CHRIS BASSOSTRENGTH AND

CONDITIONING INSTRUCTOR

Strength Training For Teens

My Story

I am a 2011, Group One State Sectional Baseball Champion froma small town named Waldwick in Bergen County. I have just recently become a Rowan University Graduate. I hold a degree in Health Promotion and Fitness Management. During my time at Rowan University, I worked with GET-FIT Program. I have been working as a Strength and Conditioning Coach at Good Energy Training for three years.

• Speed Coach• Personal Trainer• Athlete• Strength and

Conditioning Coach• Friend

Warming-up

What to do What not to doDo not stretch before strength training

Stretch for at least 10 minutes

Avoid high repetition warm ups Do high repetition warm ups of at least 10 reps

Warm up with 2-3 low repetition sets

Warm up with 5 high repetition sets

Warm up for bench press with bench press

Warm up for bench press with lunges

Warm up for squats with squats

Warm up for squats with shoulder press

Compound Lifts

Bench PressBarbell Squat (bar on back)DeadliftDipsBent-Over Barbell Rows

Bench press

Barbell Squat

Deadlift

Dips

Bent-Over Barbell Rows

Accessory Lifts

1. Dumbbell Curls2. Skullcrushers

3. Lunges4. Hamstring Curls

5. Front and Lateral Shoulder Raises

Dumbbell Curls

Skullcrushers

Lunges

Hamstring Curls

Front and Lateral Shoulder Raise

Pronated Grip

Palms face away from body With pull-ups uses Forearms, Shoulders and Biceps Can be used with pull-ups as a compound lift

Pronated grip commonly used with• Pull-ups• Bench Press• Shoulder

Press

Supinated Grip

Palms face towards body Puts emphasis on the Biceps during pull-ups Can be used to isolate Back muscles with pull-ups

Supinated Grip commonly used with:• Bicep Curls• Bent-over Rows• Reverse-grip

pushdowns

Other Grips

Neutral Grip Palms face each other

Alternate Grip One arm is Pronated, one is Supinated

Neutral Grip is the strongest grip!

Alternate Grip is the next strongest form of grip!

Examples of the Grips

Pronated Grip Supinated Grip

Examples of the Grips

Alternate Grip Neutral Grip

Form

The most important factor of working outGood form prevents injuryProvides the best resultsHelps maintain breathingHelps when trying to lift heavier weight

End of workout

Always stretch at the end of the workoutMake sure to stretch both the upper and

lower body EX: Hamstrings, Quadriceps, Calves, Groin EX: Shoulders, Chest, Upper/Lower Back

Arm Circles

Standing Hamstring StretchTrunk Rotatio

n

Double Knee to Chest

Nutrition Recommendation

Eat lean meats Chicken, Lean Beef, Turkey

Eat colorful vegetables Spinach, Carrots, Broccoli, Red Peppers

Eat fruits Avocado, Grapes, Apples, Oranges, Bananas,

BlueberriesEat Nuts

Almonds, Pistachios

Remember to have 5 servings of fruits and Vegetables a day!

Nutrition (Cont)

Why Choose my Program?

The client always comes firstSafe training is my priorityExperience with all types of athletesClients have elevated their game with my

program

Eat Right, Train Right, Live Right!