Synergy Athletics
The Conditioning Encyclopedia
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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 Conditioning Encyclopedia 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 The data and information contained herein are based upon information from various published as well as unpublished sources, and merely represents training, strength and power development literature and practice as summarized by the authors and editors.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 This summary of information from unpublished sources, books, research journals and articles is not intended to replace the advice or attention of heath care professionals.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.
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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 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.
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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. The Conditioning Encyclopedia 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: October 2010
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Table of Contents About the Author .......................................................................................................................................... 7 Introduction .................................................................................................................................................. 9 Conditioning Methods Explained ................................................................................................................ 10 High Intensity Interval Training – HIIT .................................................................................................... 11 High Intensity Training – HIT ................................................................................................................... 14 Tabata Method ....................................................................................................................................... 15 Little Method .......................................................................................................................................... 17 Scatter Method ....................................................................................................................................... 18 Fartlek Training ....................................................................................................................................... 20 Steady State Cardio ................................................................................................................................. 21 Circuit Training ........................................................................................................................................ 22 Bull Strength Conditioning ...................................................................................................................... 23 Synergy Conditioning Video Section ........................................................................................................... 25 Dirty Dozen Workout .............................................................................................................................. 25 Ab Ripper ................................................................................................................................................ 26 Fighter Conditioning Complex ................................................................................................................ 26 Prowler Conditioning Challenge ............................................................................................................. 27 Get Your Muffin Top Right (Full strength and conditioning) .................................................................. 27 Intern Special Conditioning Complex ...................................................................................................... 28 Conditioning Around An Injury (Leg) ...................................................................................................... 28 Elite Level Barbell Conditioning Complex ............................................................................................... 29 MMA/Fighter Conditioning Complex ...................................................................................................... 29 Prowler Conditioning and Plank Rows .................................................................................................... 30 Mix Up Lunge Complex ........................................................................................................................... 30 Fast and Effective Conditioning Complex ............................................................................................... 31 Burpees – 21 Style................................................................................................................................... 31 Core Conditioning Complex .................................................................................................................... 32 Complete Conditioning Workout ............................................................................................................ 32 Burpee To Pull Up Conditioning .............................................................................................................. 33 Synergy Conditioning Article Section .......................................................................................................... 34 BLAST Stubborn Fat – Athlete Edition..................................................................................................... 35 Copyright 2010. Synergy Athletics.
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Basketball Needs Analysis Example .................................................................................................... 37 How The Band Broke Up - Craziest Conditioning Day............................................................................. 39 Warrior Conditioning .............................................................................................................................. 42 Warrior Circuit ............................................................................................................................................ 42 Conditioning Around An Injury ............................................................................................................... 44 I.C.E Principle .............................................................................................................................................. 44 Conditioning Around An Injury ................................................................................................................... 45 In Shape? Try The Tension Test.............................................................................................................. 46 Aspects of Being In-Shape........................................................................................................................... 46 Aspects of Athletic Superior Conditioning .................................................................................................. 46 What is the Synergy Tension Test? ............................................................................................................. 47 Advanced Application ................................................................................................................................. 48 Dirty Dozen Conditioning ........................................................................................................................ 49 The Beginners Dirty Dozen.......................................................................................................................... 49 Intermediate Dirty Doz ............................................................................................................................... 50 Advanced Dirty Doz..................................................................................................................................... 50 When To Get Dirty ...................................................................................................................................... 51 Bull Strength Tire Conditioning ............................................................................................................... 53 Connect FREE With Synergy Athletics ......................................................................................................... 55 MORE FROM JOE HASHEY AND SYNERGY ATHLETICS ................................................................................ 56
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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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Introduction The First Edition of our Conditioning Encyclopedia is a free resource to inform people about the popular methods of conditioning and the studies supporting their use. Since this is a free resource, I do ask that you please share it with friends through email, forums, and/or on Facebook (FRIEND JOE ON FACEBOOK HERE). Conditioning is a mandatory part of being in peak physical shape. However we all have limited schedules and some magazines and experts recommend 40-60 minutes of cardio 4 times a week. That’s just not practical for the typical lifter. The Conditioning Encyclopedia will explain each of the popular conditioning protocols along with application examples. Read through each and find the one that best fits your goals!
