Bull Strength Conditioning
By Joe Hashey, CSCS
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All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from Joe Hashey. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major legal trouble. Fines start at $150,000 and include a possible prison sentence upon conviction.
DISCLAIMER Strength training for all sports involves the potential risk for serious injury. The techniques discussed and utilized in this manual are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risk. Synergy Athletics LLC, Synergy-Athletics.com, and any partners of Synergy Athletics LLC shall not be liable to anyone for use of any of these exercises, drills, or instructions. The Bull Strength Conditioning Manual is informational only. The data and information contained herein are based upon information from various published as well as unpublished sources, and merely represents training, strength and power development literature and practice as summarized by the authors and editors. The publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals and articles is not intended to replace the advice or attention of heath care professionals. It is not attended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness or sports training program, seek clearance from a qualified health care professional. COPYRIGHT © Copyright © 2006-2010 Synergy Athletics LLC. All Rights Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author, Joe Hashey. The author and publisher disclaim any responsibility for any adverse effects or consequences from
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the misapplication or injudicious use of the information presented in this text. Inquires should be addressed to Synergy Athletics LLC, 210 Glendale Drive, Endicott, NY 13760, USA. For complete information on all Synergy Athletics products and more valuable information available to help you get incredible results in your training, visit www.Synergy-Athletics.com. TERMS AND CONDITIONS 1. I am aware that Synergy Athletics LLC, and its member Joe Hashey, is not a medical doctor and does not qualify to determine a participant’s physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. WAIVER AND RELEASE OF LIABILITY: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICPATING IN ANY EXERCISE PROGRAM AND/OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL. IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION WITHIN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM A PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND/OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST SYNERGY ATHLETICS LLC, JOSEPH HASHEY, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY SYNERGY ATHLETICS LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD SYNERGY ATHLETICS LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
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Bull Strength Conditioning Manual – Training Protocols for Real World Athletes Copyright © 2010, Synergy Athletics LLC All Rights Reserved. Published in the United States by: Synergy Athletics LLC 210 Glendale Drive, Endicott, NY 13760, USA Email:
[email protected] Websites: www.Synergy-Athletics.com www.BullStrength.com Author: Joe Hashey, CSCS Manufactured in the United States First Edition: February 2010 4
About the Author Joe Hashey has been involved in athletics most of his life. He was an All Star football, basketball, and baseball player in high school and received scholarship opportunities as a baseball pitcher or a football defensive lineman. He decided to stay local and attend Colgate University to play Division 1 AA football.
At Colgate, Joe participated in varsity football, club baseball, intramural softball and basketball, as well as American Karate. Joe was also active in Colgate’s strength and conditioning program. He earned his degree in Political Science and returned to earn his Master’s in the Arts of Teaching. Joe is currently a high school Economics teacher and runs Synergy Athletics. Synergy Athletics is dedicated to training athletes at all levels. He is also a Certified Strength and Conditioning Specialist through the NSCA. Joe coaches high school football and baseball for Vestal Senior High School in New York. Finally, Joe has been featured as a strength and conditioning author on numerous websites, such as EliteFTS, Diesel Crew, Straight To The Bar, Alpha Dog, and Hulse Strength. Joe also created the Bull Strength Training Method with his initial manual, which prompted Joe to be a sought after speaker at high schools and seminars.
