Ian King - 10 Original IK Training Concepts.pdf

IAN KING SUMMIT

SERIES 2

IAN KING Worlds #1 Athlete Preparation Coach

SUMMIT SESSION LENGTH: 86:50

10 Original Concepts That Have Changed the Way the World Trains During his 30+ years of coaching the elite athlete, Ian conceived, developed and refined a long list of training innovations, most of which were 10 years in the development stage before being released. These unique and original training concepts have impacted the way the world trains more than the training concepts of any other single person in modern physical preparation. During this WFBOS session, Ian will take you behind the scenes and explain how and why he developed ten of his most popular training innovations. More people around the world use these training more than any other single influence! YOU WILL LEARN 1. Discover the how and why of some of the most universally used training innovations in the world today were developed. 2. Discover the original intent of these original concepts from the source, from the person who developed them. 3. Learn how to apply these highly effective training innovations in the most effective manner, giving you and your athletes a competitive advantage!

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Why Should You Listen to This Guy? Over the past 33 years, Ian King, has trained elite athletes in more than twenty different sports, in ten countries and through eight Olympic cycles. He developed and taught unique and original training concepts that have now shaped the world of training more than any other coach in modern physical preparation. Ian is the founder of King Sports International, one of the world’s first professional commercial services focusing on the physical preparation of the elite athlete. Website: www.kingsports.net

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Some Background I went to university with the sole goal of answering the question of ‘What is the best way to train?’ I had started training at a young age but I had no idea how to train other people and soon realized that neither did anyone else. There was literally no fitness industry back in the 1970’s. The terms strength and conditioning coach or personal trainer didn’t even exist. I started coaching athletes in 1980 while I was in university. By 1986, I was coaching around 100 elite athletes, decided I had better turn what I was doing into a business and King Sports International was born. Since then, I’ve had the opportunity to work with great athletes around the world and help them reach their potential and exceed their expectations. During the 1980’s I also began teaching other professionals how to train. For seven years, from the late 1980’s to the mid 1990’s, I served as Executive Director of The National Strength and Conditioning Association (NSCA) in Australia. When the internet came along, I used that medium to share some of the training concepts I had developed over the years. In this session, I will share 10 of those concepts with you.

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My Disclaimer What I will be sharing with you in this session is information. I am fairly critical of education when it is solely information based. Information itself has limitations. It will not give you confidence, attract clients or put money in the bank. In his book “The Mystery of 2012”, Peter Russell said “Many have pointed to a hierarchy of data, information, knowledge and wisdom. Information can be defined as the patterns extracted from raw data. Knowledge is the generalization of information to other situations. Wisdom determines how that knowledge is used. It involves discernment and evaluation: Is this decision for the better or worse’. Will it help or hinder our future well being?” He went on to say, “At present, humanity has vast amounts of knowledge but still very little wisdom.” I encourage the people I coach to focus on developing wisdom. Ideally we will eventually move from the ‘Information age’ to the ‘Age of Wisdom’.

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Why Are So Many Athletes Injured? From the outset my goal has been to learn the best way to train. And from my observations, most physical preparation programs do more harm than good. They may give short term results or confidence to the athlete, but result in significant performance restrictions and/or injuries long term. As physical preparation consultants, we are involved in two main areas, performance enhancement and injury prevention. I believe that most injuries are actually caused by the way athletes train. The only injury acceptable is an unavoidable impact injury. Virtually all soft tissue injuries are avoidable. Training, during which focus is geared towards performance enhancement, may induce most injuries. Quite simply, most training programs are flawed from a physical preparation perspective and are causing the increased injuries.

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13:00

Our Main Goals When working with an athlete our goals are to: 1. Minimize lost time due to injury 2. Extend the career of the athlete 3. Give them a quality of life long after they retire These are the greatest gifts a physical preparation coach can give to an athlete. Much like the medical community, our mantra should be “First do no harm”. We can give our athletes not only short term results but long term health. Ask yourself if what you are doing today is serving the athletes’ long term.