If you are looking for a COMPLETE training manual (as well as considerations for your goals) you will want to visit www.BullStrengthConditioning.com
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Conditioning Methods Explained
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High Intensity Interval Training – HIIT
High intensity interval training has become one of the most popular methods of conditioning. This method is highlighted in programs such as p90x, crossfit, etc. HIIT combines a high intensity burst with short rest periods or low intensity training. The original HIIT protocol used a 2:1 work to rest ratio. For example, someone would sprint for 20 seconds then rest for 10. A typical HIIT program should last at least 15 minutes, but not more than 20 due to the intensity of the exercise. Sample HIIT Running Program: Sprint 20 seconds Walk 10 seconds Repeat 8-10 times Practical applications: Sprinting for 20 seconds at maximum speed for 8 sets is nearly impossible for most athletes. At Synergy Athletics, we will head over to the track and sprint straight-aways and walk the curves. The work to rest ratio is closer to 1:1. The same can be done on a football field. Sprint 50-100 yards, walk across the width of the field and sprint back. HIIT Studies: A special thanks to Mark Nutting, CSCS for sending me these studies while we were presenting at the Northeast NSCA Conference. A study in Canada at McMaster University by researcher, Martin Gibala, compared 20 minutes of HIIT, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes in the target heart rate zone. Subjects got the same improvement in oxygen utilization from both programs. 1:8 work to rest ratio had the same improvement as 1 ½ to 2 hours of slow state jogging or fast walking.
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Researchers at Laval University (Ste-Foy, Quebec, Canada), used two groups. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steadystate training burned 15,000 calories more than the HIIT group. But, those who followed the HIIT program lost significantly more bodyfat. Calories lost doesn’t necessarily equal fat loss. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT subjects dropped 2% bodyfat over the course of the experiment. Those in the steady-state program lost no bodyfat. A study in Australia, reported a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more bodyfat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR. In my personal experience at Synergy Athletics, HIIT has worked wonders with our athletes and adults alike. However, I personally do not trust a lot of studies in the strength training field, so I recommend you try this method out for yourself!
Tabata Keg Burpees to Press From Synergy Athletics
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Finally, many of the other protocols explained in this encyclopedia are versions of HIIT, such as the Tabata or Little Methods.
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High Intensity Training – HIT
HIT is strength and conditioning method popularized by Author Jones, founder of Nautilus, in the 1970s. The most popular style of HIT workouts are to perform one set for each bodypart with high intensity to near failure. The workouts are typically 3 times a week and full body movements. For example: Bench Press 1 x max reps Leg Press 1 x max reps Curls 1 x max reps Rows 1 x max reps Leg Extensions 1 x max reps Triceps Extensions 1 x max reps There were popular body builders to use the HIT method, including Dorian Yates. Also, HIT workouts usually included a lot of machine work. For our purposes at Synergy Athletics we never use the HIT protocol. I included it in this ebook for informational purposes, as well as highlighting that HIT is DIFFERENT from HIIT (previously explained).
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Tabata Method
The Tabata Methods gained a huge amount of credibility from its creator, Izumi Tabata at the Department of Physiology and Biomechanics, National Institute of Fitness and Sports. The method is simple and effective: • 20 seconds high intensity bout • 10 seconds rest • Repeat for 8 rounds One full time through the Tabata protocol takes 4 minutes and uses a 2:1 work to rest ratio as described previously in the HIIT section. Tabata’s Study “In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.” Tabata is highly effective for fat loss and increased VO2 max in part because of the fact that both the anaerobic and aerobic energy systems are trained simultaneously. Sample Tabata Workout: Part of the attraction to the Tabata Method is how versatile it can be. You can pick 8 different exercises, 1 exercise, or anywhere in-between. • Rope battle for 20 seconds • Rest for 10 seconds • Repeat 8 times
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Where I see a lot of people go wrong with the Tabata Method is they assume 20 seconds of exercise means they can perform any exercise at any intensity for 20 seconds and get the desire results. That is not true. The exercise needs to be done at a high intensity to excite the muscles and increase oxygen consumption. Not sure what high intensity looks like? Here is a video of one of our football players, Ax, finishing up his last round of Tabata: INTENSITY VIDEO. You may adjust this method to your needs and equipment. Typically we do not perform any HIIT workouts (Tabata included) on back to back training days. Schedule appropriately.