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Table of Contents About the Author.......................................................................................................................................... 5 Conditioning Philosophy ............................................................................................................................... 8 Conditioning Generalities and Guidelines ...................................................................................................10 Rest Under Stress – Advanced Athletes ......................................................................................................11 Upper Body Conditioning ............................................................................................................................13 Warrior Circuit .............................................................................................................................................15 Unilateral Blaster .........................................................................................................................................17 The Challenge #1 – Junior Varsity ...............................................................................................................19 The Challenge #2 - Varsity ...........................................................................................................................21 Time Crunch ................................................................................................................................................23 Lower Body Conditioning ............................................................................................................................25 Simple Sprints ..............................................................................................................................................26 Simple Hill Sprints........................................................................................................................................28 Band Quicksand ...........................................................................................................................................29 Fire ...............................................................................................................................................................31 Sled Relays ...................................................................................................................................................33 Leg Murder ..................................................................................................................................................35 Full Body Conditioning ................................................................................................................................36 The Rundown ..............................................................................................................................................37 One Second Bedlam ....................................................................................................................................39 Carrying Medley ..........................................................................................................................................42 Tire Drags and Rows .................................................................................................................................... 44 Full Field Press .............................................................................................................................................45
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Burpees to Pull Ups ..................................................................................................................................... 46 Barbell / Dumbbell Complexes ....................................................................................................................47 Serious Sixes ................................................................................................................................................48 Zercher Jello ................................................................................................................................................50 Push, Pull, and Stand Up Complex ..............................................................................................................52 Bodyweight Plus ..........................................................................................................................................53 Hidden Gems ...............................................................................................................................................54 Bonus Workout Gems .................................................................................................................................55 Conclusion ...................................................................................................................................................56
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Conditioning Philosophy Conditioning is a must for athletes. It is mandatory for the strength coach or athlete to choose effective exercises and combinations for maximum results and to avoid burn out. One of the biggest mistakes I see in conditioning is working the athletes into the ground. This usually means that the athletes won’t recover enough for the next session and they will easily fatigue and lose motivation. IT IS WRONG for your philosophy to be – let’s run until we throw up. That is one of the most catabolic occurrences in the body. Plenty of untrained or uneducated strength coaches make this error daily. They mask their lack of knowledge by confusing fatigue with a good training session. Before EVERY TRAINING SESSION that is created, you MUST answer these questions for yourself: 1. Needs Identification. What movements and speed does my athlete operate at during sports? (ie. a football lineman pushes for 3-5 seconds, then takes a 25 seconds rest). 2. Conditioning Program Outcome. How does my conditioning program facilitate the development of those needs? 3. Overall Program. How does this conditioning program mesh with my strength training program? (ie. do I run hills before I squat? No.) 4. Goals. What indicators can I use to tell if my athlete is showing progress? Take time to think about those 4 questions before you start writing up “a killer conditioning program.” If an athlete asks you “why are we doing this exercise,” you better have an answer that isn’t “because I said so.” Of course athletes have to trust your expertise, but that is only garnered through you earning it.
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In an effective conditioning program, everything must have a purpose. Athletes have a lot on their plate besides conditioning. They must lift, attend classes, enjoy their social time, operate within their families, etc. This all needs to be taken into consideration when you are deciding how much time to spend on conditioning. **Coaches Note** The weighted barbell complexes are most effective in the 8-12 range in most instances. The added weight increases the body’s demand for oxygen. Keeping that in mind, the bodyweight and lightweight dumbbell circuits will be in a higher rep range since there is not as much load on the body.
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Conditioning Generalities and Guidelines Here are some basic guidelines that you can apply to most athletes with success. 1. Condition athletes differently. Do not condition a soccer player like a football lineman and visa versa. 2. Condition at the end of workouts in the off-season. Ramp it up as the season approaches. 3. Do not be scared to “deload” a conditioning session if the person is fatigued. 4. Push hard, but listen to your body. 5. DO NOT just condition the legs. In this manual you will find more variety than running. If you run all the time, then your workouts will falter, which leads me to my next point: 6. Keep the big picture in mind. Make your conditioning work with your strength training, not against it or as a separate entity. 7. Pay attention to the surfaces. Running on pavement or concrete is harder on the joints than running on grass. 8. Condition smart. You will read this as an ongoing theme in this manual. Proper and effective programs cannot have wasted movements. 9. Take care of your body. Your body is your machine. Just like a car will break down if you don’t do the proper maintenance, so will your body. Take the time to warm up, prepare for movement, and warm down. 10. REPEAT. Don’t do one circuit, then switch every week. Stick with something and then switch after a few weeks. I will provide 5 conditioning exercises for each full, lower, and upper body. No need to bog down your program with gimmicks. 11. CONDITIONING DOES NOT REPLACE STRENGTH WORKOUTS!!!! 10
Rest Under Stress Protocol For Advanced Lifters Rest under stress refers to performing a static or semi-static hold during the rest period. Once your body becomes efficient enough to handle the cardiovascular load, you may incorporate this technique. You may also progress this technique by splitting the time of resting under stress and regular rest. I was first introduced to this concept by Jim Smith in his Chaos Training Manual. Resting under stress is also great for football, fighters, basketball, lacrosse, soccer, and much more. Here is an example using the “Warrior Circuit” and a 60-second rest period. •
Warrior Circuit – 1st Round
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20 seconds rest under stress – Abdominal Elbow Bridge, then the remaining 40 seconds rest.
