chaos manual final

© 2007-2008 Chaos Training Manual – All Rights Reserved.www.ChaosTraining.com - Achieving Beyond Potential - www.DieselCrew.com

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http://www.ChaosTraining.com


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By Jim Smith, CSCSCopyright 2006-2007 by Jim Smith

The Diesel Crew, LLC

All rights reserved. No part of this manual may be reproduced ortransmitted in any form or by any means, electronic or mechanical,including photocopying, recording, or by an information storage andretrieval system, without the expressed written permission from Jim

Smith.



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Copyright © 2006-2007, The Diesel Crew, LLCAll Rights Reserved.

Published in the United States by:The Diesel Crew, LLCP.O. Box 806, Wyalusing, PA 18853Tel: 607.857.8997Email:[email protected]:www.DieselCrew.comwww.TheGripAuthority.comwww.ChaosTraining.com

Author: Jim Smith, CSCS, CFT, USAWManufactured in the United StatesFirst Edition: June 2007


mailto:[email protected]

http://www.DieselCrew.com

http://www.TheGripAuthority.com



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DISCLAIMERStrength training for all sports involves a potential risk for serious injury. The techniquesdiscussed and utilized in this manual are being demonstrated by highly trainedprofessionals. No one should attempt any of these techniques without proper personalinstruction from trained instructors. Anyone who attempts any of these techniques,under supervision or not, assumes all risks. The Diesel Crew, LLC, DieselCrew.com, norany partners of The Diesel Crew, LLC shall not be liable to anyone for use of any ofthese exercises, drills or instructions.

This Chaos Training Manual is informational only. The data and information containedherein are based upon information from various published as well as unpublishedsources and merely represents training, strength and power development literature andpractice as summarized by the authors and editors. The publisher of this manual makesno warranties, expressed or implied, regarding the currency, completeness or scientificaccuracy of this information, nor does it warrant the fitness of the information for anyparticular purpose. This summary of information from unpublished sources, books,research journals and articles is not intended to replace the advice or attention ofhealth care professionals. It is not intended to direct their behavior or replace theirindependent professional judgment. If you have a problem with your health, or beforeyou embark on any health, fitness or sports training programs, seek clearance from aqualified health care professional.

COPYRIGHT ©

Copyright © 2006-2007 The Diesel Crew, 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 anyinformation storage or retrieval system, without permission in writing from the author. Theauthor and publisher disclaim any responsibility for any adverse effects orconsequences from the misapplication or injudicious use of the information presentedin this text. Inquiries should be addressed to The Diesel Crew, LLC, PO Box 806,Wyalusing, PA 18853, USA.

For complete information on all of the Diesel Crew’s products and more valuableinformation available to help you get incredible results in your training, visitwww.DieselCrew.com and www.TheGripAuthority.com.

TERMS & CONDITIONS

1. I am aware that The Diesel Crew, LLC, and its members Jim Smith and Jedd Johnson,are not medical doctors and are not qualified to determine a participant's physicalcapability to engage in strenuous exercise.2. Medical clearance from my physician may be required prior to participation in anyexercise 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 PARTICIPATINGIN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUALIN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, IAGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THENEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCHCLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAMRECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICHMIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION INTHIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE ANDRELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST THEDIESEL CREW, LLC, JIM SMITH AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES(COLLECTIVELY THE DIESEL CREW, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHERDAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION ORPARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TORELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY WHATSOEVERFOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES ORDAMAGES.



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Table of Contents Foreword ....................................................................................................................... 22

Preface.......................................................................................................................... 23

Dedication .................................................................................................................... 25

Definition ....................................................................................................................... 29

SECTION I: THE FOUNDATION

Chapter 1

The Evolution of Chuck Norris ....................................................................................... 32

The Evolution of Jim Thorpe.......................................................................................... 36

The Evolution of Odd Objects ...................................................................................... 38

Chapter 2

Planes of Movment....................................................................................................... 41

Movement Patterns ...................................................................................................... 42

Athletic Movement Patterns Grid ................................................................................ 46

Stay Neutral................................................................................................................... 48

Forces, Mobility and Rotation ...................................................................................... 50

Rotational Movement Progression............................................................................... 54

Bracing .......................................................................................................................... 58

Vasily the Champion .................................................................................................... 65

Chapter 3

Methods of Strength Training ....................................................................................... 67

Classification of Means................................................................................................. 69

Classification of Means Example - Basketball ............................................................. 73

Classification of Means Example - Boxing................................................................... 75

Methods of Training Strength Grid ............................................................................... 77

Volume & Intensity........................................................................................................ 78



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Prilepin’s Table............................................................................................................... 78

Force Velocity Curve.................................................................................................... 80

Strength Dominant........................................................................................................ 90

Speed Dominant........................................................................................................... 93

Chapter 4

Accommodating Resistance....................................................................................... 96

Accommodating Resistance Loading ........................................................................ 99

Speed Strength ........................................................................................................... 104

Reactive Strength ....................................................................................................... 109

Chaos Reactive Series................................................................................................ 120

Reactive Strength Progression ................................................................................... 130

Speed Strength Continuum........................................................................................ 139

Strength Speed ........................................................................................................... 140

Pulling It All Together................................................................................................... 141

The Strength Continuum Graph................................................................................. 143

Accumulation of Progressive Functionality ............................................................... 144

SECTION II: THE PROTOCOLS

Chapter 5

The Protocols............................................................................................................... 153

Powerlfiting.................................................................................................................. 156

Powerlifting Benefits.................................................................................................... 157

Powerlifting Supplemental Exercises.......................................................................... 157

Weightlifting................................................................................................................. 158

Weightlifting Benefits................................................................................................... 160

Weightlifting Top-Down Training Progression............................................................. 160

Weightlifting Supplemental Exercises ........................................................................ 161

Strongman Training..................................................................................................... 165

Strongman Benefits..................................................................................................... 166

Strongman Common Exercises .................................................................................. 168

Odd Objects................................................................................................................ 169



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Odd Object Benefitss ................................................................................................. 170

Odd Object COG Study............................................................................................. 171

Odd Object Common Exercises................................................................................ 175

Odd Object Implementss........................................................................................... 176

Odd Object - The Switch............................................................................................ 177

Odd Object - Gametime ........................................................................................... 178

Kettlebells.................................................................................................................... 180

Kettlebell Benefits........................................................................................................ 181

Kettlebell Common Exercises..................................................................................... 181

Grip Strength ............................................................................................................... 183

Grip Strength Benefits ................................................................................................. 185

Grip Strength Sport Specificity.................................................................................... 186

Grip Strength Case Studies......................................................................................... 188

Grip Strength Common Exercises .............................................................................. 190

Grip Strength Programs .............................................................................................. 195

Bodyweight Training ................................................................................................... 203

Bodyweight Training Benefits ..................................................................................... 203

Bodyweight Training - Common Exercises................................................................. 206

Partner Assisted Bodyweight Training ........................................................................ 207

Partner Assisted Bodyweight Training Benefits .......................................................... 208

Partner Assisted Bodyweight Training - Common Exercises...................................... 208

Manual Resistance Training........................................................................................ 211

Manual Resistance Training Benefits.......................................................................... 212

Manual Resistance Training - Common Exercises..................................................... 213

SECTION III: THE CHAOS THEORY

Chapter 6

What is Chaos? ........................................................................................................... 216

Isolation Becomes Integration ................................................................................... 218

Conventional vs. Non-Convention ............................................................................ 226

The Diesel Method ...................................................................................................... 228

Movement Under Tension .......................................................................................... 228

Extension of the Movement ....................................................................................... 229



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Extension of the Movement Categories.................................................................... 231

Extension of the Movement Examples....................................................................... 239

Instability Training........................................................................................................ 242

Ground Based Instability............................................................................................. 248

Chapter 7 – The Chaos Training System

The Chaos Training System......................................................................................... 254

Chaos Benefits ............................................................................................................ 255

How to Create a Chaos Exercise............................................................................... 259

Where to Put Chaos Exercises.................................................................................... 261

Chapter 8 – The Considerations

Training Considerations .............................................................................................. 263

Unilateral Training........................................................................................................ 264

Contralateral Training Effects..................................................................................... 265

Co-contraction ........................................................................................................... 267

Serape Effect .............................................................................................................. 271

Vibration Training ........................................................................................................ 282

Muscle Raking............................................................................................................. 286

Ground Based Training with Free Weights................................................................. 294

Integrated Movement................................................................................................ 295

Train with Odd Objects............................................................................................... 296

Train Explosively........................................................................................................... 299

The Shock Principles.................................................................................................... 300

Train Grip Strength ...................................................................................................... 308

The Diesel Method ...................................................................................................... 309

Train for Balance......................................................................................................... 311

Reverse Movements ................................................................................................... 315

Chaos Training ............................................................................................................ 324

Increase Work Capacity ............................................................................................ 324

Increase Mental Capacity ......................................................................................... 325



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Chapter 9

The Kinetic Chain........................................................................................................ 332

The Progression Model................................................................................................ 338

Mobility vs. Stability ..................................................................................................... 346

Assessments................................................................................................................. 355

SECTION IV: THE WORKOUTS

Chapter 10

Warm-ups .................................................................................................................... 361

The Workouts............................................................................................................... 368

Sample Conjugate Program...................................................................................... 369

Sample Undulating Periodization Program ............................................................... 374

Sample EDT Program .................................................................................................. 384

SECTION V: THE BONUS SECTION

Bonus 1: Strength Continuum Graph......................................................................... 388

James Smith – PowerDevelopmentInc.com

Bonus 2: How to Stabilize the Neck During Heavy Lifts ............................................ 390

Jim Smith, CSCS – DieselCrew.com

Bonus 3: The Secret of the Double Breath................................................................. 393


Bonus 4: The Revolutionary Double Foam Rolling Technique.................................. 400


Bonus 5: Core Statics III ............................................................................................. 418


Bonus 6: Youth Strength Training ............................................................................... 442

Zach Even-Esh – UndergroundStrengthCoach.com

Bonus 7: Audio Interview – Fat Loss Secrets

Alwyn Cosgrove – AlwynCosgrove.com – (accompanying CD)

Bonus 8: Audio Interview – How to Get Jacked

Jason Ferruggia – RenegadeTraining.com – (accompanying CD)



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SECTION VI: THE EXERCISE INDEX

Horizontal Push / Pull

The Chaos Factor........................................................................................................ 468

Force Vectors.............................................................................................................. 468

Chaos Rope Series

Rope Flyes ................................................................................................................... 473

Unilateral Rope Roll-Outs............................................................................................ 474

Bilateral Rope Roll-Outs .............................................................................................. 475

Rope Rows................................................................................................................... 476

Rope Drop-ins.............................................................................................................. 477

Rope Cyclones............................................................................................................ 478

Smitty Chaos Series

The Setup..................................................................................................................... 480

Bridging........................................................................................................................ 483

Rows............................................................................................................................. 484

1 Leg Rows .................................................................................................................. 486

Alternating Rows ......................................................................................................... 487

1 Leg Alternating Rows ............................................................................................... 488

Retractions .................................................................................................................. 489

Pop-Ups ....................................................................................................................... 490

Chaos Band Series

Protractions – Level 1 .................................................................................................. 495



Retractions .................................................................................................................. 498

Push-Ups – Level 1 ....................................................................................................... 499

Push-Ups – Level 2 ....................................................................................................... 499

Push-Ups – Level 3 ....................................................................................................... 500



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Push-Ups – Level 4 ....................................................................................................... 501

Push-Ups – Level 5 ....................................................................................................... 502

Dowel Rod Push-Ups................................................................................................... 503

Pinch Push-ups ............................................................................................................ 503

Ripper Push-Ups........................................................................................................... 504

Side Rows - AR............................................................................................................. 506

The TNT Series

TNT Barbell Bench Press............................................................................................... 510

TNT Incline DB Bench Press ......................................................................................... 511

TNT Bent Over Rows .................................................................................................... 512

Various Exercises

Knitting Needles.......................................................................................................... 514

Standing Squat Rows.................................................................................................. 519

Chaos Supine Rows .................................................................................................... 520

Chaos Bent Over Rows............................................................................................... 521

Tire Grappling.............................................................................................................. 522

Chaos Bridging Series

CBS Side Pulls – Level 1 ............................................................................................... 526



CBS Side Presses.......................................................................................................... 528

CBS Side Snatches ...................................................................................................... 529

Back Extension / Row Combo 1................................................................................. 530



Back Extension / DB Shoulder Press............................................................................ 533

Back Extension / Forward Laterals ............................................................................. 534

Back Extension / Posterior Flyes.................................................................................. 535

Back Extension / Rippers............................................................................................. 536



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Vertical Push / Pull

Chaos Pull-Up Series

Grip Specific Components......................................................................................... 540

Climbing Hold Pull-Ups................................................................................................ 541

CPS Forward Jumps .................................................................................................... 542

CPS Lateral Jumps (LJ)................................................................................................ 543

CPS Partner Pushes – Forward.................................................................................... 546

CPS Partner Pushes - Backward ................................................................................. 547

CPS Partner Pushes - Diagonal................................................................................... 548

CPS Band Rippers........................................................................................................ 549

CPS Band DB Rippers .................................................................................................. 551

CPS Band Anchored- Alternate Setup ...................................................................... 554

MMA Guard Pull-Ups................................................................................................... 555

Kettlebell Pull-Ups........................................................................................................ 556

Jungle Gym................................................................................................................. 557

Chaos Press Series

CPrS Yoke Press ........................................................................................................... 561

CPrS Split Stance Military Press ................................................................................... 562

CPrS Double Band Explosions..................................................................................... 563

CPrS Single Band Explosions ....................................................................................... 564

CPrS Unilateral DB Press .............................................................................................. 565

CPrS TNT Press .............................................................................................................. 566

CPrS TNT to OH Walking.............................................................................................. 567

CPrS Fulcrum Pressing ................................................................................................. 568

CPrS Kneeling Sandbag Pressing ............................................................................... 569

Hip Dominant

Dynamic Hip Warm Up (DHW) ................................................................................... 573

DHW Quad Extensions ................................................................................................ 575

DHW Tin Man Flexors ................................................................................................... 576

DHW Hip Flexors 1........................................................................................................ 578



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DHW Hip Flexors 2........................................................................................................ 579

DHW Tin Man Extensors............................................................................................... 580

DHW Supine Bridging.................................................................................................. 581

DHW Unilateral Supine Bridging ................................................................................. 581

Hip Crawlers ................................................................................................................ 582

Hip Crawlers - AR......................................................................................................... 583

Hip Grapplers - AR ..................................................................................................... 584

Grappling Situps.......................................................................................................... 585

Stiff Legged Stone Lifts................................................................................................ 587

Cradle Lifts................................................................................................................... 588

Wrist Roller Roll-Outs.................................................................................................... 589

Sumo Stance / Snatch Grip Snatches ....................................................................... 590

Keg Pullthroughs ......................................................................................................... 591

Sandbag Pullthroughs ................................................................................................ 592

Sandbag Pullthroughs / High Pull Combo................................................................. 593

Chaos Kettlebell Series

Power Bombs .............................................................................................................. 595

MDP – Angle 1… ......................................................................................................... 597

MDP – Angle 2............................................................................................................. 598

MDP – Angle 3............................................................................................................. 599

MDP – Angle 4............................................................................................................. 600

Kettlebell Assaults........................................................................................................ 601

Quad Dominant

Bilateral Band Squats.................................................................................................. 603

Unilateral Band Squats................................................................................................ 604

Overhead Lunges....................................................................................................... 605

Partner Assisted Bodyweight Lunges ......................................................................... 606

Kettlebell Lunges......................................................................................................... 606

Chain Lunges .............................................................................................................. 606

Lunge Rippers – Angle 1............................................................................................. 607




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Overhead Drop Shots................................................................................................. 608

TNT Front Squats .......................................................................................................... 609

TNT Zercher Squats (with M T).................................................................................... 609

Tire Front Squats .......................................................................................................... 610

Tire Jammers ............................................................................................................... 610

Odd Object Front Squats ........................................................................................... 611

Odd Object Shoulder Squats ..................................................................................... 612

Chaos Bulgarian Split Squats...................................................................................... 613

KB Kip Ups.................................................................................................................... 614

Chaos Donkey Kicks ................................................................................................... 615

COT Jumps .................................................................................................................. 617

GPP

Sandbag Rippers ........................................................................................................ 622

Fulcrum Sled Pushing .................................................................................................. 624

Fulcrum Sled Pulling .................................................................................................... 626

Kettlebell Sled Pulls...................................................................................................... 627

Keg Sled Cleans.......................................................................................................... 628

Sandbag Sled Cleans................................................................................................. 629

Sled Dragging Band Rippers ...................................................................................... 630

Sled Dragging Rope Rippers ...................................................................................... 630

Sled Dragging Rippers with Sandbag........................................................................ 631

Tire Flipping.................................................................................................................. 632

Tire Flipping / Sled Dragging Combo ........................................................................ 632

Bear Crawling – Upper - AR........................................................................................ 633

Bear Crawling – Lower - AR........................................................................................ 634

Bear Crawling – Upper / Lower - AR .......................................................................... 635

Bear Crawling Rippers ................................................................................................ 637

TNT Zercher Walks........................................................................................................ 638

Sandbag Clean Get-Ups............................................................................................ 639

Sandbag Shoulder Get-Ups ....................................................................................... 640

Sandbag Overhead Get-Ups..................................................................................... 641



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Chaos Grip Series

Wrist Rolling Sled Dragging......................................................................................... 643

Around the Worlds ...................................................................................................... 644

Horne Plank - Chains................................................................................................... 645

Horne Planks - Bands .................................................................................................. 646

Rolling Thunder Side Pulls - AR.................................................................................... 647

Blockweight Tossing .................................................................................................... 648

One Hand Sledgehammer Walking .......................................................................... 649

Chaos Core Series

Rocky’s ........................................................................................................................ 651

Rocky Rippers.............................................................................................................. 652

Janda Sit-ups............................................................................................................... 653

Decline Situp Rippers .................................................................................................. 654

Tire Rotations ............................................................................................................... 656

Rotational Tire Sled Dragging..................................................................................... 657

Kettlebell Rotations..................................................................................................... 659

Seated Sandbag Rotations........................................................................................ 661

KB Sit-Ups ..................................................................................................................... 662

KB OH Sit-Ups............................................................................................................... 663

Chaos Sit-Ups .............................................................................................................. 664

Rotational Sandbag Rippers ...................................................................................... 665

Quadruped Thoracic Rotations ................................................................................. 666

Chaos Shock Series

Shock - Kettlebell Backward Throws .......................................................................... 668

Shock - Sandbags Rotational Throws......................................................................... 670

Shock - Sandbags Seated Rotational Throws ........................................................... 672

Shock - Sandbags Backward Throws......................................................................... 673

Shock - Sandbags Drop Squats – Version 1............................................................... 674

Shock – Sled Dragging with Rotational Sandbag Throws........................................ 675



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SECTION VII: THE EXPANSION PAKS

EXPANSION PAKS

Expansion Pak 1 Place Holder.................................................................................... 676





SECTION VIII: THE CONCLUSION

Conclusion

Conclusion .................................................................................................................. 681

About the Author........................................................................................................ 683

Other Diesel Products ................................................................................................. 683

References .................................................................................................................. 684

Index............................................................................................................................ 687



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“Inward calm cannot be maintained unless physical strength isconstantly and intelligently replenished. “

- Buddha

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Foreword

It’s often said that, “A great coach doesn’t see an athlete for what they are now, but as

what they can become in the future.”

Following that mantra, Jim Smith is a great coach.

It’s one thing to understand the human body; its intricacies, how to train it appropriately,

the science of training, etc.

But there’s also another side – one less talked about in the scientific community, but

one that’s no less important. It’s the art of training, and any great coach you talk to

knows of its importance.

Jim Smith has made a living perfecting the art of coaching, and “Chaos Training” is his

masterpiece.

Jim has studied the best in the industry, learning the craft and figuring out the optimal

ways to train the human body. But, unlike many others, Jim is more creative and

innovative than the common coach. He utilizes the core principles, but then takes

them to the Nth degree.

Chaos Training takes the science of training, infuses Jim’s creative concepts, and does

what many coaches fail to do – he makes training fun again.

Whether you’re a coach who wants to take your athletes to the next level, or simply a

dedicated weight trainer that wants to improve your performance in the gym, Chaos

Training will not only get you there – but you’ll enjoy the ride as well.

Mike Robertson, M.S., C.S.C.S., U.S.A.W.

President, Robertson Training Systems

www.robertsontrainingsystems.com


http://www.robertsontrainingsystems.com


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Preface

“Chaos Theory”as demonstrated by Edward Lorenz in 1960, suggests that as a small

random change is introduced into a system, it causes a ripple effect that can

overwhelm and change the long term behavior of the system. Henri Poincare further

determined that unless these initial changes could be defined and measured, the

outcome or deviation caused by these ripples could never be predicted.

Sport, by nature, is also dictated moment to moment, by randomness and the athlete’s

reaction to this randomness. A small change in play, a step too late, a push from the

side can all radically change the ongoing sequence of events. The athlete must

intuitively react and then make decisions in a split second.

Subsequently, the athlete’s performance is determined by their ability to overcome

these unanticipated stimuli and is dependent upon their current level of adaptation

acquired from their strength, skill and cognitive training means.

The only constant is that of the effort of the athlete and of the unpredictability of the

reactions the athlete will have to make in order to perform and execute.

When we first acknowledge the complexity of sport we can then start the preparation of

our athletes for its demands. Our goal is to create adaptations that will have the most

potential transfer to their respective sport(s.)

The majority of strength training means by which we build and develop strength and

speed have, up to this point, been limited to stationary movement patterns that are

linear and predictable in nature. Adding general specific exercises that potentially

address the adaptations required to randomly execute full range movements will

compliment your current foundational strength training strategies. If we can strengthen

the athlete in response to random stimuli we will be able to further bridge the gap

between our strength training adaptations and sports performance.



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Tom Myslinki’s thesis, The Development of the Russian Conjugate Sequence System,

in discussing Verkhoshansky and the “Criterion of SPP” states, “For example, sports

played in a non-programmable environment, require explosive reactive-ballistic

muscular tension with definite multi-planar movement patterns. Solely installing an

Olympic lifting program, or a vertical plyometrics program, improves the vertical

component. However, this ignores the other directions of actions and their

corresponding muscle development since these sports also contain a large horizontal

and lateral component.”

The goal of the Chaos Training Manual is to address this requirement.

Jim Smith, CSCS

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Dedication

This manual is dedicated to all athletes.

Those who greatly influenced the creation of this manual are:

Alwyn Cosgrovealwyncosgrove.com – for his courage

Jedd Johnsondieselcrew.com - for his never say die attitude

Eric Cresseyericcressey.com – for his willingness to challenge conventional thought

Mike Robertsonrobertsontrainingsystems.com – for his dedication to others

James Smithpowerdevelopmentinc.com – for his insight and patience

Jim Wendlerelitefts.com - for his relentless pursuit of the true meaning of life

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Also dedicated to my girlskelly, ashley, maddie, emma

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cha os [key-os]

–noun

1. a state of utter confusion or disorder; a total lack of

organization or order. (1, Websites)

2. any confused, disorderly mass: a chaos of meaningless

phrases. (1, Websites)

3. the infinity of space or formless matter supposed to have

preceded the existence of the ordered universe. (1, Websites)

4. a reactive means by which potential cumulative improvements

in strength, reactivity, kinetic coordination and cognitive response

can be attained and produced by non-linear, random stimuli in a

progressive training environment where adaptations are achieved by

overcoming a destabilization of the kinetic chain, generating a

potential reactive “shock” expression and improving the athlete’s

ability to generate and absorb force.