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Little Method
In 2009, the Little Method was created. The method is 60 seconds of high intensity training followed by 75 seconds of rest. Perform for 8-12 sets. The study concluded that performing this method 3 times a week would be similar to performing 5 days of steady state cardio (50-70% VO2 max) for 1 hour each day. The equipment used in this study was an exercise bike. Sample Little Method Workout • Burpees for 60 seconds • Rest for 75 seconds • Repeat for 8 sets Similar to the Tabata protocol, you can use 1 exercise or 12 different exercises to achieve the same results.
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Scatter Method
The Scatter Method is out twist on HIIT for advanced level athletes and clients. During the HIIT Scatter training, reps and rest periods vary (hence the name “scatter”) to keep intensity high and prevent complete recovery. Linear Example: 1. Burpee to pull up x 10 2. 20 seconds rest 3. Burpee to pull up x 3 4. 20 seconds rest 5. Burpee to pull up x 10 6. 20 seconds rest 7. Burpee to pull up x 3 8. 20 seconds rest 9. Burpee to pull up x 10 10.20 seconds rest 11.Burpee to pull up x 3 12.20 seconds rest 13.Burpee to pull up x 10 True Scatter Sets: 1. Mountain Climbers x 20 seconds 2. Rest 10 seconds 3. Mountain Climbers x 10 seconds 4. Rest 20 seconds 5. Mountain Climbers x 30 seconds 6. Rest 15 seconds 7. Mountain Climbers x 5 seconds 8. Rest 10 seconds 9. Mountain Climbers x 20 seconds 10.Rest 10 seconds 11.Mountain Climbers x 45 seconds It looks like a lot since I included the rest periods above, but this workout will take under 15 minutes and hit the entire body. Scatter sets have worked Copyright 2010. Synergy Athletics.
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extremelywell with our conditioning over the last month of experimenting, and I don't doubt this workout is going to be awesome! HUGE NOTE: These aren’t random! We got the blood pumping during the first few sets, squeezed down rest in the middle, and finished strong. Even though the numbers vary, they are still planned out. FULL SCATTER SET ARTICLE AND VIDEOS
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Fartlek Training
Fartlek training was designed for outdoors distance running and incorporates a significant variety of tempos. Typically, it will involve running at a high pace for a predetermined length (usually on a track) followed by a bout of slow to moderate paced running. True Fartlek running is for advanced athletes because it requires knowledge of one’s abilities to determine the proper length. However, we use Fartlek for GPP in our athletes and road running. In the offseason athletes will choose a distance on the road, typically 1 – 2 blocks and sprint to it. Next they walk for the same distance and repeat the process for 1525 minutes. Once the athletes establish their aerobic base, we can move on to more demanding conditioning.
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Steady State Cardio
Steady state cardio is the primary training method for distance runners. It often gets a bad name due the length, results, and boredom for an average lifter. However, slow state cardio can be beneficial for athletes who require high aerobic abilities for their sport. Steady state sessions are long in duration (45 minutes plus) and are designed to the runner’s heart rate elevated for an extended period of time. For the majority of our athletes, we do not use steady state cardio.
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Circuit Training
Circuit Training is popular at fitness facilities such as Curves. Original circuits were made up of 9 to 12 exercises that combined aerobic exercise with resistance training. Benefits include: • Easy to structure • Does not require gym equipment (although many popular circuits are equipment based) • Easy to use for small groups Circuit training works best for lifters looking for general fitness over strength and muscle development. Example: 1. Crunches x 10 2. Supine Rows x 10 3. Bodyweight Squats x 10 4. Military Press x 10 5. Curls x 10 6. Tri Extensions x 10
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Bull Strength Conditioning
Bull Strength Conditioning is the protocol we use when training our athletes. It is not reinventing the wheel, but it is re-applying multiple principles. We utilize barbell complexes, aspects of the Tabata Protocol, and variations of HIIT. Here’s the tricky part: conditioning is THE MOST sport specific aspect of training. Cookie cutter protocols will NOT work with everyone. After being persuaded to write down the training methods, I made sure to include a detailed sport consideration section (pick your sport, read the instructions, and apply the proven methods!) The goal of BSC is to use conditioning as PART of a whole training program. Strength and muscle gains must be maintained while implementing any fat loss and conditioning workout. Check out the FULL Bull Strength Conditioning Manual. Here is an example conditioning workout for a basketball player: Basketball Needs Analysis Example First, evaluating the sport is essential. Basketball is moderate intensity with bouts of high intensity. If currently playing the sport, even in the off season, it will be important to not fatigue the legs since they will already be stressed from the strength portion of your program. Perform this upper/lower combination workout at the end of a lower body workout which is followed by a day of rest. Conditioning Work out – Perform each exercise at a high intensity (unless otherwise states) one after another. • Bodyweight Squats x 10 seconds • Jog x 10 seconds • Athletic Stance x 10 seconds (rest in a “ready position” – picture a defender’s stance) Do NOT put your hands on your knees. • Alternating dumbbell press (light weight, high intensity) x 10 seconds Copyright 2010. Synergy Athletics.
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• • • • •
Jog x 10 seconds Athletics Stance x 10 Seconds Burpees x 10 Seconds Jog x 10 seconds Athletic Stance x 10 Seconds
Rest for 90 seconds (1 to 1 work to rest ratio in this example) and repeat for 3-5 sets. Explanation: The high intensity movements, bodyweight squats (lower body), alternating dumbbell press (upper body), and burpees (upper/lower combination) are selected to maximize results while addressing the aspect of sport. The athletic stance is used to replace just a “stand around” rest period to keep the athlete focused and keep some lactic acid in the muscle. The jog is to teach them to recover while moving, like in a normal game. Bull Strength Conditioning is not reinventing the wheel – it is combining proven principles mentioned previously in the manual.
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Synergy Conditioning Video Section These conditioning exercises and complexes WILL take your fitness to a whole another level. Each is hosted on Synergy Athletics YouTube account which I highly recommend subscribing to so you can get all the updates first! Dirty Dozen Workout
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Ab Ripper
Fighter Conditioning Complex
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Prowler Conditioning Challenge
Get Your Muffin Top Right (Full strength and conditioning)
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Intern Special Conditioning Complex
Conditioning Around An Injury (Leg)
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Elite Level Barbell Conditioning Complex
MMA/Fighter Conditioning Complex
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Prowler Conditioning and Plank Rows
Mix Up Lunge Complex
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Fast and Effective Conditioning Complex
Burpees – 21 Style
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Core Conditioning Complex
Complete Conditioning Workout
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Burpee To Pull Up Conditioning
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Synergy Conditioning Article Section This section includes conditioning or endurance specific articles from Synergy Athletics. Some of these articles have been previously published on Synergy as well as featured on other sites. Also, I added additional articles and additions that have appeared NOWHERE before! Thanks for reading the articles and I linked many of the articles to the site if you wish to place a question or remark in the comment section!
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BLAST Stubborn Fat – Athlete Edition
Joe Hashey, CSCS Extra “anchor fat” on athletes SERIOUSLY effects performance! Imagine your top speed and your best vertical jump. Now picture performing both of those movements with an extra 20 lbs strapped on….or 30, or 40 lbs! You could even test it yourself. Work up to your highest box jump. Now, throw on a 20 lb weight vest and try it again. Obviously the jump will be much lower, and the extra weight will be sucking the energy right out of you! Unfortunately, athletes seem to jump on weight management programs for the general public. These programs involve lots of high rep, high fatigue movements coupled with a meager diet. That doesn’t work for athletes. I think Josh said it best in the comment section “Damn it. If I knew, I wouldn’t have 10 pounds for love handles.” He is right on! We are on information overload for weight loss programs, but what do they do to our athleticism? Let’s review methods for athletes (keep in mind this is entirely from the perspective of cutting the fat WHILE still keeping the strength and muscle gains). Long Slow State Cardio. Dr. Michael Yessis, famous professor from Cal State that was the first to show the relationship between muscular strength and endurance, explains it simply, “Greater intensity is needed to burn additional calories in a shorter period of time.” High intensity walking or moderate intensity jogging must be done for a loooong time if you are expecting fat loss result. Additionally, the slow state activity is undoing the fast gains we make in the gym. To summarize, if you want to run long and slow distance, then train that way. If you want to be an explosive athlete, then this method isn’t going to work for us. Tabata Protocol Copyright 2010. Synergy Athletics.
