Strength Training Tips and Techniques

Featuring Coach Alex Fotioo

Created bySport Videos

Last updated 11/2018

English

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What you'll learn

Students will gain the knowledge necessary to develop personal weight training programs.
Learn proper form for exercises
Improve strength and fitness
Create body weight exercises that can be done at home or at the gym

Course content

1 section • 7 lectures • 1h 8m total length

Introduction1:35
Learn foundational, equipment-light strength exercises to move your body weight efficiently and prevent injuries, while embracing accountability with a workout partner or coach to reach your goals.
Squat18:06
Learn foundational squat progressions—from hands-supported box squats to goblet and barbell back squats—focusing on bracing, upright torso, knee tracking, and building leg strength.
Hip Hinge10:26
Master the hip hinge through a progressing series—elevated kettlebell deadlifts, kettlebell swings, and barbell RDLs—emphasizing a flat back, tense core, and weight kept close to the body.
Pull14:53
This pull-focused module guides you through progressive upper-body pulling exercises, from reverse-grip inverted rows to overhand grip variations, including partner-assisted and unassisted chin-ups, emphasizing upper back and stabilizers.
Push13:54
Master progressive push-up techniques from elevated to ground level, emphasizing tight elbows, braced abdomen, and proper hand placement to prevent hip sag and shoulder torque.
Carry8:16
Learn carry variations such as farmer's walk, suitcase carry, and sled push or pull to move objects from point a to b while resisting lateral flexion and keeping torso upright.
Closing Comments1:00
Appreciate the guidance of a qualified coach or personal trainer in helping you reach your goals. Push beyond your comfort zone to become stronger in every aspect of life.

Requirements

There is no experience necessary to begin this course. Many of the exercises use body weight, so there is not much equipment required.

Description

This video presents a series of foundational exercises designed to increase strength and fitness levels. The majority of the workout is based on progressive bodyweight exercises that can be performed anywhere. Among the topics covered are: various squats, hip hinges, pushing, pulling and carry exercises. This program is a great resource for anybody serious about improving their strength and fitness. 68 minutes.

About the coach: Alex Fotioo is the Director of Strength and Conditioning for the Bears at the University of Central Arkansas (UCA) in Conway, Arkansas. The Bears have won multiple conference titles while training with Fotioo and have qualified for a combined 15 NCAA Tournament appearances in football, baseball, softball, volleyball, women's basketball, men's and women's soccer, tennis and men's & women's cross country. He was an assistant at the University for three years prior to being promoted to Director in 2016. He is Certified through the Collegiate Strength & Conditioning Coaches Association and the National Strength & Conditioning Association. Alex also teaches several Weight Training and Conditioning classes at the UCA . At UCA, Fotioo has mentored and trained: 4 NFL Draft selections in Tre'mon Smith, Jonathan Woodard, Dezmin Lewis, & Robert Rochell; 1 NFL All-Pro selection in undrafted free agent George Odum; 7 MLB Draft selections in Ty Tice, Hunter Strong, William Hancock, Tyler Gray, Cody Davenport, Gavin Stone, & Noah Cameron; 3 Symetra Tour Women's Golfers in Julia Roth, Brenda Gonzalez, & Fernanda Lira; 1 Italian League Professional Softball Player in Kylee Studioso; and 1 European Tour Golfer in Pep Angels.

Who this course is for:

The course would be beneficial to anybody looking to exercise and gain strength.