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Warrior Circuit – 2nd Round
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30 seconds rest under stress – Abdominal Hand Bridge, then 30 seconds rest.
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Warrior Circuit – 3rd Round
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20 seconds rest under stress – Band Walk and Hold, then 40 seconds rest.
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Warrior Circuit – 4th Round
You may start with as little as 10 seconds resting under stress, then progress it until you reach 50 seconds. This will prepare athletes to get used to resting with pressure on them. An example of this is the football huddle in a close game. The player has to explode during the play, jog back to the huddle, get the play, and perform again. The huddle time is “rest,” however, in a close game, will the athlete’s heart rate slow down enough for adequate recovery? Probably not due to the excitement felt during the game.
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Resting under stress will work on the body’s ability to recover even in pressure situations. This is often something that is overlooked in sport practices. Coaches cannot understand why their athletes run and recover in practice, but seem sluggish in the game. This occurs because of different game scenarios and intensity levels.
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Upper Body Conditioning I am putting the upper body section first, so people get the picture that conditioning does not always equal running. These conditioning circuits are designed to go with your regular strength program. They can replace the “finishers” in the Bull Strength program, especially as a competition or as a sporting season approaches. Here are some possible uses for these conditioning examples: 1. Replacing a finisher on an upper body day. 2. Perform on an “off” day as long as it is not the day before an upper body session. 3. Perform on the last workout day of the week. For example, if you squat on Friday, and rest on Saturday, you may insert these exercises there. 4. As the season approaches, move to the three-day a week template and combine these with a lower body conditioning exercise. Make sure to warm up before each circuit, especially the shoulders. Many of these movements require a healthy and mobile upper body. A proper warm up and warm down will help develop these qualities. IMPORTANT NOTE #1: If an athlete cannot complete one of these circuit’s time or rep requirements, have them switch to running in place with high knees. Try to provide them with some sort of pad or rubber gym floor to perform this movement. Concrete and pavement is tough on the joints. Tempo and intensity are important. For example, if a circuit calls for 20 seconds of fast pushups and the athlete can only go for 10 seconds before slowing, switch them to high knee running in place for the next 10 seconds and then move on with the circuit. IMPORTANT NOTE #2: Once an athlete can perform the high end of sets and reps for a circuit, do not add more! 13
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For repetition circuits, time the athletes and have them attempt to get faster with each workout.
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For timed circuits, have the athletes attempt to perform more reps in the given time.
Workout intensity and speed will be held in higher value than extended duration at this point. The only exceptions are distance runner and swimmers.
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Warrior Circuit This upper body conditioning circuit was created for any grappling style athlete. This includes wrestlers, MMA fighters, offensive lineman, defensive lineman, and lacrosse players. Time Option: Perform each exercise at EXTREMELY high intensity for 15-25 seconds and then switch as quickly as possible. Rep Option: Perform 20-30 reps of each exercise. Rest Period: Rest 30-60 seconds upon completion of each circuit. Repeat for 3-6 rounds depending on ability and necessity. 1. Pushups 2. Band or Cable Low Rows – Substitute a straight bar if you must. 3. Med Ball Chest Passes – Push the ball into the ground if you do not have a partner and maintain a straight back. 4. Hand Walking – over plates. Increase or decrease the height for difficulty. Move QUICK to help facilitate shoulder stabilization.
