The purpose of this order is behind the belief that the MORE complex exercises should come before the LESS complex exercises.

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Adela Wilcox
5 years ago
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There will be 6 strength events taking place for the DECA Challenge. The events taking place will be (in order): 1. Power Clean 2. Push- Up 3. Pull- UP 4. Kneeling Power Ball Toss 5. Vertical Jump 6.

1 There will be 6 strength events taking place for the DECA Challenge. The events taking place will be (in order): 1. Power Clean 2. Push- Up 3. Pull- UP 4. Kneeling Power Ball Toss 5. Vertical Jump 6. Prone Plank The purpose of this order is behind the belief that the MORE complex exercises should come before the LESS complex exercises. For example: 1. Exercises for bigger muscles should come before exercises for smaller muscles. 2. Compound exercises should come before isolation exercises. 3. Free weight/body weight exercises should come before machines.

2 POWER CLEAN Phase 1: Starting Position Phase 2: First Pull Phase Phase 3: Catch Phase Phase 4: Catch Phase/ Downward Movement Phase

3 Phase 1: Starting Position 1. Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly. 2. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended. 3. Place the bar about 1 inch in front of your shins and over the balls of your feet. 4. Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted. 5. Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase. Phase 2: First Pull Phase 1. Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. 2. Keep elbows fully extended with the head in a neutral position and the shoulders over the bar. 3. As the bar rises, keep it as close to the shins as possible. Phase 3: Catch Phase 1. After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar. 2. Simultaneously, flex the hips and knees into a quarter squat position. 3. Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collarbones and front shoulder muscles. 4. Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement. 5. Stand up by extending the hips and knees to a fully erect position. Phase 4: Downward Movement Phase 1. Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement. 2. Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs. 3. Squat down with the elbows fully extended until the bar touches the floor. 4. Start over at Phase 1 and repeat for desired amount of repetitions until failure.

Next, lower yourself downward until your chest almost touches the floor as you inhale. 3.

4 PUSH- UP 1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. 2. Next, lower yourself downward until your chest almost touches the floor as you inhale. 3. Now breathe out and press your upper body back up to the starting position while squeezing your chest. 4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions until form failure.

your chest out. This is your starting position. 3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back.

5 PULL- UP 1. Grab the pull-up bar with the palms facing forward using the prescribed grip. 2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. 4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. 5. Repeat this motion for the prescribed amount of repetitions until form failure.

with the hips while pushing the ball as far as

6 KNEELING SPARQ POWER BALL TOSS #1 #2 1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest. 2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible. 3. Follow through by falling forward, catching yourself with your hands. #3

VERTICAL JUMP 1. Participant stands with one side toward the wall, feet together, and reaches up as high as possible to mark his/her standard reach. 2.

7 VERTICAL JUMP 1. Participant stands with one side toward the wall, feet together, and reaches up as high as possible to mark his/her standard reach. 2. Participant jumps as high as possible and marks the highest point of the jump. Participant must jump from both feet in a stationary stance. Arms may be pumped and thrust upward. 3. The best of two trials is the recorded score

8 PRONE PLANK 1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. 2. Keep your body straight at all times, and hold this position as long as possible.

Back Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points:

Back Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points: Back Squat Purpose: To develop strength in the quadriceps, adductors, hamstrings and gluteus maximus. It strengthens ligaments, tendons and the back extensors, whilst also increasing bone mineral density.