PPT-SQUAT and U.K.C. a briefing for mariners

prepared by Marc Van de Velde SPEED FWD 00 knots STATIC UKC SPEED FWD 15 knots SPEED FWD 15 knots SPEED FWD 15 knots SPEED FWD 13 knots DYNAMIC UKC or NETT UKC. It is the ready position and is re quired for most power and lifting movements involving the lower extremities The deep squat is a test that challenges total body mechanics when performed properly It is used to assess bilateral symmetrical and funct The Basics For Training The Untrained athlete. CJ Appenzeller. A Guide for Strength Coaches and Trainers. Background. CJ Appenzeller, NSCA-CPT, IYCA-HSSCS. 4 Years In The Field. Trained:50+ Collegiate Level Athletes. Front Squat. Muscles. Quadriceps. Hamstrings. Glutes. Front Squat Technique. Stance:. Feet shoulder width apart. Toes out. Knees follow direction of toes. Grip:. 2-finger grip on the bar.- index and middle. Denial. and. Astro. Navigation. . .  . Causes of . GNSS. Denial. GNSS. aerial damage or other . defects. Accidental Interference. Hostile Jamming . and Spoofing. Loss . or damage to the . GNSS. Squat. What is it?. The act of lowering oneself towards the ground by bending at the hip, knee and ankle. . DEMO VIDEO. - Start at 12 seconds. (Video courtesy of Outlaw North CrossFit). Benefits of the Squat. FOF Notes: 2/25. Compound or Isolation?. Compound: many joints moving; many muscles being worked.. Moving joints: hips, knees, ankles. Muscles worked: quads, hamstrings, . glutes. , back, calves. Types of Squats. Low intensity and High intensity workouts. Plyometric workout help build muscle strength, muscle endurance, and explosiveness. . Completing multiple exercises in a row is a technique developed by . Istvan. Microcycle. and Session Design. Allocation of Weekly Load. When do you want to do what?. Considerations:. What is your emphasis?. How much time do you have?. What else are you doing?. How does one session affect another?. - Workload on Lookout for . Judgement the Risk of Collisions with Traffic Vessels -. Akiko . Uchino ( Tokyo University of Marine Science and Technology ). Hiroaki Kobayashi (Tokyo University of Marine Science and Technology ). By Jansen . Crossley. Mariners Professional Roster and players salary . Pitchers. NO.. NAME. POS. AGE. SALARY. 49. Blake . Beavan. SP. 24. $506,700 . 58. Carter Capps. RP. 22. $491,700 . 41. Charlie Furbush. FOF Notes: 2/25. Compound or Isolation?. Compound: many joints moving; many muscles being worked.. Moving joints: hips, knees, ankles. Muscles worked: quads, hamstrings, . glutes. , back, calves. Types of Squats. Gluteal. Function, Training and Hip Mechanics . Session Aims:. Define Gluteal function and relate to hip mechanics and general movement patterns.. Compare methods of Gluteal Assessment.. Evaluate proposed ‘3 Stage’ Training progressions.. 5 Minutes. Get Ready. 5. 4. 3. 2. 1. Squat (30 Sec). Change to . Tricep. Dip. Tricep. Dip (30 Sec). Change to . Squat Jump. Squat Jump (30 Sec). Change to . Lunges. Lunge (30 Sec). Change to . Press Up. RUNNING . (40 . MINS). ACTIVATIONS + WARM UP (5MINS). EXERCISE 1: ACCELERATION + POWER. After completing each exercise, . sprint to each outlined distance.. Exercise 1 to 5 . sprint 15m . Exercise 6 to10 .