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“We do not rise to the level of our expectations; we fall to the level ofour training.”

- Achilochus



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SECTION IThe Foundation

Chaos Training Manual



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The Evolution of Chuck Norris

Let me ask you a question.

When you think about 7 time world karate champion Chuck Norris –

what powerful image comes to mind? Was it the shredded Chuck

from Way of the Dragon - where he fought and ultimately gets

choked out by Bruce Lee?

Was this the image that came to mind?



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Or was it this image?

Total Gym Hunk! Where’s Christy?

As a whole, our society treasures the quick fix, the quick solution.

Well let me tell you right now – there is no easy solution when it

comes to training athletes and building strength.

The Total Gym is a prime example of society seeking the easy fix.



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Even our boy Chuck Norris has progressed from:

Bruce Lee Total Gym

Now, I don’t mean to pick on Chuck, but my point is, you must get

out of the mindset that machines (open kinetic chain exercises or

OKCE) and quick fixes will get you where you want to go, regardless

if you are an elite athlete or you are a fitness professional.

The goal of this manual is sport specific athletic development, so

you won’t find any discussions about machines from this point on –

but I wanted to level set you here at the beginning of the manual.

“Hard work ain't so easy, strength training is just plain old hard work

and it ain't easy.”

- Mike Berry

Even though the Total Gym is what is wrong with this country, there

is a movement - a movement to bring Chuck’s mojo back! Back to

the days of his martial arts glory! This movement is small but has

been documented widely on the Internet.

What am I talking about?



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I am talking about a list describing Chuck Norris’ prowess, his great

strength, his ultimate and absolute power. If we are successful

documenting these strengths we will ensure that no one will ever

forget… .never forget again.

Here are some of my favorites from this ever-growing list.

The Little Known Facts about Chuck Norris

1. Anyone can piss on the floor; Chuck Norris can shit on the

ceiling.

2. When Chuck Norris gives you the finger, he's telling you how

many seconds you have left to live.

3. The quickest way to a man's heart is with Chuck Norris's fist.

4. The chief export of Chuck Norris is pain.

After that quick laugh, let’s get back to my point. Get off the

machines and get on your feet. We must get back to lifting weights!

If you see a strength coach using anything close to a Total Gym –

punch him in the face.

Let’s check out one of the original iron men.



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The Evolution of Jim Thorpe

In the early 1900’s there was a young

man who, without an athletic

background or any type of strength

training – unknowingly began his quest

to become one of the most versatile

athletes of his time. Participating in

many different sports including track

and field, baseball and football, this

troubled youth went on to became a football All-American and the

1912 Olympic gold medalist in the

pentathlon and the decathlon.

This man was Jim Thorpe

Genetically gifted? Definitely? But

how did Thorpe seemingly excel as soon

as he put on his first pair of cleats?

What few people know about Jim is that he worked on a farm during

his entire childhood. This is bust ass work for anyone; especially

back in the day when they didn’t have the fancy equipment we have

now.



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You can just see Jim pitch forking some hay, taking never ending

buckets of water out to the livestock or maybe even see him building

a rock fence down around the border of the farm. Over the years

and before his athletic career even started, Jim was laying his

strength foundation on the farm everyday.

To build this high level of strength, Jim didn’t have fancy equipment.

No Olympic bars, no spandex shorts, no chalk, no bench press, no

med balls, not even a cell phone to talk on in between sets. So

what tools did he have?

Well, think about it, he had natural stones, hay bales and buckets of

water. Sound familiar?



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You’re right!

These implements do look familiar! Odd objects maybe? Of

course! Imagine Jim throwing these things around for years as a

youth?

Well, we’ve certainly evolved since then, or have we?

The Evolution of Odd Objects



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With the emergence of odd object and strongman protocols being

implemented into strength programs – we have come full circle.

So there you have it – Jim endured tough, ass-busting hard work

day in and day out. That, along with superior genetics, was the

reason he could dominate in all of his strength endeavors with little

to no experience.

Do you think Jim Thorpe thought to himself,

“I need to get my 3 sets of leg extensions

in before the end of my workout, or I’ll

loose my teardrop!” or “Man, those cable

crunches really busted me up!?”

That is hilarious.

Farm work is heavy, randomly loaded

movements that are ground based and

occur in multiple planes!

This should be the criteria for all exercises

included in good strength programs.

Implementing these types of exercises into your routine will ensure

functional adaptations for your athletes. When choosing exercises

for your programs, you must ensure functional adaptations, i.e. the



40

ones that will provide us with the most potential carryover to athletic

performance.

What is sport? At its simplest, it can be described as random

expressions of speed, power and agility. The random component in

this definition we will define as Chaos. Chaotic movements

incorporated into strength training sessions will amplify our abilities

to functionally adapt to these stimuli.

Before we begin to understand why Chaos must be integrated into

strength programs, we must first establish certain known factors that

will form the basis of our knowledge as we move toward developing

more complex thoughts.

We will now discuss:

§ planes of movement

§ athletic movement patterns

§ how to load and express power through these movement

patterns

§ how these movement patterns can be classified as they

pertain to an individual’s sport

§ how loading these movement patterns is accomplished within

different strength training protocols, and

§ an overview of different strength training protocols.

Let’s get started.



41

Planes of MovementJoint articulations within the three planes of movement can be

defined and characterized as follows:Plane Axis Movements / Articulations

Sagittal Medial-Lateral Flexion / Extension

Dorsiflexion / Plantar Flexion

Anterior / Posterior Pelvic Tilt

Frontal (Coronal) Anterior-Posterior Abduction / Adduction

Lateral Flexion / Lateral Tilt

Inversion / Eversion

Transverse Longitudinal Internal / External Rotation

Pronation / Supination

Horizontal Abduction /

Adduction

(4, Websites)

A concept we will elaborate on in more detail later, is Movement

Under Tension or M T.

T is defined as externally loading the athlete as

they move across a distance, from point A to point B.

Adaptations derived from dynamically (or

progressively) loading the athlete include increasing

their ability to absorb force, regulate breathing,

stabilize dynamically and demonstrate mental

toughness. The athlete can be loaded unilaterally,

bilaterally, progressively or randomly. Some examples include;

accelerated or decelerated band training, sled dragging, sandbag



42

walking, general GPP work, yoke walking, overhead lockout walks

and so on.

Movement Patterns

“… the entire movement pattern, rather than the strength of single

muscles or the movement of single joints, must be the primary

training objective.” (22, Publications, Zatsiorsky)

As we start to analyze athletic movement patterns we must be very

aware of complex movements, i.e. a combination of one or more



43

movement patterns performed in sequence which can be

progressed toward random execution.

We will also look at the importance of reverse movement patterns

and why they must be considered if we hope to ensure balance of

musculature, neural efficiency and optimal power potential.

We will start by explicitly stating the most basic of movement

patterns and then try to analyze them in greater detail.

Basic Movement Patterns

§ horizontal push / pull

§ vertical push / pull

§ quad dominant

§ hip dominant

Horizontal and vertical push / pull movements can be easily

determined, so it then becomes an issue of how we distinguish

the difference between quad dominant and hip dominant

movements.

These are two movement patterns that cause the greatest

confusion for strength coaches.



44

Ian King loosely defines quad dominant / hip dominant

movements as:

“Remember, my definition of quad dominant is any leg

exercise where the trunk is relatively vertical (i.e. neutral or

slightly bent, but not exceeding roughly 45 degrees flexion.)

Here's the formula I use to decide whether an exercise is hip

or quad dominant. Any lower body exercise where the trunk

remains at or above 45 degrees of flexion, I loosely call a quad

dominant exercise. The squat is a good example of this. Any

leg exercise where the trunk is flexed greater than 45 degrees

I loosely call a hip-dominant exercise. The deadlift would be

an example. “(6, Articles, King)

This is pretty straight forward and it makes sense!

With Ian’s direct influence and some discussions with James Smith

(powerdevelopmentinc.com), I have taken both of their examinations

of movement patterns and have since adapted, consolidated and

added some of my own interpretations.

Remember, the goal of trying to classify these functional movements

is to identify which ones are important and will provide the most

potential carryover to your athlete’s individual sports. These

functional movement patterns are identified, prioritized, reviewed



45

and documented in the athlete’s needs analysis. They are then

refined as the competition year progresses, as the athlete’s

strengths and weaknesses are developed and as goals are

redefined. Subsequently, this will allow us to prioritize their use

within their strength training model.

Here is my take on how to examine and categorize athletic

movement patterns, with the hopes of making them simple and easy

to understand.



46

Athletic Movement Patterns Exercise ExamplesUpper Body(Unilateral / Bilateral)

Horizontal Pull, Horizontal Push Bent Over Rows, Sandbag Floor

Press, Push-Ups, Face Pulls

Vertical Pull, Vertical Push Pull-Ups, Military Press, Shrugs,

Power Shrugs, DB Press

Lower BodyExtension (Bilateral / Unilateral)

Double X – Knee / Hip Extension Powerlifting Squat, Lunges,

Deadlifts

Triple X – Ankle / Knee / Hip Extension Power Cleans, High Bar Squats,

Olympic Lift Variations

Quad X – Ankle / Knee / Hip / Shoulder (Flexion) Throws; Med Balls, KBs,

Sandbags, Dumbbells, Thrusters

Torso Loaded (Bilateral / Unilateral)

Hip Flexion / Trunk Weighted Sit-ups

Hip Extension / Trunk Good Mornings, Back Extensions,

Romanian Deadlifts

Lateral Flexion Saxon Bends, Side Bends

Torso Rotations (Transverse, Horizontal) Throws; Med Balls, KBs,

Sandbags, Dumbbells, Thrusters

Knee Flexion / Hip Extension Glute-Ham Raise (GHR)

Trunk Loaded (Bilateral / Unilateral)

Hip Flexion Hanging Leg Lifts

Hip Extension Reverse Hyperextensions

Knee Flexion Band / Med Ball Leg Curls



47

You can see that when we start breaking down these movement

patterns, exercises can be identified to target the primary

musculature involved in these movements and the speed at which

the movements can occur. It is this attention to detail in the needs

analysis that will pay big dividends in your athletes’ success.

But, for the purpose and simplicity of the exercise index in this

manual, we will stick with the broader, more general categories for

movement patterns, as defined by Ian King.

Horizontal Push / Pull


Quad Dominant

Hip Dominant

NOTE:

Explicit understanding of the term torso rotation is required before

we proceed. It is true that the summation of specific kinetic

segment articulations create torso rotation (similar to many sport

specific movements like throwing, batting or punching) but attention

must be paid to which segments transfer the power and which

segments amplify the power. See Assessments for additional

information.



48

Stay Neutral

What is neutral?

This is neutral! Check out this Chinese lifter’s back – specifically the

lower lumbar and thoraco-lumbar regions. Straight as an arrow!

Neutral means braced and locked into a fixed lumbar position. If

you focus on remaining neutral under load (with coordinated

bracing) you will have the greatest potential to remain injury-free

AND the greatest potential to transfer and express optimal power.

When you allow your athletes to move out of this optimal neutral

position, you will be making a big mistake. A back injury (end plate

fracture, bulged discs) can occur acutely or through repetitive



49

stresses accumulated through non-optimal patterning while the

athlete is under tension. A non-optimal position would include

rounding your back during a pulling movement or creating lumbar

spine rotation during rotational movements. The goal is to always

focus on quality form over quantity of volume!

Stuart McGill states that when analyzing rotational movements the

lower lumbar must remain fixed and stable, with rotation achieved

across the thoracic spine. If rotation creating torque across L-spine

vertebrae is promoted, this destabilization will most likely predispose

the athlete to injury.

During strength training sessions, grooving proper form through

bracing and maintaining a neutral spine can be controlled to some

extent. With the nature of athletics, however this can never be

guaranteed on the field of play.

That is why strongman and odd object protocols have regained

popularity recently because of their non-optimal and random loading

of the athlete. In addition to training heavy linear movements,

incorporation of some non-conventional training means will provide

more functional carryover and less likelihood of injury. More on this

topic later.

But remember, sport is not done under heavy load, but rather with

random expressions of power, which means the forces that need to

be overcome and controlled (stabilized) are substantial.



50

Forces, Mobility and Rotation

Let’s elaborate on rotational movement mechanics.

In this example we will analyze one of the most extreme rotational

movements found in sport; batting in baseball. Do you think an elite

baseball player is creating lumbar spine rotation during their swing?

The answer should be NO!

That is a misconception! Frame by frame

analysis of a baseball swing actually shows

the lumbar spine remains in neutral!

Imagine creating a box whose corners are

both shoulders and the lumbo-pelvic hip

complex (pelvic girdle.) Your goal is to not

distort the bottom of the box and maintain

right angles as movement is initiated and

executed.

Rotational forces are then increasingly amplified and translated from

the ground sequentially through the kinetic chain and out through

the terminal endpoint.



51

For our batting example, this means the force amplifies as it moves

from the feet and ankles, through the larger segments; knees, thighs

and hips - of the kinetic chain. As the forces are translated across a

neutral lumbar spine its final boost comes from rotation of a mobile

thoracic spine, shoulders and finally the hands – the endpoint of the

kinetic chain.

A mobile thoracic spine? This is an important distinction. If the

upper back and shoulders (scapulae) are NOT mobile, the

translation of forces will be distributed to kinetic segments above

and below the thoracic segment. We will then be back to creating

rotation and torque on the joints that require stability, i.e. the

cervical and lumbar regions of the spine. Over time an injury will

most likely occur.

What does a rotational movement emphasizing mobility of the upper

thoracic spine region and stability of the lower lumbar spine region

look like?



52

Olympic weightlifter demonstrating rotation through the thoracic

spine region while maintaining neutral lumbar spine

Let’s look at two quick scenarios.



53

In these examples, velocity refers to the velocity within the vertebral

joints.

Definition:

Power = Strength x Speed

Power = F(orce) x V(elocity)

Power Weightlifters = High Force x Low Velocity

Injuries = very few back injuries.

Power Gymnastics = High Force x High Velocity

Injuries = many!

Because of their complexity, special attention should be spent

teaching the progression of rotational movements.



54

Rotational Movement Progression

Here is how I break down introducing rotational movements for

athletes. A step-wise progression will ensure proficiency of

movement and assist in reducing the likelihood of injuries.

Stage 1: Core Statics

Forcing stabilization by prevention of a rotational movement.

Check out my Core Statics 1 and II articles on the Diesel site and

Core Statics III – at the end of this manual. Core Statics engage the

athlete isometrically utilizing their bodyweight (e.g. isometric back

extension), with an external load (e.g. bridging with a weight vest) or

against elastic resistance. If we promote and develop stability, we

can now have a foundation to express power.

Within the Core Statics stage we can further categorize basic to

advanced levels of difficulty.

Level 1: Core Static Stationary - elastically loading the athlete while

they are stationary. An example would include providing elastic

tension perpendicularly across the athlete (forcing active prevention

of torso rotation) while in an athletic position, e.g. Side Shuffles.



55

Core Statics – Side Shuffles

Excerpted from Core Statics I

Level 2: Core Static Stationary Active Interaction – elastically

loading the athlete while they are stationary and forcing them to

verbally interact with their partner or coach. Proper execution of a

core static exercise requires the athlete to create intra-abdominal

pressure and bracing of the abdominals to stabilize the torso

throughout the movement. When doing this type of activity the

athlete typically holds their breath. But, as they advance to Level 2

this will no longer be an option. Learning how to brace while

breathing and talking becomes invaluable. This is a more functional

adaptation! Talking while bracing is not an easy task. So we must

train it to improve proficiency.

Level 3: Core Static in Motion – progressively loading the athlete

with an elastic band, as they move in multiple planes, e.g. walking

lunges



56

Core Statics – One Arm Overhead Lunges

Excerpted from Core Statics II

Level 4: Core Static in Motion Active Interaction – same as Level 3

as above, but now we force the athlete, once again, to interact with

someone. Through this interaction the movement becomes

secondary as it should become, just like game time!

After demonstrating skilled execution and increased muscular

endurance of the torso stabilizers, advance to Stage 2.

Stage 2: Torso in Motion – Lower Body Fixed

Rotation only utilizing the upper extremities; shoulders leading hips.

When the athlete can demonstrate stabilization, bracing and

movement mechanic proficiency – advance to Stage 3.



57

Stage 3: Torso in Motion – Lower Body in Motion

Movement once again in the transverse plane, but now the

shoulders lead the hips, hips lead the knees and knees lead the

ankles. Stage 3 will begin building upon the techniques learned

during Stages 1 and 2. Movement patterns include:

§ horizontal adduction

§ horizontal abduction

§ transverse movement low to high

§ transverse movement high to low

Stage 4: Cognitive Training

Random visual or verbal (direct or indirect) cues dictating movement.

Direct Cues would include:

Direct cues assign (visually or verbally) specific movements for the

athlete to complete; rotate left, rotate right, traverse rotation upward

or traverse rotation downward. The strength coach would either

point toward a direction or call out the specified movement for the

athletes to complete.



58

Indirect cues would include:

§ Verbal task - providing a verbal task that requires

interpretation; e.g., a math problem. An odd answer would

force the athlete left; an even answer would force the athlete

right. These sets of “rules” are predetermined before the

activity. The goal is to reduce the athlete’s time to react.

Asking them to throw a medicine ball left or right depending

upon the answer to your question should be done as quickly

as possible after the question is asked.

Cognitive training improves mental acuity, situational interpretation

skills and proactive thinking, also see Increase Mental Capacity. It

is highly overlooked by strength coaches, even though it works

toward bridging the gap between the skills coach and themselves.

Both are a part of the same team with the same goal.

Now, it is not enough to stay neutral. We must also engage proper

breathing patterns and a technique called bracing.

Bracing

We know that forcibly pushing our abdominals out along with proper

breathing techniques can create intra-abdominal pressure. This will

engage the lateral hoop tendons of our rectus abdominus (RA)

contracting to stabilize the lower lumbar region. The RA along with



59

the internal and external obliques (IO/EO), the quadratus lomborum

(QL) and the erectors (spinae and longissimus) will work together to

keep the spine safe.

Intra-abdominal pressure

Intra-abdominal pressure (blue area), along with the engagement of

the torso stabilizers, i.e. musculature of the abdominals (TA, RA,

IO/EO), spinal erectors and lats coordinate to stiffen and stabilize

the torso under load.



60

Muscles Involved in Torso BracingBasic Anterior Anatomy

Bracing – BackBasic Posterior Anatomy



61

Obviously, this is a very basic overview of the muscles involved in

bracing the torso – but these are the big hitters. Notice the “X”

directly in the middle of the abdomen. That is to represent the

pennation and orientation (origins and insertions) of the internal and

external obliques and how they align and act in a crossing fashion.

Let’s discuss a quick bracing example.

How can we instill bracing proficiency for our athletes outside of the

typical verbal cues of “Abs out!” or “Push out against the belt!?”

One quick and easy way to teach an athlete how to brace is the

utilization of an elastic band with compound movements. In the

example below, the athlete is performing rack pulls. To ensure

proper bracing mechanics an elastic band is tightly cinched around

their abdominals. Throughout the duration of the exercise the

athlete will try to keep tension on the band and stretch it as far a

possible. If the band becomes slack during the movement, verbal

cues will be given to the athlete to re-engage bracing.



62

Rack Pull - Bracing Drill

The athlete has elastic band

cinched around their abdomen.

Before initiating movement

the athlete will create intra-

abdominal pressure with patterned

breathing and bracing mechanics to

initiate a stretch in the band.

The band should remain stretched

throughout the execution of the

exercise.



63

As we have seen, bracing proficiency is directly dependent upon

how efficiently the athlete can synchronously stabilize the engaged

musculature and kinetic segments, regulate their breathing patterns

and create sufficient intra-abdominal pressure to overcome the

intensity of load.

Pertinent to this topic would by a recent EliteFTS Q&A post I

answered.

Question:I’ve had a recent back injury, how can I re-establish lower back health

and stability?

Answer:I would caution against repetitive flexion and extension of the l-spine via

crunches and bridging (assuming you are referring to wrestler/grappling

bridges), depending upon the initial injury this could be exacerbating the

issue.

You goal should be increasing your static musculature endurance of your

erectors, abdominals and trunk.

Make sure hyperextensions are actually back extensions and NOT

hyperextensions. Remove any hyperflexion or hyperextension and stay

in the range of motion that maintains a neutral spine.

For building torso stability:

1. Start incorporating planks and birddogs into your program.



64

Progression could look like this:

Level 1: Wall Planks

Level 2: Supermans prone on bench, these are typically done on the

floor, but the first movement moves into hyperextension, by doing them

face down on the bench, you will be able to stay neutral.

Level 3: Prone Planks / Side Planks

Level 4: Birddogs

Level 5: Power Birddogs (with agitation)

Level 6: Bilateral Static Back Extensions (on roman chair, GHR, back

extension)

Level 7: Unilateral Static Back Extensions

Level 8: Core Statics I, II and III

Level 9: OH Lockouts

Level 10: OH Lockout Walks

All positions can be held for 10-20 seconds for multiple sets.

Courtesy of http://www.flickr.com/photos/dehwang


http://www.flickr.com/photos/dehwang


65

To see a visual representation of bracing in action, we will now look

at one of the most prolific weightlifters of all time.



66



67

Another trick that helps the athlete stay out of hyperextension and

hyperflexion is to have them raise up onto their forearms while

performing reverse hyperextensions. This 10-20 degree increase in

torso angle puts them in a more advantageous position and won’t

allow the swing arm to pull them into a bad situation.

Breaking down movement patterns and what kinetic segments

(structural and neurological systems) are involved and engaged by

these movements is one thing. But let’s first look at ways to develop

strength, speed and muscle mass within these movement patterns

by detailing different methods of overcoming resistance.

Methods of Strength TrainingSome excerpts from the Building the Ultimate MMA Athlete manual

Limit strength is defined as the amount of musculoskeletal force you

can generate for one all-out effort. If we bring up the athlete’s limit

strength, it will have a direct effect on our athletes’ potential to

generate speed, power and explosiveness. This means we must

spend time training near their one rep max (1RM) or an expression

of maximal effort (ME.) We must also train our athletes to become

more explosive and teach them how to switch on the greatest

amount of motor units (MU) instantly or with great acceleration. This

means speed of movement must be a focus of their training as well.

In training, speed of movement is optimal around 50-75% of the

athlete’s 1RM or an expression of dynamic effort (DE.) Finally, we



68

must also develop tendon / ligament density, correct imbalances

and compensations, recover from injuries, increase work capacity

and engage the opposing stabilizing musculature (antagonists and

synergists) to ensure joint health and optimal power potential of our

athletes. This would be an expression of repetitive efforts (RE) or

submaximal efforts (SE.)

So how is this done?

One system for organizing these efforts in your athletes’ training

program is the Russian Conjugate System of Periodization. This

system incorporates all of these efforts (based on a percentage of

the athlete’s 1 RM and tempo) of overcoming resistance; Max

Efforts (ME), Dynamic Efforts (DE), Repetitive Efforts (RE) and

Submaximal Efforts (SE.) The most popular manipulation of the

Russian Conjugate System is the Westside Method. The Westside

Method is a system that was created and popularized by Louie

Simmons, and has become the standard training protocol for

powerlifters all over the world. We will use the Westside System in

our sample conjugate program below.