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The 10 Original Innovations 1. Lines of movement 2. Balance 3. Prioritization 4. Bodyweight before external load 5. Abdominals first 6. Control drills 7. Speed of movement 8. Stretching 9. Over-reaction & under-reaction 10. Think for yourself

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14:50

# 1 - Lines of Movement This is a concept I developed, tested, and refined over a decade before I began talking about it in 1998. It has since gained universal acceptance. It is a method for categorizing exercises based on the muscle groups each exercise targets. It sorts each movement into ‘the family trees of exercise’ that can be used to assess balance in your exercise selection. At the time of developing this concept (the late 1980s) the only references in the industry were to ‘quad dominant’ (a physical therapist term) and push-pull (a term used in strength circles). There was no reference to ‘hip dominant’, nor was there any recognition to the differentiation of the vertical and horizontal planes available in upper body movements. There are two family trees in lower body exercises; one where the quad dominates, and one where the hip dominates. • Quad Dominant - The term quad (quadriceps) dominant is not a new concept. For example, it is used in therapy circles to describe a person whose gait and lower body function is dominated by the quadriceps. However the use of the term quad dominant to describe a group of exercises is a term I have developed. • Hip Dominant - The term hip (gluteal) dominant to describe a muscle group or set of exercises is one of my original creations. I feel strongly that this group of exercises is neglected in the majority of strength training programs. The family trees in upper body exercises takes into account lines of movement (i.e. vertical and horizontal): • Horizontal plane push • Horizontal plane pull • Vertical plane push • Vertical plane pull Line of Movement categories for the trunk includes: • Flexion

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Trunk Flexion

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Hip Flexion Lateral Trunk Flexion Lateral Hip Flexion

• Rotation

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Trunk Rotation Hip Rotation

Examples of exercises that typify the lower and upper body LOM categories include: • Hip dominant (Deadlift and its variations) • Quad dominant (Squats and its variations) • Vertical pulling (Scapula depressors e.g. Chin ups) • Vertical pushing (Arm abduction e.g. Shoulder press) • Horizontal pulling (Scapula retractors e.g. Rows) • Horizontal pushing (Horizontal flexion e.g. bench press)

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# 2 - Balance All things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body. For example for every upper body exercise there would be a lower body exercise. For every upper body pushing movement, there would be an upper body pulling movement. For every vertical pushing movement there would be a vertical pulling movement. For every hip dominant exercise there would be a quad dominant exercise and so on. The goal is to avoid creating muscle imbalance.

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Analyzing Balance in a Training Program Following is a sample training program and we will analyze its impact using the concepts of LOM and Balance. Stage 1: Weeks 1 to 4 - The bodybuilding’ phase • A (Day 1) Incline Bar Press, DB Press, Pull-down, Bent-over row, DB Shoulder Press, Hanging Leg Raise, Crunch, Oblique Crunch, • B (Day 2) Squat, Leg Press, Romanian Deadlift, Glut/Ham Raise, Stand Calf Raise • C (Day 3) Bench Press, Dips, Seated Cable Row, Upright Row, O/ head Tric Ext, Barbell Curl, Hanging Leg Raise. Crunch, Oblique Crunch • D (Day 4) Hack Squats, Lunge, Leg Extension, Lying Leg Curl, Seated Calf Raise Analysis of BALANCE IN LINES OF MOVEMENT - LIMBS • A (Day 1) Horizontal Push, Horizontal Push, Vertical Pull, Horizontal Pull, Vertical Push • B (Day 2) Quad Dominant, Quad Dominant, Hip dominant, Hip dominant • C (Day 3) Horizontal Push, Horizontal Push, Horizontal Pull, Vertical Push • D (Day 4) Quad Dominant, Quad Dominant, Quad Dominant, Hip Dominant Line of Movement Totals - Limbs

