Lineman Pre-Qualification Camp Conditioning Taking energy to heart.

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1 Recommended Conditioning Regimen Lineman Pre-Qualification Camp Conditioning Taking energy to heart.

2 Table of contents Introduction to the Conditioning Regimen... 3 Four Week Conditioning Schedule... 4 Squats and Lunges... 8 Knee Drive... 8 Lunges... 9 Plie Squats Plie and Wide Stance Squats Resistance Bands Adductors Abductors Knees to Chest Kick Backs Circumduction Jump Rope Stretching Stretching Guidelines Deep Knee to Chest Deep Lateral Stretch Hamstring Stretch Quad Stretch Calf Stretch

3 Introduction to the Conditioning Regimen Westar Energy s prequalification camp was established in order to develop a qualified hiring pool of lineman apprentices that would be qualified to complete Westar s apprenticeship program. The pre-qualification camp typically consists of approximately twenty people from various backgrounds and levels of experience. The class is combined of both Westar Energy employees and external applicants with experiences developed through technical college, union apprenticeship programs, or internships. The camp at Westar is based on a storm scenario keeping relatively the same hours and pace as seen by crews in the field. Everything at the camp is done with a purpose therefore the intensity is significant: while climbing steps or ladders is a normal function for people, climbing poles is completely foreign in movement, especially in adverse conditions. If a person does not show up in good physical condition their chances of safely and successfully completing the task at hand are greatly reduced. The prequalification camp is physically, emotionally, and mentally rigorous, with a drop out rate of approximately 66%- in many cases because of muscle failure due to being unaccustomed to the rate of exercise. This conditioning program has been devised to give pre-qualification camp applicants the best possible chance for completing both the pre-qualification camp and the line apprenticeship. Westar s prequalification conditioning program is based on a system of exercises and movements used over a consistent period of time to strengthen the specific muscle groups involved in climbing poles. THIS IS NOT A MANDATORY PROGRAM, but evidence has shown that prequalification camp applicants who have completed a conditioning regimen prior to attend the prequalification camp are more likely to successfully complete the program. The following conditioning regimen is designed to increase leg stamina, strength, and balance. The exercises focus on the upper legs, the lower legs, and hip flexors, and will be conducted over a four week period, with a progression in intensity every week. Each workout will include a warm up phase, a strength phase, a stamina phase, and a stretching phase. DISCLAIMER: This guide is a sample of conditioning exercises that may be beneficial to prepare participants for the pre-qualification camps. Always consult a medical professional before beginning any sort of exercise regimen. 3

4 Four Week Conditioning Schedule Knee Drives (Emphasis on calve raises) Lunges Plie Squats Adductors Abductors Knees to Chest Kick Backs Circumduction (No Resistance Bands) Regular Side to Side Forward and Back Deep Knee to Chest Deep Lateral Hip Stretch Hamstring Quadriceps Calves Conditioning Program : Week One Squats and Lunges Resistance Bands Jump Rope Stretching 2X20 2X20 2X20 2X20 2X20 2X20 2X20 2X20 4

5 Conditioning Program : Week Two Squats and Lunges Knee Drives (Emphasis on calve raises) Lunges Plie Squats Resistance Bands Adductors Abductors Knees to Chest Kick Backs Circumduction (No Resistance Bands) Jump Rope Regular Side to Side Forward and Back Stretching Deep Knee to Chest Deep Lateral Hip Stretch Hamstring Quadriceps Calves 3X20 3X20 3X20 3X20 3X20 3X20 3X20 3X20 5

6 Boot Camp Conditioning Program : Week Three Squats and Lunges Knee Drives (Emphasis on calve raises) Step Forward Hip Rotation and Vice Versa Lunges Plie Squats Resistance Bands Adductors Abductors Knees to Chest Kick Backs Circumduction Jump Rope Regular Side to Side Forward and Back High Knees Stretching Deep Knee to Chest Deep Lateral Hip Stretch Hamstring Quadriceps Calves 30 sec. 6

7 Conditioning Program : Week Four Squats and Lunges Knee Drives (Emphasis on calve raises) Step Forward Hip Rotation and Vice Versa Lunges "Added Resistance" Plie Squats "Smith Machine" Wide Stance Squats Resistance Bands Adductors Abductors Knees to Chest Kick Backs Circumduction (No Resistance Bands) Jump Rope Regular Side to Side Forward and Back High Knees Stretching Deep Knee to Chest Deep Lateral Hip Stretch Hamstring Quadriceps Calves 30 sec. 7

Drive the knee of the lifted leg up and forward by flexing that hip, while extending the stance-leg

8 Squats and Lunges Knee Drive 2X20 Sets X Reps Focus on Calf Raises Exhale when driving up on toes in Calf Raise movement. Drive the knee of the lifted leg up and forward by flexing that hip, while extending the stance-leg hip into an upright position. When at full range of motion, push up on toes of supporting foot. This will put emphasis on calf. Return to starting position and change to opposite leg. 8

9 Lunges 2X20 Sets X Reps Focus on Quads & Glutes Exhale upon execution Make a long, deep step forward with one foot. Then lower your body until trailing knee nearly touches the floor (if this cannot be done at first it is the goal). Keep forward knee over the ankle as much as possible. Return to starting position and change to opposite leg. 9

Your thighs should be as parallel to the floor as you can get them Focus on Quads, Glutes Press through your feet and push your hips forward to

10 Plie Squats 2X20 - Sets X Reps Stand with your feet spaced slightly wider than shoulder-width apart. Point your toes very slightly outwards. Lower yourself into a sitting position. Your thighs should be as parallel to the floor as you can get them Focus on Quads, Glutes Press through your feet and push your hips forward to return to the starting position. Make sure that you keep your weight on your heels as you stand up., and Hip Flexors. Exhale on execution. Concentrate on the pressing movement and head position to prevent injury Return to the starting position and repeat movement 10

Plie Squats These are done with resistance of some

you headr is always up to have proper technique.

