NSCA COACH 1.4
TABLE 1. COMMON EXERCISES TO ENHANCE ABSOLUTE STRENGTH AND RUDIMENTARY MUSCULAR POWER
TARGETED
BODY SECTION
INTRODUCTORY
EXERCISES
NOVICE EXERCISES
VETERAN EXERCISES
ADVANCED EXERCISES
Dumbbell or barbell
squat or deadlift
Olympic-style lifts, rack
squats or deadlifts
Deadlifts or squats
using resistance
bands or chains
Upper Body Strength
Push-up (modified/
regular), inverted row
Dumbbell or barbell
bench press, pull-ups
Pressing exercises
executed with unilateral
movement, or partial
ROM with lockouts or
board presses, weighted
pulling exercises
Pressing or pulling
exercises using
resistance bands
or chains
Trunk Strength
Crunch, plank,
sit-up, prone trunk
extension (superman)
Lateral bends off raised
platform, any variety of
bodyweight abdominal
work with external
resistance
Modified deadlifts and
squats to create lowleverage scenarios for
trunk stability (e.g.,
good mornings)
Tire flips, medicine
ball throws
Lower Body Power
Double-leg hurdle hop
with soft landing, box
jump with step down
Continuous double-leg
hurdle or &