Efforts within the Conjugate Method can be organized into phases

or training blocks to address the athletes’ specific needs, strengths

and weaknesses, as they relate to the requirements of their sport.

The ME, DE, RE and SE methods represent every possible method

of overcoming resistance, and by organizing their use during our



69

training blocks, it will allow us to develop multiple strength traits at

the same time. If needed, we can shift our focus to creating specific

adaptations as the athlete develops and their individual needs

change.

Restoration and conditioning components are typically grouped into

separate additional training sessions categorized as general

physical preparedness or GPP. As we will discuss below under the

Classification of Means section, GPP will provide your athletes with

the conditioning and the ability to express repeated efforts of various

intensities throughout training sessions or in play. It will also assist

their recovery by counterbalancing the negative effects from their

primary training sessions.

Classification of Means (Exercises)

When you break down the movement patterns for your athletes’

sports, exercises (means) can be assigned to address strength

development similar to these movement patterns. The next step

would be to look at the categorization of these means according to

these criteria. This classification, along with considering the

intensity (improving athlete’s motor abilities to express strength),

speed (improving the athlete’s motor abilities to express speed) and

duration of the movement will further provide functional adaptations,

with the hopes of gaining the most potential carryover to their

athletic performance.



70

James Smith (8) classifies training means according to the following

three categories:

General (G)

“General means qualify as those which do not directly assist in

perfecting or developing sport skill; but rather, serve to develop

general physical qualities such as general work capacity, muscle

cross-section, increased bone density, connective tissue strength,

flexibility/mobility, etc.”(8, Articles, Smith)

General Specific (GS)

“General Specific means qualify as those which match the energy

system demands (speed of muscle contraction, duration of effort,

etc) of the sport skill and some or all of the active musculature yet

do not match the amplitude and direction of the sport skill.”(8, Articles, Smith)

Specific (SPP)

“Specific means qualify as those which exactly match the amplitude

and direction of the sport skill and, correspondingly, develop the

special work capacity and have a direct effect on the development of

sport skill.”(8, Articles, Smith)

We can further elaborate on the specific classification of means.

SPP or specialized physical preparedness becomes the highly



71

specialized skill work and movements specific to your athletes’ sport.

If the athlete is performing the actual sport in practice or during a

skill day, they are performing SPP. Isolation or segmenting sport

skills can also be considered SPP, if the movement is similar in

duration, intensity, speed, direction and mechanics. For example,

hitting the heavy bag (isolation) for a boxer is considered SPP but it

is not the same as sparring or fighting (integration.) There is no one

standing across from you giving you random feedback or acting in

response to your actions. See Pulling It All Together Section.

Specialized Physical Preparation (SPP)Here are a few examples:

Level 1 – Isolated Sport Specific Movement Patterns – Training /

Practice

§ Baseball - batting practice off a tee

§ Wrestling – takedowns, stand-ups, duck-unders

§ Boxing – hitting heavy bag, combination drills, shadow

boxing, footwork drills

Level 2 – Integrated Sport Specific Movement Patterns – Actual

Sport / Practice

§ Baseball – batting with pitcher in practice or in a game

§ Wrestling – rolling live or wrestling in an actual match

§ Boxing – sparring in practice or fighting in an actual match



72

If we take these concepts to develop strength in general, general

specific and functional movement patterns and combine these

adaptations with their skill and conditioning training, we will be on

the right track.

GPP

I am sure you’ve heard of GPP or general physical preparedness.

GPP is a means to increase the athlete’s work capacity or

conditioning, target and eliminate weaknesses, improve restoration

by decreasing the effects of DOMS (delayed onset of muscle

soreness.) For example sled dragging, a common GPP means,

introduces concentric only movements. By eliminating the eccentric

phase of a movement, the targeted musculature can be activated

and flushed with blood to increase the removal of metabolic wastes

(lactic acid) caused from intense training sessions, thereby aiding in

recovery.

Mel Siff states that “The GPP is intended to provide balance

physical conditioning in endurance, strength, speed, flexibility and

other basic factor of fitness, … ” and “… may include participation in a

variety of different physical activities which provide low intensity, all-

round conditioning, with little emphasis on specific sporting skills.”(13, Publications, Siff)

General (G) and General Specific (GS) categories can be grouped

under GPP. In fact, unless you are actually playing the sport or



73

isolating the skills for the sport, all exercises would be considered G

or GS means.

NOTE:

Agility, mobility, quickness and reactive drills can be substituted for

typical GPP work depending on the current training state,

developmental needs of the athlete or goals of current training

phase.

Here are two specific examples considering the classification of

means for sport. These are two of my responses to questions on

the Elite Q&A forum.

Question 1:

How can we categorize grip strength exercises specifically for

basketball?

Response:

If you want to focus on basketball, a direct approach would include

some of the following exercises:

General Specific Movements

Repetitive wrist flexion – dribbling, shooting

Ulnar / Radial Deviation – passing, receiving

Some Quick GS Exercises: plate wrist curls (dynamic wrist

movement), plate curls (static wrist stabilization), thick wrist roller,

med ball passing / receiving, sledgehammer levering (all angles)



74

Reverse Movements / Balance

Hand health and dexterity (and alignment of the carpal bones) is

determined by the balance and flexibility of musculature and the

movements to develop this musculature.

Some Quick GS Exercises: rubber band / rice bucket / outer loop

extensions, reverse wrist curls (dynamic wrist movement), reverse

curls (static wrist stabilization)

Work your way down the kinetic chain and start improving the

stability, tissue quality (extensibility) and strength of the musculature

that crosses the shoulders, elbows and wrists.

Impact Considerations

Impact of the wrist or fingers often occurs while guarding, passing,

shooting or falling.

Traction

Traction with elastic bands is an excellent way to provide relief and

recovery by improving alignment and circulation back to the fingers,

wrists, elbows and shoulders. Traction can be included during the

primary session, extra session or as an addition to your active rest

days.

NOTE: Pay attention to your athlete’s everyday activities: e.g.,

position of hands while driving or long durations of typing.



75

Correcting these repetitive, short ROM activities will pay dividends

to maintaining hand health and potential kyphotic posture.

Question 2:

How can I increase my rotational power for boxing?

Response:

Some exercises to be considered when trying to increase your

punching power would include the following:

General

squat, bench, deadlift, power hang clean, one DB power snatch, one

DB power clean and jerk, KB pullthroughs, lunges, alternating split

squats / jumps, pull-ups, face pulls, hyperextentions, GHR, sprints,

box jumps, clubbell swings, sledgehammer slams

General Specific

rotational lunges, band resisted horizontal rotational lunges, odd

object throws – all patterns, sled work, Core Statics, alternating DB

incline press, sledghammer horizontal otational swings, elastic band

punching

Specific

Boxing, Sparring, Heavy bag



76

Methods of StrengthTraining Review




77

EFFORT REP SCHEME % OF

1RMGOAL

ME

MAX EFFORT

1-3 reps

3-6 sets90-100%

Improve Limit Strength

Improve Strength-speed

DE

DYNAMIC EFFORT

1-6 reps

5-12 sets50-75%

Improve Speed - Strength

Improve RFD

RE

REPETITION EFFORT

RE – lesser load

than SE

10-30 reps (or to

failure)

2-3 sets

40-80% Improves Body Composition (BF% )

Increase Hypertrophy

Increases Work Capacity

Address Weaknesses / Rehabilitation

SE

SUBMAXIMAL EFFORT

SE – greater loadthen RE

3-10 reps

2-3 sets

50-90%

Improves Body Composition (BF% )

Increase Hypertrophy

Increases Work Capacity

Address Weaknesses / Rehabilitation

GPPGENERAL PHYSICAL

PREPARATION

Various reps, sets

schemes

dependant upon

the current training

state of the athlete.

Various

Exercises that enhance the athletes’

work capacity, tendon/ligament

density, restorative abilities and a

means of active rest. Agility, mobility,

quickness and reactive drills can be

substituted for typical GPP work.

SPP

SPECIALIZED PHYSICAL

PREPARATION

Engaging in the

actual sport or

activities specific to

the actual sport.

-

Highly specialized movements

specific for the athletes’ sport, i.e.

performing the actual skills of the

sport. A fighter would spar, a wrestler

would drill movements, a baseball

player would hit in the batting cage.



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Volume & Intensity

Volume optimization of effort can be represented in Prilepin’s Table.

PRILEPIN'S TABLE

Effort % of1RM Reps/Set Optimal

Total Range

DE 55 - 65 3 - 6 24 18 - 30

RE/SE 70 - 75 3 - 6 18 12 - 24

RE/SE 80 - 85 2 - 4 15 10 - 20

ME > 90 1 - 2 7 4 - 10 http://www.angelfire.com/pe/txpls/prilephin.html

What Prilepin’s Table demonstrates is a way to refine

volume ranges for each intensity of effort, to achieve

optimal stimulation per training session.

How can we interpret this information? As an example,

if our goal is to develop strength-speed utilizing DE

squats, we would want to stay within the 18-30 total

rep range, or more specifically, close to the mean of 24

total reps for the session.


http://www.angelfire.com/pe/txpls/prilephin.html


79

Quick Volume Example

DE Squats (sets/reps scheme)

Intensity 55% of 1RM

Example 1: 6 sets of 4 reps, or

Example 2: 8 sets of 3 reps, or

Example 3: 10-12 sets of 2 reps

All will put you right on the target area for optimal volume, with

Example 3 as our best option.

Now, we know that the goal of performing any exercise, regardless

of the load, is to move it concentrically as hard as you can.

This is an expression of force. Force can be quantified by the

following equation.

Force = mass x acceleration

The equation defines force as a product of mass and acceleration,

where acceleration is the rate of change of velocity. This means

that, force is time dependent. The magnitude of force will be high if

the speed of movement is fast and the mass is minimal (speed-

strength), the mass is large when the speed is slow (maximal

efforts) or both the mass and speed are significant contributors to

the product (strength-speed, reactive means.) Efficient motor unit

(MU) recruitment, otherwise known as intramuscular coordination,



80

dictates the rate of force development or RFD and provides a

maximal expression of force in minimal time.

The visualization of the relationship between force and speed of

movement (velocity) can be represented by the Force Velocity

Curve or F(v) curve.

Force Velocity Curve

Supertraining (13) explains that Archibald (A.V.) Hill, an English

physiologist, investigated and diagramed the force velocity curve to

demonstrate the relationships between force and velocity for

isolated movements. Zatsiorsky, Matveev and Komi (13) later

confirmed its application to sporting movements.

The F(v) curve demonstrates the relationship between force and

velocity as products of power.

The force velocity curve



81

Brijesh Patel, the strength coach at Holy Cross, describes his

interpretation of the F(v) curve as more accurately demonstrating

the relationship between load and the speed of movement. Maximal

force can be equated to muscular strength, and as we move across

the F(v) curve we can equate this muscular strength with the ability

to overcome various percentages of load. The F(v) curve can now

be labeled as the load velocity curve or L(v) curve.

The load velocity curve

We can establish the equation for power:

Power = force x velocity

Explosive Power = Rate of Force Development, or the ability to

generate high forces rapidly



82

and modify it according to our above discussion,

Power = strength x speed

Further analysis of the L(v) curve can provide more details:

1. By definition, Power = strength x speed:

a. Strength Dominant - as we move to the left of the L(v)

curve, the force expression amplifies, along with the high

threshold motor unit recruitment and subsequent

intramuscular coordination. If the muscular force is

sufficient enough to overcome a moderate to high

percentage of load as compared to the athlete’s 1RM,

the expression becomes a strength dominant expression,

i.e. maximal efforts; limit strength, strength-speed.

b. Speed Dominant - as we move to the right of the L(v)

curve, the force expression amplifies, along with the high

threshold motor unit recruitment. Because of the load

and decreased time to execution, the expression is

accomplished with diminished with motor unit

recruitment. If the muscular force is sufficient enough to

create a rapid and accelerated movement to overcome a

moderate to low percentage of load as compared to the

athlete’s 1RM, the expression becomes a speed

dominant expression, i.e. dynamic efforts; starting



83

strength, explosive strength, speed-strength and

ballistics.

c. The third scenario would involve a moderate load. Our

goal, once proficiency and base strength levels are

established is a tempo that dictates a forceful concentric

movement. The phenomenon of taking a moderate

weight and making it feel like a heavy weight, just by the

speed of movement is known as compensatory

acceleration or CAT. This technique was coined by Dr.

Fred Hatfield and can be a great training tool for

teaching speed of movement and building progression

toward efforts of greater intensities.

This will now allow us to demonstrate the interaction between

intramuscular coordination and the LVC.

Relationship between intramuscular

coordination and LVC



84

What effect does compensatory acceleration training or CAT have

on this relationship?

CAT effects on intramuscular coordination

By accelerating the tempo of the concentric portion of the movement

for sub-maximal loads, intramuscular coordination is improved by

increasing the force and subsequently the MU recruitment.

Dependent upon your athlete’s strengths, weaknesses or goals,

each phase of their training can be focused along different positions

of the LVC curve.

What is Rate of Force Development?

Force can be expressed in terms of rate of force development or

RFD. RFD is the demonstration of maximal or near maximal muscle

action (eccentric, concentric, isometric) in minimal time.



85

Factor’s affecting the ability to efficiently express a high RFD

include:

§ the athlete’s motor unit recruitment, rate coding and

synchronization abilities;

o recruitment – ability to quickly excite high threshold

motor units

o rate coding – refers to the frequency or rate of motor unit

activation

o synchronization – uniform sequential firing of all motor

units

§ direct training adaptations derived from the incorporation of

high RFD means, i.e. dynamic efforts, CAT and reactive

(shock) strength training means

§ developing foundational adaptations from the incorporation of

maximal effort strength training means

§ the load utilized during expression

§ genetics, including fiber type ratios

§ improved efficiency of movement specific to sequence being

executed

§ body position or posture during initiation of movement, i.e.

direction of movement in relation to initiation kinetic alignment,

and

§ the orientation of kinetic (articular) moment arm and lever

lengths (i.e. body type) along with the origins and insertions of

connective tissues.



86

To further examine RFD we must understand the F(t) curve.

The force time or F(t) curve

Where,

Fmax = maximum force produced

Tmax = the time to peak force

In novice athletes with limited training background - improvement in

RFD is seen by concentrating on developing their limit or absolute

strength (left side of the curve) - with the greatest power output is

seen around ½ (50%) total load and 1/3 total velocity. (22, Publications,

Zatsiorsky)



87

Area of optimal power output

By examining the F(t) curve, we can determine the rate at which

expressions of varying intensities develop force.

Demonstrating expressions of effort on F(t) curveDeveloped through collaboration with James Smith



88

Where,

Fmax = maximum force produced

Tmax = the time to peak force

Qangle = slope (Fmax/Tmax) demonstrating rate of force development

NOTES:

As you can see the incorporation of explosive and reactive means

(in addition to heavy resistance training) will increase the slope and

Qangle, thereby decreasing the time to Fmax.

“Just because a mean registers to the right of the F(t) curve does

not mean its force rating is lower; but rather, its RFD rating is lower.”(James Smith, 2007)

At this point we should explicitly state the difference between force

and power, because these two concepts are very often confused.

For the answer to these questions, I asked James Smith

(powerdevelopmentinc.com) to explain:

Question 1:

We know that the following equations describe force and power:

Force = mass x accelerationPower = force x velocityPower = strength x speed

But, what is the difference between force and power?



89

Answer:

“Regarding force and power...

Power is a factor of 'rate' whereas force is a factor of'magnitude'.

So power will quantify the speed at which force is generated /applied / translated to a limb, external resistance, etc”

James Smith, 2007

So, the magnitude of force is directly related to how efficiently and

rapidly the athlete can recruit MU’s (recruitment, rate coding,

synchronization, genetic fiber type profile) and power is the physical

expression of this accumulation.

Question 2:

How would the Classification of Means overlay the L(v) curve?

Courtesy of James Smith

PowerDevelopmentInc.com



90

Strength Dominant

Expressions of maximal effort involve overcoming a resistance of

greater than 90%+ of our athletes’1RM (i.e. limit strength), and falls

to the left on the L(v) curve.

Relationship between expressions of

maximal effort and L(v) curve

Maximum force to stabilize and overcome a resistance greater than

90% intensity requires an accelerated and forceful MU recruitment,

improving intramuscular coordination.



91

Relationship between expressions of maximal

effort and intramuscular coordination

Some common ground-based multi-joint exercises utilized for

maximal effort training:

Military Press

Push Press

Push Jerk

Split Jerk

Back Squat(High Bar, Powerlifting)

Front Squat

RDL

Deadlift

Good Morning

Bench Press



92

There are several ways to load ME movements:

1. Barbell + Olympic weights (referred to as bar weight)

2. Accommodating Resistance

3. Replace #1 with an Odd-Object

Is there anything wrong with that list?

You got it - #3! Because of the definition and inherent properties of

an odd object, they cannot be utilized for max effort exercises. Odd-

objects will only be utilized for supplemental, conditioning or ballistic

(high RFD) means and cannot be used to develop limit or absolute

strength, see Odd Object Section.

The list should look more like this:

There are several ways to load ME movements:

1. Barbell + Olympic weights (referred to as bar weight)

2. Accommodating Resistance

Number 1 is pretty simple – load up a barbell and get to work.

Number 2 gets pretty interesting – see Accommodating Resistance

Section below.



93

Speed Dominant

Expression of an effort obtaining moderate to high rates of speed

involve overcoming resistances up to 75% of our athletes’1RM (i.e.

limit strength), and falls to the right on the L(v) curve.

Relationship between expressions of

dynamic effort and L(v) curve

Expressing a high RFD will require rapid MU recruitment and

neurological efficiency, the magnitude of which is dependent upon

load. Speed dominant means are defined by explosive movements

with minimal load; therefore less MU’s are required to execute the

movement.



94

Relationship between expressions of dynamic

effort and intramuscular coordination

The exercises we listed above for the max effort examples can

also be categorized for dynamic means.

Military Press

Push Press

Push Jerk

Split Jerk

Back Squat(High Bar, Powerlifting)

Front Squat

RDL

Deadlift

Good Morning

Bench Press



95

Speed of movement is the key, or more force in less time.

When developing all facets of strength, bar weight, as a resistance

has its limitations and is dependent upon the athlete’s:

§ biomechanical levers and moment arm lengths specific to the

executed means (i.e. body type)

§ origins and insertions of connective tissues

§ mobility, flexibility and integrity of engaged kinetic segments

§ ability to express a high RFD

§ masking of dysfunctions and compensations specific to

bilateral strength training, and

§ current strength levels.

Accommodating resistance is a way to load the athlete to overcome

these limitations.



96

Accommodating Resistance

Accommodating Resistance is dynamic loading throughout the

entire range of motion (ROM) of an exercise. This loading closely

mimics the athlete’s natural strength curve and takes advantage of

end-range biomechanical leverages. During a loaded movement,

when the athlete’s biomechanical leverage becomes least

advantageous (joint angles and end of moment arm reposition

according to their proximity to the fulcrum) they are “weaker” or less

able to improve toward a more advantageous position. As this

leverage improves, their ability to overcome the resistance also

improves. This means for any given exercise, the athlete is limited

in the amount of weight they can lift by their strength at the least

advantageous range of motion.

That’s the benefit of utilizing accommodating resistance. The

loading can accommodate their natural strength curve as it relates

to the exercise, which means an increase in the resistance when the

athlete is stronger and a decrease the resistance when the athlete is

weaker.

The three common tools used to provide accommodating resistance

are elastic bands, chains and weight releasers.



97

Powerlifting SquatsUtilizing Elastic Bands

Photo courtesy of Elitefts.com

Now we can see how accommodating resistance can adjust for the

athlete’s natural strength curve, but there are other benefits as well.

Utilizing bands and chains can also offer some other unique benefits,

some of which include, but are not limited to; improving RFD as the

Top of LiftAthlete is the Strongest

Load is the Greatest

Leverage is the Best

Band is More Stretched, or

Chain off Floor, or

Weight Releasers On

Bottom of LiftAthlete is the Weakest

Load is the Lowest

Leverage is the Worst

Band is Less Stretched, or

Some Chain on Floor, or

Weight Releasers Off



98

lifter is forced to outrun the progressive loading, force acceleration

through current sticking points, limit deceleration typically associated

with non-ballistic movements and acclimating the athlete to handling

heavier poundages. As you will see in the Chaos Exercise Index

below, we will explore MANY new unique application utilizing bands

and chains.

A quick study:

MOVING TOO RAPIDLY IN STRENGTH TRAINING WILLUNLOAD MUSCLES AND LIMIT FULL RANGE STRENGTHDEVELOPMENT ADAPTATION: A CASE STUDYBRIAN D. JOHNSTONFitness Logistics, Exercise and Performance Testing Center, Sudbury,ON Canada P3A 6C1.

ABSTRACTJohnston BD. Moving Too Rapidly In Strength Training Will Unload TheMuscles And Limit Full Range Strength Development Adaptation.JEPonline. 2004;8(3):36-45.

“Recommendations vary significantly in regard to how slowly or quickly aperson should exercise when strength training, ranging fromballistic/explosive to the Superslow® protocol of 10 s concentric and 10 seccentric. The purpose of our experiment was to determine the degree offorces produced and experienced by the tissues, by way of a digitalforce/strain gauge and computer plotting software, when moving undervarious conditions. It was concluded that there is little difference in theforces generated or experienced until trainees attempt to move a loadexplosively, to which forces increased by as much as 45 % initially,then decreased by 85.6 % for the majority of a repetition’s tensiontime. With these findings it is apparent that trainees need to move slowenough to maintain tension throughout an exercise’s range of motion andto avoid the higher forces experienced with explosive training and theconsequential increase of tissue injury.”



99

Accommodating Resistance Loading

Many people know how to attach bands and chains to a bar, but

they get confused when trying to figure out percentages and total

loading.

Let’s first establish some baseline definitions.

Definitions:

Total Load for an exercise is equal to EVERYTHING adding

resistance to the system!

Bar weight = Barbell + Olympic weights

So when you are utilizing accommodating resistance, the:

Total Load = Bar Weight + Accommodating Resistance

or

Total Load = Bar Weight + Band Tension

Total Load = Bar Weight + Chain Weight



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When developing limit strength, speed-strength or strength-speed,

percentages of the athlete’s 1RM must be utilized. This can

become confusing.

When bar weight only comprises the total load, the percentage are

straight forward.

However, when bands and chains are added, we cannot limit

ourselves to strictly percentages, it is not an absolute. A DE squat

workout utilizing 55% intensity of 1RM, might be too much for the

athlete during that training session.

The athlete’s ability to express appreciable strength and speed

during a training session is dependent upon their:

§ current training state

§ volume and intensity of last training session(s)

§ amount of sleep obtained during the last 48 hours

§ current work capacity or conditioning level and subsequent

ability to efficiently recover,

§ incorporation of restorative modalities; GPP, extra workouts,

active rest, ART, SMR (foam rollers, the Stick, tennis balls) or

stretching (ballistic, dynamic, PNF, static) protocols

§ nutrition and supplementation regimens, and

§ thoroughness of warm-up and incorporation of dynamic

mobility drills.



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For this reason, if the athlete’s current level of preparedness is not

adequate to meet the demands of the training session, the total load

must be lowered to ensure the goals are met.

How much band tension vs. how much bar weight should I use?

Let’s check out what Jim Wendler (EliteFTS.com) has to say:

“To be accurate, the 50% should be the weight on the bar and the

(band) tension at the BOTTOM of the lift – so whatever is at the bottom

of the lift (bands/weight) should be equal to about 50% of the max.