Do not sit down or bounce off of the surface.

11 Plie Squats These are done with resistance of some kind. Hip pressure is moving forward on the press and you headr is always up to have proper technique. Use the bench as a guide. Do not sit down or bounce off of the surface. Have something under you like a bench or chair to ensure reaching at least 90% on your squat. 11

With some kind of resistance, either a resistance band or someone adding pressure, move the knee outward, executing the movement in a

12 Resistance Bands Adductors 2X20 Sets X Reps Lie on the ground and lift your leg so your thigh is perpendicular to the floor, keeping your knee bent. With some kind of resistance, either a resistance band or someone adding pressure, move the knee outward, executing the movement in a slow, intense manner maintaining control of the pressure. Focus on Hip Flexors. Exhale on execution. These are small muscles and do not need a lot of heavy resistances. Return to the starting position and repeat outward, returing to an open position of the hips. 12

Execute movement in a slow, intense manner maintaining control of the pressure.

13 Abductors 2X20 Sets X Reps With some kind of resistance, either a band or someone adding pressure. Move the knee inward to an closed position of the hips. Execute movement in a slow, intense manner maintaining control of the pressure. Focus on Hip Flexors and inner Thigh area. Exhale on execution These are small muscles and do not need a lot of heavy resistances. Return to the starting position and repeat. 13

14 Knees to Chest 2X20 Sets X Reps With some kind of resistance, either a band or someone adding pressure. Move the knee upward to a raised position of the hips. Focus on Front Hip Flexors and Quads. Exhale on execution As in other Hip Flexor movements press at the top of the movement. 14

Do not press foot upwards to the point of over flexing lower back.

15 Kick Backs 2X20 Sets With some kind of resistance, either a band or someone adding pressure. Move the knee backward to an extended position of the hips. Do not press foot upwards to the point of over flexing lower back. Execute movement in a slow, intense manner maintaining control of the pressure. Return to the starting position and repeat. 15

16 Circumduction 2X20 Sets X Reps Focus on the full range of motion of the Hip Flexor group. Exhale on execution This is a circular movement. Execute movement in a slow, intense manner maintaining control of the pressure. Return to the starting position and repeat. Be sure to alternate direction of motion. 16

17 Jump Rope This the cardio phase of the workout and although jumping rope seems self explanatory it is very important to execute the exercise correctly to attain the stamina, timing, and coordination that you are aiming for. The exercise is done for 30 seconds per set: In regular motion, side to side, forward and back, and knee high. 17

18 Stretching Stretching Guidelines Stretching is a controversial subject in the world of exercise science. Most of the argument stems from different schools of thought: static stretching opposed to dynamic stretching. Our belief is that it is better to warm up the muscle in the beginning with movements that stretches the muscle while you work out. We believe that a muscle fully warmed up through use in the workout it self, stretches easier and safer when you complete the static stretches at the end of your daily workout regimen, which focus solely on moving the muscle in and out of a particular position. Some things to remember about stretching have to do with how far to stretch, how long to hold the stretch, and how to breathe. When it comes to how far to stretch, if you feel some what uncomfortable that s OK. But if it hurts or feels like being pinched that is NOT OK. You are creating micro tears in the muscle making the muscle thicker and harder: similar to what a body builder does. Hold stretches at least 30 seconds working up to one minute. When it comes to breathing exhale when stretching or applying pressure and inhale while relaxing. 18

Deep Knee to Chest For the first week this exercise is done

During the following weeks it is done from the standing

With steady upward pressure with the arms, hold the knee close

Exhale on execution and hold from 30 sec. To 1 min.

19 Deep Knee to Chest For the first week this exercise is done lying on the ground. During the following weeks it is done from the standing position. With steady upward pressure with the arms, hold the knee close to the chest with your hands. Exhale on execution and hold from 30 sec. To 1 min. From the standing position the movement is the same as lying down. A tip for maintaining balance: inhale while moving leg into starting position and hold your center of gravity over arch of support foot. 19

20 Deep Lateral Stretch Start from a wide stance with hands at your sides. Drop to the side, exhaling while you stretch. Keep your hands at your waist. If you can t, keep them where they can assist in keeping your balance. Attempt to keep your bent knee over you ankle all the way through. Return to center position and repeat stretch in opposite direction. 20

Hamstring Stretch Start by crossing your legs at the

Return to the starting position and re-cross your legs

21 Hamstring Stretch Start by crossing your legs at the ankle. Keep your legs relativity straight. Keep your neck relaxed and look down. Exhale and reach for your toes. Return to the starting position and re-cross your legs with the other leg in front. Repeat. Note: Do not try to look up or straight ahead while executing this stretch. 21

Remember to keep the support leg soft at the ankle and the knee.

22 Quad Stretch This stretch is to stretch the front of the leg. If done correctly it will also help with balance. Remember to keep the support leg soft at the ankle and the knee. Grip the other foot at the instep. Work towards pressing the heel of the lifted foot to your butt while pulling your knees together. 22

At the same time, keep pressure against your rear foot in a manner that will keep that heel on the floor.

23 Calf Stretch The starting position is with your feet apart in a walking position and leaning forward with your hands against the wall. Start far enough away from the wall to be at arms length. To execute, lean forward by bending at the elbows. At the same time, keep pressure against your rear foot in a manner that will keep that heel on the floor. Drop to the side exhaling while you stretch. Keep your hands at your waist. If you can t, keep them where they can assist in keeping you balanced. Attempt to keep your bent knee over you ankle all the way through. 23

Static Flexibility/Stretching

Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior