CSCS Study Guide Chapter 16: Exercise Technique for Alternative Modes and Nontraditional Implement Training

Edited by: Danielle Abel

Chapter 16 requires you to understand body weight training, core stability, variable-resistance training, non-traditional methods of training such as bands and chains, and unilateral training. 

Bodyweight Training

Bodyweight is simply using the body's weight to provide resistance for movement. Examples include push-ups, chin-ups, air squats, gymnastics, and calisthenics. 

Some limitations of body weight training include:

• the amount of resistance is limited to the athlete's body weight 

Although, it is possible to increase the intensity of body weight movements by increasing reps, changing the movement pattern, or changing the tempo of the movement. For example, with a push up, elevating the feet increases the resistance. 

Some benefits of body weight training include:

• Multiple muscle groups can be worked at the same time
• Improves body control 
• Free/no cost
• Includes many closed-chain movements

Core Stability and Balance Training

It is difficult to define the core, but the anatomical core is defined as:

• The axial skeleton and soft tissues with proximal attachments that originate on the axial skeleton

Training the core can be accomplished via machines or free-weights

• Machines may target specific muscle groups more effectively
• Added stability is provided by the machine, but keep in mind muscle isolation is not what happens during performances in sports

Free weights activate stabilizer muscles greater compared to machine exercises

• Free-weight ground-based activities provide an ideal combination of instability & specificity 

Instability devices cause a disequilibrium or imbalance requiring greater stabilization demand from the core. As a result, they may reduce force production by agonist muscles, a reduction in rate of force development, and therefore reduce power output. 

• Instability devices may be considered with introductory training to improve balance and core stability before dynamic or explosive ground-based free weight exercises. 
• May be more appropriate in rehab settings to return an injured athlete to competitive based training

Variable-Resistance Training

Resistance can be manipulated during portions of a movement. For example, free weights provide constant external resistance during the entirety of a movement. However, devices like bands and chains can be applied to manipulate certain movement phases. 

• Accommodating Resistance - allows for speed/resistance to be controlled throughout the range of motion
• Variable Resistance - bands and chains used to alter the force velocity curve, reduces resistance in the range where the smallest force is produced and increases the resistance at the range where the greatest muscle force is needed 

Non-Traditional Methods

Tire flipping is one example of a non-traditional method of training. Keep in mind when using a tire for training, the height of the tire shouldn't exceed the height of the athlete. There are 3 basic stances to know as it relates to tire flipping:

• Sumo: Uses the sumo deadlift stance
• Backlift: Narrower stance compared the sumo
• Shoulder-Against-the-Tire: Starts in a crouched position, uses a supinated grip, body comes at a forward angle during the lift, flex the hip, hit the tire with the quad, followed by a pushing motion

A common fault to know with tire flipping is where the hips will rise too fast, before the shoulders. Coaches can spot a tire flip by positioning 2 spotters on either side of the athlete and being prepared to push on the tire if needed, paying close attention if the athlete loses grip, the spotters can also monitor the area around the tire flip and where the tire will land following the flip to be sure the area is clear. 

Other Strongman exercises include Log Lifting and the Farmer's Walk.

Logs are designed to have weight added to them, eliminating the need for multiple logs. Research is limited on how to effectively load log exercises, but they may be loaded similarly using % of 1RM. Keep in mind; there is also minimal research on how to apply training with logs to athletes of different sports. 

The farmer's walk involves unstable and awkward motion that is unilateral and bilateral. It's been suggested that farmer's walks can improve full body anaerobic endurance, as well as grip strength and back endurance. 

The farmer's walk can be performed with:

• static loads (ie: dumbbells)
• variable loads (ie: water filled objects)

Limited research is available on using farmer's walks in strength and conditioning, so coaches should keep this in mind when considering it for athletes. 

Unilateral Training simply means training one side of the body at a time. Some benefits of unilateral training include:

• Reduction in asymmetries 
• Build strength in untrained individuals 
• Build strength in injured individuals 

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