The top doesn’t matter much because we are accommodating the

strength curve and you are going to be stronger at this point anyway.

The problem is trying to calculate the band tension at the bottom, which

is almost impossible. And doing so would, in my opinion, be a colossal

waste of time. That is why we always used the “train by feel” attitude

when using bands. Bar speed will dictate everything.

If we added the band tension at the top of the lift, then the bar weight

would be minimal at the bottom and elicit a poor training affect for rate of

force production.”

- Jim WendlerEliteFTS.com

Thanks Jim – just what we needed.



102

Picture courtesy of Elitefts.com

We don’t want or need to get caught up in

percentages of band tension vs. the total load.

Focus on the effort and the speed of movement

and the percentage becomes less of a factor.

Limiting ourselves to strict adherence of these

percentages will also not account for the athlete’s

current training state. Percentages are used as

guidelines and give you a starting reference point.

But if the bar is NOT moving fast or the athlete fails to execute the

lift with confidence, then the bar weight needs to be adjusted.

Let’s look at an example.

An athlete has a 1RM Squat of 300 lbs. For his band resisted DE

squat day it calls for sets with efforts of 50% of his 1RM.

The bar weight + the band tension at the BOTTOM of the liftshould equal approximately 150 lbs.

What are the approximate tensions of the different size bands?

Total Load(weight, lbs)

Bar Weight Band(single looped)

150 100 MINI

150 80 PURPLE

150 75 GREEN



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Band(Single Looped)

Tension

Bottom(per Band)

Tension

Top(per Band)

Monster – 4” 120 200Strong – Blue - 2 1/2” 80 100Average – Green - 1 3/4” 65 85Light – Pink - 1 1/8” 30 50Mini – 1/2” 5 25

From FlexBandOnline.com

The tension ratings are all approximations that are dependent upon

the length of a lifter’s extremities and/or torso, how the bands are

anchored (single-looped, double-looped) and the age of the bands.



104

NOTES:

1. The colors of the bands are also sometimes different,

dependent upon where you buy them. Just look to the width

to get the approximate tensions you want.

2. Bands and chains are utilized for accommodating resistance,

but you will also learn many more unique applications for

these tools. As we progress through this manual, we will take

the bands and chains off of the standard Olympic barbell and

attach them to odd objects or directly to the athlete

themselves. This will provide us with the opportunity to train

outside of typical linear loading of the athletes parallel to the

plane of motion of an exercise and increase the work capacity

required for each exercise. We will learn about acceleration

training, deceleration training, shock training and vibration

training.

3. Accommodating resistance can target speed-strength or

strength-speed adaptations.

Speed-Strength

Speed-strength refers to “high velocity, low load” training resulting in

a high output of power, where the speed of movement is the driving

force. It is the combination of starting strength and explosive

strength.



105

Some baseline definitions:

Starting Strength – the neurological speed at which MU’s are

excited.

Explosive Strength – after this excitement, how quickly movement or

maximal force occurs. As a side note, the speed of movement (time

to expression or release) and external load determines if maximal

force can or cannot be reached.

Explosive Strength Deficit (ESD) – the difference between maximal

explosive strength potential and actual explosive strength expressed.

Speed-strength exercises must be incorporated to balance out the

adaptations derived from maximal effort and strength-speed training

sessions.

“… research by Verkhoshansky and colleagues has established that

excessive maximum strength straining can impair speed-strength

and technical skill in boxers (Verkhoshanksy, 1977.) It can also lead

to a deterioration of several months’ duration in the technique of

weightlifters and javelin throwers. Other studies have shown that

heavy training loads reduce one’s ability to control movements,

primarily of their most complex technical phases.”(13, Publications, Siff)



106

Movements developing high accelerative rates of speed with little to

no external load include: SPP, plyometrics and ballistics.

As discussed previously, SPP involves the execution of highly

specialized movements imitating the functional characteristics of

movements displayed in sport or actually playing the sport itself –

see Accumulation of Progressive Functionality.

General Specific Level 1 - Sport Specific Movement Patterns

§ Examples:

o Boxing - Kettlebell Punches

o Volleyball / Basketball - Vertimax

o Tennis - Medicine ball horizontal wall passes

Specific Level 1 – Actual Sport - Isolated

§ Examples:

o Boxing - Sparring

o Basketball - Shooting Drills

o Tennis - Hitting Drills (Ball Machine)

SPP – Actual Sport - Integrated

§ Examples:

o Practice

o Game time

When the term speed-strength is brought up, the first thing that

comes to mind is performing a sport specific movement with an

external load.



107

Why is this not a good idea?

Potential Issues with loaded sport specific movements, include:

§ adversely affecting the mechanics of the movement

§ increasing impact forces, hyperextension of joints and

potential repetitive use injuries due to increased acceleration

and deceleration requirements, and

§ introducing forces that act contradictory (external load acting

perpendicular to the plane of motion) to the efficient execution

of that movement, e.g. pitching with a weighted baseball or

punching with dumbbells.

Analyzing sport specific movements will provide insight into how to

address the requirements for their execution.

Here is a quick example.

Gripper Band Punches are a general specific means to develop and

enhance punching power and hand strength with similar functional

properties to actual punching.



108

Gripper Band PunchesExcepted from my Building the Ultimate MMA Athlete manual.

The elastic bands (wrapped around the athlete’s back) provide

resistance parallel to the plane of motion.

Grippers are attached to the bands to ensure a positive co-

contraction of the lower and upper arm musculature, lats and

shoulders during impact while building crush grip strength

endurance. This optimal muscle tension during impact will ensure

the greatest expression of power and decreased risk of injury.



109

Reactive Strength

Shock training, coined by Verkhoshansky and now collectively

referred to as plyometric training, is a training means to develop

reactive strength.

“Reactive strength refers to the capacity to rapidly switch from an

eccentric/yielding action to a concentric/overcoming action. Lack of

reactive strength will lead to a longer coupling time and,

consequently, lower force and power production during the

overcoming portion of the movement (Kurz 2001.)”(17, Publications,

Thibaudeau)

Plyometric means develop explosive power by simultaneously

developing strength and speed adaptations, while increasing the

Qangle of the F(t) curve.

Improving reactive strength will provide the following adaptations:

§ improve the athlete’s ability to absorb force

§ create rapid and amplified expressions of force and power

§ improve neurological (efficiency) ability to rapidly recruit motor

units

§ improve absorption, landing and propulsion mechanics

§ improve coordination, balance and proprioception



110

Maximal, dynamic, repetitive and sub-maximal efforts cannot fully

enhance an athlete’s reactive strength because of the nature of their

tempo. A tempo dictating a controlled eccentric phase reduces the

effects of the stretch shortening cycle (SSC) and promotes energy

dissipation in the system.

Caution must be considered before the introduction of any

significant volume of plyometrics (simple or complex) into an

athlete’s training regimen. As an athlete matures, their sport and

recreation will provide high volumes of plyometric training.

Monitoring and progressing, especially as the competition phase

approaches, the volume of plyometrics in training (contact strikes or

total reps/sets/volume per workout/week/block/year) is imperative. It

is within their strength training preparation, that the efficient

execution of reactive movements must be enforced in order to

decrease likelihood of injury and to maintain proper patterning under

fatigue.

Reactive Strength Considerations:

§ current bodyweight

§ relative strength levels

§ absolute strength levels

§ training age / maturity

§ sporting age / maturity

§ thoroughness of warm-up

§ rest and recovery between expressions



111

§ movement efficiency; mechanics – landing, absorbing and

propulsion

§ bracing and breathing proficiency

§ mental alertness – ability to focus on task

§ current or previous injuries or weaknesses

§ volume progression (contacts per session)

§ functionality according to needs analysis for their sport

The skillful execution and effectiveness of reactive means are

subject to many structural, physiological and neurological

dependencies.

Reactive Strength Dependencies:

§ the rigid properties of playing surface

§ the athlete’s footwear

§ the athlete’s ability to express a high RFD – neurologically and

physiologically

§ the athlete’s genetic fiber type ratios in engaged musculature

§ integrity, tissue quality and length (extensibility) of engaged

musculature

§ the degree to which the musculature and connective tissues

are stretched – i.e. kinetic articulation

§ the velocity of yielding phase (stretching) and the athlete’s

ability to isometrically stabilize these forces

§ the duration of amortization (switching) phase



112

§ efficient landing mechanics –bodyweight or localized loading:

o coordinated movement of the upper and lower

extremities

o kinetic (structural) alignment during initiation of

movement

o kinetic alignment during execution of movement

o mobility and stability strength of respective kinetic

segments as defined by Boyle’s Joint-by-Joint (JBJ)

assessment

o “soft” landing mechanics promoting efficient transfer of

energy and forces

o engagement of appropriate musculature involved in

absorption, deceleration, acceleration and propulsion;

hips, gluteals, quadriceps, hamstrings, gastrocs and

soleus

o uniform distribution of forces across kinetic chain

o duration of contact time – fast < 250 ms, slow > 250ms

“During soft landing by experienced athletes, only 0.5% of the

body’s kinetic energy is spent to deform body tissues (bone,

cartilage, spine.) During a stiff landing, the deformation energy

amounts to 75% of the body’s mechanical energy. The difference is

150 fold!”(22, Publications, Zatsiorsky)

“During natural movements, the primary requirement for a proper

motion pattern is not to resist the external force and decrease the



113

body’s kinetic energy but to increase the potential for the ensuing

takeoff.”(22, Publications, Zatsiorsky)

§ efficient movement mechanics –external loading:

o deceleration pattern should mirror forward motion in

kinetic extension, flexion and rotation

o proficiency is determined by athlete’s abilities to re-

center, re-stabilize (isometrically) and quickly establish

optimal patterning for execution or expression

Let’s look at some common reactive means.

Reactive means graphic

REACTIVE MEANS

SIMPLE PLYOMETRICS COMPLEX PLYOMETRICS

DepthJumps

Bounding Skipping Jogging AltitudeLandings

JumpingRope

JumpSquats

Sprinting

Hops



114

To demonstrate how a reactive expression works, let’s examine

simple and complex plyometrics.

Simple / Complex Plyometrics

Overcoming Phase:

§ concentric contraction

§ rapid muscle shortening

§ kinetic extension

Yielding Phase:

§ eccentric contraction

§ rapid muscle lengthening

§ kinetic flexion

Switching Phase:

§ amortization phase

Plyometric expression



115

Let’s review a few important definitions.

Potential Energy (PE) –potential of an object or system to do work,

dependent on its position

Kinetic Energy (KE) – the energy of motion. If an object is in

motion it has kinetic energy.

Where,

m = mass

v = velocity

Elastic Energy (EE) – the energy derived from the elasticity of the

active tendons, ligaments and muscles.

Stretch Shortening Cycles (SSC) –“Exploiting the elasticity of the

muscle and the stretch reflex is referred to as using the stretch-

shortening cycle” (Bosco et al. 1982.) This exploitation refers to the

expression of stored kinetic and elastic energies accumulated from

a rapid eccentric phase.

After these definitions, we must determine what reactive strength

has to do with our athletes? Our training? Our power potential?



116

It can mean everything to our athletes.

Incorporating reactive means into your training protocols not only

improves the power expression, but it also provides adaptations for

improving impact absorption (along with bracing patterning) abilities

for the athlete. As deceleration occurs during the eccentric phase

of the reactive movement the athlete must demonstrate adequate

isometric strength to absorb the energies accumulated in the system.

It is their ability to demonstrate this isometric strength that

determines how efficiently the amortization phase and subsequent

expression of power will occur.

Impact forces can occur as a resultant of ground forces, a hit from

another player or even from a fall. Ground reactive forces are

exponential in nature, especially as the speed (stride length and

stride frequency), strength (leg drive) and movement abilities

(random agility; cutting, turning, stopping) of the athlete increases.

Regardless if you are creating a reactive expression from absorbing

a bodyweight movement (bound), performing a sport specific

movement (tennis forehand) or from decelerating an external mass

(KB Catch & Throw – Chaos Shock Series), the athlete becomes

more efficient at inhibiting the golgi tendon organ (GTO) response.

Shutting the muscle contract down if tension becomes too excessive

or too explosive, the GTO is a muscles’ (and connective tissues’)



117

self-defense mechanism. Through the regular incorporation of

reactive means, the GTO’s response is inhibited (threshold is

increased) and more powerful movements can be executed.

We can now further detail the eccentric (yielding) and concentric

(overcoming) phases during the execution of a simple or complex

plyometric.

Plyometric means sequence

As you can see from the reactive means graphic on page 113, the

simple and complex categories are limited to upper and lower body



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closed kinetic chain exercises that can be executed in linear (vertical,

horizontal or lateral) movement patterns.

In this manual, I’ve attempt to expand the reactive training effect to

include a greater range of movements and kinetic articulations.

Common plyometrics are executed with bodyweight only or loaded

bodyweight (with x-vest) exercises. If we don’t limit the loading of

reactive means to the athlete’s mass (or summation of the mass of

the athlete and an external load localized to the athlete) to provide

the inertia and momentum during the yielding phase, we can expand

upon our current regimen.

Regardless if we are talking about bodyweight or an external load,

we are talking about mass. If a mass is in motion it has inertia. If

that inertia is absorbed, kinetic energy is accumulated and then

subsequently expressed or dissipated.

The magnitude of the mass’s inertia is determined by:

§ Criteria 1 - its mass (according to gravity)

§ Criteria 2 - its direction

§ Criteria 3 – its distance from the contact point

§ Criteria 4 – its speed



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A complex plyometric provides an even higher CNS demand, as the

velocity of stretching (and the amplified and synchronous MU firing)

during the eccentric phase of the movement is amplified by an

increased potential energy.

Remember, a mass’s potential energy is the potential of an object

(implement or system) to do work, dependent on its position. If we

increase the potential we will increase the subsequent accumulation

of total energy within the system. One example would be depth

jumps. The athlete’s distance from the contact point (Criteria 3

above) is increased; therefore their mass has greater speed (Criteria

4 above) at contact, resulting in a greater velocity of stretching and

subsequently a greater expression of force and power.

If we include exercises into our model that dynamically overcome

the inertia of an external object, non-specific to the athlete, we have

the possibility to achieve reactive strength expressions through

greater kinetic articulations. Reactive strength expressions in non-

linear movements provide an atypical coupling of the forces of each

kinetic segment improving the efficiency of force summation and

greater absorption mechanics as greater proficiency of movement is

achieved. In fact, the distance from the external object’s COG and

the COG of the athlete at impact, will determine the magnitude of

potential (catastrophic) de-stabilization that will need to be

overcome. This is the Chaos Reactive Series.



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Chaos Reactive Series

The Chaos Reactive Series includes:

§ The Chaos Shock Series

§ The Chaos Ripper Series

§ The Chaos Acceleration / Deceleration Series

Our reactive strength model can now be modified to include the

introduction of greater movement possibilities and the incorporation

of random loading prior to the reaction expression.

Chaos Shock Series

Overcoming Phase:

§ concentric contraction

§ rapid muscle shortening

§ kinetic extension, rotation

Yielding Phase:

§ eccentric contraction

§ rapid muscle lengthening

§ kinetic flexion, rotation

Switching Phase:

§ amortization phase

Chaos shock expression



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Chaos shock sequence

The magnitude of the resultant forces (and direction) is directly

related to the initial and / or prolonged acceleration of the mass of

the athlete OR the external mass the athlete is required overcome.

Dependent upon coordination, kinetic stability / mobility or

movement mechanics, the athlete’s response to this energy transfer

will determine the amplitude of the resultant power expression and

how quickly homeostasis can be re-established.



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Chaos Shock Series – Exercise Example

Sandbag Triple Extensions

Here is your first introduction to a Chaos Shock Series means. We

are creating a reactive hip extension with the introduction of a

sandbag during a typical pullthrough. A partner will “introduce” a

sandbag (mass with inertia and KE due to its motion) to the athlete

who initiates a pullthrough movement (deceleration that

accumulates kinetic and elastic energies, followed by a amplified

isometric contraction to efficiently absorb these energies) and then

explodes (overcoming with amplified concentric contraction) into a

triple extension backward throw (power expression.)



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Sandbag Triple Extensions

Chaos Shock Series

Removing the restrictions of conventional plyometrics, the Chaos

Shock Series will now provide many new possibilities for developing

potential reactive expressions that are not ground specific. We will

explore these exercises in further detail in the Exercise Index

Section.

Chaos Ripper Series

Chaos Rippers are exercises that randomly introduce forces

contradictory to the plane of motion of an exercise or movement.

Similar to high speed lateral movements or movements across an

incline, Chaos Rippers will provide exponential lateral forces

distributed across the lower kinetic chain. They will also improve

the athlete’s reactive and re-stabilization abilities against random

stimuli.



124

Chaos Ripper examples would include:

§ speed ladder – speed ladder performed against multi-

directional elastic band or rope resistance

§ sandbag rippers – sandbag zercher farmers walks against

multi-directional elastic band or rope resistance

§ sled dragging rippers – sled dragging against multi-directional

elastic band or rope resistance

Chaos Ripper Series – Exercise Example

Forward Sled Dragging with Sandbag Rippers

The athlete will be dragging a loaded sled while bear hugging a

heavy sandbag. A partner will provide multi-directional forces trying

to move the athlete off of their intended path.



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Forward sled dragging with sandbag rippers

Chaos Acceleration / Deceleration Series

Chaos Acceleration / Deceleration Training is

an advanced means that will amplify ground

forces, speed of movement and ground contact

frequency. An elastic band will be attached to

the athlete’s torso or waist throughout the

execution of a ground based movements.

Acceleration Series

Forcing the athlete in the direction of or

parallel to their horizontal (xy) or vertical (z)

plane of upper or lower body movement would

be an example of accelerated training.

Accelerated training increases the stabilization

component, the speed of “next step”



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mechanics, the amplitude of ground forces and the potential reactive

strength expression.

Acceleration training examples would include: over-speed running,

band- assisted bench press, band-assisted deadlifts.

Chaos Acceleration Series – Exercise ExampleBand Assisted Lunges / Drop Shots

Acceleration training - band assisted drop shots



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Deceleration Series

If the acceleration or muscle action is

in the opposite or perpendicular

direction of the athlete’s horizontal

(xy) or vertical (z) plane of movement,

the means becomes an example of

deceleration training. The athlete is

now required to quickly absorb the

impact of their bodyweight PLUS the kinetic energies created by the

tension of the stretched band, thereby enhancing their abilities to

accelerate, decelerate and recover.

Deceleration training examples would include: isometric back

extension med ball catches, band-resisted depth jumps (unilateral,

bilateral, split stance), band-resisted drop lunges, band-resisted

barbell drop squats, Vertimax, lateral speed ladder across hill (10-

20º slope)

NOTE:

In the diagram above, once the line of force (band tension) is

applied outside of +/- 45-60º from the direction of movement, the

action becomes a decelerating.



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Chaos Deceleration Series – Exercise ExampleBand Resisted Lunges / Drop Shots

Deceleration Training - Band Resisted Drop Shots

If an athlete has mastered (reinforced on an ongoing basis) the

proper landing mechanics, a progression from simple to complex

plyometrics can be assisted by incorporating deceleration training.



129

NOTES:

Elastic resistance can be added to the athlete accordingly:

§ Torso Attached - with a harness or with “X” pattern created by

multiple bands) or

§ Waist Attached - with a lifting belt, anchored high and behind

the athlete prior to performing a depth jump

§ Grip Attached – athlete can hold the bands with their hands

during the movements.

We can now update our reactive means graphic to include the

Chaos Reactive Series.

Reactive means graphic with the addition of the Chaos Reactive Series

REACTIVE MEANS

SIMPLE PLYOMETRICS COMPLEX PLYOMETRICS

DepthJumps

Bounding Skipping Jogging AltitudeLandings

OlympicWeightlifting

JumpingRope

JumpSquats

Sprinting

Bench ThrowsPlyo Push-Ups

Hops

Acceleration/ Deceleration

Training

ChaosShockSeries

Rippers

MedicineBall

Series



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Identification of the Chaos Reactive Series

Reactive Strength Progression

Ballistics

Level 1 – Throws§ Examples: shot put, medicine ball throws, tire throws

§ Movement: forward, backward, transverse, rotational

§ Engagement: unilateral, bilateral

§ Implements: sport specific implements, medicine balls, odd

objects

Benefits of Throws:

§ end-range deceleration inherent to typical resistance training

means does not occur during executing a throw

§ multi-planar force expressions

§ coordination and (force) summations across kinetic chain

§ starting strength and explosive strength enhancements



131

Be aware, observations of throwing mechanics are likely to reveal

efficiency gaps from dominant to non-dominant sides. Factors could

include; neurological inefficiencies, mobility issues and subsequent

compensations.

Throwing Matrix

Table displaying potential throwing movement patterns

NOTES:

*Linear referring to parallel to sagittal plane

**Quad X = Triple Extensions; ankle, knees, hips extension + shoulder flexion

***Quad FX = Triple Flexions; hips, knees, ankles flexion + shoulder extension

Additional Notes:As you can see, some throwing sequences can be executed limiting

the kinetic segments involved in the movement; i.e. kneeling, seated,

split stance – see Extension of the Movement.

Throwing Movement PatternsLinear*

Standing Kneeling Split StanceUnilateral Bilateral

Explosions – ForwardQuad X – Backward**

Left to Right Linear Right to LeftQuad FX – Slams***

Left to Right Linear Right to LeftRotational

Standing KneelingUnilateral Bilateral

Rotational – HorizontalLeft to Right Right to Left

Rotational – TransverseLeft to Right Right to Left

Low to High High to Low Low to High High to Low



132

Linear

Explosions – Forward

Unilateral KB Explosions

Bilateral Sandbag Explosions

Quad X – BackwardKettlebell Backward Explosions



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Quad FX – Forward

Med Ball Slams

Band Slams

Rotational - Horizontal

Sledgehammer Rotational Slams



134

Med Ball Rotational Throws

Rotational - Transverse

Unilateral Rotational Sandbag Throw – Low to High / Left toRight



135

Utilizing the Chaos Shock Series in accordance with the above

Throwing Matrix, will turn your throws into a plyometric means and

will provide an even greater number of possibilities for the coach

and athlete.

Chaos Shock Training has potential application to decrease the

explosive strength deficit or ESD, which is the difference between

the potential maximal expression of force and the actual force

demonstrated. As we know for throwing movements, ESD is

approximately 50% (according to Zatsiorsky) of the athlete’s

potential due to the short duration of a throwing movement.



136

Because the concentric contraction is accelerated, the time needed

to express an amplified expression of power is shortened. This can

be demonstrated on the LVC accordingly.

Revisiting the Load Velocity Curve (LVC)

The incorporating of reactive means (simple, complex and chaos)

provides the athlete with the ability to express greater expressions

of force and power.