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Warrior Circuit (continued)
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Unilateral Blaster This circuit is great for sprinters, swimmers, throwers, and any other athlete who requires unilateral strength (nearly all of them). These movements stimulate one side of the musculature, require bracing, and then a quick action to utilize the other side of the primary movers. Time Options: Perform 15-25 seconds of each. Rep Option: Perform 30 reps of each. Rest Period: Rest for 30 seconds and repeat. Rounds: 3-6 Rounds. 1. Pushup Switches – Over an object no higher than 12 inches. 2. Alternating Band or DB Row – Keep your core tight and a neutral spine. 3. Rotational Med Ball Slams – Explode into the wall, catch and repeat. 4. DB Sprinters – These can be performed seated or standing.
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Unilateral Blaster (continued)
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The Challenge #1 – Junior Varsity There is only a time option for the challenge. The goal is to finish the 5 circuits, each in under 1 minute. Time Option: Under 1 minute. Rep Option: Not available. Rest Period: Rest for 30 seconds and repeat. Rounds: 5 rounds. 1. 20 Pushups – Use an object to create a uniform depth, I use foam squares or a tennis ball. 2. 15 Med Ball Slams – The ball must go overhead before each slam. 3. 10 Straight Bar Military Press – Load the bar AT MOST to 95 lbs. 4. 5 Pull-ups. Get the rest period in and repeat. If you complete 5 consecutive circuits in under a minute, then you have some quality conditioning.
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JV Challenge (continued)
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The Challenge #2 - Varsity Most of the upper body circuits are doable by most athletes – especially with the running with high knees option. However, this one is designed to push even top athletes. Time Option: Under 1 minute. Rep Option: Not available. Rest Period: Rest for 20 seconds and repeat. Rounds: 5 rounds. 1. 10 Pull-ups. 2. 10 DB Military Press – One arm at a time (use either a 30, 50, or 70). 3. 30 Band Rows – You may substitute cable or straight bar. 4. 30 Med Ball Chest Pass Slams – Into the ground and repeat.
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Varsity Challenge (continued)
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Time Crunch Only have a couple of minutes at the end of the workout? Don’t forget about conditioning! You can still increase the heart rate in that short of a period. I performed a similar circuit with the Diesel Crew in April, and it is extremely effective. Try this quick circuit out to get that blood pumping in no time. Time Option: As quick as possible. Beat your time, or race against a partner. Rep Option: 10 reps of each. Must be combined with the time option. Rest Period: Rest for 30 seconds and repeat. Rounds: 2-4 rounds. 1. Dumbbell one arm snatch from the floor x 10 each arm. 2. Dumbbell one arm power press x 10 each arm. Note: The weight should be around 50-70% of your one arm snatch max. You may progress the weight each set, for example: 40’s, 50’s, 65’s.
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Time Crunch (continued)
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Lower Body Conditioning Lower body conditioning is important to get those muscles moving and functional. When integrating lower body conditioning, you must keep your whole program in mind (I hope I am sounding like a broken record by this point). Some athletes get so involved with conditioning, it brings down their strength. Many others only lift and don’t condition for their sport. Here are some possible uses for these conditioning examples: 1. Replacing a finisher on a lower body day. 2. Perform on an “off” day as long as it is not the day before a lower body session. 3. Perform on the last workout day of the week. For example, if you squat on Friday, and rest on Saturday, you may insert these exercises there. 4. As the season approaches, move to the three-day a week template and combine these with an upper or full body conditioning exercise. Again it is important to listen to your body and use the rules of progression. Trying to complete some of these circuits in a short period of time on your first try is like getting underneath the bar and expecting to be able to bench 315. It’s just not going to happen. Push yourself, time yourself, and beat yourself next time. Progress based on your own abilities, not someone else’s. I have some 8th grade football players that are obsessed with 40 times. One went to a combine and ran a 4.92 and he was very disappointed. Why? “Because in the NFL they run 4.5’s a lot.” I have never heard of any 8th grader running a 40 that fast, but that’s what they think is “normal.” Be realistic and be smart! Your competition in the weight room is yourself. If you think otherwise, then you may become discouraged and not progress at all.
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Simple Sprints Sprints are one of the best ways to get in shape and burn off excess body weight without compromising muscle hypertrophy. Time Option: Time each sprint (not the rest). Do NOT reset the stopwatch after each one. Get a total number for your time sprinting. Beat that time next week. Rep Option: 5-10 sprints of 30-50 yards. You may combine the time and rest options for sprints. Rest Period: The time it takes you to walk back to the start plus 10 seconds. Rounds: No round option.