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The Tabata protocol is a version of High Intensity Interval Training. To perform Tabata intervals, the athlete must perform 20 seconds of extremely high intensity activity followed by 10 seconds of rest. Repeat for 8 cycles. Athletes can receive benefits from this method as long as two conditions are met: 1. The 20 second work bout HAS to be extremely high intensity (see Garrett’s video below, a college football player at our facility) 2. The proper exercises are chosen. These two conditions are not mutually exclusive. If the wrong exercise and weight is selected, then it will be impossible to perform the exercise at the proper intensity. For example, if you slap 225 lbs on the bar and plan to perform Tabata….forget about it! The proper intensity will not be met. Some good exercises that work include rope battling, speed rope (if you are efficient at jumping rope), barbell only front squats, burpees, split lunge jumps. Intensity Matters – http://www.youtube.com/watch?v=5MLpiD0dQH4 BSC Method Bull Strength Conditioning is the protocol we use when training our athletes. It is not reinventing the wheel, but it is re-applying multiple principles. We utilize barbell complexes, aspects of the Tabata Protocol, and variations of HIIT. Here’s the tricky part: conditioning is THE MOST sport specific aspect of training. Cookie cutter protocols will NOT work with everyone. After being persuaded to write down the training methods, I made sure to include a detailed sport consideration section (pick your sport, read the instructions, and apply the proven methods!) The goal of BSC is to use conditioning as PART of a whole training program. Strength and muscle gains must be maintained while implementing any fat loss and conditioning workout. Here is an example conditioning workout for a basketball player: Copyright 2010. Synergy Athletics.
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Basketball Needs Analysis Example
First, evaluating the sport is essential. Basketball is moderate intensity with bouts of high intensity. If currently playing the sport, even in the off season, it will be important to not fatigue the legs since they will already be stressed from the strength portion of your program. Perform this upper/lower combination workout at the end of a lower body workout which is followed by a day of rest. Conditioning Work out – Perform each exercise at a high intensity (unless otherwise states) one after another. • Bodyweight Squats x 10 seconds • Jog x 10 seconds • Athletic Stance x 10 seconds (rest in a “ready position” – picture a defender’s stance) Do NOT put your hands on your knees. • Alternating dumbbell press (light weight, high intensity) x 10 seconds • Jog x 10 seconds • Athletics Stance x 10 Seconds • Burpees x 10 Seconds • Jog x 10 seconds • Athletic Stance x 10 Seconds Rest for 90 seconds (1 to 1 work to rest ratio in this example) and repeat for 3-5 sets. Explanation: The high intensity movements, bodyweight squats (lower body), alternating dumbbell press (upper body), and burpees (upper/lower combination) are selected to maximize results while addressing the aspect of sport. The athletic stance is used to replace just a “stand around” rest period to keep the athlete focused and keep some lactic acid in the muscle. The jog is to teach them to recover while moving, like in a normal game. Conclusion LOTS of proper planning has to go into an appropriate conditioning and fat loss program for athletes. It is much more complex than general population training.
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Fortunately there are a few methods you can turn to including Tabata and Bull Strength Conditioning.
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How The Band Broke Up - Craziest Conditioning Day
Joe Hashey, CSCS
I’m telling a story to prove a point. This story is going to be about the CRAZIEST day of conditioning I ever….ever performed. Let’s see if you can figure out the point before I announce it at the end of the article. I used to train with two friends in college, Max and Greg. We used to come up with these rules for our training sessions. For example: 1. 2. 3. 4.
You cannot rest more than 2 minutes between sets. No talking to your girlfriend during training. No cheating your form. No showing up late.