Reactive (shock) training effects on power potential



137

Level 2 – Simple Plyometrics

§ Examples: bounding, skipping, hopping, leaping, jogging,

jump roping

§ Movement: decelerate, absorb, accumulate, express; forward,

backward, lateral, zig zag

§ Patterned Targets: cones, ladders, taped “X’s” or quads

§ Random Targets: flashlights, tennis Balls, cognitive cues,

visual Cues, verbal cues

§ Loading: x-vest

Level 3 – Complex Plyometrics

§ Examples: agility drills (see next section), parkour training,

depth jumps (unilateral, bilateral, split stance), plyo pushups,

squat jumps, sprinting, acceleration / deceleration training,

jump squats

§ Movement: decelerate, absorb, accumulate, express; forward,

backward, lateral, zig zag

§ Patterned Targets: cones, ladders, taped “X’s” or quads

§ Random Targets: flashlights, tennis balls, cognitive cues,

visual cues, verbal cues

§ Loading: elastic resistance, barbell, x-vest



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Agility Movement Matrix

Agility Cue Matrix

Patterned RandomCone Drills Reaction Ball / Tennis Ball Chases

Speed Ladder Drills Parkour TrainingCoach’s Visual Instruction Mirroring DrillsCoach’s Verbal Instruction Cognitive Direction Drills

Tempo Runs Elastic Acceleration / DecelerationTraining

Parkour Training

AgilityAthlete Only Athlete + Load Accelerated Decelerated

PatternedForward Backward Lateral Anterolateral Zig Zag

RandomVisual Cues Verbal Cues Cognitive Cues



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Level 4 – Chaos Shock Series

§ Exercises Initiated with External Load - Chaos Shock

Series, medicine ball series, bench throws, Olympic

weightlifting and derivatives

§ Movement: catch, decelerate, absorb, accumulate, express;

forward, backward, rotational, transverse, vertical up, vertical

down

§ Loading: unilateral, bilateral; odd objects, barbell, medicine

ball

The Speed-strength ContinuumThe summation of Levels 1-4 can be shown in the Speed-

Strength Continuum graph.



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Strength-Speed

Strength-speed refers to “low velocity, high load” resulting in a high

output of power, where the strength component is the driving force.

Even though the speed of movement is limited by the load, there is

a rapid neurological (motor unit) recruitment to overcome the heavy

resistance throughout the execution of the movement.

Some common strength-speed training means include:

1) Olympic Lifts

a. The Olympic lifts and all the training progressions

2) Dynamic Efforts

a. With Accommodating Resistance

i. Band, Chains, Weight Releasers

b. Without Accommodating Resistance

i. Compensatory Acceleration Training (CAT) is a

forceful concentric contraction with sub-maximal

loads, i.e. tempo of 3 0 X. The effect will

accelerate the mass quickly, building strength and

speed while improving intramuscular coordination.

3) Sport Specific Movements

a. Wrestling Throws

b. Judo Throws



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Pulling It All TogetherLet’s look at the Power Continuum.

We are going to pull all of these concepts together with your first

bonus from James Smith, the Strength Continuum Graph.

Then we will discuss a concept I call Accumulation of Progressive

Functionality and how it relates to Verkhoshansky’s “Principle of

Dynamic Correspondence.”(11, 19, Publications)



142

Bonus #1Chaos Training Manual

The Strength Continuum GraphJames Smith - PowerDevelopmentInc.com



143



144

To further analyze the progression of movement and its sport

specificity, we will demonstrate the concept I have called

Accumulation of Progressive Functionality or APF.

Accumulation of Progressive Functionality

APF, at a higher level, details the shifting of training parameters

(volume, intensity, direction, speed and specificity) as the:

§ ongoing baseline testing determines the athlete’s

preparedness

§ competition phase approaches

§ athlete’s training maturity develops

§ proficiency of skill execution is demonstrated

As the athlete develops according to the above criteria, the volume

associated with the integration of special physical preparedness

means also increases.

In its simplest form, the progression model could look like this:



145

Simple Progression Model

APF provides direction on how to move from a general training

model stressing development of essential foundational adaptations,

precise exercise / skill mechanics and general conditioning to a

more specific model developed and derived from analyzing the

movements specific to the athlete’s sport. APF will build upon the

foundation laid from the general template (initial stages of

development) and increase the athlete’s functional potential to excel

and execute while engaged in the sporting event.

Building upon the writings of James Smith, Zatsiorsky, Myslinski and

Verkhoshanski, we can see that developing strength (through



146

maximal effort, dynamic effort, submaximal effort and repetitive

effort expressions) in linear movement patterns is only one part of

the equation. These adaptations will build our foundation as we

move toward more specific functional movements. If the

foundational adaptations are comprehensive (big base of a pyramid),

there will be an increased potential to execute highly specific

movements with great force and accuracy (peak of the pyramid.)

Also remember, to further “bridge the gap” in adaptations derived

from GPP means to SPP means, chaos exercises will now be

incorporated into the model.

Where Chaos Training will provide the random stimuli, APF will

provide the focus, sequence (patterning) and direction.

So now we have the following:



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Our potential to develop more functional adaptations (in conjunction

with our sport specific skill development), will allow us to

successfully “bridge the gap” from training to sport.

By analyzing the actual physiological and biomechanical aspects of

sport movement, APF provides the categories for training means to

determine their functionality and specificity in accordance with

Myslinksi’s “Criterion of SPP” in reference to Verkhoshansky’s

“Principle of Dynamic Correspondence.”

APF is meant as an interpretation of Verkhoshansky’s “Principle of

Dynamic Correspondence” for ease of understanding and

application.



148

Correlation between APF and Principle of Dynamic Correspondence



149

APF categories are as follows:

Level 1: Plane(s) of Movement

§ frontal, sagittal and transverse planes

Level 2: Movement Pattern(s)

§ horizontal or vertical push / pull, hip or quad dominant,

chaos (random)

Level 3: Duration of Movement

§ time differential between excitement and execution and

the volume of these efforts

Level 4: Specificity of Movement

§ sequencing, strength proficiency and integrity of each

kinetic segment, including engagement of surrounding

musculature and supportive / connective structures, at

different biomechanical reference points throughout the

execution of movements specific to the athlete’s sport

Level 5: Intensity of Movement

§ expressions of ballistic, reactive or speed-strength

means required for or similar to the athlete’s sport

Level 6: Speed of Movement

§ time duration until expression of force, or the rate of

force development

By categorizing means according to the structure of APF, their

specificity can be measured and subsequently applied.



150

The summation of properties from APF Levels 1-6 should be

considered when categorizing a movement as a general, general

specific or special physical preparedness means.

NOTE:

Additional adaptations must be prescribed within the athlete’s

training model to address reverse (sport) movement patterns – see

Balance and Reverse Movements sections.

I have overlaid APF and its respective levels on James Smith’s

Strength Continuum Graph for better understanding.



151



152

The ProtocolsChaos Training Manual



153

Protocols

Finally! We are getting into the serious stuff now – the Protocols.

The standard Protocols for athletic strength development are as

follows:

Powerlifting

Weightlifting

Strongman

Odd-Object

Kettlebells

Grip

Bodyweight

Partner Bodyweight

Manual Resistance

Now you will have a new protocol to add to your listà haos



154

The Protocols

Powerlifting Weightlifting

Strongman Odd-Object

Kettlebell Grip



155

Bodyweight Partner Bodyweight

Manual Resistance



156

Powerlifting Protocols

Deadlift Squat Bench

n THE BIG “3”

n BENCHn 306 variation exercises*

n DEADLIFTn 72 variation exercises*

n SQUATn 344 variation exercises*

• As defined by Elitefts.com

n ADVANCED TECHNIQUESn Accommodating Resistance

n Bandsn Chainsn Weight Releases

n Othern Varying Hand/Foot Placementn BTR / Partialsn Different Bars



157

Powerlifting - Benefits§ intramuscular / intermuscular coordination adaptations

§ limit strength, speed-strength, strength-speed developed in

linear movement patterns

§ functional hypertrophy

§ connective tissue density and integrity

§ improved RFD

Supplemental Powerlifting ExercisesHere are a few supplemental powerlifting exercises.

3 Board Press Floor Press

Courtesy of Elitefts.com Courtesy of Elitefts.com

Front Squats RDL’s



158

Weightlifting Protocols

Once proficiency is achieved, weightlifting becomes an expression

of strength-speed at its finest. Moving heavy weights with high rates

of force!

Because of the speed of movement and load, the power output for

weightlifting exercises far exceeds the conventional Powerlifting

means; bench, deadlift and squats. Utilizing the clean & jerk, the

snatch and all their derivatives will provide important adaptations for

our athletes.

Because of a high cost (high risk for wrist, elbow and shoulder

injuries) to benefit (high RFD and power output) ratio, weightlifting’s



159

transitional exercises are sometimes chosen as better options. You

can replace a full squat clean & jerk with a power hang clean or a

clean grip snatch as an alternative to a standard snatch movement.

We can still obtain the same benefits, but with safer variations of the

exercises.

Clean & Jerk Snatch

Courtesy http://www.peaksweightliftingclub.org


http://www.peaksweightliftingclub.org


160

Weightlifting - Benefits§ high RFD

§ intramuscular / intermuscular

coordination adaptations

§ high level patterning and efficiency of

movement

§ reactive strength, strength-speed

§ improved flexibility and strength mobility

Top-Down Training Progression

Training Progressions

Developing proficiency in the discipline of weightlifting takes many,

many years of practice, patterning and hard work.

A decreased learning curve is realized with a sequential, regimented

approach to teaching these technical lifts. The Top-Down Training

Progression has been shown to have great success when

introducing an athlete to weightlifting.



161

Top-Down Learning Progression

As you can see the clean & jerk and snatch can be broken down

into segmented training progressions. Individual components are

drilled and progressed to the linking of successive components

toward the skilled full completion of each lift.



162

Supplemental Weightlifting ExercisesHere are a few supplemental weightlifting exercises listed above.

Split Jerk Snatch Balance

Courtesy tomgorman.moonfruit.com

OH Squats OH Lockouts

Courtesy of http://www.flickr.com/photos/dehwang


http://www.flickr.com/photos/dehwang


163

Weightlifting exercises can be modified by utilizing odd objects.

Some of the benefits include:

1. Decreased learning curve,

2. Potential decrease in injuries due to

flexibility limitations of the wrists,

shoulders and upper back,

3. Easier / Cheaper to obtain than

bumpers,

4. Unique RFD and proprioceptive

adaptations

5. Improved strength in greater articulations of the involved joints

Odd-Object Weightlifting

Replacing an Olympic bar with a keg, stone, kettlebell or sandbag

increases the work capacity of the lift. When working with young

athletes, the safety aspect is also immediate, as it is easier to dump

a sandbag than a bar.



164

Kettlebell Snatches Stone Clean & Press



165

Strongman Protocolsas defined by TotalPerformanceSports.com

MAX PULL FROM THE GROUNDn STONE LIFT MAXn FARMER’S WALK DEADLIFT MAXn SILVER DOLLAR DEADLIFT MAXn AXLE DEADLIFT

HEAVY SUPPORTING-WALKINGn KEG LOADINGn CONAN’S WHEELn SUPER YOKE / CAR CARRYn FARMER’S WALKn STONE/SAND BAG/ SAND BAG

CARRYn WHEEL BARROWn CHAIN DRAG

STRENGTH ENDURANCEn TIRE FLIP / CAR FLIPn STONE SERIES MEDLYn ARM-OVER-ARMn LOG-C&P-REPS / LOG 1-C MAX

REPSn FARMERS-MAX DISTANCEn HARNESS PULL DRAGGINGn VIKING PRESSn POWER STAIRSn FINGAL’S FINGERn WHEEL BARROW / CAR

OVERHEAD MAXn LOG MAXn APPALON’S AXLEn STONEn KEGn SANDBAGn VIKING PRESS

GRIP/ENDURANCEn FARMERS HOLDn ARM-OVER-ARMn HERCULES HOLDn CAR DL HOLDn CRUCIFIX HOLDn CHAIN DRAG

EXPLOSIVE STRENGTHn KEG TOSSn 56#-HEIGHTn TIRE TOSSn CABER



166

Strength coaches have now started utilizing strongman protocols

more and more because of their unique adaptations; random

movements and dynamic loading of the athlete.

Strongman - Benefits§ movement under tension T

§ multi-joint, multi-planar force development

§ power and strength endurance

§ improved grip strength

§ improved GPP foundation

Total Performance Sports was the first gym that I know of that

worked with strongman protocols to develop athletes. CJ Murphy

and Bob Jodoin were big influences to Jedd and me when we first

started our strongman training.

Getting out and moving with strongman implements cannot be

duplicated in the gym. Of course there are gym lifts that mimic the

execution of strongman events, but it is definitely not the same. If

you don’t have strongman equipment, that is fine. You can still

derive similar adaptations by creating exercises that can be done

with standard commercial gym equipment.

For example, a zercher walk can be done with a barbell (with or

without a 4” PVC pipe over it) simulating a conan’s wheel. Both a



167

loaded zercher walk and a conan’s wheel require a huge upper back

commitment and increased time under tension during multi-

directional movement.



168

Some Common Strongman Events

Farmer’s Walk Weight Toss

Stone Lifting

Photo courtesy of

www.defrancostraining.com

Viking Press Conan’s Wheel


http://www.defrancostraining.com


169

Odd Object Protocols

OVERHEAD MAXn STONE PRESSn KEG PRESSn SANDBAG PRESS

GRIP/ENDURANCEn SANDBAG DEADLIFTn SANDBAG CARRYn ROCK CARRYn TOWEL TRAININGn ROPE TRAININGn CLUBBELL TRAINING

THROWINGn SANDBAG / STONE / KEG /

TIRE THROWS:(BILATERAL / UNILATERAL)n BACKWARDn ROTATIONALn FORWARDn TRANSVERSEn ROCK THROWSn TIRE THROWSn SANDBAG THROWS

MAX PULL FROM THE GROUNDn SANDBAG / NATURAL STONE / KEG

/ AXLE DEADLIFT MAX:n SANDBAG DEADLIFT,n PRISONER DEADLIFT,n ZERCHER DEADLIFT,n MANSFIELD LIFT

HEAVY SUPPORTING-WALKINGn SANDBAG / NATURAL STONE / KEG

CARRY:n BEARHUG CARRYn ZERCHER CARRYn SHOULDER CARRYn OVERHEAD CARRY

STRENGTH ENDURANCEn VARIOUS SANDBAG TRAININGn VARIOUS KEG TRAININGn VARIOUS ROPE CLIMBING /

TRAININGn VARIOUS TOWEL TRAINING



170

Odd Objects – Benefits

§ intermuscular coordination adaptations

§ improved balance and proprioception

§ dynamic COG and T adaptations

§ progressive and dynamic loading

§ mental toughness

Almost anything you can do with a barbell or dumbbell can be done

with a sandbag, keg or rock. But, as you know, odd objects by

definition require unique intermuscular coordination abilities to

overcome their resistance throughout a movement pattern. This

coordination provides an adaptation closer to the unexpected

requirements of sports. Because of this dynamic center of gravity

inherent to odd objects, they cannot be utilized for maximal efforts.

1) When you are training with odd objects you will have to adjust

your movement throughout the entire range of motion (ROM) of the

exercise because the center of gravity (COG) of the odd object will

always be dynamically changing. Re-centering the odd object leads

to a kinesthetic awareness and mind/body connection that will also

hone the mental aspect. The strength created with odd objects puts

your athletes in unique, non-advantageous positions that will allow

them to better train for the demands of their multi-dimensional sport.



171

Study in Center of Gravity (COG)

COGATH COGIMP COGATH COGIMP



172

The distance between the COG of the athlete (COGATH) and the

COG of the implement (COGIMP) is equal to X. As noted previously,

as “X” increases, so does the demand upon the athlete, the difficulty

of the exercise and the strength needed to overcome this resistance

also increases.

2) Unexpected feedback from odd objects. It could be sand shifting

in an army duffle bag, water sloshing in a keg or a rock slipping as

you lift it – the response of the implement elicits a response from the

athlete. Control must be maintained without knowing the next step.

The more you utilize odd objects, as the response becomes random

the adaptation becomes intuitive.



173

Functional adaptations are accumulated by incorporating both conventional and non-conventional implements. As you can see the volleyball players are not restricted to one plane of

motion. Any training improving strength in more articulations (strength mobility) of theirshoulder’s ROM will improve their ability to express strength randomly.

Adaptations: Power SnatchLinear MovementHigh RFDImproved Movement EfficiencyImproved Absorption, Decleration Mechanics

Adaptations: Sandbag SnatchAltered MovementModerate-High RFDImproved StabilizationImproved Absorption, Decleration Mechanics

Power Snatch Odd-Object Snatch



174



175

Some Common Odd Objects Exercises

Stone Front Squats Rotational Sandbag Throws

Thick Rope / Rolling Kneeling Stone

Thunder Pullups Shouldering



176

Odd Object ImplementsWhen talking about odd objects or non-conventional training, it

usually involves replacing barbells and dumbbells with other unique

training implements. Here is a comprehensive list.

Non-Conventional Training Implements (Odd-Objects)

Kegs

Rocks

Stones

Bodyweight

Manual Resistance

Kegs

Water Filled Swiss Balls

Kettlebells

Stone Locks

Tires

Dragging Sleds

Prowlers

Gymnastics Rings

Blast Straps

Thick Bars / Axles

Blockweights

Phonebook / Card Tearing

Steel Bending

Steel / Wood Logs

Cables

Thick Ropes

Climbing Holds

Chains

Towels

SledgeHammers

Clubbells

Elastic Bands / Tubing

Strongman Equipment



177

The SwitchMoving from conventional to non-conventional.

Good Mornings (GM’s)

Olympic Clean & Press

Deadlift

Bent Over Rows

Squats

PullThroughs

Strict Press

Floor Press

High Pulls

Front Squats

n Stone Liftingn Keg Swings

n 2 DB Clean & Pressn Log Press Clean & Press

n Pronated Deadlift w/Axlen BTR Farmer’s Deadlift

n Bent Over Sandbag Rown Log Row

n Sandbag Shoulder Squatsn KB Overhead Squats

n SB PullThroughsn SB PullThroughs w/Bands

n Sandbag Pressn Thick Loadable Handle

n Floor Press w/KBn Floor Press w/Sandbag

n Axle Power Shrugsn Keg High Pulls

n Front Squats w/Sandbagn Zercher Squat w/Sandbag



178

GametimeHere is a view of some non-conventional training and its potential

carryover to sports.



179

Vasily warming up with a beefy kettlebell.



180

Kettlebell ProtocolsKettlebells (KB’s) are unique training implements that have gained

popularity over the

past several years.

Because of their

versatility and

durability kettlebells

can be used for

many different

combinations of

exercises. You can

use two kb’s or just

one. They can be

thrown and not

break, assuming

you have purchased

cast iron kb’s and

not plate loaded

ones. If you can

afford them, go for

the cast iron and

you’ll have them

forever.



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Kettlebell - Benefits

§ strength endurance

§ neurological and physiological patterning

§ odd object adaptations (off-set COG)

§ versatile / durable / portable

§ dynamic support grip strength

Kettlebell – Some Common ExercisesKettlebell High Pulls Shaolin Stone Locks

Snatches



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Alternating Kettlebell Snatches

Kettlebell Pullthroughs



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Grip Protocols

Main Categories

Crush

Grippers, Sandbag Training, Coin bag, Plier Lifting, Wire Cutting,Towel Training, Eagle Claw Training, Towel Training

Support

Fixed Thin/Thick Bar Vertical and Horizontal Support, Kettlebells,Clubbells, Rotating Thick bar, Thick Rope Training, DoubleOverhand DL, Four Finger DL, 2 Finger Alternating DL, ThickHandled Farmer’s Hold / Walk, Vertical Bar

Pinch

Wide / Narrow, Block Weight Training (Whole Hand, FingerSpecific), Brick Lifting, Stone Holds, Plate Pinch, Hub Lift, 2x4Blocks

Wrist Postures

Levering

Sledgehammer Training – Unilateral / Bilateral, Ulnar / RadialDeviation, Supination / Pronation, all postural movements, PlateWrist Curls, Reverse Wrist Curls, Kettlebell Training, ClubbellTraining, Stone Padlocks, Thick Bar Training



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Bending

Short / Long (scrolling), Braced or Un-Braced, Double Overhand,Reverse, Double Underhand Styles of Bending, Wrenches,Screwdrivers, Rerod, Pliers

Tearing

Wide or Narrow, Braced or Un-Braced; Cards, Phone Books

Hand Health

Extensor

Extensor Jar, Rubberband, Sand / Rice Bucket, Sledgehammer –Finger Walking, Outer Loops

Dexterity

Shot, Tennis Balls, Golf Balls, Dexterity Balls Rotations, HandHealth Dexterity Exercises

Stretching

Various Postures

Contrast Baths

Hot / Cold Baths

Traction

Elastic Band Extractions

Massage / Trigger Point Therapy

SMR; ART, Foam Rollers, the Stick, Tennis Balls, Golf Balls, LAXballs



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Grip Strength - Benefits

§ improvements in co-contraction abilities

§ eliminate “weak link” in kinetic chain

§ ensure power potential

§ decrease in repetitive use injuries and time to recovery

§ sport specific carryover

More and more people are becoming aware of the importance of

bringing up their grip strength levels. Being able to shoot a

basketball with as much force in the 4th period as in the 1st period,

being able to grip the hockey stick in the 3rd period through hockey

gloves or being able to peel your opponents hands off and stand-up

to get the escape during the last few seconds becomes the

difference between winning and losing. But, most people are

clueless as to anything grip strength related outside of standard

wrist curls or wrist rollers.

Let’s go into more detail to really see what is involved in developing

our hands and lower arm musculature.

NOTE:

§ Reverse Movement patterns will go a long way in prevention

of overuse injuries



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§ Hand Health – includes extensor, dexterity, contrast baths,

stretching and extraction exercises. These are necessary for

maintaining the balance, alignment and health of the hands.

Grip Strength – Sport Specific



187



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Grip Strength Studies

Consider the following studies, see text in bold:

1: J Strength Cond Res. 2006 Nov;20(4):861-6.

Anthropometric and Performance VariablesDiscriminating Elite American JuniorMen Weightlifters.

Fry, A.C., D. Ciroslan, M.D. Fry, C.D. LeRoux, B.K. Schilling, and L.Z.F.Chiu. Anthropometric and performance variables discriminating eliteAmerican junior men weightlifters. J. Strength Cond. Res. 20(4):861-866. 2006.-The purpose of this study is to identify physical andperformance variables that discriminate elite American junior-aged menweightlifters from nonelite performers. Using a cross-sectional design,multiple discriminant analysis was used to determine field testsidentifying elite male junior weightlifters. Young men who wereparticipants (n = 115) at the Junior National and Junior OlympicsWeightlifting Championships volunteered as subjects (mean +/- SD age= 14.8 +/- 2.3 years.) Elite weightlifters (n = 20) were identified as thetop 17.5% of national-level competitors when weightlifting performanceswere adjusted for body mass using the Sinclair equation. All otherweightlifters were classified as nonelite (n = 95.) Test batteries wereperformed immediately upon completion of a national-level weightliftingcompetition. Variables measured included easily-administered fieldtests of physical dimensions and body composition, muscularstrength and power, flexibility, and gross motor control. Theresulting regression equations correctly classified 84.35% of theweightlifters as elite or nonelite. Five variables significantly contributedto the discriminant analysis (Wilks Lambda = 0.6637392, chi(2) =44.880, df = 5, p < 0.0001, adjusted R(2) = 0.67.) Body mass indexaccounted for 23.13% of the total variance, followed by vertical jump(22.78%), relative fat (18.09%), grip strength (14.43%), and torsoangle during an overhead squat (0.92%.) The use of these 5 easilyadministered field tests is potentially useful as a screening tool for eliteAmerican junior men weightlifters.



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1: Eur J Appl Physiol. 2006 Dec 22;

Hand-grip strength of young men, women and highlytrained female athletes.

Department IV-Military Ergonomics and Exercise Physiology, CentralInstitute of the Federal Armed Forces Medical Services Koblenz,Andernacher Strasse 100, 56070, Koblenz, Germany.

Hand-grip strength has been identified as one limiting factor formanual lifting and carrying loads. To obtain epidemiologicallyrelevant hand-grip strength data for pre-employment screening, wedetermined maximal isometric hand-grip strength in 1,654 healthy menand 533 healthy women aged 20-25 years. Moreover, to assess thepotential margins for improvement in hand-grip strength of women bytraining, we studied 60 highly trained elite female athletes fromsports known to require high hand-grip forces (judo, handball.)Maximal isometric hand-grip force was recorded over 15 s using ahandheld hand-grip ergometer. Biometric parameters included leanbody mass (LBM) and hand dimensions. Mean maximal hand-gripstrength showed the expected clear difference between men (541 N)and women (329 N.) Less expected was the gender related distributionof hand-grip strength: 90% of females produced less force than 95% ofmales. Though female athletes were significantly stronger (444 N) thantheir untrained female counterparts, this value corresponded to only the25th percentile of the male subjects. Hand-grip strength was linearlycorrelated with LBM. Furthermore, both relative hand-grip strengthparameters (F (max)/body weight and F (max)/LBM) did not show anycorrelation to hand dimensions. The present findings show that thedifferences in hand-grip strength of men and women are larger thanpreviously reported. An appreciable difference still remains when usinglean body mass as reference. The results of female national eliteathletes even indicate that the strength level attainable by extremelyhigh training will rarely surpass the 50th percentile of untrained or notspecifically trained men.

Grip is essential, without question. The end point of the kinetic

chain is the hands. Power is generated from the ground, through

the hips, accelerated by the core and expressed through the hands.



190

Grip Strength – Some Common ExercisesSome common grip exercise examples (there are numerous) would

include the following in each category:

CrushGrip Machine Towel Pull-upsBruce Lee

Grippers



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Support

Loading Pin Curls Rolling Thunder Deadlift (Vertical Support) (Horizontal Support)

Kettlebell Exercises Farmers Walk

Courtesy of Joe Defrancos

www.defrancostraining.com


http://www.defrancostraining.com


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Pinch

2 Hand Plate Pinch 1 Hand Plate Pinch

Blockweight Training



193

Wrist Postures

1 Hand Levering 2 Hand Levering

Plate Wrist Curls



194

Hand Health

Shot Rotations

Shot Rotations with Contrast Baths



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One of the most important things to remember about all movements,

not just grip strength exercises, is that the volume of movement

should always be maintained in the opposite direction. Specifically

for grip exercises, this will provide us with improved recovery,

balance of strength and alignment of carpal bones.

Grip Strength Programs

When you start looking to incorporate grip strength into your training

programs you can lay it out three ways; before the workout, during

the workout or after the workout.

Before – to stimulate for the upcoming demands

During – to integrate and build functional adaptations by becoming

neurologically efficient at coordinating the hands with the entire

kinetic chain

After – to introduce movements and eliminate weaknesses

One of the biggest misconceptions about grip strength is that

coaches don’t realize there are several different approaches to

building overall hand strength.



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Isolation and integration

Isolated grip exercises will focus on developing specific aspects of

grip or overcoming a weakness. Isolation refers to targeting the

different aspect of grip; crush strength, support strength, pinch

strength, wrist postures or hand health - through direct grip training.

For example, blockweight holds for pinch strength or gripper closes

for crush strength.

Integrated grip exercises force the athlete to utilize their grip

strength while performing a strength training means. Axle deadlifts

or towel pull-ups are two examples.

Co-contraction tells us there is a balance between the contractions

of the agonists and antagonists that will provide us with muscular

tension. This tension will allow full expression of power and create

stability to absorb, redirect or create impact.

The end point of the kinetic chain is the hands. We must develop

the hands so there is no weak link in the chain and efficient co-

contraction can occur. If we do this, we can build complete athletes.



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General Grip Routine

Outline: For the athlete who is new to grip training, a general

program is the first course of action. Don't concentrate on more

than one aspect of grip during each workout. Too much direct work

will tax the CNS and potentially affect your next primary workout.

Crush

Two of the most basic ways to train:

Maximal Effort - attempt close of maximal or near maximal tension

strength gripper

Reps/Sets: 1 Rep Hold, TUT ~3-5 sec each set, 3-5 sets

Repetition Effort – sub-maximal gripper

Reps/Sets: 5-10 reps, 3-5 sets

A Few Common Advanced Training Protocols:

BTR: Beyond the Range Gripper Closes

OC: Overcrush Gripper Closes

SH: Strap Holds

IC: Inverted Closes

HN: Heavy Negatives



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Pinch

Sub-Maximal Effort – choose a weight that can be held for time with

each hand.

Rep/Sets: Holds for time, TUT – ALC (as long as you can) -

2xdimes, 3xdimes, 4xdimes, 2xquarters, 3-5 sets


2HP: Two Hand Pinch

IP: Inverted Pinch – Double Supinated Grip

PL: Pinch Levering

PC: Pinch Curling

BW: Blockweights

DP: Dynamic Pinch

Support

Maximal Effort - choosing a weight and bar thickness that can be

held for time.

Reps/Sets: Holds for time, TUT – ALC, 3-4 sets


RT: Rolling Thunder

VS: Vertical Support

AXLE: Axle Training

ROPE: Rope Training



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More specific grip training would begin the integration of

strengthening wrist postures and possibly bending and tearing

protocols.

Advanced Grip Routine

Here is a sample grip strength program to isolate and develop

insane crushing strength. It utilizes conjugate periodization to

alternate maximal effort – heavy, dynamic effort – speed and

repetitive effort / submaximal effort – foundational strength days.

Conjugate Grip Template - Crush

Day 1 ME Crush

Day 2 REST

Day 3 DE Crush

Day 4 REST

Day 5 RE/SE Crush

Day 6 REST

Day 7 REST

Crush Strength Exercises:

Grippers - Beyond the Range (BTR) closes, Strap Holds,

Overcrushes (OC), Varying sets (no set, parallel, credit card)

Grip machine; GRex



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Barbell / Dumbbell Finger Rolls

Eagle Claw Cable Crushes

Crush Strength Supplemental Exercises:

Blockweights – 1, 2, 3, 4 fingers, By the Face (BTF), By the Top

(BTT)

Recovery Exercises:

Elastic Band Tractions

Extensor Bucket / Extensor Bands, Outer Loops (Static)

ME Crush Day: Cheat set any gripper higher than goal gripper,

hold for 5-10 seconds. A BTR gripper should also be cycled into

this day.

DE Crush Day: No set lighter than goal gripper with explosive,

dynamic sweep to a close, or as close as possible. A BTR gripper

should also be cycled into this day.

RE/SE Crush Day: light-moderate strength gripper to failure, or for

specific sets/reps. A BTR gripper should also be cycled into this day.



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Sample ME Day

ME Crush

5 attempts with Heavier than Goal Gripper

Right and Left Hands - 5-10 seconds all sets

Supplemental

Whole Hand Blockweight Training – 3-5 sets

Right and Left Hands - 5 second holds all sets.

Accessory 1

Barbell or DB Wrist Extension - 3 sets - 10 reps

Accessory 2

Band Extensions - multiple sets / reps

Sample DE Day

DE Crush

6 sets of 3 reps speed closes with lighter than Goal Gripper

With minimal set, large sweep

Supplemental 1

Last 2 Fingers Blockweight Training – 3-5 sets

Right and Left Hands - 5 second holds all sets.

Accessory 1

Rice Digs - 3 sets until failure

Accessory 2

Pony Clamp attempts - multiple sets / reps



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Sample RE Day

RE Crush

5 sets of 5-8 closed reps with lighter than Goal Gripper

All reps with handles opened to 1" or parallel

All reps are closed

Supplemental 1

Eagle Claw Pull-ups – 3 sets of 10

Supplemental 2

DB Finger Rolls

Accessory 1

Contrast Bathes

Accessory 2

Shot Rotations

The general and conjugate grip programs demonstrate two different

methods for isolating specific aspects of grip strength. As the

athlete develops a foundation, integration will be the key, not only

for functional carryover but also decreasing the training sessions

duration.



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Bodyweight Protocols

We must not forget the most basic of protocols - bodyweight

exercises. This training has been with us our entire lives. From the

time we took our first steps, to running on the playground and

playing on the monkey bars.

Have you ever given a broomstick to a young child and asked them

to hit a squat? After some brief instruction, they drop in the hole

with perfect upright positioning and drive back out. No

compensation patterns, no tight hip flexors, no immobile thoracic

spine or locked up ankles.

Those things occur from years of repetitive linear movement

patterned exercises. We, as strength coaches must overcome

these dysfunctions and sometimes regress to bodyweight

movements to identify specific issues and re-establish proper

patterning.

Bodyweight - Benefits

§ versatile, can be done anywhere

§ ability to stabilize and control their body, spatially, according to

body type, leverages and relative strength levels

§ build proficiency of movement (patterning) through repetition



204

§ increase muscular endurance

§ improves active joint flexibility

§ improves ability to execute the full ROM of a compound

means without external load, progression after movement

becomes stabile and proficient when articulating from bilateral

to unilateral

§ great for active rest days or overcoming a weakness

Bodyweight protocols promote and enhance sagittal

and frontal plane stability



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Loading basic exercises should be considered after the unloaded

equivalent can be stabilized across all engaged segments of the

kinetic chain and proficiently executed (postural; kinesthetic

awareness, balance, proprioception) in all planes of motion without

(or with minimal) deviation in form.

Planes of Movement Planes of Motion Sport

Joint Spatial



206

Bodyweight – Common Exercises

Pushups Squats Lunges

Here is a short list of additional bodyweight exercises:

SquatsSumo SquatsOne-Leg Squat - PistolsHindu SquatsLungesBackward LungesOne-leg DeadliftMountain ClimbersSquat ThrustsBurpeesCalf RaisesHanging Leg RaisesWheel Roll-OutsRussian TwistsV-upsHyperextensionsScissor KicksPlanksSide PlanksPlyometric Push-UpsPlyometric Pull-UpsDepth JumpsBounds

Wall WalkingSide crunchesReverse CrunchesPush-UpsElevated Push-UpsTwisting Push-UpsHandstand Push-upsDipsDivebomber / Hindu Push-UpsBear WalksCrab WalksAll IsometricsPull-UpsChin-Ups1 Arm Pull-Up1 Arm Chin-UpFinger Pull-UpsTowel pull-upsClimbingBridgingFront BridgingNeck Isometrics



207

The athlete should always be striving for proficiency of bodyweight

movements. It is not practical to refrain from loaded movements

until then, but the goal is to always seek a higher level of proficiency

controlling their own bodyweight.

Gray Cook’s Functional Movement Screen (FMS) is one set of

unloaded dynamic postural assessments (seven in total) that can be

used to gauge the athlete’s current state of readiness. There are

many others, but the FMS is the most popular.

Partner Assisted Bodyweight Protocols

Partner assisted bodyweight protocols will

give you more even options for

dynamically loaded strength training

means. A partner becomes the athlete’s

external loading. The athlete will pick up

their training partner and get to work.

Our Grappling Conditioning I & II DVDs

have a ton of partner bodyweight training

variations. Simply put, the idea is to

utilize a partner’s bodyweight as you

would a barbell, dumbbell or more

specifically, an odd object.



208

Partner Assisted Bodyweight - Benefits§ see Odd Object Benefits Section

§ team unity and trust

§ quick transitions and setup

§ high functionality for contact and combat

sports

§ strength mobility

Partner Assisted Bodyweight - Exercises

Back Squats



209

Zercher Squats

Shoulder Squats

One-Arm Floor Press



210

The Cradle Lift



211

Manual Resistance Protocols

Another type of partner assisted strength training is manual

resistance. This protocol involves performing exercises against

resistance provided by a partner. Neurologically your body cannot

determine the difference between a dumbbell, barbell or sandbag.

Resistance is resistance, but manual resistance protocols offer

some unique benefits.

Think about sitting on the edge of a bench with your training partner

behind you pushing down on your hands while you perform military

presses. Another example would be standing face to face with a

training partner and having them add resistance to a bicep curl

movement.

The idea is that the partner will give (variable or accommodating)

resistance throughout the movement according to the strength or

fatigue of the lifter.

Because of the interaction between the partner and the lifter, the

resistance causes an adjusting effect (similar to a variable training

surface.) The rapidness of adjustments speed up as fatigue and

lactic acid levels increase. Just like partner assisted bodyweight

protocols, manual resistance also offer a dynamic resistance similar

to odd objects.



212

Some Manual Resistance Alternatives

Manual Resistance Pole Exercises

A broom stick, dowel rod or metal pipe can be used for manual

resistance exercises too. This is a great alternative and will give

some more options for exercises. The partner will push down on the

metal pipe to provide the manual resistance.

Manual Resistance Combination Exercises

Another variation would be to perform combination exercises with a

partner. For example the athlete could go down into a static lunge

and a partner can give resistance to a military pressing movement.

Manual Resistance - Benefits

§ increased time under tension (TUT)

§ pushing lactic acid threshold (LAT)

§ accommodating resistance - easily controlling load according

to the athlete’s strength levels and fatigue levels

§ can be done anywhere; on the field, court, mat

§ time efficient; versatile / quick changeover between exercises

§ many athletes can be paired up and trained at once

§ strength mobility



213

Manual Resistance – Common Exercises

Manual Resistance Training for Football Athletes at the U.S. Air ForceAcademy

Allen Hedrick, MA, CSCSStrength and Conditioning Journal: Vol. 21, No. 1, pp. 6–10.

Now that we’ve established the fundamentals we will now delve into

Chaos Theory.



214

The Chaos TheoryChaos Training Manual



215

“When I dare to be powerful, to use my strength in the service of myvision, then it becomes less and less important whether I am afraid.” - Audre Lorde



216

What is Chaos?

Well, let me first show you my inspiration.

Rock climbing

One day after seeing this picture, it hit me and it all became very

clear.



217

It was all so simple. Look at the climber above. I actually started

laughing when I thought about this guy doing pull-ups. It would be

so easy for him to do simple pull-ups - straight up and straight down.

Shoulder adduction in the frontal plane – simple right?

Of course, simple for him because his training has advanced far

beyond the standard linear movement patterns.

What would this guy need to do to get ready for this climb (besides

ass-busting hard work, a ton of SPP and big elephant cajones?)

Climbers possess the ability to powerfully express high levels of

relative strength in a chaotic, random environment. They display

extraordinary back, shoulder and grip development while

maintaining functional mobility and flexibility.

They need to maintain their flexibility to reach those crazy angles

but it is also those crazy angles that demand such high levels of

specialized full body strength.

Also, consider this; for this climber not to have a really bad day,

he would need the ability to fire high threshold MU’s instantaneously,

to explode up and grab the next hand hold - in a fatigued state!



218

Rock climbing promotes an environment requiring high levels of

muscular endurance and resistance to high levels of lactic acid,

because there is little to no rest.

As soon as he attaches himself to the cliff face his muscles are

rapidly contracting and relaxing to constantly stabilize, redirect and

shift his body and COG for the next step.

His movements are not linear; they become chaotic.

From this analysis - I had my idea.

How could I create the adaptations his sport demands and apply it

to all sports; because sports by nature are chaotic.

From this picture I had 1 exercise, which progressed to another

exercise library, which progressed to an exercise library. From

concept, to theory, to exercises - the system developed. This was

the origin of Chaos Training.

Isolation Becomes Integration

Isolation becomes integration.

What does this mean?



219

Strength training (excluding SPP, agility, ballistics, etc… ) is typically

associated with preparing athletes for their respective sport(s) by

developing strength adaptations through the incorporation of

exercises that reinforce stationary (spatially fixed), linear movement

patterns (push / pull, extension / flexion, adduction / abduction, etc.)

This regimen has greatly expanded over the last several years with

the introduction of odd object and strongman training protocols into

strength programs; for example the Diesel Method and Joe

Defranco’s Westside for Skinny Bastards (WS4SB) program.

Linear movement patterns are the basis of all strength training

exercises where the loading is submaximal to maximal. Max effort

squats, dynamic effort deadlifts or power hang cleans, for example,

all require strict adherence to form because of the load and inherent

properties of the means.

They are spatially fixed and patterned in their movements, with

optimal bracing and evenly distributed loading, i.e. the best case

scenario.

Their function is to provide specific strength adaptations according

to their loading, speed of movement (RFD) and subsequent

neurological adaptations. They are isolated in their movement and

isolated in their adaptations, this dictates their function.



220

Let’s go back to our pull-up example.

Typical pull-up

Looks pretty typical, right?

We know that the pull-up is one of the best exercises for building all

of the musculature of the upper back. This great exercise can also

be further adapted to increase its functionality for athletes. A chaos

pull-up is this modification.

The chaos version of a pull-up is very different than the standard,

but it will not lose the benefits of the original, it will only build upon

them.



221

The Chaos Pull-Up

Start of movement:

1. Initiated with a (forward or lateral) jump.

2. Athlete dynamically grasps the bar.



222

3. Athlete absorbs impact, decelerates the momentum and reverses

the direction.

The greater articulation of the shoulder and re-stabilization of the

athlete’s COG accumulates the energy of the system, producing a

powerful concentric contraction exploding the athlete up and over

the bar.



223

4. End of movement:

Typically by rep 3 (depending on the strength, balance and skill of

the athlete) balance and homeostasis has occurred and the athlete

has re-established a linear movement pattern.

This is the goal - a rapid return to center.

There you have it, your first chaos exercise. Imagine throwing a

weight vest on your athlete during for this movement!

Which version do you think is harder? The standard or the chaos

version? Which version do you think will provide a more random

stimulus?



224

Integration, as we will define it, forces us to step outside of linear

movement patterns for our supplemental training. Random

movement patterns and / or motions that require stabilization (of the

kinetic chain, end-points of the kinetic chain or the athlete’s COG) to

re-establish, remain in or drive towards linear motion (movement

fixed in one plane of motion, stabilizing in the other two) will provide

training stimuli that will build upon our maximal effort, dynamic effort,

repetitive effort and submaximal effort training.

Our goal as strength coaches is to provide a safe and progressive

training environment that provides the most potential carryover to

athletic performance. This can be done proactively by learning how

to efficiently and rapidly overcome highly functional or unexpected

stresses, i.e. chaotic training.

Just as strongman and odd object training promises to load our

athletes in multiple planes, chaos training will build upon this

movement under tension ( T) and add unexpected stimuli that

must be overcome and controlled.

Integration will be the key to developing the more complete athlete.



225



226

Conventional vs. Non-Conventional

I would define conventional resistance training means for athletics

as the following:

Powerlifting Protocols

Weightlifting Protocols

I would define non-conventional resistance training means for

athletics as the following protocols:

Strongman Protocols

Odd-Object Protocols

Kettlebell Protocols

Grip Strength Protocols

Chaos Protocols

Because of their rising popularity, non-conventional training

protocols are now becoming conventional.

The lines have become blurred.

We are now starting to realize that there are overwhelming benefits

derived by incorporating exercises and concepts from all of the

above training methodologies and blending them together to

address specific needs of each individual athlete.



227

This is the Diesel Method.

Looking at the cross-functional integration between the training

protocols is essential.

What is cross-functional integration?

It is the collaborative integration of techniques across several

protocols.

For example, benefits can be derived by taking concepts typically

associated with the development of powerlifters and applying them

to odd objects training (see BTR Stone Lifting below.) This is cross-

functional integration.

Cross-functional integration is the basis for the Progression Theory

of the Diesel Method. Driving toward this innovation has kept us

ahead of the curve and this manual will help you to do the same.

The Progression Theory is comprised of the Movement Under

Tension Principles ( T) and the Extension of the Movement

Principles.



228

The Diesel Method

The Diesel Method is a multi-protocol methodology that Jedd

Johnson and I have developed and adapted over the years.

Structured and defined by the Movement Under Tension and

Extension of the Movement concepts, the goal is to enhance the

adaptations derived from conventional training means. If we can

enhance the athlete’s ability to express strength and speed in multi-

planes and without optimal conditions – we will build better athletes.

Movement Under Tension (M T)

The Diesel Method defines Movement Under Tension or T as

(from page 41):

“M T is defined as externally loading the athlete as they move

across a distance, from point A to point B. Adaptations

derived from dynamically (or progressively) loading the athlete

include increasing their ability to absorb force, regulate

breathing, stabilize dynamically and demonstrate mental

toughness. The athlete can be loaded unilaterally, bilaterally,

progressively or randomly. Some examples include;

accelerated or decelerated band training, sled dragging,

sandbag walking, general GPP work, yoke walking, overhead

lockout walks and so on.”



229

Brown SH, Vera-Garcia FJ, McGill SM. Effects of abdominal muscle

co-activation on the externally preloaded trunk: variations in motor

control and its effect on spine stability. Spine. 2006 Jun

1;31(13):E387-93.

“Individuals in an externally loaded state appear to select a natural

muscular activation pattern appropriate to maintain spine stability

sufficiently. Conscious adjustments in individual muscles around this

natural level may actually decrease the stability margin of safety.”

The athlete can develop proficiency in maintaining; balance

(postural COG alignment), stabilization of kinetic chain, breathing

patterns and absorbing a magnified reactive ground forces, when

moving under external load.

Extension of the Movement

The Diesel Method defines Extension of the Movement as

increasing the difficulty of the lift, the work capacity, the potential co-

contraction and bracing requirements and the benefits of a lift by

changing one or more components of the lift.

One example might find us modifying a typical farmer’s walk

exercise. This can be done several ways and with different levels of

progressive difficulty.

As the difficulty increases, the work capacity required to execute the

lift also increases. If the work capacity increases, then the benefits

and adaptations (S.A.I.D. principle) derived accumulate.



230

The potential farmer’s walk progression:

Level 1: Trap Bar Deadlift

Level 2: Trap Bar Deadlift and Walk

Level 3: Farmer’s Walk with Uniform Loading§ The same implement in each hand; odd objects; DB, Farmer’s

Implements, KB, Sandbags

Level 4: Farmer’s Walk with Non-Uniform Implement Loading§ A different implement in each hand; odd-objects; DB, farmer’s

implements, KB’s, sandbags

§ Example: sandbag / kettlebell combo; sandbag in the left hand /

kettlebell in the right hand

Level 5: Farmer’s Walk with Non-Uniform Implement and Athlete

Loading§ A different implement in each hand; odd objects; DB, farmer’s

implements, KB’s, sandbags

§ Implement or Athlete is loaded in different racked positions;

shoulder, back or zercher

Level 5 Farmer’s Walk

Shoulder Sandbag / Sandbag Carry /

Farmers Walk combo Farmers Walk combo



231

Extension of the Movement Categories

The Extension of the Movement categories are as follows:

§ Modification of Exercise

§ Modification of Variables

§ Modification of Athlete

Modification of Exercise

Unilateral

Performing a movement on only one side of the body or removing

one or more end points (ground based contact points) of the kinetic

chain.

n Example 1: one arm thick handled dumbbell clean & press

n Example 2: one dumbbell, one leg RDL

Bipolars

Bipolars are defined as performing two separate movements on

each side of the body, at the same time.

§ Example 1: one arm dumbbell press / dumbbell curl combo

§ Example 2: sandbag shoulder squat / gripper close combo

§ Example 3: farmers walks / kettlebell clean combo



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Both unilateral and bipolar movements promote bracing,

stabilization and co-contraction.

Instability / Proprioception

Instability, chaos and sensory modification training will promote

more efficient movement and patterning.

