ADVANCED WEIGHT TRAINING TECHNIQUES

About Course

Course Overview:

This practical course (24 CECs/16 CPDs) is designed to teach proper exercise techniques for common and specialized free weight, spotting, Swiss Ball, and Balance Training. In addition, you will learn teaching progressions, biomechanics of weight lifting, how to identify and correct common technical problems and multi-joint free weight movements. Theories of skill learning and proper communication are also detailed. Theoretical materials are explained online and the practical exercises are given in the gym.

Course detailed description:

Motor Learning

Stages of skill learning
Feedback and communication skills
Teaching progression

Tools to Enhance Learning

Proprioceptive Training
Video
Imagery

Exercise Technique

Proper exercise technique and Muscle Anatomy:

Trapezius

Chest

Upper Back

Rotator Cuff

Deltoids & Arms

Core

Legs

Weight Training Biomechanical Analysis
Spotting
Correcting common errors

Some of the exercises include

Squats Front Squats

Split Squats Lunges

Step Ups Deadlift

Romanian Deadlift Sumo Deadlift

Back Extensions Rowing movements

Cleans Hang Cleans

Clean Pulls Snatch

Push Press Jerks

Trunk and Shoulder Stabilization Exercises Bench Press and variations

Stabilization Routines (Core strength Exercises; Hip stabilization; Rotator Cuff Exercises)

Balance and Proprioception (Physio ball; Swiss ball; Unilateral Training)

Power Training (Intro to Plyometric & Jump Training; Olympic Lifts)

Delivery method: combination of online and Live (Gym) training

Duration: 2-3 hours/Lecture; 1-2 Lectures/week; for 2 months

30 CECs (16 CPDs)

هذه الدورة العملية (24 CECs / 16 CPDs) مصممة لتعليم التقنيات الصحيحة لتمارين الأوزان الحرة الشائعة والمتخصصة، والمساعدة أثناء التمرين، وتمارين الكرة السويسرية والتوازن. إضافةً إلى ذلك، ستتعلّم تسلسل التعليم، والميكانيكا الحيوية لرفع الأثقال، وكيفية تحديد المشكلات التقنية الشائعة وتصحيحها في الحركات الحرة متعددة المفاصل. كما تُشرح نظريات تعلم المهارة وأساليب التواصل الصحيح عبر الإنترنت، بينما تُطبّق التمارين العملية في الصالة الرياضية.

وصف مفصل للدورة

التعلّم الحركي

مراحل تعلم المهارة
التغذية الراجعة ومهارات التواصل
تدرج التعليم

أدوات تعزيز التعلم

التدريب الحسّي العميق
الفيديو
التخيل

تقنية التمرين

التقنية الصحيحة وتماثلها مع تشريح العضلات: الترابيس، الصدر، أعلى الظهر، الكفة المدورة، الدلتويد والذراعان، الجذع، الساقان
التحليل البيوميكانيكي لتدريب رفع الأثقال
المساعدة أثناء التمرين
تصحيح الأخطاء الشائعة

بعض التمارين المشمولة

Front Squats و Squats
Split Squats و Lunges
Step Ups و Deadlift
Romanian Deadlift و Sumo Deadlift
Back Extensions وحركات السحب
Cleans و Hang Cleans
Clean Pulls و Snatch
Push Press و Jerks
تمارين تثبيت الجذع والكتف
Bench Press وتنوعاته
روتينات التثبيت: تمارين قوة الجذع، تثبيت الورك، تمارين الكفة المدورة
التوازن والحس العميق: Physio ball و Swiss ball والتدريب الأحادي
تدريب القوة الانفجارية: مقدمة إلى Plyometric & Jump Training و Olympic Lifts

طريقة التقديم: مزيج من التدريب عبر الإنترنت والتدريب الحضوري المباشر (Gym)

المدة: 2-3 ساعات لكل محاضرة ، 1-2 محاضرات أسبوعيًا، لمدة شهرين

30 CECs

Course Content

Lecture 1: Introduction and Biomechanical Terms

1) Session 1.1; Introduction and Biomechanical Terms

24:46
Session 1.1: Quiz
2) Session 2.1; Biomechanical Terms 2

25:26
Session 2.1: Quiz
3) Session 3.1; Biomechanical Terms 3

21:41
Session 3.1: Quiz
4) Session 4.1; Biomechanical Terms 4

21:43
Session 4.1: Quiz

Lecture 2: Applied Anatomy, Biomechanics and Weight Training Fundamentals

5) Session 1.2; Review + Synovial Joints

22:46
Session 1.2: Quiz
6) Session 2.2; Levers + The Muscular System

12:53
Session 2.2: Quiz
7) Session 3.2; Origin and Insertion + Upper Body Muscles Function

25:54
Session 3.2: Quiz
8) Session 4.2; Coaching Weight Training

17:17
Session 4.2: Quiz
9) Session 5.2; Abs Hip Flexors and Spinal Muscles

19:19
Session 5.2: Quiz
10) Session 6.2; Muscles of The Lower Body

00:00
Session 6.2: Quiz

Lecture 3: Muscle Functions Summary + Coaching Skills and Upper Back Practical Exercises

11) Session 1.3: Muscle Functions Summary

21:12
Session 1.3: Quiz
12) Session 2.3: Practical Biomechanical Terms with Sally

19:59
Session 2.3: Quiz
13) Session 3.3: Motor Learning

18:26
Session 3.3: Quiz
14) Session 4.3: Communication Skills

25:55
Session 4.3: Quiz
15) Session 5.3: Practical Upper Back Trapezius, Rhomboids, Latissimus Dorsi Exercises