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Sprinting (continued)
(Somebody is wayyy faster!)
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Simple Hill Sprints Hill sprints are another great training tool. Choose a hill that is approximately 15-30 yards long at a moderate incline. This biggest mistake people make is that they think the bigger or steeper the better. This is not the case. If you choose a hill that is too steep, it will look like a crawl at the top. The speed and force exertion are more important than slope and distance. Time Option: Time each hill sprint (not the rest). Do NOT reset the stopwatch after each one. Get a total number for your time spent sprinting. Beat that time next week. Rep Option: 5-10 sprints of 15-30 yards. You may combine the time and rest options for sprints. Rest Period: The time it takes you to walk back to the start plus 10 seconds. Rounds: No round option.
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Band Quicksand This is a moderate intensity exercise that will get your heart rate going and give your joints a rest from pounding the pavement. Double up a band and loop it over a weight lifting belt. Bring a loop down to each foot and hook it on. Begin marching around any space or with socks on foam (I purchased the one below at AC Moore) for prehabilitation. Stick with a light to moderate band for beginners and progress up in resistance. Time Option: March for 1-2 minutes. Distance Option: March for 100 yards. Rest Period: Rest for 1 ½ - 2 minutes.
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Banded Quicksand – Foam Marching Variations
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Fire This is high intensity that will make your legs feel like they are on fire (in a good way if that is possible!) This is performed with body weight unless the athletes are extremely advanced! Even in that case, the external load should be minimal. Exercise Sequence: Burpees, Lunge Jumps, Bodyweight Squats, Bodyweight Squats to Jump. Time Option: Perform each exercise for 15-30 seconds. Count the reps and beat it next time. Rep Option: Perform each exercise for 10-20 reps. Time the entire circuit and beat the time next time. Rest Period: 30-60 seconds. Rounds: Perform for 2 – 5 rounds.
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Fire Circuit (Continued)
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Sled Relays Sled dragging is awesome GPP and great for many sports. Sleds should already be a regular part of your strength and conditioning program. Relays are a great way to push yourself or your teammates. Ideally these are performed in groups of 3. If you are training alone, work on a strict rest period. Time yourself performing the drag once, then double it as your rest (pretend as if someone else was dragging it during that period, like a team relay). Here are three relay variations that will get your muscles firing and your heart racing. *Remember, this should be performed with a sub-maximal load that athletes can move quickly. The weight range should only be 20-40% of their max dragging abilities. These are simple movements, but sometimes those are the most effective! Relay #1 – 30 yards backward quick-step, 30 yards forward x 3-5 trips. Perform 5-8 sets. Relay #2 – 30 yards forward and pass to a teammate x 3-5 trips. Perform 12-15 sets. Relay #3 – 30 yards forward, 30 yards fast walk holding the straps above your head x 3-5 trips. Perform 5-8 sets.
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Sled Drags (Continued) Reverse Drag
**Note** You may use any variation of drags as long as they are high intensity.
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Leg Murder This complex is named after the first thoughts that entered my mind when I completed the training. Leg murder is best performed on the last workout of a week since it does involve some of the upper body and will require more rest (not pictured). Time Option: Simply time yourself and beat that number next time. Rep Option: You may lower the reps if they all cannot be performed with efficiency. Exercises: Perform a burpee with a plate, sandbag, or Bulgarian training bag at your feet. Instead of jumping, pick up the object and put it on your shoulder (or hold or if it’s a plate hold it in front of you). Perform one deep squat and one reverse lunge each leg. Toss the item back on the ground and repeat for 15-20 reps. Rounds: Repeat for 3-5 rounds. Rest Period: 45-60 seconds.