The punishment for every violation is 1 suicide up on the basketball court after the workout and everyone had to run them. One day was the perfect storm of rules violations…and out last training session together. It started off with me thinking it was a good idea to run from my house to the gym. Of course I lived 4 miles away, and am apparently a lot slower than anticipated! I trucked into the gym 13 minutes late, which added 13 suicides to our total. Throughout the workout Max’s girlfriend stopped over a handful of times and Greg was taking his sweet time between sets. The final count was 23 suicides. If you don’t know what a suicide is, here is a brief explanation. You go to a basketball court and sprint to the foul line, touch it, and then back to the baseline. Repeat for half court, the far foul line, and the far baseline. That is 1 rep.
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The suicides were much harder than I remembered during high school. After the first 4 I was getting gassed, but we kept on going. The last dozen reps or so were more of a painful jog. At the end we all just laid there for about 15 minutes and got up to leave…and then I remembered I didn’t drive. I jogged about 10 feet and then walked the remainder of the 4 miles back to my house. The next 3 days were almost as bad as the conditioning. My legs, feet, back, and even lungs hurt. I could barely get out of bed, let alone think about working out. This conditioning - which some people would like to try - essentially ruined my week of workouts. I lost more for trying this “killer workout” than I gained. And here’s the kicker…. Greg enjoyed it and decided to leave our regular workout group and start running on the treadmill instead. He gave up the weights. Three months later the school year ended and we had a reunion tour workout with the 3 of us. Not only was Greg significantly weaker, he also finished last in nearly every sprint! Weird, huh? I mean, he ran a lot so he should be faster? The problem was he was performing the wrong kind of conditioning to get fast and strong. He was slow, did not lose much weight, but lost a lot of strength from his treadmill workouts. Here’s the point, conditioning just doesn’t happen by moving your legs around, it’s a science and we all screwed it up that year! Just because it is “hard” doesn’t mean you are getting any better in the big picture.
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Joe Hashey is a Certified Strength and Conditioning Specialist and owner of Synergy Athletics. Find out more about Joe’s conditioning style at www.bullstrengthconditioning.com or visit his blog (and get some SWEET BONUSES) at www.synergy-athletics.com
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Warrior Conditioning
Joe Hashey, CSCS I have been getting a lot of comments from the Bull Strength Conditioning Manual about people opening it up and going right to the “Warrior Circuit.”
Maybe it is just the name, but people have been getting after this one! So, in case you don’t have BSC yet, here is a conditioning complex to get you going. There are over 27 more complexes in the manual AND the online DVD comes FREE (at least for right now!) ________________________________________________________ This upper body conditioning circuit was created for any grappling style athletes (any athlete that needs their upper body in contact during sport). This includes wrestlers, MMA fighters, offensive lineman, defensive lineman, lacrosse players etc. Warrior Circuit 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.
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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, maintain a straight back. 4. Hand Walking – over plates. Increase or decrease the height for difficulty. Move QUICK to help facilitate shoulder stabilization. Put this conditioning complex at the end of an upper body workout, or a workout with a rest day after it. - Joe Hashey, CSCS –
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Conditioning Around An Injury
Joe Hashey, CSCS WARNING: The conditioning exercises in this video could break your will to live! In April, 2009 (yeah we have been around for awhile now!) I wrote an article called Essential Ankle Mobility Strategies on the prehabilitation for ankle injuries. Well what should people do who sprain an ankle? Take time off in the gym? HAHA
Here’s the truth. Every day in the gym is valuable. Especially if you are training for a fall sport that is 10 weeks out. An ankle sprain is no reason to miss a week of training (10% of your pre-season training). First, you want to make the injury feel better, and I largely prescribe to the I.C.E principle. You may be thinking “isn’t it R.I.C.E?” Let me explain. I.C.E Principle 1. Ice – Ice your injury to reduce swelling. 15-25 min on, 15-25 min off for cycles works well. 2. Compression – If it is swelling, compression will help squeeze come of the swelling out and provide mild temporary support 3. Elevation – Putting the foot above your heart, ie up on a few pillows, will help minimize swelling as well. Copyright 2010. Synergy Athletics.
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As for REST? For get about it. Don’t park your ass on the couch for 2 weeks due to a small injury.
