Joe Defranco - Super Strength.pdf

Defranco’s Training Systems:

**ALL INFORMATION AND PHOTOS WAS TAKEN FROM JOE DEFRANCO’S SUPER STRENGTH DVD**

1

Defranco’s Training Systems: Super Strength

Russian Conjugate Method: Conjugated periodization basically means taking several different training abilities and coupling them together while training them all year long. This type of periodization is much different than the popular linear periodization where different training abilities are trained in blocks and are separated throughout the year. An example of linear periodization would be an athlete training in 4 week blocks, while each block would emphasize a different goal (hypertrophy, maximal strength, explosive power, etc.). The problem with linear periodization is you negate what you worked on during the previous phase by losing some of the progress you gained from that previous phase or block. With conjugated periodization you do not run into this problem because several different training abilities are trained together throughout the year.

The Russian Conjugate Method is composed of 3 basic training styles: 1) Max-Effort Method 2) Dynamic-Effort Method 3) Repeated-Effort Method

Max-Effort Method: This method usually means training with weight representing 90% or above an athlete’s 1RM to develop strength. This method can also be described as lifting a maximal load (exercising against maximal resistance). Dynamic-Effort Method: This method deals with training with submaximal weights for low reps but trying to move the weight as fast as possible in order to develop explosive force. This method can also be described as lifting or throwing a non-maximal load with the highest attainable speed. Repeated-Effort Method: This method deals with training with submaximal weights for higher reps to develop muscle size and muscular endurance. This method can also be considered as lifting a non-maximal load to failure; during which the muscles develop and produce the maximum force possible in a fatiguing state.

2

Warm-Up It is absolutely essential for an athlete to warm-up their body before they begin any type of strength training. A properly performed warm-up has shown to improve performance as well as prevent injuries. The purpose of the warm-up is to increase core temperature, increase the range of motion of the muscles that are going to be used in the session, lubricate the joints and stimulate the central nervous system so you can move heavy weights. So it is vital to warm-up properly and perform all exercises in a full range of motion. The following warm-ups shown below are considered “stationary warm-ups”, meaning you don’t’ need a lot of space to perform these exercises. These warm-ups are fairly short and should only take 10-15 minutes to complete.

Lower Body Warm-Up 







Basic Back Bridge o Initiate the movement by having the athlete squeeze their glutes and pushing their heels through the ground o Perform 6-12 reps Supine Straight Leg Raise o Purpose of this exercise is to warm-up and increase the range of motion of the hamstrings and also activate the hip flexors o Perform 6-12 reps each leg while trying to increase the range of motion each rep Bent Knee Iron Cross o With the knees bent at 90⁰, have the athlete drop their knees while turning their head in the opposite direction o This is a great way to increase the mobility and flexibility of the low back o Perform 6-12 reps Roll-Overs to V-Sits o Great exercise for improving an athlete’s mobility o Have the athlete roll back and try to touch their toes to the ground which will stretch out their low back. Then roll forward while spreading their legs into a “V” and reach forward to the floor o Great stretch on the low back with you roll back and a great stretch on the hamstrings as well as the groin on the way down o Perform 6-12 reps

3













Bird Dogs o Have the athlete position themselves on all fours with their knees directly under their hips and their hands directly under their shoulders o Brace the abdominal wall by pulling their belly button to their spine or often times called “drawing in” o The athlete should push one leg back while raising the opposite arm forward o Have the athlete perform this exercise in a slow and controlled manner o Perform 6-12 reps on each side o This is a great exercise to stimulate and warm-up the abdominal region as well as the low back, glutes and hamstrings Fire Hydrant Circles o Have the athlete stay on all fours. From here, have the athlete act as if they were drawing a circle with their knee o Perform 6-12 reps forward each side, trying to draw a larger circle each time. After the reps are complete, have the athlete reverse the motion and draw backward circles with the knee o This is a great exercise to stimulate the deep rotators of the hip as well as lubricate the joint before the workout Scorpions o Have the athlete lie on their stomach and spread their arms out to the side o From here, the athlete will take the heel of one foot, reach and try to touch it to their opposite hand o Great exercise to improve the dynamic flexibility of the hip flexors as well as active your glutes and hamstrings Mountain Climbers o Athlete will get into a push-up position with their hands a little closer than normal and perform mountain climbers o Have the athlete try to drive their knee outside and in front of their arm while sinking the back leg o This is a great exercise to develop the mobility and flexibility in the hamstrings and the groin Groiners o The athlete will stay in the push-up position o From here, have the athlete take both knees and drive them outside of their arms while sinking the hips down for a split second and returning the starting position Static Hip Flexor Stretch o This exercise is a Defranco Training Systems favorite o It’s important to have athletes stretch their hip flexors before they begin a lower body workout because tight hip flexors can pull the athletes forward and mess up their form in certain exercises 4

o Have the athlete perform a static hip flexor stretch and hold it for 1-2 sets of 15-30 seconds. Always have the athlete perform this exercise before any lower body strength training workout 



Central Nervous System Excitement Exercises o After the static hip flexor stretch, an exercise is performed to excite the CNS o An example would be:  Box Jumps – 1 set of 5 reps  Lower Body Wideouts – 1 set of 12 reps Weighted Calf and Achilles Tendon Stretch o Always have the athlete perform this exercise at the end of every lower body warm-up o Tight calves and Achilles tendons can do what tight hip flexors can which is pull the athlete forward during exercises like squats and deadlifts which can make these exercises harmful on the low back and knee o The athlete can perform this exercise with either a straight or bent knee o Have the athlete hold the stretch for 15-20 seconds on each leg

Upper Body Warm-Up Start the warm-up with basic bodyweight squats to increase core temperature 









X-Jumping Jacks → Seal Jumping Jacks → Regular Jumping Jacks o Seal, Crossover, and Regular Jumping Jacks are a great exercise to improve flexibility and the dynamic mobility of the chest and shoulders Band Shoulder Dislocations o Have the athlete grab a band with a wide grip while keeping their arms straight o Have them slowly take the band overhead, behind your back and back to the starting position o This is a great exercise to lubricate the shoulder joint, increase mobility and stretch out the many different muscle fibers of the pecs o After a couple of reps, have the athlete move their hands closer to increase the stretch Static Lat Stretch o Only perform this exercise if the athlete is starting their workout with a bench press variation o Do not perform this exercise if the athlete’s upper body workout beings with a chin-up or row variation Static Pec Stretch with Band o Do not perform this exercise if the workout beings with a bench press variation o Perform this exercise on days where workouts start with a chin-up or row variation Internal Rotation Stretch o Always include this exercise before all upper-body workouts o Most athletes are extremely tight in this region and performing this exercise drastically improves the athlete’s shoulder mobility as well as alleviate the shoulder pain in many athletes o Have the athlete hold this stretch for 20-30 seconds but be careful because this puts your shoulder in a very vulnerable position. 5



 

o Be sure to perform this exercise on both sides Dynamic Central Nervous System Stimulating Exercises o Clapping Push-Ups  Anyone can do this exercise to stimulate the CNS Med-Ball Chest Pass Into Wall o This is another great exercise to perform before performing any bench variation Light Lat Pulldowns o If your athlete is going to start their workout with a chin-up or row variation, it is a good idea to conclude the warm-up with some light lat pulldowns o Focus on pulling the weight down as fast as possible and controlling it on the way up o Perform 1-2 sets of 5-6 reps

6

The Maximal-Effort Method The Max-Effort method is the superior method for developing strength because the only way to get strong is to lift heavy weights. Heavy weights refers to weight that represents the athlete’s 1RM - 5RM range. Lifting in this fashion stimulates the nervous system and also places great demands on both intramuscular and intermuscular coordination. These demands force the body to greater adaptation and this adaptation is what is responsible for strength gains. There is one problem with max-effort training and that is the athlete’s body can only lift heavy weights for so many weeks before progress decreases or plateaus. The way to resolve this problem is to have the athlete rotate Max-Effort exercises every couple of weeks. With advanced athletes, rotate exercises every 1-2 weeks and with beginners, rotate exercises every 3-4 weeks. The key to Max-Effort training is to have your athletes always try to break a record on their Max-Effort training days. For example, an athlete bench presses 300 lbs. for 3 reps on week 1. On week 2, the athlete’s goal would be 305 lbs. for 3 reps. So every week, have your athletes strive to break their personal records. So remember: ALWAYS TRY TO BREAK RECORDS and ALWAYS TRY TO GET STRONGER. With advanced athletes you will have to rotate Max-Effort exercises more often so they will not plateau and continue to break personal records while beginners can take a little longer until their exercise changes, usually 3-4 weeks. The rep range is determined by the athlete training age, the time of year (offseason, competition, etc.), and the goal of each session. So know your athletes and choose your rep ranges wisely. Lower Body Max-Effort Exercises 



Barbell Squat o With regular Barbell Squatting (when a box is not used), we have our athletes take a more narrow stance o Have the athlete take a narrow stance, keep an upright posture, and try to sink to below parallel o Have the athlete work up to a 1-5 reps with the heaviest weight possible on their Max-Effort days Box Squat o Barbell Box Squats are a favorite Max-Effort lift here at Defranco’s Training Systems o Have the athlete take a wider than normal stance, usually arm-pit width or wider o Make sure the athlete focuses on initiating the movement by sitting the hips back then breaking at the knees as they lower themselves. Also, have the athlete force the knees out as if they were performing a groin stretch o Make sure they keep their back arched and their head up o Make sure the athlete eases down onto the box then explode up as fast as possible

7













Box Squats + Chains o Chains can be used during Max-Effort days to accommodate resistance and work with the athlete’s natural strength curve o As the athlete sits back onto the box, they are at their weakest point and the chains ravel onto the ground o As the athlete comes off the box, their leverage increases and the chains ravel off the ground which increases the weight at the top potion of the lift where the athlete is the strongest. This is essentially how the chains work with the athlete’s natural strength curve Box Squats + Bands o The bands tend to pull the athlete down and actually accelerate the eccentric portion of the lift which stimulates the stretch reflex and allows the athlete’s muscles to contract harder and faster than if they were just lifting normal weight o As the athlete raises the weight, the band stretches out which will increase tension at the top of the lift o The bands works with the athlete’s natural strength curve similar to chains. Bands are a great way to build strength and explosive power Reverse Band Box Squat o With this exercise, the bands are choked at the top of the squat rack which actually helps the athlete accelerate the weight out of the bottom portion of the lift which is where the athlete is at their weakest o The athlete will then have to lock out the actual weight at the top Safety Bar Squat o The safety bar is a great bar to use as variety in any training program o The safety bar alleviates stress on the shoulders because the athlete does not have to for their shoulders into external rotation to hold the load on their back o The bar is also great for variety because it places the load more in front of the athlete as well as higher, so it works the muscles of the upper back and quads more than a regular Barbell Box Squat Cambered Bar Box Squat o The cambered bar is also another great barbell to use to give any training program more variety o The barbell places the load lower than a regular barbell and really overloads the muscles of the low-back, glutes and hamstrings o The cambered bar also alleviates stress on the athlete’s shoulders because they do not have to force themselves into external rotation to hold the barbell on their back Trap Bar Deadlift o The Trap Bar Deadlift differs from the Straight Bar Deadlift in that the athlete is able to stand inside the bar which places the load more throughout the midline of the athlete’s body instead of out in front of their body. This makes the Trap Bar Deadlift a little easier on the lumbar spine 8









Trap Bar Deadlifts off Boxes o By standing on top of boxes, the range of motion of the lift is increased which will improve the athlete’s flexibility and mobility while also stimulating the glutes and hamstrings to a greater degree Trap Bar Deadlifts + Chains o As with box squats, athletes can also use chains in the Trap Bar Deadlift to accomdate resistance and work with the athlete’s natural strength curve Straight Bar Deadlift o Once an athlete is able to perfect the Trap Bar Deadlift, the Straight Bar Deadlift can also be incorporated into Max-Effort training days to strengthen the low-back, glutes and hamstrings Rack Pulls o Rack Pulls are another great Max-Effort lift for the lower body o Set the pins of the squat rack about an inch below the athlete’s knees o From here, have the athlete perform the exercise in the same manner as a regular Straight Bar Deadlift o This exercise is great for strengthening the low back, glutes and hamstrings

Max-Effort exercises do not have to be limited to what can be done in the weight room 

Tire Flip o Tire Flipping is a great Max-Effort exercise to improve an athlete’s overall strength

UPPER BODY MAX-EFFORT EXERCISES 



Barbell Bench Press o Most of us know the Bench Press is a great upper body movement to improve an athlete’s upper body strength and power o Have the athlete dig their shoulder blades into the bench to create a great foundation to lift the heavy weight Close Grip Bench Press o The Close Grip Bench Press is a great variation of the Bench Press to further overload the triceps o The biggest mistake athlete’s make with this exercise is they put their grip too close which places a lot of stress on the wrist and elbows o Have the athlete place their index finger on the smooth part of the bar

9















Barbell Bench Press + Chains o Chains can be used during upper body Max-Effort training days to accommodate resistance and work with the athlete’s natural strength curve o As stated before, the athlete lowers the bar to his chest which will force the chains to ravel onto the ground so when the athlete is at their weakest the weight will be at its lightest o Once the athlete begins to lift the bar off their chest, the chains will ravel off the ground making the increasing the weight of the bar at the top portion of the lift where the athlete is at their strongest Barbell Bench Press + Bands o The bands accommodate resistance much like the chains accommodate resistance but the difference is the bands will accelerate the eccentric portion of the lift o With the athlete lowering the bar quicker than normal, the stretch-reflex will be stimulated which enables the athlete to explode up and produce more force during the concentric portion of the lift Reverse Band Bench Press o Like the Box Squat, the bands will be choked at the top of the squat rack which will help the athlete accelerate the weight off their chest o The assistance from the bands will help the athlete build momentum so the athlete can lock out a heavier weight at the top of the lift Weight Releaser Bench Press o Weight releasers allows the athlete to use heavier weights during the eccentric portion of the lift while also allowing the athlete to use a lighter weight on the concentric portion of the lift o Perform 5 sets of 1 rep with 3-4 minutes rest Barbell Floor Press o The Barbell Floor Press is another great variation of the Bench Press o The Barbell Floor Press helps the athlete develop static-overcome-by-dynamic strength o The athlete will lower the weight in a controlled manner, pause and rest their triceps on the floor and immediately explode the weight up as fast as possible o This exercise can be performed with the knees either bent or straight Incline Barbell Bench Press o The Incline Barbell Bench Press is another old standard that can be implemented in Max-Effort training to develop upper body strength and explosive power Board Press o The Board Press is another great variation of the Bench Press to overload the top portion of the bench press o This exercise really gets the triceps strong o Have the athlete lower the weight onto the boards in a controlled manner, let the boards sink in slight, then explode up as fast as possible 10





Rack Lockouts o Rack Lockouts are another great variation to develop static-overcome-by-dynamic strength because the athlete has to take dead weight and overcome that dead weight to lock it out o This is a great exercise to get the triceps extremely strong Weighted Chin-Ups o Upper body Max-Effort training does not have to be limited to bench press variations o Weighted Chin-Ups can also be used to develop strength in athletes o This exercise is especially good for baseball players and wrestlers to incorporate this lift into their training

11

The Dynamic-Effort Method The Dynamic-Effort Method can be defined as lifting submaximal weights with the greatest speed possible. This method is used to improve an athlete’s rate of force development and their explosive force. If an athlete only lifts heavy weights year in and year out, it is possible for the athlete to become both bigger and stronger while also becoming slower. With this in mind, it is very important to incorporate the Dynamic-Effort Method into an athlete’s training regimen. There is one exception which applies to younger athletes. Younger athletes should focus more on building muscle and strength. Muscle and strength will help these younger athletes become more explosive in their beginning years of training. Once these athletes become more advanced, the Dynamic-Effort Method can then be implemented into their training regimen. Most of the training during Dynamic-Effort Method can be done in the weight room, using weights that represent 40-60% of an athlete’s 1RM. These percentages are determined by the level of the athlete, the exercise, and whether or not chains/bands are used to accommodate resistance. Also know that DynamicEffort exercises do not necessarily have to be traditional barbell and dumbbell exercises. Medicine balls and bodyweight exercises can also be used in Dynamic-Effort training. Be creative and feel free to choose any number of exercises you like. Although you will see numerous exercises that can be used effectively during Dynamic-Effort training days, one thing you will not see are Olympic lifts. For some reason Olympic lifting has attained the reputation for being the only way to get an athlete explosive in the weight room. This is far from the truth. The goals of Dynamic-Effort training can be achieve when an athlete uses submaximal weight of any exercise and lifts explosively which will not only make the athlete explosive but also increase the athlete’s rate of force development. Remember that Olympic lifting is a sport in and of itself. There are many Olympic lifters that train their entire lives trying to perfect their form and some are still unsuccessful in perfecting them. So if you are training a non-Olympic Weightlifting athlete, do not feel that it is necessary to spend a lot of time trying to teach athletes the technicalities of these lifts. Dynamic-Effort Lower Body Exercises 



Box Jumps o When performing Box Jumps, make sure the athlete lands softly and then steps down off the box before performing their next jump Single-Leg Box Jumps o Single-Leg Box Jumps can also be incorporated during Dynamic-Effort training days o This exercise is obviously a more advanced version of the regular Box Jump and should only be performed by advanced athletes o Have the athlete balance on one foot for a split second before jumping onto the box o Upon landing, have the athlete stick the landing and remain motionless 12

















Vertical Jumps o Vertical Jumping are not only used for testing o Vertical Jumping can also be used as a Dynamic-Effort lower body movement Broad Jump o Like Vertical Jumps, the Broad Jump can be used for more than just testing o This exercise can be used as one of the main exercises in Dynamic-Effort training days for any athlete Depth Jump onto Box o Depth Jump onto a Box is another advanced version of the Box Jump o This type of Jump exploits the stretch-shortening cycle and creates higher, more explosive jumps Box Squat into Box Jump o Box Squats in Box Jumps are another advanced version of the Box Jump o Basically, the athlete will perform a Box Squat, pause for a split second, then explode and jump onto a box o This exercise builds the athlete’s static-overcome-by-dynamic strength o The intensity can be increased by having the athlete wear a weighted vest or have the athlete hold a light pair of dumbbells Box Squat o Dynamic Box Squats are performed in the same manner as Max-Effort Box Squats, except the athlete will be working with weights that represent 50-60% of their 1RM o Have the athlete lower themselves fast while also raising faster on the way up Box Squats + Chains o Chains can also incorporated into Dynamic-Effort training o The reason behind using chains is to accommodate resistance and work with the athlete’s natural strength curve o With Dynamic Box Squats with Chains, have the athlete use 40-50% of their 1RM o Have the athlete lift the weight as fast as possible o The goal is to increase the athlete’s rate of force development Box Squats + Bands o Dynamic Box Squats with bands is another great dynamic exercise for advanced athletes o The bands are great for Dynamic-Effort training because they accelerate the eccentric portion of the lift and help the athlete generate more force during the concentric portion of the lift o Again, the goal of Dynamic-Effort training is to increase the athlete’s rate of force development and enable them to lift the weight as fast as possible. The bands are a great tool for this reason Tire Flip o Tire Flipping is not only a Max-Effort exercise o With a lighter tire, sets of 2-3 reps can be performed on the athlete’s Dynamic-Effort days 13

Dynamic-Effort Upper Body Exercises 



 









Med-Ball Chest Pass into Wall o This exercise is a favorite at Defranco’s Training Systems for Dynamic-Effort training days o Have the athlete try to get as many passes into the wall as possible in a certain amount of time Med-Ball Chest Passes for Distance o Med-Ball Chest Passes for Distance is another great variation to use on any Dynamic-Effort day o Have the athlete perform chest passes but instead of going for speed, have the athlete throw the ball as far as humanly possible Plyo Push-Ups o There are many ways to implement Plyo Push-ups into Dynamic-Effort training days Med-Ball Chest Passes + Plyo Push-Up o This is another version of the medicine ball chest passes o In this variation, have the athlete cat a medicine ball, throw it back to his partner or against a wall as hard and as fast as possible o From here, the athlete will perform a Plyo Push-Up before receiving the ball Ballistic Bench Press o Have the athlete use a weight that represents 50-60% of their 1RM o Have the athlete perform 3 reps as fast as possible o The athlete should lower the bar somewhat under control and reverse the weight right before it touches their chest, pressing the weight up as fast as possible\ Ballistic Bench Press + Chains o The Ballistic Bench Press + Chains is performed in the same manner as the regular Ballistic Bench Press except now chains are used to accommodate resistance at the top of the lift o When using chains, have the athlete use a weight that represents 40-50% of their 1RM Ballistic Bench Press + Bands o The Ballistic Bench Press + Bands is one of the more advanced versions of the Ballistic Bench Press o Again, the bands accelerate the eccentric portion of the lift which in turn allows the athlete to move the weight very fast Ballistic Bench Press + Weight Releasers + Bands o The Ballistic Bench Press with Weight Releasers and Bands is the most advanced version of the Ballistic Bench Press o Have the athlete lower the first rep under control o When the weight releasers release off the bar, have the athlete perform 3 explosive reps as fast as possible

14

The Repeated-Effort Method The Repeated-Effort Method can be described as lifting submaximal weight for high reps. This is a great way for packing on muscle mass. It is important to remember that the bigger a muscle, the more potential it has to becoming a stronger, more powerful muscle. For this reason alone, Dynamic-Effort upper body days can be substituted with the Repeated-Effort Method upper body days for younger, inexperienced athletes. Dave Tate once said “You can’t flex bone.” This basically means that a skinnier, less experienced athlete with no muscle mass will have a hard time becoming a stronger more explosive athlete until they fill their foundation/frame with muscle mass. The Repeated-Effort Method is a great way to promote hypertrophy and get athletes more muscular. The Repeated-Effort Method is not only good for young, inexperienced athletes. Here at Defrano’s Training Systems, many college and professional football players use this method of training during the initial stages of their offseason for a couple reasons. The goal to the Repeated-Effort Method is to always get more reps on a given exercise. This differs from the Max-Effort Method where the athletes are always trying to lift a heavier weight. For example, an athlete performs Flat Dumbbell Bench Press with 50 lb. dumbbells. The athlete would warm-up and proceed to do 3 sets of max reps or close to max reps. In the 1st and 2nd set, the athlete will perform as many reps as possible while leaving 1-2 reps in the tank and resting 1-3 minutes in between sets. In the 3rd and final set, the athlete will perform as many reps until failure. After all sets are complete, add up the total number of reps from the 1st, 2nd, and 3rd sets. In the following week, have the athlete use the same weight but try to beat the total number of reps performed in the last week. The rest interval mentioned earlier is determined by the level of the athlete. The more advanced athletes who are lifting heavier weight should usually rest for 3 minutes, never getting any higher than 3 minutes on Rep day. The younger or female athletes who are lifting lighter should rest between 1-1.5 minutes. Also, just like the other methods, rotating exercises is a must. With advanced athletes, you can rotate the exercises every 1-2 week while rotating exercises every 3-4 weeks for younger athletes. Another way to incorporate the Repeated-Effort method is with timed sets, it does not always have to be a set number of reps. Timed sets can be described as performing as many reps as possible in a certain amount of time. For example, take an athlete performing Push-Ups. The athlete will perform as many Push-Ups as possible in 30 seconds, rest, another set of max Push-Ups in 30 seconds, rest, and their last set of as max PushUps in 30 seconds. Again, add all the reps performed by the athlete and have the athlete try to beat that number the following week with the same amount of time and the same amount of rest. Once the athlete stops progressing, rotate the exercises.

15

Repetition-Effort Exercises 









DB Presses on Swiss Ball o Due to the instability of the ball, this exercise obviously increases the difficulty of this exercise as opposed to performing presses on a flat bench o Remember, have the athlete leave 1-2 reps in the take and not go to complete failure on the 1 st and 2nd sets. While on the 3rd set, have the athlete perform as many reps as possible, going to complete failure o Rest 2-3 minutes in between sets o This is the fashion in which most of the Repetition-Effort upper body exercises will be performed Barbell Bench Press o The regular Barbell Bench Press can also be used as an upper body Repetition-Effort exercise o Have the athlete perform this exercise with a weight that represents 50-60% of their 1RM o The athlete will perform as many reps as possible while leaving 1-2 reps in the tank, rest, perform a 2nd set while leaving 1-2 reps in the tank, rest, and then perform a 3rd set of as many reps as possible o Add all repetitions performed in all 3 sets and have the athlete beat that number in the following week 2-3-4 Board Press o The 2-3-4 Board Press is a favorite Repetition-Effort upper body exercise here at Defranco’s Training Systems o Have the athlete start off by performing reps off of the 2-Board o When the athlete’s bar speed starts to slow down, his partner will remove the 2-Board and immediately replaces it with the 3-Board. This will decrease the range of motion and allow the athlete to perform a couple reps more than he would be able to with the 2-Board o After the athlete starts to tire out on the 3-Board, have their partner remove the 3-Board and replace it with the 4-Board, letting their partner pump out as many reps as possible Dips o Dips are a bodyweight exercise that can be incorporated into Repetition-Effort training days o If the athlete can perform 30 reps, have them perform this exercise with either a weighted vest or a weight belt around their waist for 3 sets Barbell Push-Ups o Barbell Push-Ups are great variation of the Push-Up that can used on Repetition-Effort training days o To set this exercise up, simply lay a barbell at the bottom of a squat rack and perform Push-Ups o Performing Push-Ups in this manner increases the range of motion and also produces less stress on the wrist which you usually encounter when performing Push-Ups from the floor

16







Barbell Push-Ups + Bands o Once regular Push-Ups with the athlete’s bodyweight do not become a challenge anymore, increase the intensity of the exercise by placing a band around the back and then perform the exercise with the addition of the resistance of the band Suspended Push-Ups o Suspended Push-Ups are a great advanced version of the regular Push-Up o This exercise is performed by having the athlete use special straps (Blast Straps) that hang from the top of a squat rack or chin-up bar in which the athlete will perform a regular Push-Up o The intensity of this exercise can be increased by having the athlete perform this with their feet elevated Chin-Ups o Chin-Ups should be a staple in an athlete’s program o If an athlete is strong enough to perform a lot of Chin-Ups, incorporate them in their RepetitiveEffort training days

17

Unilateral Lower Body Training Single-leg exercises are of upmost importance for athletes because they develop balance, coordination, and flexibility. Also, it is important to understand that all exercises are performed in a full range of motion and are considered strength exercises, predominately with a quad strength emphasis. As of lately, the posterior chain, which consists of the low back, glutes and hamstrings, have been emphasized to a great deal in the fitness industry. With the importance of the posterior chain increasing, the importance of having a balanced body, which include other aspects of leg strength, has decreased. With athletes, strength and conditioning coaches really need to emphasize quad strength because most sports are played in a short distance, where most athletes never reaching their top speed on the playing field. These athletes play in sports which are consisted of predominately 10-30 yard bursts of speed and change of direction. When an athlete accelerates, the mechanics are much different than the mechanics of an athlete at topspeed. When an athlete is at top-speed, their body is in an almost upright position as opposed to an athlete accelerating, where their body almost has a 45⁰ lean. When an athlete runs with this forward lean, their quads are stimulated to a greater degree while also moving through a greater range of motion. With this being said, it takes a lot of quad strength for an athlete to go from a stop position to a start position while also accelerating at the same time. So, to train the quads is to the upmost importance not to just develop balance, coordination, flexibility, and single-leg strength but to also allow the athlete the ability to run faster. Unilateral Lower Body Exercises 





Single-Leg Squats o Single-leg squats are one of the most basic unilateral movements that can be used in any program o Simply have the athlete have their foot elevated by placing their foot on a bench, keeping an upright posture, sitting down, and standing up o Make sure that the athlete’s heel of the front foot stays in contact with the ground at all time when performing this exercise Single-Leg Squats – Front Foot Elevated o By elevating the front foot of the on the Single-Leg Squat, the difficulty of the exercise increases by increasing the range of motion o This exercise is a great way to develop dynamic flexibility in an athlete’s hip flexors Single-Leg Squats – Holding One Dumbbell o This exercise is another great variation of the Single-Leg Squat, where the athlete performs a Single-Leg Squat while holding one dumbbell instead of two o This challenges the athlete’s balance more than having the athlete hold 2 dumbbells while performing the exercise 18















Single-Leg “Speed Skater” Squats o This Single-Leg “Speed Skater” Squats are an advanced version of the Single-Leg Squat which strengthens and increases the endurance of the vastus medialus or the teardrop muscle of the quad o To perform this exercise, the athlete will first go all the way down, come halfway up, back down, and all the way up o 1 ½ reps will equal 1 rep in this exercise Suspended Chains – Single-Leg Squats o The Suspended Chains Single-Leg Squats is the most advanced version of the Single-Leg Squat o By suspending chains from the bar, the athlete’s balance is challenged while also overloading the athlete’s core musculature o Athletes should progress from a basic Single-Leg Squats to Suspended Chain Single-Leg Squat which is considered the most advanced Barbell Reverse Lunge o Have the athlete perform Barbell Reverse Lunges in a very specific manner o Coach the athlete to break at the knee of the stationary leg first to initiate the movement before stepping back with the opposite leg o While the athlete is breaking at the knee, also have the athlete incline their upper body forward as they are reaching back with the back leg o This technique places less stress on both the knees as well as overload the musculature of the quads Barbell Reverse Lunge + Knee Lift o This is another variation of the Barbell Reverse Lunge o By adding a knee lift, the athlete’s hip flexor is stimulated to a further degree than an athlete performing regular Barbell Reverse Lunges Barbell Reverse Lunges – Front Foot Elevated o This is another great variation of the Barbell Reverse Lunge o By having the athlete’s front foot elevated, the intensity of the exercise is increased by increasing the range of motion of the exercise Barbell Step-Ups o Barbell Step-Ups are another great exercise to include in any training program o To add additional variety to this exercise, have the athlete perform this exercise on different box heights and/or use a different barbell (safety squat bar, cambered bar, etc.) Barbell Step-Ups + Knee Lift o The intensity of the Barbell Step-Ups can be increased by adding a knee lift of the opposite leg o This is a great exercise for improving the sprinting speed of an athlete because the exercise is very sprinting specific o During the exercise, one leg is extending while other opposite leg is flexing which is the same mechanics of sprinting 19







Forward Sled Drags o The Forward Sled Drag is another great exercise to improve an athlete’s quad and glute strength o Have the athlete keep a 45⁰ angle and keep their knees in front of their toe Backward Sled Drags o The Backward Sled Drag is another great exercise to develop an athlete’s quads o Have the athlete grab the sled ropes, point their toes slightly out and take short quick steps with the sled Cross-Over Sled Drag o The Cross-Over Sled Drag is a great exercise to develop the lateral quadriceps muscle, the vastus lateralis o When performing this exercise, have the athlete keep their toes straight during the entire movement while crossing their legs in front of one another

20

Posterior Chain Training The low back, glutes, and hamstrings make up the “posterior chain”, which is considered the engine of the athlete. The posterior chain is where the athlete produces all of their power. With this being said, an athlete cannot be a great, powerful athlete while having weak posterior chain, so these muscles need to be trained. Unfortunately, a lot of athletes neglect training these muscles which can potentially be very detrimental to an athlete’s performance and power. Train the posterior chain and the results will speak for themselves. Lower Body Posterior Chain Exercises 











Glute-Ham Raise o Every weight room should have a glute-ham bench o This is considered one of the best exercises to develop the calves, hamstrings, glutes, and lower back o An athlete must do this exercise to strengthen their posterior chain Reverse Hyperextensions o The Reverse Hyperextension is one of the best exercises to develop the pure hip extension o This is a great exercise to develop the hamstrings, glues and lower back o In order to develop a great posterior chain, an athlete must do this exercise 45⁰ Back Raises o 45⁰ Back Raises are a great exercise to develop the low back, glutes and hamstrings o This is a very easy exercise to teach an athlete o The intensity of the exercise can be increased by: 1) Holding a weight 2) Having a barbell behind your back 3) Using bands Pull-Through o Have the athlete perform this exercise with a squat variation o Here the athlete will actually squat down by bending their knees a little bit more than they would when they perform a Regular Pull-Through o This makes the exercise less strenuous on the athlete’s lumbar spine o This is a great exercise to develop an athlete’s posterior chain Bent-Knee Back Bridge o This is an excellent bodyweight exercise to develop an athlete’s posterior chain o Have the athlete bend their knees while placing their heels on a bench o From here, have the athlete thrust their hips forward while squeezing their glutes together Single-Leg Back Bridge o This is a simple way to increase the intensity of the Regular Bent-Knee Back Bridge o Here the athlete will perform this exercise one leg at a tiem

21

o Have the athlete perform this exercise in the same manner as they would perform a Regular Bent-Knee Back Bridge 





Straight Leg Back Bridge o Another way to increase the intensity of the Back Bridge is to have the athlete perform the exercise with straight legs o Again, the athlete can be performed with either using both legs or one leg Swiss Ball Back Bridge + Leg Curl o The Swiss Ball Leg Curl develops both isometric and dynamic strength o Have the athlete perform this exercise by holding their hips in the air with their feet on top of the Swiss Ball, then have the athlete perform a Leg Curl, brining the ball in towards the athlete Upright Sled Walks o By having an athlete drag a sled with a more upright posture, the athlete’s hamstrings are stressed to a greater degree than having the athlete drag a sled using with their body at a 45⁰ angle

22

Uncommon Upper Body and Abdominal Exercises 











Barbell Bench Press Crunches o Barbell Bench Press Crunches are a great way to add resistance to an athlete’s abdominal training o Have the athlete perform this exercise by holding a barbell over their chest as if they were about to perform a Bench Press o From here, with their arms extended, have the athlete crunch up and push the barbell to the ceiling by bringing their shoulder blades off the bench Sprinter Sit-Ups o Sprinter Sit-Ups are a great ground based abdominal exercise o Have the athlete initiate this movement by bringing their body up as if they were going to perform a Sit-Up o At the last second, have the athlete fire one arm forward while bringing the opposite knee up towards their chest as if they were performing a sprinting motion o Have the athlete lay all the way down and repeat the same movement with their opposite arm and leg Barbell Russian Twists o To set up Barbell Russian Twists, place the bottom of a barbell in either the corner of a room or the corner of a power rack o Have the athlete grab the top of the barbell, lower the barbell to one side while looking straight ahead, then bring the barbell back to the center, and lastly, lower the barbell to the other side Low Pulley Swiss Ball Crunches o Low Pulley Swiss Ball Crunches are another great exercise to add resistance to any abdominal training o Have the athlete grab a low pulley rope and position themselves on a Swiss Ball so that their lower back is supported during the eccentric portion of the movement o From here, have the athlete perform a full Sit-Up Hip Flexor Band Pull-Ins o Hip Flexor Band Pull-Ins are a great exercise to strengthen the athlete’s abdominals and hip flexors o Simply choke a band around a secure piece of equipment o From here, have the athlete drive their knees up towards their chest while holding their head off of the ground o This exercise can also be performed on a low cable pulley Scarecrows o Scarecrows are great a exercise to strength the often overlooked muscles of the upper back of an athlete o This exercise is also a great way to get a dynamic stretch on an athlete’s pecs and shoulders 23











