Page 25 - WF Program Outline

V. MANUAL RESISTANCE
Manual resistance exercises are incorporated into all of our strength and conditioning
workouts. Manual resistance exercises are an extremely effective alternative to

traditional free weight or machine exercises.

Responsibilities of the lifter:

• Exert an all out effort every repetition

• Keep tension on the muscle at all times

• Communicate with the spotter (ex. “Your are not giving me enough

resistance on the way down.”) Responsibilities of the spotter:
• Make it difficult enough that lifter reaches muscle failure within a given time frame

• Resistance provided should decrease slightly with each rep due to the lifters fatigue

level
• Give smooth resistance throughout the full range of motion and during transitions

• Give more resistance on the lowering phase

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