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Full Body Conditioning Honestly, all conditioning can be considered “full body” as people use their arms to run during the lower body portion and their legs to brace themselves with during upper body conditioning. Keep the fatigue factor of all muscles involved in mind when you are combining strength training and conditioning. Here are some possible uses for these conditioning examples: 1. Replacing a finisher as long as the next workout is not max effort. 2. Perform after a workout that will be followed by a rest and recovery day. 3. Perform on the last workout day of the week. For example, if you squat on Friday, and rest on Saturday, you may insert these exercises there. 4. As the season approaches, move to a three-day a week template as more workouts will be followed by a recovery day. Again it is important to listen to your body and use the rules of progression. With conditioning, we typically progress time (both of the exercise and rest) and sets/reps. Make sure you are getting better every time you condition with the expectation of a deloading session. Push yourself, time yourself, and beat yourself next time. Progress based on your own abilities, not someone else’s.
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The Rundown Here is the simple explanation: throw something, sprint to it, and throw it again. This form of conditioning requires full body explosive strength and cardiovascular capabilities. My favorite item to use is a car tire. It is free, durable, and typically a good weight to use. Other choices include a medicine ball, empty keg (on grass), a shot put, or a small dumbbell (on grass). The item should NOT BE THROWN like a baseball or football. Since these items are heavier, it could do damage to the shoulder. Instead, use overhead throws, chest press throws, and two-hand rotational tosses. Time Option: Perform the exercise 30-45 seconds x 5-8 sets. Do NOT rep count when performing for time, as the distance thrown would be a limiting factor. Rep Option: Perform 10-20 tosses x 5-8 sets. Rest Period: 30-60 seconds.
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Rundown (continued) We love throwing things!
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One Second Bedlam If you have noticed, most of the conditioning drills are performed in a linear fashion, since this is not an agility manual. However, multidirectional drills can serve a purpose for conditioning and aid agility (although in a fatigued state). The best agility training is actually playing the sport, for example, playing pickup football games, basketball, etc. This is a cone drill, which some athletes enjoy, and others lament, so get a good read for how they are doing. This is also a conditioning test we used in college that has been adapted for home or school use. Our conditioning test in college by strength coach TJ Ragan was to perform this drill 16 times - 8 each direction with 40 seconds of rest between each run. They threw out the highest and lowest numbers and if any of the other times were more than ½ of a second off of the others, then it was considered being out of shape and additional conditioning was demanded. This method actually had good results for making sure every rep was performed at full speed. Instructions: Perform this drill with the method above, but start with 4 times each direction and 30-40 seconds of rest. After each run is within 1 second of each other, increase the number of runs to 5, then 6, all the way to 8. Once you get to 8, start cutting down the rest period, only progressing if the 1 second rule is achieved. This is a tough one to follow, but just find the arrows in the pictures!
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One Second Bedlam (AKA Football Performance Drill) Follow the arrows
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One Second Bedlam (AKA Football Performance Drill) Left
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Carrying Medley Carrying is a great conditioning tool because it will incorporate much of the upper body. The more muscles used, the more oxygen demanded, which means the harder your body has to work to achieve optimal results. Objects will depend on what you have available. Here are some great choices: sandbags, car tires (with rims still attached), dumbbells, weight plates, people, stones, cinder blocks and logs. One medley is 30 yards, switch objects, 30 yards back, switch objects, and 30 yards to the finish. This medley requires 3 of the objects above.
Time Option: Give yourself 1 minute and see how many 30-yard trips you can make in the time allotted. Rep Option: Try the medley once, time yourself, and subtract 3 seconds. That is your goal time to complete the rest of your reps in. Have a person count down the time to add a sense of urgency. Perform 8-12 trips. Rest Period: 30-60 seconds.
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Carrying Medley Photos
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Tire Drags and Rows A lot of conditioning exercises emphasize using the chest (pushups) and few incorporate accessory lifts for the back. This is one of my favorites. To perform these you will need 30-40 feet of rope and any sled. Load the sled with weight, grab the rope close to the sled, and drag it 40 feet. Sprint back to the start, grab the end of the rope and row the sled back in. Time Option: Try to make as many trips as possible in 1 minute. Perform 6-10 sets. Rep Option: Perform the movement for 3-6 trips. Perform 6-10 sets. Rest Period: 30-60 seconds.