Footnote – We are not crazy. You will want to leave the specific injured area alone briefly until the swelling is down, but as a whole you must stay active. Also, lose any brace AS SOON AS you don’t need it anymore. Conditioning Around An Injury Max is a quarterback that came in with a sprained ankle. With the football season closing in Max can’t afford to take any time off – and to his credit Max had no interest in “rest.” We went through our normal upper body protocol and an adapted lower body training program. What about conditioning? I had to get creative since we couldn’t use a lot of our typical upper body conditioning (almost all of it is done standing to recruit more muscles). Check out the video below for a few of the exercises Max had to suffer endure: CONDITIONING AROUND AN INJURY VIDEO #1 Full Article On Synergy Athletics
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In Shape? Try The Tension Test
I received a tweet from a hard working friend yesterday that stated “I’ve noticed after my BSC sessions, my heart rate isn’t as high as it used to be. Does this mean better shape or am I doggin’ it?” In his case, he is getting in great shape and closing in on superior conditioning but how do I know?
Aspects of Being In-Shape • • •
Can perform slow state conditioning without issue Recovers within a few minutes of exercise completion Can performs high intensity conditioning for 20-30 seconds x 3-5 rounds
Someone that is in-shape can perform most day to day activities, light cardio, and short bursts of high intensity cardio with a short recovery time. This is fine for most general fitness individuals. Aspects of Athletic Superior Conditioning • • • • •
Recovers from high intensity conditioning within 30 seconds Recovers WHILE still conditioning Handles both aerobic and anaerobic conditioning Has no issue with slow state cardio (except for maybe some boredom…) Can condition in 15-20 minutes a few times a week to maintain their level
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I might get some doubters with the last one, but superior conditioning doesn’t require 60 minutes 3 times a week. Also, I am writing from a perspective of the athletes I train – not marathon runners (although we have had distance runners adhere to this standards and improve their times).
There is no one exercise sequence that is “perfect,” but here are some with superior conditioning have accomplished at the gym: 20 minutes of rope battling STRAIGHT with a 2 in x 50 foot rope, 14 total plate prowler suicide super set with a 6 plate 30 yard push in under 3 minutes, the warrior conditioning complex (from Bull Strength Conditioning) for 5 rounds with 15 seconds of rest, and passed the tension test. What is the Synergy Tension Test? The tension test is something we use at Synergy Athletics to see if an athlete can recover while there is tension on their muscles after a high intensity movement. For example: perform a 100 yard sprint, drop into a plank for 30 seconds, stand up, shake it off then run again. Repeat x 3-5. Your times on the sprints – if you can handle recovering during tension, should be nearly identical. If you feel your heart rate and breathing slow during the plank, then you are getting the job done. This test is one of the many measurements to judge is an Copyright 2010. Synergy Athletics.
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athlete has superior conditioning – many of the others we use are more sport specific. READING THE RESULTS: People that are out of shape will have their heart rate and breathing under tension, people in shape will stay roughly the same (as during conditioning) or recover slowly, people with superior conditioning will recover quickly. Advanced Application Perform various high intensity movements coupled by quasi-static exercises. Check out the video below, I put Jeff through rope battling, prowler, burpees, then had him perform a static hold on the pull up bar WHILE doing core exercises. We tested heart rate (monitors) and breathing (judged by the athlete) after completing the second and third rounds. Within 15 seconds his heart rate and breathing were back down to normal. The dude is in superior condition! I tried it and it was nearly 30 seconds…damnit! More work to be done for me. TENSION TEST VIDEO ORIGINAL TENSION TEST POST AND COMMENTS
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Dirty Dozen Conditioning
Now on to the Dirty Dozen. This is more a method than it is just one workout. I came up with this idea to make sure the workouts are short, flexible to your equipment, and adaptable to your needs. Pretty cool right? Here’s how it works. Choose 12 exercises, 6 strength exercises and 6 conditioning exercises. Do note, that the strength and conditioning exercises may have aspects of the other movements (for example, 2 squats is more strength while 100 squats will be more conditioning – same exercise though!). To make this simple to read, I am using the term “strength exercise” to refer to a general lift, even though it may be strength/muscle endurance. These are primarily anaerobic movements.