00:00
Session 5.3: Quiz

Lecture 4: Course Review + Coaching Weight Training + Upper Body Exercises

16) Session 1.4: Up-To-Date Course Review

20:03
Session 1.4: Quiz
17) Session 2.4: Coaching Weight Training Exercises

29:02
Session 2.4: Quiz
18) Session 3.4: Injury Prevention

24:31
Session 3.4: Quiz
19) Session 4.4: Rotator Cuff Practical Exercises

06:05
Session 4.4: Quiz
20) Session 5.4: Chest (Pectoralis Major) Practical Exercises

28:35
Session 5.4: Quiz
21) Session 6.4: Shoulder (Deltoid) Practical Exercises

16:31
Session 6.4: Quiz
22) Session 7.4: Biceps Practical Exercises

17:44
Session 7.4: Quiz
23) Session 8.4: Triceps Practical Exercises

17:52
Session 8.4: Quiz
24) Session 9.4: Forearms Practical Exercises

05:12
Session 9.4: Quiz

Lecture 5: Lower Body Exercises and Exercises Order

Lecture 6: Balance Training + 1RM + Course Review part 2

Lecture 7: Fitness Testing

33) Session 1.7: Bench Step Test; Aerobic Fitness Testing

33:04
Session 1.7: Quiz
34) Session 2.7: Rockport Walking Fitness Test; Aerobic Fitness Testing

15:58
Session 2.7: Quiz
35) Session 3.7: Assessing Muscular Strength; Fitness Test

00:00
Session 3.7: Quiz
36) Session 4.7: Strength Test Calculation + Assessing Muscular Endurance; Fitness Test

14:59
Session 4.7: Quiz
37) Session 5.7: Assessment Flexibility & Back Health; Fitness test

30:48
Session 5.7: Quiz
38) Session 6.7: Assessing Body Composition; Fitness Test

30:46
Session 6.7: Quiz

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About Course

Course Content

Lecture 1: Introduction and Biomechanical Terms

1) Session 1.1; Introduction and Biomechanical Terms

Session 1.1: Quiz

2) Session 2.1; Biomechanical Terms 2

Session 2.1: Quiz

3) Session 3.1; Biomechanical Terms 3

Session 3.1: Quiz

4) Session 4.1; Biomechanical Terms 4

Session 4.1: Quiz

Lecture 2: Applied Anatomy, Biomechanics and Weight Training Fundamentals

5) Session 1.2; Review + Synovial Joints

Session 1.2: Quiz

6) Session 2.2; Levers + The Muscular System

Session 2.2: Quiz

7) Session 3.2; Origin and Insertion + Upper Body Muscles Function

Session 3.2: Quiz

8) Session 4.2; Coaching Weight Training

Session 4.2: Quiz

9) Session 5.2; Abs Hip Flexors and Spinal Muscles

Session 5.2: Quiz

10) Session 6.2; Muscles of The Lower Body

Session 6.2: Quiz

Lecture 3: Muscle Functions Summary + Coaching Skills and Upper Back Practical Exercises

11) Session 1.3: Muscle Functions Summary

Session 1.3: Quiz

12) Session 2.3: Practical Biomechanical Terms with Sally

Session 2.3: Quiz

13) Session 3.3: Motor Learning

Session 3.3: Quiz

14) Session 4.3: Communication Skills

Session 4.3: Quiz

15) Session 5.3: Practical Upper Back Trapezius, Rhomboids, Latissimus Dorsi Exercises

Session 5.3: Quiz

Lecture 4: Course Review + Coaching Weight Training + Upper Body Exercises

16) Session 1.4: Up-To-Date Course Review

Session 1.4: Quiz

17) Session 2.4: Coaching Weight Training Exercises

Session 2.4: Quiz

18) Session 3.4: Injury Prevention

Session 3.4: Quiz

19) Session 4.4: Rotator Cuff Practical Exercises

Session 4.4: Quiz

20) Session 5.4: Chest (Pectoralis Major) Practical Exercises

Session 5.4: Quiz

21) Session 6.4: Shoulder (Deltoid) Practical Exercises

Session 6.4: Quiz

22) Session 7.4: Biceps Practical Exercises

Session 7.4: Quiz

23) Session 8.4: Triceps Practical Exercises

Session 8.4: Quiz

24) Session 9.4: Forearms Practical Exercises

Session 9.4: Quiz

Lecture 5: Lower Body Exercises and Exercises Order

25) Session 1.5: ABS Practical Exercises

Session 1.5: Quiz

26) Session 2.5: Erector Spinae and Lower Back Practical Exercises

Session 2.5: Quiz

27) Session 3.5: Legs Practical Exercises

Session 3.5: Quiz

28) Session 4.5: Exercise Order

Session 4.5: Quiz

Lecture 6: Balance Training + 1RM + Course Review part 2

29) Session 1.6: Exercises Order Practice + Balance Training

Session 1.6: Quiz

30) Session 2.6: Testing 1rm and Power Lifting Gears

Session 2.6: Quiz

31) Session 3.6: Up To Date Course Review Part 2

Session 3.6: Quiz

32) Session 4.6: Swiss Ball Exercises

Session 4.6: Quiz

Lecture 7: Fitness Testing

33) Session 1.7: Bench Step Test; Aerobic Fitness Testing

Session 1.7: Quiz

34) Session 2.7: Rockport Walking Fitness Test; Aerobic Fitness Testing

Session 2.7: Quiz

35) Session 3.7: Assessing Muscular Strength; Fitness Test

Session 3.7: Quiz

36) Session 4.7: Strength Test Calculation + Assessing Muscular Endurance; Fitness Test