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Full Field Press The only equipment required is your body weight and a football field. This is great for a quick workout because it will wear you down! Do not perform this on consecutive workouts as your body will need time to recover. Instructions: Start on the goal line, sprint 10 yards, jog 10 yards, drop and perform 10 pushups. Repeat the length of the football field. Perform 3-6 trips. For progression, decrease the jog to 5 yards and increase the pushups to any number between 10 and 20. Time Option: No time option due to the “jog” phase. Rep Option: Explained above. Rest Time: 60 – 90 seconds between trips. **Important Coaching Tip** The sprints MUST BE PERFORMED AT FULL SPEED. People will have the tendency to jog out of the pushup position. Emphasize the fact that it is only 50 yards of total sprinting (and 50 yards of jogging).
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Burpees to Pull Ups Burpees are great for full body conditioning, but even better if you add a pull up. The reason is that the squat and the jump portions are for the lower body, the pushup is for the chest, and now the pull up is for the back. See the photos below for the proper form or check out this video I posted on YouTube http://www.youtube.com/watch?v=Ooj4S-eBi-s Time Option: Give yourself 1 minute and see how many you can complete. Repeat 8-12 times. Rep Option: Perform 10-15 reps x 6-8 sets. For a challenge try 100 timed reps and beat that next time. Rest Period: 30-60 seconds between sets. **Coaching Tip** This MUST be high intensity. If you are resting on the way up to the pull up, then you are doing too many reps. Cut the number of reps and increase the number of sets (lower reps, but more sets will allow rest time).
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Barbell / Dumbbell Complexes Barbell and dumbbell complexes use facets of strength training and metabolic training for cardiovascular fitness and muscle endurance. These complexes are extremely effective, especially to save the joints from pounding the pavement, hill, track or field every week. Research from Baylor University and the Cooper Institute shows that “circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance.” However, this is NOT strength training, it is metabolic training (training the capacity of a specific energy system). Make sure to use a sub-maximal weight! Do not replace your regular strength workouts with these powerful complexes; however, use them in addition just like other conditioning tools and the results will be amazing. Here are some possible uses for barbell complexes in your program: 1. Replacing a finisher as long as the next workout is not max effort. 2. Perform after a workout that will be followed by a rest and recovery day. 3. Perform on the last workout day of the week. For example, if you squat on Friday, and rest on Saturday, you may insert these exercises there. 4. As the season approaches, move to a three-day a week template as more workouts will be followed by a recovery day. Gym complexes are great for fat loss as well, and seem to be a lot easier of a “sell” to overweight athletes.
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Serious Sixes I learned these from a college running back years ago. They were actually my introduction into barbell complexes and DESTROYED me for the first few weeks! Perform 6 sets of 6 reps of the 6 exercises below. Do not rest between exercises until all 6 are completed!!! Exercises 1. Hang Clean 2. Bent Over Rows 3. Push Press 4. Front Squat 5. Good Morning 6. Back Squat Rest Period: 60-120 seconds between sets. Perform the first 4 exercises and then press the bar over your head and onto your back. Finish the complex and rack the weight. It is usually a good idea to perform these by a power rack and just walk into the rack upon completion so you don’t have to push the bar back over your head in a fatigued state (putting the shoulders at risk).