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• Quad Dominant

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• Hip Dominant

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• Horizontal Push

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• Horizontal Pull

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• Vertical Pull

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What is wrong with this program? From the numbers, it is obvious that this program is not balanced. Here are two major concerns. 1. If you create this level of imbalance between Quad and Hip Dominant exercises, any athlete competing in a running sport is pretty much guaranteed to suffer soft tissue injuries. A strength athlete, such as a weightlifter, will also develop muscle imbalances and they won’t find out until they attempt to sprint and tear their hamstrings. 2. If you are dealing with an athlete in an upper body cyclical sport like swimming or an impact sport like football, the imbalance between Horizontal Push and Pull exercises puts them at a much higher risk of shoulder injury than if they didn’t do strength training at all. Analysis of BALANCE IN LINES OF MOVEMENT - TRUNK • A (Day 1) Hanging Leg Raise (Hip Flexion), Crunch (Trunk Flexion), Oblique Crunch (Trunk Rotation) • C (Day 3) Hanging Leg Raise (Hip Flexion), Crunch (Trunk Flexion), Oblique Crunch (Trunk Rotation) Line of Movement Totals - Trunk • Trunk Flexion



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• Hip Flexion

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• Lateral Trunk Flexion 0 • Lateral Hip Flexion

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• Trunk Rotation

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• Hip Rotation

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Once again there is an obvious imbalance. The bottom line, in my opinion, is that it is not the sport that leads to injuries, but it is the imbalances in the preparation training that are at fault and that the vast majority of the injuries are completely avoidable.

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28:45

# 3 - Prioritization of Training In terms of prioritization of line of movement/muscle group there are 3 variables that you have to be mindful of when designing a training program. There is no such thing as a perfect program; instead you manage the imbalances effectively with subsequent programs. You prioritize by: 1. Sequence



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Within the workout Within the week

2. Volume 3. Load

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Prioritization - Sequence The muscle groups that receive attention first in the training week and first on the training day are the ones that will probably show the most improvement. I suggest that the most important and powerful guide in sequencing exercise is to do first whatever is the priority of that phase, even if it does ‘break all the rules’. Analyzing Sequence of Exercises in a Training Program So let’s look at our sample Stage 1 training program and analyze the sequence of exercises. • A (Day 1) Incline Bar Press, DB Press, Pull-down, Bent-over row, DB Shoulder Press, Hanging Leg Raise, Crunch, Oblique Crunch • B (Day 2) Squat, Leg Press, Romanian Deadlift, Glut/Ham Raise, Stand Calf Raise • C (Day 3) Bench Press, Dips, Seated Cable Row, Upright Row, O/head Tric Ext, Barbell Curl, Hanging Leg Raise, Crunch, Oblique Crunch • D (Day 4) Hack Squats, Lunge, Leg Extension, Lying Leg Curl, Seated Calf Raise

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SERIES 2 Body section Priority Rating 1. Upper Body 2. Lower Body 3. Trunk (Abdominals) That priority rating may or may not be appropriate for an individual, as every training program should be individualized to meet the specific needs of that client or athlete. One of the common paradigms in the industry is that the abdominal exercises should not be done first. The reality is that if your abdominals are your weakest muscle group (as is the case with most people), or your priority, they should be done first! Does that mean I always suggest abs done first? NO! But if they are weaker than the rest of your body, if this weakness is increasing the risk of injury, then DO THEM FIRST.

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Q. Wouldn’t training the abdominals first reduce performance in the main lifts, like squats and deadlifts? Wouldn’t that be dangerous? A – That question reflects the exact reason that people were giving in the 1980’s for doing abdominals last. If you do a movement analysis and look at what the abdominals are doing in the squat, as you are descending, the muscles in general are lengthening but abdominals are shortening passively. As you are coming out of the squat the muscles are contracting while the abdominals are lengthening passively. I concluded that if your abdominals are your weakest muscle group, you should do them first and have used that strategy with great success. The concern I have is not for muscle fatigue but a total body neural fatigue that would only impact if you were at your peak maximal strength and if you did a high volume of abdominals. Analyzing Sequence of Exercises in a Training Program (continued) The higher up an exercise is placed in the daily workout, the greater the priority and benefit received from by that muscle group. The number one way to give the give a muscle group priority is to place it first in the workout.