Instability Training – destabilizing athletes’ balance points and

kinetic segments. Some examples include:

§ training on sand

§ barefoot training

§ instability devices; wobble boards, swiss balls, etc.

Chaos Reactive Series – destabilizing athlete’s kinetic chain, which

is dependent upon location of impact and momentum and size of

mass at impact. Some examples include:

§ Chaos Shock Series, e.g. chaos pull-ups

§ Chaos Acceleration / Deceleration Series, e.g. elastic resisted

speed ladder

§ Chaos Ripper Series, e.g. sled dragging rippers

Sensory Modification – dampening or heightening the athlete’s

neural feedback and awareness

§ cognitive training, sensory deprivation, etc.



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Beyond the Range (BTR)

Changing the starting position of a movement forces the athlete to

generate speed and strength at different (leverage) positions and at

different accumulation rates according to this position.

Beyond the Range (BTR) is defined as increasing the typical ROM

of an exercise. This is accomplished by having the athlete stand on

blocks or plates.

Beyond the Range Examples:

§ BTR stone lifting

§ BTR trap bar deadlift

Beyond the Range (BTR) Stone LiftingCross functional integration of powerlifting and odd object protocols



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Partials

Partials are defined as shortening the ROM of an exercise, typically

executed with the athlete utilizing a power rack to pinpoint specific

angles and sticking points. Partials allow for supra-maximal weights

(compared to the full execution of the lift) to be used because the

ROM is limited to the end-range of the lift. Which according to

biomechanical leverages, is the most advantageous according to

the athlete’s natural strength curve.

Partials Examples:

§ rack pulls

§ kettlebell snatches from blocks

§ overhead lockouts

Modification of Variables

Tempo

As explained and examined by Coach X (EliteFTS Q&A) through his

IDP program, varying the time under tension (duration), speed and

dynamics of each type of muscle contraction for submaximal efforts,

will provide unique adaptations to improve comprehensive strength

levels.(4, Articles, Coach X)



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Modification of these variables can be instituted and periodized

during a training session or during a 3-4 week training block.

Varying the Duration and Speed of Concentric Phase

Benefits of rapid concentric contraction:

§ improved RFD

§ improved intramuscular coordination (MU recruitment)

§ limit end-point deceleration for ballistic (throwing) means

§ improved mental focus

Benefits of slow (controlled) concentric contraction:

§ increase in hypertrophy

§ increased mitochdondrial density

§ improved integrity of engaged kinetic segments and

surrounding musculature

§ improved resistance to high lactic acid levels

§ improved mental focus

Varying the Duration and Speed of Eccentric Phase

Benefits of rapid eccentric contraction:

§ improve reactive expression and subsequently provide a

greater force production

§ see Reactive Strength Section

§ high threshold neurological excitement

§ increased fast twitch muscle fiber recruitment

§ improved integrity of engaged kinetic segments and

surrounding musculature



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Benefits of slow (controlled) eccentric contraction:

§ ability to integrate supra-maximal efforts

§ muscle and connective tissue density

§ improved hypertrophy

Varying the Duration of Isometric Contraction

Benefits of long duration isometric contraction:

§ improved absorption abilities of the athlete in activated range

§ improved co-contraction and muscle tension capacity and

abilities

§ improved stabilization and integrity of kinetic segments

according to specific engaged (working) angle (typically +/-

15º)

§ mental toughness

Rest Periods

Modification of rest periods between efforts is a quick way to

increase or decrease the intensity of a training session.

Rest Period General Guidelines

Goal Rest PeriodBetween Sets

Power 3-5 minutes

Strength 3-5 minutes

Hypertrophy /Endurance 30-90 seconds

Reactive Means Full Recovery



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Rest periods should be adjusted during a training session or during

a specific set, dependent upon volume, intensity, specificity and

desired training effect.

Longer rest periods = higher intensity

Shorter rest periods = lower intensity

Incorporation of both long and short duration rest periods will drive

work capacity.

Decreasing rest periods between sets will force the athlete to adapt

improving overall strength endurance, power endurance and general

work capacity. Neurologically and physiologically speaking, more

volume can be completed at a higher percentage of the athlete’s

1RM. Methods like rest-pause, complex training and supersets will

increase the athlete’s abilities to sustain repetitive efforts of various

intensities.

Modification of Rest Periods Methods:

§ rest-pause – 20 second rest periods between efforts of

specific intensity, e.g. 80% of 1RM

§ complex training – strength exercise followed by the execution

of a power exercise, e.g. box squats followed by box jumps

§ supersets – multiple exercises linked together with little to no

rest



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Modification of Athlete

We can modify the athlete’s biomechanical leverages in training for

specific movements (general, general specific or SPP) by removing

or isolating segments or end-points of their kinetic chain.

This technique has several unique benefits:

§ By removing a segment(s) of the kinetic chain, the remaining

segments must work harder during the movement to generate

the same amount of power. There are fewer segments to

generate a powerful expression and the summation of these

forces is limited to only the remaining working segments.

§ Mobility is promoted in the remaining working segments as

they are now expected to engage their full potential ROM.

§ Coordination, balance and intermuscular coordination is

enhanced by engaging a familiar movement pattern (or

sequence of movements) in an atypical, non-advantageous

way.

Some examples would include:

Example 1: kneeling kettlebell cleans

Example 2: kneeling stone shouldering

Example 3: kneeling golf ball driving - SPP



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Extension of the Movement ExamplesModified Athlete ExamplesKneeling Kb Cleans

The athlete will initiate a kettlebell

clean without the benefit of full range

ankle, knee and hip extension.

Because of this, the rate of force

development and HTMU recruitment

must be very high.

Athlete will finish in racked position

and return back to starting point.



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Kneeling Stone Shouldering

Same patterning as the above

example, but this time we are

utilizing an atlas stone.

Regulation of breathing is

enforced and mental toughness

is developed.

The athlete must be explosive

and engage the object with

purpose to compensate for

removed kinetic segments.



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Driving from Knees - SPP

As we have stated previously, if

we remove kinetic segment(s)

the remaining segments must

work harder to generate

required force and power.

This technique can also be

applied to the execution of SPP,

as shown in this example, to

improve mobility of engaged

kinetic segments.

As you can see, thoracic spine

and shoulder mobility is required

and promoted.



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Instability Training

Let’s now discuss instability training.

When you first hear the words – instability training – the first things

that come to your mind are some of the following devices:

Bosu Balls

Swiss Balls

Wobble Boards

Foam Pads

Pogo Sticks

Inflatable Rafts

Road Kill

What do all of these devices have in common?

You stand on them.

When you stand on them your ground based support becomes

unstable.

Does this unstable ground based support provide the optimal

foundation to generate force? Power? Strength? Speed?



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Sport is played on a field, on a court, on a track, on a mat, so how

does removing the stability of the athlete’s support base provide

functional benefits?

Yes, instability training does provide many unique benefits.

Benefits of Instability Training:

§ Rehabilitation; balance and re-stabilization of ankles, knees

and hips

§ potential vibrational adaptations

§ neurological efficiency, improved coordination

§ improved bracing and co-contraction abilities

§ proprioceptive, kinesthetic, spatial awareness

§ should be utilized as a compliment to stable, rigid ground

based strength training

What I don’t agree with is when coaches try to squat on a swiss ball

or rely on these devices too much in their training, claiming they are

the end all be all of functional training.

They got it all wrong!

The adaptations needed for sport are vast and wide ranging, and

must come from training that is vast and wide ranging. The

incorporation of many techniques and protocols in training will



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provide a more comprehensive training profile. Instability training is

no exception.

The SAID Principle (Specific Adaptations to Imposed Demands)

states that if there is effort, there will be a physiological adaptation

(tendon strength, metabolic energy stores, body composition, etc.)

specific and resultant to that effort. Maximizing the effectiveness of

your training will maximize your potential to realize these

adaptations.

This basically means if I do squats on a swiss ball, I am going to get

good at squatting on a swiss ball or if I do tricep extensions on a

wobble board, I’ll get good at doing tricep extensions on a wobble

board. But where is the real functionality?

As noted in the Benefits of Instability section above, functional

adaptations can be developed with the incorporation of instability

training, but they must be in addition to your foundational strength

training program.

Let’s review a quick study, with special attention to the bolded text.



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doi: 10.1519/R-18475.1The Journal of Strength and Conditioning Research: Vol. 20, No. 3,pp. 716–722.

The Role of Instability With Resistance TrainingDavid G. Behm,a, c and Kenneth G. Andersonb

ABSTRACT

“Behm, D.G., and K.G. Anderson. The role of instability withresistance training. J. Strength Cond. Res. 20(3):716– 722.2006.— There are many instances in daily life and sport in whichforce must be exerted when an individual performing the task is inan unstable condition. Instability can decrease the externally-measured force output of a muscle while maintaining highmuscle activation. The high muscle activation of limbs andtrunk when unstable can be attributed to the increasedstabilization functions. The increased stress associated withinstability has been postulated to promote greater neuromuscularadaptations, such as decreased co-contractions, improvedcoordination, and confidence in performing a skill. In addition, highmuscle activation with less stress on joints and muscles couldalso be beneficial for general musculoskeletal health andrehabilitation. However, the lower force output may bedetrimental to absolute strength gains when resistancetraining. Furthermore, other studies have reported increasedco-contractions with unstable training. The positive effects ofinstability resistance training on sports performance have yet to bequantified. The examination of the literature suggests that whenimplementing a resistance training program for musculoskeletalhealth or rehabilitation, both stable and unstable exercisesshould be included to ensure an emphasis on both higherforce (stable) and balance (unstable) stressors to theneuromuscular system.”

Let’s go back to our rock climbing example. Much like our chaos

pull-ups, rock climbing provides a very dynamic and random

engagement of our athletes, where resultant force vectors act to

contradict and counteract the momentum of the mass (athlete) in the

system.



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Instability comparison between pull-ups and rock climbing

NOTE: The greater positions (strength mobility) required by the

shoulders, dynamic grip component and the force vectors resultant

of the mass, speed and direction of the athlete.



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Which movement looks more functional?

Both of course, but the rock climber example on the right (above) is

not fixed and linear in his movements. Fixed and linear, like typical

pull-ups, refer to the amplitude and direction of force vectors,

leverage and muscular coordination acting parallel to the movement

pattern.

Is movement in sport fixed and linear? No, that is why both means

are of interest and value to our training.

Because the climber is in motion (laterally or randomly to the target

direction of the exercise of straight up and down) and he has mass,

he has momentum. Newton’s First Law of Motion tells us he will

stay in motion unless acted upon by an external force, which in this

case, are his muscular contractions (eccentric, concentric or

isometric.) His goal is to re-center and re-stabilize his COG and

continue upwards.

Now, as the climber moves back to center he has to overcome the

inertia his body (mass) has created with enough force to counter

balance back to the center. For him to do this he has to overcome

the kinetic energy he has accumulated by being in motion. The

magnitude of this kinetic energy that he has accumulated is specific

to his speed and mass.



248

As the speed of movement increases, the force needed to overcome

and redirect the mass also increases and it now becomes a

potential reactive expression.

Also, because of the varying hand holds and random movements,

the climber is forced to build strength in greater positions

(articulations) of the shoulder (GH) joint. There is also a more rapid

contradictory muscle tension (contracting, relaxing) of the

musculature of the upper back (lattisimus dorsi, posterior delts, teres

major, subscapularus, rhomboids, traps.) This promotes greater

work capacity over a typical pull-up, which emphasizes fixed lateral

shoulder adduction.

Our ultimate goal is to improve our athletes’ ability to react in a

random environment and improve how quickly they can return to

homeostasis.

Ground Based Instability

To compensate for an unstable (muddy) surface, maintain their

COG and improve their traction and ability to maneuver, a football

player will wear cleats.

We know that there is an inverse relationship between the potential

to generate power and the level of instability of our ground based

support.



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Instability vs. power potential comparison

What the graphic telling us:

Here are a few studies for our reference.

Study 1:

doi: 10.1519/1533-4287(2004)18<637:MOEAAL>2.0.CO;2The Journal of Strength and Conditioning Research: Vol. 18, No. 3,pp. 637–640.

Maintenance of EMG Activity and Loss of Force Output WithInstability

Kenneth G. Anderson and David G. Behm

School of Human Kinetics and Recreation, Memorial University ofNewfoundland, St. John's, Canada



250

ABSTRACT

“Anderson, K.G., and D.G. Behm. Maintenance of EMG activityand loss of force output with instability. J. Strength Cond. Res.18(3):637–640. 2004.— Swiss Balls used as a platform for trainingprovide an unstable environment for force production. Theobjective of this study was to measure differences in force outputand electromyographic (EMG) activity of the pectoralis major,anterior deltoid, triceps, latissimus dorsi, and rectus abdominus forisometric and dynamic contractions under stable and unstableconditions. Ten healthy male subjects performed a chest presswhile supported on a bench or a ball. Unstable isometricmaximum force output was 59.6% less than under stableconditions. However, there were no significant differences inoverall EMG activity between the stable and unstable protocols.Greater EMG activity was detected with concentric vs. eccentric orisometric contractions. The decreased balance associated withresistance training on an unstable surface may force limbmusculature to play a greater role in joint stability. Thediminished force output suggests that the overload stressesrequired for strength training necessitate the inclusion ofresistance training on stable surfaces.”

Study 2:

doi: 10.1519/1533-4287(2002)016<0416:MFAAUS>2.0.CO;2The Journal of Strength and Conditioning Research: Vol. 16, No. 3,pp. 416–422.

Muscle Force and Activation Under Stable and Unstable Conditions

DAVID G. BEHM, KENNETH ANDERSON, and ROBERT S. CURNEW

School of Human Kinetics and Recreation, Memorial University ofNewfoundland, St. John's, Newfoundland, Canada A1C 5S7

ABSTRACT

“The objective of this study was to determine differences inisometric force output, muscle activation (interpolated twitchtechnique), and electromyographic activity of the quadriceps,plantar flexors (PF), and their antagonists under stable andunstable conditions. Instability in subjects was introduced by



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making them perform contractions while seated on a “Swiss ball.”Eight male subjects performed unilateral leg extensor (LE) and PFcontractions while seated on a bench (LE), chair (PF), or a ball.Unstable LE and PF forces were 70.5 and 20.2% less than theirstable counterparts, respectively. Unstable quadriceps and PFactivation averaged 44.3 and 2.9% less than activation understable conditions. Unstable antagonist/agonist ratios were 40.2and 30.7% greater than stable ratios in the LE and PF protocols,respectively. The greater decrements with LE can be attributedto the instability of only 2 points of floor contact, rather than 3points of floor contact as with the PF. Swiss balls may permit astrength training adaptation of the limbs, if instability ismoderate, allowing the production of overload forces.”

The incorporation of the standard unstable devices in your program

does have its benefits, but their carryover to sport specific

functionality is limited because we can never truly express any

appreciable levels of force or power - especially when these devices

limit our ground movements to a single fixed position!

In sport is the ground unstable? No!

Obviously there are exceptions; water polo, beach volleyball and a

few others.

But, it is the athlete AND their random and patterned reactions that

create exponential, reactive and unexpected forces, not the surface

they are playing on. So utilize instability training, for its purpose and

not beyond.



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Chaos training will not change the base of support, the ground

component, but it will change how the athlete reacts in an unstable

environment. How quickly they can turn on the high threshold motor

units to express power, absorb or create force or impact, and then

return to normal state. This will be the key to efficient cognitive

thinking and next-step efficiency.

We must incorporate means that allow the athlete to generate great

force and power, but also engage our athletes in an environment

that forces them to adjust randomly and subconsciously.

.” . . the sensory feedback coming from muscles, tendons and joints

greatly affects movement patterns. Central excitations have a

tendency to flow always into stretched muscles. Thus, every change

in body positioning alters the configuration of the next succeeding

efferent response. It affects not only the muscle stretched, but all

functionally related muscle groups as well. This means that a

change in the responsiveness of one component of a movement-

complex spreads autonomously to the other constituents.”(9,

Publications, Hellebrandt, p. 399)

For efficient and maximum performance ”...the kinesthetic acuity we

should strive for is not enhanced general body awareness, but

rather, a more sharply defined and specific sensitivity to what is

happening in those key maneuvers upon which the success or

failure of complex movement patterns may depend" (9, Publications,

Hellebrandt, p. 407)



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The FoundationChaos Training Manual



254

The Chaos Training System

Chaos TheoryFrom the Preface

“Chaos Theory as demonstrated by Edward Lorenz in 1960,

suggests that as a small random change is introduced into a system,

it causes a ripple effect that can overwhelm and change the long

term behavior of the system. Henri Poincare further determined that

unless these initial changes could be defined and measured, the

outcome or deviation caused by these ripples could never be

predicted.”

Chaos Philosophy

“… a reactive means by which

potential cumulative

improvements in strength,

reactivity, kinetic coordination

and cognitive response can be

attained and produced by non-

linear, random stimuli in a

progressive training environment where adaptations are achieved by

overcoming a destabilization of the kinetic chain, generating a

potential reactive “shock” expression and improving the athlete’s

ability to generate and absorb force.”



255

Kinetic coordination can be defined as the coordination of:

§ myofascial and muscular systems

§ structural and articular movements

§ neurological efficiency, i.e. integrated movement

Chaos Benefits

Chaos Training can be defined as a supplemental training system

that promotes the following:

Mental

§ mental focus and acuity

§ heightened visualization abilities

§ next step thinking

o The ability to proactively access a game situation and

initiate actions quickly according to those assessments,

i.e. chess match thinking.

§ second nature or intuitive movement

o The ability to move subconsciously and execute after

initial assessments have been made. Can be trained

through repetition and patterning, but can also be

enhanced through cognitive training.

§ cognitive training

o Executing mental tasks independent of the engaged

physical tasks. Athlete is directed or exercise is dictated



256

by random sensory cues. Having the athlete perform

mathematical or logical problems through verbal

instruction while executing supplemental means, agility

patterns or SPP training improves their mental capacity,

next step thinking and intuitive movement.

Environment

§ dynamic and random training environment

§ dynamic and random movements improving reactivity

§ dynamic and random multi-planar expressions of speed and

strength

Reactive Force Production

§ utilizing and maximizing benefits of plyometric (shock) training

methods, including rapid excitement of high threshold motor

units and rate of force development

§ promoting and enforcing absorption mechanics, i.e. ability to

efficiently and forcibly express eccentric and isometric

contractions required for landing and deceleration mechanics,

limb alignment, distribution and translation of ground forces,

and efficient accumulation for next step movements through

powerful concentric contractions

o See Chaos Shock series



257

§ improving ability to express rapid and reactive change of

direction by utilizing acceleration, deceleration, agility and

cognitive training methods

o See Chaos Acceleration / Deceleration series

§ random forces acting upon the athlete with amplitude and

direction, independent of the movement pattern and

throughout the duration of the exercise

o See Chaos Rippers series

§ decreasing time to re-establish homeostasis (equilibrium and

balanced COG) in preparation for the next step movements

§ increased ability to efficiently translate and summate forces

across kinetic chain

Coordination of Movement

§ efficient kinematic coordination - muscular, articular,

myofascial and neuromuscular systems

§ building strength through the full ROM (articulations) of the

working kinetic segment(s) specific to the activity and the

engaged joint and surrounding musculature, i.e. power or

strength mobility

§ efficient and rapid motor unit recruitment, high threshold

(HTMU) and low threshold (LTMU) motor units prior to the

initiation and throughout the execution of the exercise

§ efficient integration of Extension of the Movement and

Movement Under Tension protocols



258

§ promote balance of movements, musculature, proprioceptive

abilities, weaknesses and strengths, activation, stimulation

and restoration

Strength Adaptations

§ increased mobility and strength in required ROM to execute a

skill or task

§ build upon foundational strength training adaptations derived

from linear movement patterns

§ potential vibration training benefits

§ reactive strength potential in greater variety of movements

§ improved athlete’s ability to return to homeostasis after chaotic

event

Some quick definitions courtesy of Dictionary.com.

ho me o sta sis ho mi ste s s–noun

1. the tendency of a system, esp. the physiological system of higher

animals,

2. to maintain internal stability,

3. owing to the coordinated response of its parts to any situation or stimulus

tending to disturb its normal condition or function.

e qui lib ri um ikw l bri m–noun

1. a state of rest or balance due to the equal action of opposing forces.



259

2. equal balance between any powers, influences, etc.; equality of effect.

3. Physics. The state of a body or physical system at rest or in

unaccelerated motion in which the resultant of all forces acting on it is

zero and the sum of all torques about any axis is zero.

center of gravityAbbr. COG

1. Mechanics. the point through which the resultant of gravitational forces

on a body passes and from which the resultant force of attraction of the

body on other bodies emanates: coincident with the center of mass in a

uniform gravitational field.

How to Create a Chaos Exercise

Chaos exercises are very easy to create and can be categorized by

their difficulty and functionality.

A standard exercise can be modified to create a chaos means by

utilizing:

§ Extension of the Movement principles

§ Movement Under Tension principles

§ a random force vector introduced during the execution of the

exercise, potentially contradictory to plane of motion

§ “shock” exercises to improve impact and counteractive abilities

which improve athlete’s reaction to ground forces, other

players, momentum and gravity



260

§ the replacement of the standard training implement with odd

object or other unique training tools, and

§ cognitive training stimuli prior to or during execution of skill or

resistance training means.

Chaos Factor:

A chaos rating scale can be assigned to each exercise according to

their difficulty and level of chaos.

*Linear loading refers to an external load acting upon the athlete:

§ parallel to the vector vertically intersecting the COG of the

athlete

§ parallel to the plane of motion of the exercise

Simple

Movement is Patterned

Spatially Fixed

Loading is Linear *

Complex

Movement is Random

Multi-directional Movement

Random Loading

Reactivity Based



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.

Where should I put Chaos exercises?

The Chaos system creates exercises that are supplemental in

nature. Remember, because of their level of instability, they will

never be utilized for a maximal effort expression.

What they will accomplish is to help you increase your potential to

express high levels of strength, speed, power, agility and so on.



262

Chaos exercises can be integrated into your:

§ warm-up routines

§ supplemental or accessory exercise arsenal

§ circuits training

§ superset or giant set training

§ rehabilitative programs

§ GPP or extra workout sessions

§ active rest days

When utilizing chaos means within a series of exercises, perform

the exercise that is most demanding first. Sometimes that is a

chaos exercise, sometimes it is not. If the duration is short, SPP or

GPP means can be preceded by a chaos exercise, which in these

cases, would be utilized to pre-establish a heightened level of

excitement prior to engagement.

Chaos training will now become an integral part of your strength

program. But it is not the ENTIRE program. You will use chaos

means in your training as you would overhead squats if you were a

weightlifter, as a supplemental exercise. The adaptations you will

get from incorporating chaos exercises cannot be achieved through

standard linear exercises.

Spatially fixed exercises with linear movement patterns define the

basis of all strength programs.



263

This will always be true.

These are your heavy, maximal effort, limit strength and strength-

speed building exercises; bench, squats, deadlifts, hang cleans and

so on. They require a high level of stabilization because of the load

and intensity.

Chaos training will allow us to not only perform these foundational

exercises more efficiently; it will help us bridge the gap to actual

sports performance.

Overcoming instability will promote stability and efficient

coordination. The instability occurs with the destabilization and

random nature of chaos exercises. The quicker we can overcome

their demands, the quicker homeostasis or equilibrium, spatially, can

be re-established.

Training Considerations

We know that the following statements are true:

§ Muscles should not be trained in isolation - unless overcoming

an injury or bringing up a weakness.