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Serious Sixes (continued)
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Zercher Jello Sounds like it tastes nasty! Of course I’m not talking about the food Jello but how your legs feel when completing this complex. Instructions: Perform each exercise in a row before resting. Perform 4-6 sets of 10 reps. Exercises: 1. Zercher Squat 2. Zercher Front Lunge 3. Zercher Side Lunge 4. Zercher Good Mornings Only 4 exercises since two of them are unilateral (you have to perform 10 reps EACH leg for the lunges). Even though the exercise is primarily for the legs, remember that holding the bar Zercher style will require the back and shoulders. Variation: Perform this complex holding a sandbag or other weight in a bear hug or Zercher fashion. Rest Period: 60-120 seconds. (Pictures on the next page)
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Zercher Jello (continued)
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Push, Pull, and Stand Up Complex Instructions: Perform each exercise in a row before rest. Complete 4-6 sets of 8-12 reps. This circuit is best completed with dumbbells, kettle bells, or a sandbag. Also it is best performed on a bench with a foot holder (or with a partner to hold the feet). Rest Period: 60-120 seconds. Exercises: 1. DB Flat Bench Press 2. Sit Up To Stand (perform a sit up on the same bench you just did the DB presses on, and stand up at the top.) 3. Row 4. Windmills (may have to cut the weight down for the windmills)
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Bodyweight Plus Instructions: Perform these exercises in a row before resting. The progression is using your body weight and then loading up with a weight vest, book bag, chains, etc. Perform 4-6 sets of the reps below. Advanced Exercises/Reps: 1. 20 Pushups 2. 10 Chin or Pull Ups 3. 20 Dips 4. 10 Burpees Intermediate Exercises/Reps: 1. 10 Pushups 2. 5 Chin or Pull Ups 3. 10 Dips 4. 5 Burpees Rest Period: 30-60 seconds. **Coaches Note** If working with younger athletes or beginners, switch dips with supine rows. I know these are different muscle groups, but some people are too weak on dips and can put their shoulders in danger. I’d rather put a different muscle group in because again this is not a strength training replacement. Also, the tempo is very important, so you may “cheat” by using your feet on the ground to spot yourself during the dips.
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Hidden Gems I kept this manual simple on purpose. People have told me that having 15-20 valuable circuits is better than having 100s of impossible challenges that many other manuals are loaded with. You can turn EVERY workout into a challenge, but I encourage you to do it wisely! Take the big picture into account (strength, speed, competitions, and other activities that will tax your body). I also wanted to make sure I provided images and important details with the circuits, complexes, and medleys!
HOWEVER…..
That doesn’t mean I can’t slip in a little bit of the crazy stuff here at the end! If you have full rest and really (I mean REALLY) want to push yourself, check out some of the complexes in this section. (These will be explained briefly, since again, it is a little bonus just for you!)
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Bonus Workout Gems 1. Dumbbell Punch – Perform 30 gorilla rows (it is an alternating dumbbell row – like you are punching something on the ground), 20 alternating DB presses, 15 renegade rows (push up position and just row), and 10 pushups to renegade rows. Take a 30-60 second rest and repeat 3-5 rounds. 2. Tabata Squat – This is really….really….difficult! It is hard with just body weight, but try it out with a barbell and chances are you will be gasping for air and crawling up the next flight of stairs. Be smart with this! Go with a barbell loaded somewhere between 5’s and 45’s on each side depending on your abilities. Perform deep squats for 20 seconds, then get 10 seconds of rest. Repeat for 8 rounds. To even make it harder, do not re-rack the weight during your 10 seconds – just stand there and enjoy the burn! 3. Heavy Bag Pyramid – Perform a 1-2 punch on the heavy bag, drop into a sprawl, get up and do a pull up (gloves on add some serious grip strength). Next time perform a 1-2, sprawl, 1-2, sprawl and then 2 pull ups. Repeat until you get up to 10 1-2’s, 10 sprawls, 10 pull ups….Then go down by one until you get back to just 1 time through. No heavy bag, no problem. Perform this with just shadowing boxing!
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Conclusion Conditioning is an important part of EVERYONE’S routine. For athletes, it is impossible to compete at a high level without being in shape. I kept the Bull Strength Conditioning Manual to 21 routines in order to provide enough variety that you will find 5 or 6 that you like. I also kept it simple enough so you would not be overwhelmed with fancy routines. It is important to remember that intensity will dictate whether you will get a good workout from these routines. If you perform them in slow motion, then the benefits will be minimal.
ATTACK these routines, get them done, and then get to rest and recovery!
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References Publications 1. Hashey, Joe (2009). Bull Strength.
Websites 1. Synergy Athletics – http://www.synergy-athletics.com 2. Bull Strength – http://www.BullStrength.com 3. Diesel Crew – http://www.dieselcrew.com 4. Ross Enamait – http://www.rosstraining.com 5. Rob Pilger – http://www.robpilger.com
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http://www.Synergy-Athletics.com http://www.BullStrength.com A Special Thank You to Stronger Grip – http://www.strongergrip.com
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