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SERIES 2 Analysis of sequence of exercises • A (Day 1) Horizontal Push, Horizontal Push, Vertical Pull, Horizontal Pull, Vertical Push • B (Day 2) Quad Dominant, Quad Dominant, Hip Dominant, Hip dominant • C (Day 3) Horizontal Push, Horizontal Push, Horizontal Pull, Vertical Push • D (Day 4) Quad Dominant, Quad Dominant, Quad Dominant, Hip Dominant This training program reflects the most common design flaws. The upper body horizontal pushing dominates over all other upper body muscle groups/lines of movement and the lower body quad dominant movements dominate over hip dominant movements. These issues can be corrected if there is an alteration or reversal of muscle groups in the subsequent stages of training. Another important factor to consider when designing a program is that most of the people who come to you for training already have muscle imbalances and if you reinforce those imbalances you are creating a bigger problem.

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Prioritization – Volume A muscle group receives priority if it receives a greater percentage of total training time and effort relative to any other muscle group. Analysis of VOLUME – Stage 1 • A (Day 1) Incline Bar Press, DB Press, Pull-down, Bent-over row, DB Shoulder Press, Hanging Leg Raise, Crunch, Oblique Crunch • B (Day 2) Squat, Leg Press, Romanian Deadlift, Glut/Ham Raise, Stand Calf Raise • C (Day 3) Bench Press, Dips, Seated Cable Row, Upright Row, O/head Tric Ext, Barbell Curl, Hanging Leg Raise, Crunch, Oblique Crunch • D (Day 4) Hack Squats, Lunge, Leg Extension, Lying Leg Curl, Seated Calf Raise

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SERIES 2 SETS X REPS - 3 sets of 8 on all exercises Stage 1: Analysis of VOLUME (sets) Lines of Movement Horiz. Push: Horiz. Pull: Vertical Push: Vertical Pull: Quad Dom: Hip Dom:

(Day 1) – 6 (Day 4) – 6 (Day 1) – 3 (Day 4) – 3 (Day 1) – 3 (Day 4) – 3 (Day 1) – 3 (Day 2) – 6 (Day 4) – 9 (Day 2) – 6 (Day 4) – 3

TOTAL = 12 TOTAL = 6 TOTAL = 6 TOTAL = 3 TOTAL = 15 TOTAL = 9

There already was an imbalance as the upper body horizontal pushing dominated over all other upper body muscle groups/lines of movement, now that imbalance is magnified by volume with twice as many sets of horizontal pushing vs pulling exercises. The same magnification of imbalance exists with vertical horizontal pushing vs pulling exercises and quad dominant vs hip dominant exercises and will create problems overtime. If you look at Stage 2 and 3 of that same 12 week training program you can see that the imbalances are not corrected or reversed. Stage 2: Analysis of VOLUME (sets) Lines of Movement Horiz. Push: (Day 1) – 6 (Day 3) – 9 Horiz. Pull: (Day 3) – 3 Vertical Push: (Day 1) – 3 (Day 3) – 3 Vertical Pull: (Day 1) – 3 (Day 3) – 3 Quad Dom: (Day 2) – 9 (Day 4) – 12 Hip Dom: (Day 2) – 9 (Day 4) – 3

TOTAL = 15 TOTAL = 3 TOTAL = 6 TOTAL = 6 TOTAL = 21 TOTAL = 12

Stage 3: Analysis of VOLUME (sets) Lines of Movement Horiz. Push: (Day 1) – 6 (Day 3) – 6 Horiz. Pull: (Day 1) – 6 (Day 3) – 3 Vertical Push: (Day 1) – 3 (Day 3) – 6 Vertical Pull: (Day 1) – 3 (Day 3) – 3 Quad Dom: (Day 2) – 6 (Day 4) – 6 Hip Dom: (Day 2) – 6 (Day 4) – 6

TOTAL = 12 TOTAL = 9 TOTAL = 9 TOTAL = 6 TOTAL = 12 TOTAL = 12

Analysis of VOLUME for the entire training program … • Lower Body – Opposing muscle groups Quad dominant – 48, Hip dominant – 33, Relative %age of the lesser - 69%

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SERIES 2 • Upper Body – Opposing muscle groups Horizontal push – 39, Horizontal pull – 18, Relative %age of the lesser – 46% Anyone participating in this program is guaranteed to have a shoulder or hip injury, and those problems would develop quickly for a running sport or a throwing sport athlete.