Face Pulls o Face Pulls is another great exercise to develop an athlete’s posterior deltoids, rhomboids, and the upper back musculature o Have the athlete grab a rope attached to a high pulley o From here, have the athlete pull the ropes toward their face while flaring out their elbows, squeezing the muscles of their upper back Kneeling “J” Pulldowns o Kneeling “J” Pulldowns is a great exercise to add variety to any lat and upper back training program o Have the athlete kneel down and grab a rope that is attached to a high pulley o Once the athlete is in this position, have the athlete initiate the movement by pulling the ropes straight down and then hooking the ropes in towards their stomach as if they were making the letter “J” Seated Dumbbell Power Cleans o Seated Dumbbell Power Cleans dynamically strengthens an athlete’s external rotators of the humorous as well as their upper back musculature o Have the athlete perform this exercise with fairly light dumbbells o The athlete will initiate this movement by shrugging their shoulders up towards their ears o From here the athlete will then dynamically externally rotate their arms at the top of the movement o Please note that the athlete’s elbows should be at a 90⁰ angle at the top of the movement and the athlete lowers the dumbbells, during the eccentric portion of the movement, under control L-Lateral Raise + External Rotation o L-Lateral Raise + External Rotation are less strenuous on an athlete’s shoulder joint than a regular Lateral Raise due to creating a more mechanical advantage by shortening the lever arm of the movement o The addition of the external rotation to the movement enables an athlete to strengthen the often overlooked muscles of an athlete’s external rotators o This combination movement is great for athletes with shoulder problems and/or athletes who throw often Bradford Presses o The Bradford Press is a exercise that combines a military press from behind the neck as well as in front of the neck o Have the athlete press the weight high enough to clear the top of their head, then have the athlete lower the weight behind their head to ear level o To complete the movement, have the athlete press the weight high enough to clear the top of their head and return the weight to the starting position o Pressing the weight in front of the neck and behind the neck equals 1 rep o Only athletes with healthy shoulders should perform this exercise 24











Dumbbell Side Presses o The Dumbbell Side Press is practically a Single-Arm Dumbbell Military Press o Having the athlete work unilaterally, one side at a time, allows for a less strenuous effect on the athlete’s shoulders o Have the athlete lean slightly to the opposite side of the working arm and simply press the dumbbell overhead Seated External Rotation – Elbow on Knee o This exercise strengthens 2 of the most overlooked muscles in an athlete’s body:  Infraspinatus  Teres Minor o These external rotators are often stretched out and weak due to daily activities as well as athletic bouts o Needless to say, it is important to add various exercises to strength these often overlooked muscles Dumbbell Floor Presses o The Dumbbell Floor Press is a great way to develop strength as well as static-overcome-bydynamic strength in the triceps and upper body o Have the athlete lower the dumbbells under control o Once the athlete’s triceps rest on the floor, have the athlete pause for a split second then explode the dumbbells up as fast as possible o This exercise can be performed with athlete’s legs straight or bent Alternate Dumbbell Bench Presses o The Alternate Dumbbell Bench Press is a great variation of the Dumbbell Bench Press o This exercise is an excellent way to increase an athlete’s shoulder strength as well as an athlete’s shoulder stability o Have the athlete perform a Dumbbell Bench Press 1 arm-at- a-time while keeping the nonpressing arm extended in the starting position Incline-Elbows Out- Triceps Extensions o The Incline-Elbows Out-Triceps Extensions is a great exercise to overload an athlete’s triceps o Have the athlete hold the dumbbells with their arms extended as if they were about to perform an Incline Dumbbell Bench Press o From here, have the athlete flare their elbows out while lowering the dumbbells to their upper chest o Once the dumbbells reach the athlete’s chest, have the athlete lift the dumbbells upward while extending their arms

25













Rolling Triceps Extensions o Rolling Triceps Extensions is basically a combination of a Dumbbell Bench Press with a neutral grip (palms facing eachother) and a Dumbbell Triceps Extension o Have the athlete lower the dumbbells to their chest as if they were going to perform a Dumbbell Bench Press o Once the dumbbells have reached the athlete’s chest, have them roll the dumbbells back behind their shoulders o From here, have the athlete shoot their elbows forward while extending their arms Band Piston Pushdowns o Piston Band Pushdowns are a great exercise to incorporate during the season due to the fact that this exercise puts very little stress on an athlete’s elbows and joints o Choke 2 bands at the top of a squat rack or cable crossover machine o Have the athlete perform a Triceps Pushdown 1 arm-at-a-time o High reps are recommended for this exercise Zottman Curls o Zottman Curls is a great exercise to develop an athlete’s elbow flexors and forearms o Have the athlete start this movement by performing a regular Dumbbell Curl with their palms up (supinated) o At the top of the movement, have the athlete turn the dumbbells so that their palms are facing the ground o From here, have the athlete lower the dumbbells slowly while keeping their elbows in and their wrists straight Iso-Hold Dumbbell Curls o Iso-Hold Dumbbell Curls is a great exercise to develop both isometric as well as dynamic strength o Have the athlete perform this exercise 1 arm-at-a-time o While having one arm performing an isometric contraction with their elbow locked at a 90⁰ angle, have the athlete perform Dumbbell Curls o Once all reps are completed on one side, have the athlete switch responsibilities Thick Bar Holds o Thick Bar Holds are a great way to develop an athlete’s grip and forearm strength o Have the athlete grab a thick barbell with an overhand grip (pronated) and hold the bar as long as possible o Perform this exercise at the end of the workout in a timed set fashion BNS Wrist Roller o The BNS Wrist Roller is a special strap that attaches either end of a barbell and allows an athlete to overload their forearms without their shoulders giving out first

26



Hex Dumbbell Pinch Gripping o Hex Dumbbell Pinch Gripping is a another great way to develop an athlete’s grip and forearm strength o Have the athlete grab the tops of a pair of hex dumbbells with their fingertips and hold them as long as possible o Perform this exercise at the end of a workout in a timed set fashion

27