Upper Push & Pull | THE SCC ACADEMY

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STRENGTH TRAINING

Strength Training

Introduction

Testing

Introduction

Strength Programming

Introduction
Training Principles
The BIG 8 Human Movements
Training Variables
Strength Training Methods
Sets, Reps & Rest
Structuring Sessions
Quantifying Stress
Periodization Overview

Breathing

Introduction

Band Activation

Introduction
Squat & Deadlift (8:40)
Upper Push & Pull (7:21)

Hinge

Introduction
Bodyweight Hinge
KB/DB Deadlift (1:55)
Romanian Deadlift - RDL (2:19)
Rotational RDL (2:43)
Rack Pull (2:13)
Conventional Deadlift (5:03)
Sumo Deadlift (2:22)
Hex Bar Deadlift (2:36)
Stiff-Leg Deadlift - SLDL (4:09)
Single-Leg Romanian Deadlift - SLRDL (2:12)
Good Morning (2:34)
Hip Thrust (2:02)
Kettlebell Swing (3:02)
GHD Back Extension (2:38)

Squat

Introduction
Bodyweight Squat (2:40)
Goblet Squat (1:09)
Back Squat (9:40)
Front Squat (3:07)
Box Squat (3:42)
Overhead Squat (2:17)
Zercher Squat (2:00)
Anderson Squat (1:34)
Kang Squat (1:26)
Deficit Squat (1:07)
Belt Squat (1:02)
Nordic Curls (2:53)
Reverse Nordics (1:14)
Glute & Ham Raise (1:33)
Exercise Ball Ham Curl (1:42)
Calf Raise (3:48)

Lunge: Single Leg Strength

Introduction
Lunge (1:59)
Lateral Lunge (1:45)
Crossover Lunge (1:00)
Rear Foot Elevated Split Squats - RFESS (1:49)
Front Foot Elevated Split Squats - FFESS (1:18)
Step Ups (1:47)
Single Leg Box Squats (1:39)
Skater & Pistol Squats (3:11)
Single Leg Glute Bridge (2:26)

Push: Upper Body

Introduction
Push-Up (3:12)
Parallel Dip (2:12)
Bench Press (14:01)
Floor Press (3:24)
Overhead Press (6:59)
Push Press (2:31)
Z Press (2:22)
Landmine Press (1:26)
Dumbbell Press (8:44)
Arnold Press (1:04)
Dumbbell Fly (2:05)
Lateral Raise (4:37)
Front Raise (2:45)
Skull Crusher (2:57)
JM Press (2:07)
Triceps Extension (1:24)
Tate Press (0:39)
Triceps Kickback (1:28)

Pull: Upper Body

Introduction
Pull-Up (4:03)
Inverted Row (3:07)
Bent-Over Row (3:29)
Pendlay Row (1:29)
Upright Row (1:55)
Prone Row (0:42)
Incline Bench Row (1:42)
Single-Arm Row (2:45)
Bent-Over Lateral Raise (1:29)
Pullover (1:50)
Shrug (3:47)
Barbell Curl & Reverse Curl (3:43)
Drag Curl (0:57)
Full DB Biceps Curl (4:11)
Hammer Curl (1:19)
Crossbody Hammer Curl (1:01)
Concentration Curl (1:25)
Incline Bench Curl (1:23)
Preacher Curl (1:12)
Zottman Curl (1:16)
Spider Curl (1:26)

Core Strength / Rotation

Introduction
Front Plank (2:01)
Sit-Up Variations (3:04)
Side Plank (2:29)
GHD Side Crunch (1:05)
Side Bends (1:09)
Hollow Hold (0:53)
Birddog (2:01)
Dead Bug (1:59)
Pallof Press (1:11)
Band Rotations (0:49)
Ab Roll-Out (3:11)
Landmine Rotation (1:19)
Wood Chop (0:59)
Russian Twists (1:17)
Torture Twists (0:39)
Supine Leg Raise Variations (3:36)
Hanging Core Work (2:34)
Dragon Flags (1:03)
Exercise Ball Tuck & Pike (0:18)

Gait: Loaded Carries

Introduction
Farmer's & Suitcase Carry (3:01)
Shoulder Carries (1:13)
Baby Carry (1:13)
Bear Hug Carry (0:50)
Front Rack Carry (1:13)
Overhead Carry (2:25)

Advanced Training Techniques

Introduction

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References

Exam: Strength Training Specialist (STS)

Multiple-Choice Exam

Upper Push & Pull

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