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Prioritization – LOAD The relative loads used will influence and determine prioritization given to a muscle group. Load can be viewed from a number of perspectives including: • Load potential: This refers to the load potential of a given exercise. A large muscle, multi-joint exercise has greater load potential than a small muscle group single joint exercise. • Percentage of maximum load. Stage 1: Analysis of LOAD These are examples where exercises are matched or paired or provided as the dominant alternative opposite line of movement in this program that lack any possibility of load potential matching. Quad Dominant v Hip dominant • Double joint: Squat, Leg Press, Hack Squat • Single joint: Romanian DL, Glut/Ham Raise, Leg Curl Horizontal push v Horizontal pull • Double joint: Bench Press • Single joint: Reverse fly This training program further compounds the imbalances in sequence and volume with imbalances in load.

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47:35

#4 - Bodyweight before External Loading I apply the following guideline to any athlete, not just young athletes. Why use external loading before developing the ability to manage the load of bodyweight? In Stage One of my generic 4 stage model the upper and lower body exercises are predominantly isolated exercises as opposed to compound or multi-joint, which will be returned later and are mostly unilateral (i.e. one limb at a time or limbs working independently). The more conventional bi-lateral movements will also be returned in later stages. Here is an example of a leg training exercise that’s very different from anything you’ve ever done. How so? Well, for starters, some of the exercises don’t even require you to use any weight so cast aside your skepticism and try the following workout this week. This is a single leg bent knee deadlift; one of my very own creations! Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground with hands on hips or by side. The aim is to bend the knee of the supporting leg until the knee of the non-supporting leg is brushing the ground. In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout). If this is the case, and I expect it will be, look to increase the range from workout to workout. You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. Take 3 seconds to lower, 1 second pause each end and 2 seconds to lift. No warm up set needed. When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands, although I suspect this is a long way off!

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# 5 - Abdominals First Some key things I do (and perhaps a little different to what you may be used to!) is I spend a substantial amount of program time doing abdominals at the START OF THE WORKOUT. Some general guidelines for abdominal sequencing:

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SERIES 2 • Sequence abdominal exercises to reflect abdominal relative weaknesses. • Avoid hip flexion exercises prior to the workout on maximal strength lower body days (e.g. squat and deadlift and their variations). • Put abs last when peaking maximal strength training is the dominant focus, to save neural energy (applicable to peak strength periods only).

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# 6 - Control drills I include 2-4 low volume/low intensity ‘control’ drills at the start of EVERY workout, aimed at reducing the muscle imbalance in the muscle groups to be trained on that day. This is part of my injury prevention ‘insurance’ policy. Control drills should always come first in the workout. This will increase their contribution to selective muscle activation, which has both a performance enhancement and an injury prevention role. Control Drills - Examples UPPER BODY • Flutters • Scarecrows • Limited range prone rows LOWER BODY • Limited range co-contraction partial lunge • Co-contraction limited range leg extensions • Assisted squats

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54:56

Q. Could you please elaborate on control drills?

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# 7 - Speed of Movement

A – Control drills do a number of things. First they serve to switch on the muscle so that when you load it the joint is already activated. That protects the joint and increases the loading potential. Secondly it increases the lubrication in the joint which can contribute to quality of life later on. And finally, if there is any possibility of muscle imbalance, it adds the volume to your weaker muscle groups.

By the mid 1980’s I had developed a system of denoting and communicating speed of movement in strength training that involved a simple numbering system called tempo prescriptions. There are three numbers e.g. 3:1:1. All the numbers refer to seconds. The first number relates to the eccentric phase. The second or middle number relates to the pause or isometric contraction duration between the eccentric and concentric contraction. The third number refers to the concentric phase. Time under tension (TUT) refers to the time that the muscle is working continuously. This is usually measured in seconds and refers mainly to the duration of tension within a set, although can be calculated as total time under tension in the workout. Tempo prescriptions are just a guideline and there are alternatives. Here are the major groups of speed of movement combinations in strength training. • Eccentric Speed/Time – very slow and controlled Pause Speed/Time – long Concentric Speed/Time – slow and controlled • Eccentric Speed/Time – slow controlled Pause Speed/Time – medium Concentric Speed/Time – fast/attempt to be fast • Eccentric Speed/Time – medium controlled Pause Speed/Time – short Concentric Speed/Time – fast/attempt to be fast