Pair the movements up – strength then conditioning and repeat. 12 straight exercises is a LOT so check out these progressions. The Beginners Dirty Dozen 1. Strength Exercise 2. Conditioning Exercise Rest 20 seconds 3. Strength Exercise 4. Conditioning Exercise Rest 20 seconds 5. Strength Exercise 6. Conditioning Exercise
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Rest 20 seconds 7. Strength Exercise 8. Conditioning Exercise Rest 20 Seconds 9. Strength Exercise 10. Conditioning Exercise Rest 20 Seconds 11. Strength Exercise 12. Conditioning Exercise REST 90 seconds and repeat for 2-3 rounds. To make advance the progression, switch the rest time. Intermediate Dirty Doz 1. Strength Exercise 2. Conditioning Exercise 3. Strength Exercise 4. Conditioning Exercise Rest 20 seconds 5. Strength Exercise 6. Conditioning Exercise 7. Strength Exercise 8. Conditioning Exercise Rest 20 Seconds 9. Strength Exercise 10. Conditioning Exercise Rest 20 Seconds 11. Strength Exercise 12. Conditioning Exercise REST 90 seconds and repeat for 2-3 rounds. Advanced Dirty Doz 1. Strength Exercise 2. Conditioning Exercise 3. Strength Exercise 4. Conditioning Exercise
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5. Strength Exercise 6. Conditioning Exercise Rest 20 seconds 7. Strength Exercise 8. Conditioning Exercise 9. Strength Exercise 10. Conditioning Exercise 11. Strength Exercise 12. Conditioning Exercise REST 90 seconds and repeat for 3-5 rounds. When To Get Dirty There are a few ways to apply this protocol to your training. We prefer to use it as conditioning only. It skyrockets your heart rate and teaches proper breathing and recovery. 3 rounds are typical (usually takes about 6 minutes a round) for us on a workout day that is followed by a rest day.
Always keep the big picture in mind, that this will increase your conditioning and muscle endurance, but you still need proper strength and dynamic workouts in
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your program! I prefer to use this conditioning only once a week to avoid over fatiguing muscles that I will need in my regular program. DIRTY DOZEN VIDEO FULL DIRTY DOZEN VIDEO This is an advanced workout. Make sure you have a baseline before getting dirty! - Joe Hashey, CSCS –
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Bull Strength Tire Conditioning
Joe Hashey, CSCS Casey “No Holds” Bard sent me a few pictures of him dominating an exercise I posted a little while back and included in the Bull Strength Manual. This exercise is a combo of tire throwing and conditioning. The weight of the tire does not matter, it is the rate of force development – how fast you can move it, generating a long toss. Here are the benefits of tire throwing and conditioning: • • • • •
Increased work capacity Posterior chain strength and explosiveness Shoulder strength and power Upper back strength and power Grip and forearm strength
Another benefit is that you can do this with lifters of all ages with success…and for free! Casey’s pictures
Setup
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EXPLODE and launch
Sprint and Repeat This setup and exercise is literally FREE. All you need is a used car tire and some intensity. Want to get some more intense and EFFECTIVE workouts, get Bull Strength! Thanks for the pictures Casey, keep up the great work! - Joe Hashey, CSCS -
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Connect FREE With Synergy Athletics 1.
Friend Joe on Facebook.
2. Follow Joe On Twitter. 3. Subscribe on Youtube.
4. THREE MORE FREE BONUSES.
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MORE FROM JOE HASHEY AND SYNERGY ATHLETICS Bull Strength Conditioning is the nets ONLY complete conditioning manual
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Bull Strength is THE MANUAL for real world strength development
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**FOR PERSONAL TRAINERS ONLY** Here are the EXACT strategies we used to fill Synergy Athletics with clients – Garage Gym Empire
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SPECIAL THANKS 1. Mark Nutting, CSCS and the 2008 NSCA trainer of the year. His PowerPoint presentation at the Northeast Conference motivated me to write this ebook. 2. YOU for your support during the process. You are the one that enjoys the material, shares www.synergy-athletics.com with your friends and constantly pushes me to put out new material.
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