463 - Body Leverage Training – Partner Drills
Mike Bracko, Ed.D., CSCS, FACSM
Fitness Educator & Sports Physiologist
drbrackofitness@aol.com
Body leverage training is a hot trend in fitness.
Exercising using body weight has been used for
thousands of years, and is emerging as a popular work-out again. Plenty of research exists on the
effectiveness of exercises such as push-ups (Cogley, et al., 2005) and abdominal/core training (MonfortPañego, et al., 2009).
This presentation will present, discuss, and demonstrate what the research
indicates are the best exercises to enhance fitness using partner exercises.
Partner body leverage
training takes on many forms including push-ups with resistance, standing and seated partner pull,
abdominal/back/core training, partner squats and leg press, and fun drills like “Stand like a Stone.”
Body leverage training is at the forefront of innovative programming in the fitness industry.
The
research and efficacy of this form of training will be discussed with demonstrations of most of the
exercises that appear in the research.
1) Introduction and Outline
a) Discuss how muscles get stronger.
b) Review of muscle physiology for enhanced strength, power, and endurance: sets, reps, speed of
movement for power development, & rest between sets.
c) Discuss components of muscle fitness needed for activities of daily living/work, fitness, and
sports performance: walking, running, pushing, pulling, reaching, carrying, squat, & dips.
2) Push-Ups and Upper Body
a) Research on effectiveness of push-ups with hands in different positions: “for greater muscle
activation during exercise, then push-ups should be performed with hands in a narrow base
position compared with a wide base position (Cogley, et al., 2005).
b) Partner holding feet in air push-up (“Push-ups with the feet elevated produced a higher ground
reaction forces than all other push-up variations, Ebben, et al., 2011).
c) Push-up on partners back (partner is on all 4’s) for clients who have sore shoulders, elbows, or
wrists.
d) Standing Partner Push-Up – 1 Partner Pushing-1 Partner Bracing, Both Partners Pushing.
e) Side Step Push-up
e) Dips on partner’s knees with partner doing curl-ups or back bridge.
f) Quad Chain Push-up
g) Partner Resistance Push-up – Resistance between scapula’s
h) Double Partner Push-up – stronger partner on floor.
i) Partner Standing Row – Most important for osteoporosis. Scapula adductors pull on thoracic
vertebrae.
j) Partner Standing Tricep Pressdown and Seated Shoulder Press
k) Partner Standing Upright row and Seated Lat Pulldown.
3) Abdominal/Back/Core
a. Research on effectiveness of abdominal/core/back training.
b. Neutral spine core training.
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c.
d.
e.
f.
g.
h.
i.
Front plank and side plank pushing on partner’s hands . . . “Plank Arm Wrestle.”
Vertical core training – Partner arm chops, up & down, rotation . . . acceleration & deceleration.
Vertical core – partner push-ups and partner pulls . . . arms and core stabilization.
Standing front plank.
Back Plank on Shoulders – Feet Held by Partner
“Stand Like a Stone” . . . just for fun!!
“Crack the Egg” . . . just for fun!!
4) Legs
a. Hamstring partner exercise (Nordic Hamstring Exercise: Lorenz & Reiman, 2011) for increasing
eccentric strength and injury prevention.
b. Partner Leg Curl – Partner holding heels.
c. Closed Kinetic Chain Leg Exercises: Partner Squats, Partner Static Squat, Static Squat with one
leg raised.
d. Partner Leg Press – Double Leg & Single Leg . . . practice different resistance techniques.
5) Compound Exercises
a) Partner Pull-Up Dead Lift
6) Periodization of Body Leverage Training
a) Muscle Endurance – 15 – 20 reps or counts
b) Muscle Strength – 8 – 10 reps or counts
d) Muscle Power – 3 - 5 reps.
Work-Out
Warm-up – 10 reps
1. Standing Partner Push-ups
2. Standing Partner Rows - Pulling
3. Back Plank on Shoulders – Feet Held by Partner - Hold for 15 counts
4. Partner Front Plank W/Arm Wrestle . . . 5 switch, 5 switch, 5, 5.
5. Partner Leg Press – Both Legs – Lean on Partner
6. Partner Leg Curl – Partner holding heels.
Set 1 Endurance – 15 – 20 reps
1. Standing Partner Push
2. Standing Partner Pull
3. Back Plank on Hands – Partner Holding Feet - Hold for 20 counts
4. Leg Press – One Leg R & L – Lean on Partner w/Hands
5. Nordic Hamstring
Set 2 Strength – 8 – 10 reps
1. Side Step Push-up – Partner holding feet – 4 - 5 reps in one direction, 4 - 5 reps in other
direction.
2. Partner Lat Pulldown – Upright Row
3. Back-to-Back Stationary Sit.
4. Up – Down Partner Chops
5. Standing Front Plank
6. Push-up – Squat Partner
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Set 3 Power – 3 - 5 Reps
1. Partner Resistance Push-up
2. Standing Partner Row
3. Side Planks – Push on Partners Hand
4. Back-to-Back Stationary Sit – 1 leg – Opposite Legs – Hold 5.
5. Nordic Hamstring
6. Partner Dead Lift – Alternate Hands – 5 reps & switch
Set 4 Fun & Fitness
1. Stand Like a Stone . . . 2 partners, 4, 8, 16, 32, whole class.
2. Quad Partner Push-Ups – Max Reps . . . which group can do the most push-ups?
3. Quad Hanging Pull-Up – Max Reps . . . which group can do the most pull-ups?
4. 1-Leg Spider Push-Up
5. Single Leg Balance – Push-Pull
6. Dips & Curl Up/Back Bridge
7. “Crack the Egg.”
At the end of this session, participants will be able to:
a. Understand the multiple ways that partner body leverage training can be used for all clients.
b. Integrate partner drills to make your work-outs fun and engaging.
c. Experience the boost in class energy when multiple partner drills are used – stop and listen to the
excitement!!
d. Understand how to periodize a body leverage training program.
e. Get a great work-out!!
Presented by Mike Bracko
www.drbrackosfitness.com
https://twitter.com/drbrackofitness
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DVD’s - https://www.healthylearning.com/m-1804-mike-bracko.aspx
Body Leverage Training: No Equipment - No Problem
http://www.ideafit.com/fitness-products/body-leverage-training-no-equipment-noproblem
Ultimate Back Exercises for Injury Prevention and Performance
http://www.ideafit.com/fitness-products/ultimate-back-exercises-for-injury-preventionand-performance
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