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SERIES 2 • Eccentric Speed/Time – fast controlled Pause Speed/Time – Nil Concentric Speed/Time – fast/attempt to be fast • Eccentric Speed/Time – fast Pause Speed/Time – Nil Concentric Speed/Time – fast/attempt to be fast

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# 8 - Stretching There is currently an anti-stretching movement in the fitness world. I recommend stretching, stretching before the workout and believe that old-fashioned static stretching should be utilized the majority of the time. Stretching/ Flexibility training (and its benefits) is the most unexploited and poorly understood aspects of training. I liken it to the ‘last frontier’. I consider stretching the most important physical quality, first, due to its relationship with injury prevention and secondly for performance enhancement. Stretching is the only physical quality that in relation to it’s training, the saying ‘more is better’ applies. I think that a ratio of one to one, stretching time to training time is required. This means that the athletes should be spending as much time if not more in flexibility training as in the training of any other physical quality. I believe stretching is one of the reasons my athletes enjoy such long careers. There is also a belief that you can’t stretch cold. It takes longer to get the range when you go in cold, but you can definitely do it, and there’s time when you will need to do it. But if you do warm up your body temperature first, your starting position is at a higher level.

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# 9 - Over-Reaction and Under-Reaction The standard reaction to a new idea is over-reaction in the short term and under-reaction in the long term. You may see a swing towards a training trend or piece of training equipment followed by a trend away. This may be the natural realization of the market that the trend or equipment was over-rated. It may be a misunderstanding of the market as to how the trend or equipment is to be used optimally. It may be a reflection of the overreaction initially followed by an under-reaction that underpins human nature.

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SERIES 2 Whatever the reason, it is of limited relevance to me. I will determine over time the relevance and benefit of a training trend or equipment, and use it in a consistent manner. After all, trends in training and training equipment come and go but the needs remain constant. Those who continually switch their ‘favorite training methods’ have gone beyond refining training; they are trend followers, and this denies the athlete of continuity in training.

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# 10 - Think for Yourself Resist the temptation in program design to conform to mainstream paradigms simply for the sake of conforming, no matter how dogmatically they are presented, or how much you may be ridiculed or ostracized for trusting your intuition over conformity. Make your own mind up based on a combination of respect for your intuition, the athlete/client’s intuition, the results, and in respect of the body of knowledge available. Look at it this way. If you do it the way everyone else is doing it - all things being equal, how are you going to be better than everyone else? “Almost anybody can learn to think or believe or know, but not a single human being can be taught to feel. Why? Because whenever you think or you believe or you know, you’re a lot of other people, but the moment you feel, you’re nobody but yourself. To be nobody but yourself, in a world which is doing its best, night and day, to make you everybody else, means to fight the hardest battle which any human being can fight and never stop fighting.” E.E. Cummings

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Q. Can you explain specifically why you suggest a stretch before a workout? A – If you don’t stretch before a workout you are doing an incredible disservice and damaging your client. If the client’s joints are tight and you load those joints, you increase the chance of joint wear. If you free the joints up with stretching, the nerves fire better, blood flow is improved, you get greater strength and you get a better training effect. I cringe at the thought of someone loading without stretching.

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Q. Can we achieve that through dynamic stretching?

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Q. I deal with so many overweight people that are very weak in their abdominal area. What suggestions do you have with respect to working abdominals first?

Dynamic stretching does not replace static stretching! Very few people actually need dynamic stretching other than football kickers or martial artists. It doesn’t prevent injuries the way static stretching does.

A – Clients with high body fat are much harder to teach or to show improvement. They have a greater challenge than the average person, but they also have a greater need. Start with isometric abdominals and teach them how to feel their muscles contracting.

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Q. Does training exercise like jogging affect muscle balance and if so how would you balance it out? A – All human movement creates muscle imbalance. Jogging is not as damaging as some exercises as the loading is relatively low. I think that walking and jogging are probably the best human movements for quality of life after stretching. If you want to understand potential imbalances, talk to someone who has been doing it a lot, like marathon runners and ask them some questions.

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Thanks to our WFBOS 2013 Supporters

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