting position.
3. Keep the body in a straight line (avoid sagging
hips).
4. Move the ball further from the hips to increase
difficulty.

3. Progression: Partner Manual Push-Up

Starting Position:
• Begin in a standard push-up position.
• Partner straddles over your torso, placing hands Progression:
on your upper back. Partner manual
Procedure: push-up
1. Lower the body while resisting partner’s push.
2. Drive up and return to the start position.

4. Progression: Dumbbell Bench Press

Starting Position:
• Lie supine on a bench, holding a dumbbell in
each hand.
• Position dumbbells slightly below shoulders,
elbows fully extended.
• Feet hip-width apart with knees slightly bent. PROGRESSION:
Procedure: DUMBBEL/BENCH
1. Lower the dumbbells to chest level. PRESS
2. Keep wrists stiff, forearms perpendicular to the
floor.
3. Push dumbbells upward until elbows are fully
extended.
4. Keep head and back flat on the bench.
5. Avoid excessively arching the lower back.

Spotting Technique for Dumbbell Bench Press

Starting Position:
• Stand close to the head of the bench.
• Place hands near your partner’s wrists.
Procedure:
1. Follow the path of the lift during lowering & lifting
phases.
2. If struggling, grasp wrists to assist and stabilize.
Resistant Training: Horizontal Pull – Reviewer

Learning Content & Exercises

Regression: Partner Towel Row
Starting Position:
REGRESSION:
1. Sit on the ground facing a partner.
Partner Towel
2. Hold the ends of a long towel while your partner Row
grabs the middle.
Procedure:
1. Pull the towel slowly by driving elbows straight
back until hands are at chest level.
2. Partner resists the pull.
3. Return to the start position with control.

Standard: Seated Row

Starting Position:
1. Sit with legs extended and back straight.
2. Wrap an exercise band around feet and hold
the ends. STANDARD:
Procedure: Seated Row
1. Squeeze scapulae before pulling the band.
2. Pull elbows backward past the trunk.
3. Return to the start without jerking or leaning
back.

Progression: Dumbbell Bent-Over Row

Starting Position:
1. Hold dumbbells with a pronated grip.
2. Stand shoulder-width apart, knees slightly
bent. PROGRESSION:
3. Lean forward from hips, keeping the torso Dumbbell Bent-
stable. over Row
Procedure:
1. Pull dumbbells toward the torso, keeping elbows
tucked.
2. Maintain neutral spine and knee bend.
3. Lower dumbbells without jerking upward.

Progression: Inverted Row

Starting Position:
1. Place a bar at hip level.
2. Position body underneath, hands wider than
shoulder-width.
3. Keep the body straight, heels on the floor. PROGRESSION:
Procedure: Inverted Row
1. Pull chest towards the bar, flexing elbows.
2. Squeeze shoulder blades at the top.
3. Lower back to the start position with control.