§ A good athletic training program should include multi-joint,

closed kinetic chain (ground based) exercises.



264

§ The athlete should train explosively to improve their ability to

express speed, force and improve reactivity.

§ Unilateral loading should be performed to promote stability,

balance and coordination.

§ A good athletic strength training program should be organized,

progressive and periodized to develop all aspects of strength

(limit, relative, starting, explosive, endurance), speed, power,

agility, balance, flexibility and balance as defined by the needs

analysis specific to the athlete and the athlete’s sport.

§ The development of stability and mobility of the major joints of

the body must be understood and enhanced through specific

training to ensure optimal performance and stress distribution.

Let’s look at these concepts in further detail.

Train Unilaterally

Most exercises performed in

the gym are done in one

movement pattern and

bilaterally. Meaning either both

hands are engaging a fixed

implement at the same time

(military barbell press) or the

load is distributed across both



265

legs equally (barbell squat.)

In sport, movement (running, throwing) occurs unilaterally, so we

must train unilaterally.

Two examples of unilateral

training would include, one leg /

one arm RDL’s to fire the

hamstrings and glutes

unilaterally while promoting

balance and stability of the

knee and torso stabilization or a

one arm db clean and press

stabilizing the shoulder, back

and torso.

Unilateral training has many benefits including stabilization of the

joints involved in the muscle action, torso strength and stability,

balance, bracing and co-contraction adaptations.

Unilateral training also becomes essential when recovering from an

injury, as potential strength and neurological gains can be achieved

on the injured side or limb by training the uninjured side, this

phenomenon is known as contralateral effects.

Here is a study for review:



266

J Appl Physiol. 2006 Nov ;101 (5):1514-22 17043329

Contralateral effects of unilateral strength training: evidence and

possible mechanisms.

Timothy J Carroll , Robert D Herbert , Joanne Munn , Michael Lee ,

Simon C Gandevia

If exercises are performed to increase muscle strength on one side of the

body, voluntary strength can increase on the contralateral side. This

effect, termed the contralateral strength training effect, is usually

measured in homologous muscles. Although known for over a century,

most studies have not been designed well enough to show a definitive

transfer of strength that could not be explained by factors such as

familiarity with the testing. However, an updated meta-analysis of 16

properly controlled studies (range 15-48 training sessions) shows that

the size of the contralateral strength training effect is approximately

8% of initial strength or about half the increase in strength of the

trained side. This estimate is similar to results of a large, randomized

controlled study of training for the elbow flexors (contralateral effect of7% initial strength or one-quarter of the effect on the trained side.)

This is likely to reflect increased motoneuron output rather than

muscular adaptations, although most methods are insufficiently

sensitive to detect small muscle contributions. Two classes of central

mechanism are identified. One involves a "spillover" to the control

system for the contralateral limb, and the other involves adaptations in

the control system for the trained limb that can be accessed by the

untrained limb. Cortical, subcortical and spinal levels are all likely to be

involved in the "transfer," and none can be excluded with current data.

Although the size of the effect is small and may not be clinically

significant, study of the phenomenon provides insight into neural

mechanisms associated with exercise and training.



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Co-contraction

In Supertraining, Siff defines co-contraction as the coordinated

contraction of the agonist and antagonists to produce movement.

Pavel Tsatsouline calls this irradiation. Pavel’s demonstration is to

show a tightly clenched fist and its effect on not only the agonist

(hand and finger flexors) but on the surrounding musculature

(stabilizers of the movement; finger and wrist extensors, lower arm,

upper arm, shoulder and upper back musculature) providing a

progressive, accumulated expression of grip strength.

Because movement is a function of the kinetic chain, we can

establish that initiation of this movement occurs as a result of the

systems that comprise the kinetic chain; articular, neurological,

muscular and fascial. Therefore, we can derive that these systems

are connected and reaction of one system affects the action of

another.

We can use this to our advantage and train our athletes with

compound, multi-joint exercises which promote high levels of

coordination and co-contraction. These means force high levels of

adaptation; physiological, neurological and proprioceptive.

Besides compound exercises, there are other unique ways to build

proficiency of movement.



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Let’s look at a distinctive way to optimize the benefits of co-

contraction by promoting the proper execution and patterning of a lift,

and building the mind-body connection.

This technique, for the bench press, will force your athletes to

engage their entire posterior chain throughout the full execution of

the lift and reinforce that it is not just an upper body lift, it is a full

body lift.

Typically the uninformed athlete (or lifter) will lay flat on the bench

without regard for breathing or bracing prior to the initiation of the lift.

This is a big mistake. They will never be able to realize their true

power potential and could be setting themselves up for possible

injury.

To realize the full benefits and optimal strength potential for the

bench press, the synchronized contraction of the athlete’s posterior

chain must be engaged. This means when they are on the bench

the athlete will set up with a slight arch grounding the scapulae

(retracted and depressed) tight to the bench and the lats and

posterior chain will be isometrically engaged, providing a stable

foundation and allowing for the maximal load to be moved.

We will use a nerf ball, inserted behind the athlete’s knee(s) to

create this co-contraction. The goal is to not let the ball drop during

the execution of the lift.



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Inserting a nerf ball behind the athlete’s knee(s) will do several

things:

§ it will help the athlete focus on the lift and the individual

components of the lift

§ it will teach the athlete to contract (and coordinate) their

posterior chain throughout the duration of the lift

§ it will improve their leg drive

§ it will groove efficient patterning



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Co-contraction Patterning INerf Ball Bench Press

Nerf ball technique to improve co-contraction and patterning, specific to bracing

proficiency and execution of the bench press



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NOTE:

As the athlete begins to understand how co-contraction (and in this

instance, its activation of the posterior chain) is beneficial to the

execution of the lift a more specialized application of this technique

should be incorporated.

For example:

Level 1: Secure the nerf football throughout the duration of the lift –

patterning activation of posterior chain.

Level 2: Secure the nerf football throughout the duration of the

eccentric phase of the lift, allowing the ball to drop as leg drive and

concentric phase is initiated, patterning leg drive and subsequent

isometric knee extension.

One of the most significant structural phenomenon demonstrating

co-contraction and the cross-integration of kinetic chain segments

during movement is the serape effect.

Serape Effect

The thoraco-lumbar fascia (fascia is 3-dimensional connective tissue

that secures, protects and coordinates the muscles, bones and

joints) or TLF superficially overlays the entire musculature of the

back and synchronizes the serape effect. Because of its anatomical



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orientation, the TLF transversely coordinates the stability (providing

a foundation to engage movement, braking and prevention of

rotation enhancing stability in the transverse plane) and summation

of muscle action (diagonally from one

shoulder to opposite hip, knee and

ankle) across the back when the athlete

is in motion or under load.

Muscle groups involved include the;

posterior delts, teres major, lattisimus

dorsi, serratus anterior, rhomboids,

spinal erectors (longissimus, spinae),

abdominals (TA, RA, IO / EO), gluteals,

hip complex (Iliacus), hamstrings,

gastroc and soleus.

As forces are summated across the kinetic chain moving from the

larger to smaller kinetic segments (especially demonstrated during

running, jumping, throwing or rotational movements), the

distribution and expression of these forces is dependent upon the

athlete’s strength levels, corresponding joint mobility and stability,

and mechanics.

This conceptual line of action can also be used as a reference when

looking for dysfunction. Compensation patterns (non-efficient



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muscle firing due to injury, imbalance or dysfunction) can potentially

be traced along this diagonal path.

For example, Eric

Cressey talks about one

example where a

baseball player was

having right shoulder

issues because his

pitching mechanics were

being altered due to a

plantar’s wart on his left

foot. Remember the

location of the pain is

not necessarily where

the dysfunction is

located.

We can enhance the

serape effect if we

understand its function relating to the musculature involved and

corresponding muscle actions. Only then can we understand how to

derive the greatest potential benefits from our training.

Incorporation of techniques like core statics and chaos training will

help us accomplish these goals.



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Let’s say you have an athlete who is having trouble bracing,

engaging and coordinating the musculature of his abdominals and

back while jumping, throwing or sprinting.

A technique I have used with great success with my younger

athletes to correct posture and promote neutral alignment utilizes an

elastic band and forces an isometric contraction throughout the

duration of the exercise. This postural correction will also improve

and reinforce correct patterning for all means requiring neutral spinal

alignment ensuring proper execution and decreased injury potential.

Serape Iso-Band

The idea is to isometrically contract according to the transverse

orientation of the TLF building TUT and muscular endurance for the

posterior structures that stabilize the torso. To remain neutral the

athlete will be forced into thoracic and hip extension and have to

maintain this position throughout the execution of the lift. A knot will

be tied to the middle of the elastic band to help keep it secure and to

provide additional tension.



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Co-contraction Patterning IISerape Iso-Band Setups

Serape single iso-band setup

Serape double iso-band setup (X pattern)

Here you’ll see the athlete utilizing an elastic band adjoining his

shoulder(s) to the opposite hip. Taking advantage of the serape

effect, this setup will allow the athlete to achieve higher technical

proficiency and neutral alignment, while building muscular



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endurance. This potential carry over will transfer to the execution of

most closed kinetic chain exercises, including; vertical push, vertical

pulling and hip dominant movements.

Serape Single Iso-Band Setup

One Leg / One KB RDL



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Serape Double Iso-Band Setup

One Leg / One KB RDL



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Co-contraction Patterning III

Another example utilizing the co-contraction of the lats to aid in the

stabilization of the torso is a bi-lateral technique I developed some

time ago. Check out a typical two handed kettlebell pullthrough.

Kettlebell pullthrough

Can you guarantee the athlete is bracing during this movement? Of

course not! Get out to the sporting goods store and grab a

basketball.

The basketball will be locked, isometrically by the

athlete at their side. Forcibly engaging the lat in this

manner promotes incorporation of the abdominals

and torso stabilizer throughout the movement.



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KB pullthrough with co-contraction and bracing technique

Grooving this movement will enforce proper bracing, contraction of

core musculature and proper breathing techniques while performing

an explosive hip movement.

Progression would see a med ball replacing the basketball.

Co-contraction Patterning IV

Another training technique already discussed in this manual are

bipolars (see Bipolars Section.)

Bipolars are defined as two separate exercises, performed

simultaneously on opposing sides of the body midline, split by the

sagittal plane. These are great for teaching the athlete coordination,

mental focus and of course, stabilization of the torso.



280

A few examples of bi-polars would be:

1. dumbbell press / dumbbell curl combination

2. sandbag shoulder squat / blockweight hold combination

3. farmer’s walk / dumbbell clean combination

4. seated row / DB military press combination

5. sandbag loaded / KB clean & press combination

6. sandbag loaded / KB pullthrough combination

Sandbag Loaded – KB Clean and Press



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Sandbag Loaded – KB Pullthrough

Also, don’t forget to check out the Core Statics III article in the

Bonus Section of this manual. It will give you many more means to

develop higher level adaptations and proficiency of movement.



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Vibration Training

As stated above, Siff defines co-

contraction as “the coordinated

contraction of the agonist and

antagonists” used to develop the level

of muscle tension required to perform

a sport specific or strength training

movement.

What happens when this co-

contraction is rapid? Can we create

rapid opposing concentric, eccentric

and isometric contractions throughout

the execution of a movement?

This oscillating effect becomes vibration. If the athlete is under

tension or load (typically their bodyweight) then potential unique

adaptations can occur if this muscle tension is created from the

excitation and coordination of many muscle groups working

symbiotically.

Let us further explore vibration training and its training effects?

Vibration training was originated by the Russians who were looking

to counteract the negative effects of long durations in space without



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weight bearing for their cosmonauts. Since then, more and more

athletes have incorporated vibration training into their protocols in

hopes of tapping into some of these potential benefits. These

athletes include Lance Armstrong, marathoners and a host of other

professional football, ice hockey and baseball teams.

Potential Benefits of Vibration Training:

Physiological

§ potential strength enhancement (4, Publications, Delecluse,

Roelants, Verschueren)

§ potential flexibility enhancements (10, Publications, Issurin,

Liebermann, Tenebaum)

§ potential improved synchronization of motor units, alertness,

readiness and pre-excitation

§ potential stimulation of GTO (golgi tendon organs) reducing

tension and inhibiting antagonists

§ potential improvements in the stretch reflex cycle (4, Publications,

Delecluse, Roelants, Verschueren)

§ potential improved motor control, balance, proprioceptive

control and posture

§ potential improved circulation

§ potential increases in the production and release of

regenerative and repair hormones



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Rehabilitation

§ promotes stabilization and rehabilitation of structures

supporting the knee following ligament tear or injury (8,

Publications, Haas and Scmidtbleicher)

§ promotes stabilization of major joints of the body; ankles,

knees, hips, shoulders, elbows, wrists

§ improved bone density

As you can see vibrational training can increase our potential to

execute more efficiently, but it is highly unlikely that many strength

coaches or fitness professionals would spend the large amount of

money needed to purchase a commercial vibration platform.

I propose that we can obtain some of these potential structural and

neurological benefits associated with vibration training, if we can

integrate unique training techniques utilizing elastic bands.

We are never going to duplicate

in training, the required high

frequency (15-44Hz) produced

by commercial vibrational

platforms. We can, however,

demonstrate while under

muscular tension a more rapid

co-contraction and

intermuscular coordinated Chaos pull-up series, band anchored



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expression through the utilization of elastic resistance. The chaos

pull-up above is one such example. The rapid adjustments the

athlete will make as they move through this movement pattern will

provide this vibrational training effect we are hoping to achieve.

Some other specific chaos exercises, utilizing elastic bands, also

provide this training effect. We can instruct the athlete through a

specific movement pattern, under heavy oscillation and rapid

contraction, while potentially developing the same (or better) training

effects as we would see from a vibration platform. The difference

being that chaos exercises would allow the athlete to move under

tension (atypical of vibration platforms) and through a full ROM,

thereby improving the training effect, bracing efficiency and

stabilization adaptations.

Other vibrational training

means included in the Chaos

Exercise Index are; the

Chaos Pull-up Series, the

Smitty Chaos Series, the

Dynamic Hip Warm-up

Series, the Chaos Push-up

series and many others.

Chaos push-up series, band anchored



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Muscle Raking

When you are teaching a new exercise to an athlete your job is to

observe and provide immediate feedback and correction. During

this observation, your other goal is to identify any issues that limit

their potential to fully develop the target adaptations for that means

while reducing possible injuries.

The issues could be any deviations from the optimal execution of

the exercise, compensation patterns of the prime movers, breathing

techniques, mobility issues, etc.

There are many things to consider. Sometimes the issues are

physiological, sometimes they’re not. Sometimes it is only a

neurological issue related to technique and grooving the optimal

patterning.

Most strength coaches go right to a physiological weakness:

§ weakness of the agonists (prime movers)

§ weakness of the antagonists and synergists (stabilizers,

neutralizers)

§ weakness of baseline or foundational strength levels

§ mobility limitations of one or more kinetic segments

§ overcoming a weakness or injury



287

But sometimes, the issue is not a weakness. Sometimes the issue

is neurological and is related to the sequence of execution.

Learning a new skill, either SPP or strength training means, has a

learning curve, and every athlete is different. Motor learning skills

are directly related to the engaged musculature.

Engaging and firing the right musculature to execute a movement,

can sometimes be helped by a technique called muscle raking.

Dr. Stuart McGill, while presenting at a seminar I attended this past

year, detailed the concept of muscle raking. Muscle raking is

physically manipulating the targeted musculature to ensure it is

properly contracting during a movement. His simplest example was

grasping an athlete’s abdominals during a crunching motion.

This is important for several reasons. By grabbing the abdominals

during the movement, he could feel if the abdominals were

contracting hard or if the hip flexors were doing the majority of the

work stabilizing the pelvis and flexing the torso. More importantly, it

gave the athlete a “target” on what muscle (group) they should be

firing.

Remember the 5 senses; sight, taste, smell, hearing and touch.

Well, it is the touch sense we can take advantage of with muscle

raking.



288

This technique is great if the athlete is performing a simple exercise

like a crunch, but it is not practical when you are performing a more

complex exercise or series of exercises.

Let’s breakdown one of the best exercises for developing

explosiveness and power, the power clean from the hang. How

would we perform muscle raking for an athlete performing a power

clean? Being technically less difficult than the full squat version of

the lift, the power hang clean provides an alternative for our athletes.

But, there is still a learning curve.

You’ve all seen it before – the reverse curl – sometimes referred to

as a power clean. No matter how much instruction you give some

athletes, they still can’t understand how to use their arms as ropes

during the movement and fire their traps hard. The athlete will

unconsciously begin bending their arms during the 2nd pull phase

instead of performing a hard power shrug to impart momentum into

the bar during triple extension.

They end up performing a heavy reverse curl motion.

It would be very difficult utilizing the most basic raking technique, as

Dr. McGill discussed. Are you going to stand behind them and give

them a back rub to make sure they use their traps and upper back?

No, because it would affect the execution of the lift and be really

weird.



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I think I have found a way.

Still utilizing the sense of touch and building upon McGill’s technique,

we can develop a different approach to muscle raking for more

advanced or complex lifts with the goal of grooving the movement,

proper execution of the lift and then ultimately efficient subconscious

movement.

Because muscle raking relies on the sense of touch we need

something to put on the athlete to give them that target feel.

Simple athletic tape- not just for high ankle taping anymore!

Here is what you do, it is very simple.

Tightly apply athletic tape to the muscle or muscles groups that are

required to perform a specific exercise (or one phase of an

exercise.) This will give the athlete a targeted feel for what they

should be contracting to execute the exercise.



290

These taped areas also become “markers” during your video

analysis of the athlete. Real-time or post workout sequential video

analysis can be done for the athlete and the tape becomes

biomechanical reference points.

It is that simple –yet highly effective.



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Muscle Raking Example 1

Exercise:

Bench Press

Problem:

Not engaging the lats

during the movement.



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Exercise:

Power Hang Clean

Problem

Not engaging traps during the 2nd explosive pull phase



293


Exercise:

Squat

Problem

Knees kicking in (valgus) during

concentric, drive phase

Typically elastic bands are

used to pull the athlete in the

direction of their compensation.

This is also a highly effective

technique BUT it can potentially

effect the normal execution of

the lift and the walk out.



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Ground Based Training With Free Weights

The loading of the kinetic chain must be

ground based (closed kinetic chain),

moving in multiple planes and

accommodate an athlete’s natural

biomechanical leverages. Utilization of

machines (open kinetic chain) limits the

movement pattern to a strict path according to

the fixed nature of the machine. This will not

only remove the weight bearing and

subsequent bracing, balance and

proprioceptive aspects inherent to free weight

training, but also transfer shearing forces to

adjacent stabilizing segments of the kinetic

chain. If we want to improve the functionality of

our training, we can’t be sitting down!

Machines were designed by engineers not by kinesiologists or

physiologists.



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Integrated Movement

Complex, multi-joint exercises should be executed in:

§ Base - Linear, structured, spatially fixed movements patterns

for the development of foundational strength adaptations; limit

strength, absolute strength, relative strength, starting strength

and explosive strength.

§ General - Multi-planar loading of the athlete

§ Specific - Sport specific functional movement patterns (and

reverse movement patterns)

Remember, the coordination of multiple muscle groups is the basis

for all movement. Quit thinking isolation and start thinking

integration.

Isolation and single joint movements, does have its place in training,

i.e. to overcome an injury or as a supplemental means to re-

establish efficiency of movement, but it should not form the basis of

your training programs when developing athletes.

Stay away from tricep extensions and incorporate close grip bench

press instead.



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Train with Odd Objects

Strongman implements, kettlebells, thick ropes, bands, chains,

rocks, kegs or any mass whose COG is off center or dynamic will

promote the need for stabilization, increased athletic work capacity,

unstructured and un-patterned re-centering (balance) throughout the

ROM of an exercise.

An example of modifying a fixed implement (static or rigid COG) with

an odd object would be to replace an Olympic bar with a log for a

pressing movement. The COG of the log will be 4”, 5” or 6” (1/2 the

diameter of an 8”, 10” and 12” log) away from the vertical midline

intersecting the COG of the athlete. This requires a greater

engagement of the stabilizers of the upper back, shoulders and

torso to execute the movement.



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Conventional Vertical Press Strongman Log Press

COGATH COGIMP COGATH COGIMP

Comparison of pressing movements between an Olympic

barbell and a strongman log

The distance between the COG of the athlete (COGATH) and the

COG of the implement (COGIMP) is equal to X. As noted previously,

the demand upon the athlete, the difficulty of the exercise and the

total work capacity increases as the distance, X, increases.

Here are other examples replacing an Olympic bar with a log for two

squat variations.



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Log Front Squat

Zercher Log Squat

The key to training with odd objects is how the athlete adjusts to re-

establish a more advantageous distance between the COG of the

implement (COGIMP) and their own COG (COGATH.) How quickly this

is done will define their efficiency to overcome an unexpected

stimulus (or force vector) they might randomly encounter.



299

Train Explosively

Your goal, as a coach, is to always try to

improve your athletes’ ability to rapidly

develop a high rate of force development or

RFD (steep Qangle.) This is directly related to

current baseline strength levels and how

efficiently and rapidly the athlete can recruit

high threshold motor units (intramuscular

coordination.) Time must be spent at different positions along the

F(v) curve as the athlete progresses through their training program

and also as they evolve, adapt and demonstrate target efficiencies.

Improving your athlete’s ability to express high rates of

force development is directly related to the

incorporation of:

§ maximal, dynamic, submaximal efforts

§ speed-strength (high velocity – low load) training

§ strength-speed (high velocity - heavy load) training

§ accommodating resistance training

§ shock training and reactive means

§ ballistics (throws)



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The Shock Principles

Highly functional adaptations can be achieved when incorporating

reactive means such as plyometrics and the Chaos Reactive Series

in the development of athletes.

Effects of Plyometric Training on Muscle-Activation

Strategies and Performance in Female AthletesNicole J. Chimera, * Kathleen A. Swanik,† C. Buz Swanik,† and Stephen

J. Straub‡

Conclusions:

The increased preparatory adductor activity and abductor-to-adductor

coactivation represent preprogrammed motor strategies learned during

the plyometric training. These data strongly support the role of hip-

musculature activation strategies for dynamic restraint and controlof lower extremity alignment at ground contact. Plyometric exercises

should be incorporated into the training regimens of female athletes and

may reduce the risk of injury by enhancing functional joint stability

in the lower extremity.

Because of their high CNS and physiological demands, the

integration of reactive means must be structured and periodized, to

avoid overtraining and potential injury. According to Verkhoshansky

training volumes should not exceed 5-8 reps per set with rest

periods realizing full recovery before engaging in the next set.



301

In Medvedyev’s A System of Multi-Year Training in Weightlifting, he

also quotes Verhoshansky as stating, “It is known that excessive

loading can lead to damaging and degenerative changes to the

spinal column. Use of the ‘shock’ method enables one to reduce the

volume of exercises with heavy weights; thereby, reducing the

probability that such changes will arise.” (Verkhoshansky, 1963)

A quick review:

A simple or complex plyometric is a means to develop reactive

strength. It involves a rapid eccentric contraction followed by a rapid

concentric contraction whose magnitude is dependent upon the

summation of elastic (SSC), kinetic energies (mass and speed

dependent) and the athlete’s ability to isometrically absorb these

forces. The resultant is an amplified power expression.

The Chaos Reactive Series is defined as a means to develop

reactive strength through random or patterned kinetic articulations,

whose goal is to build efficiency of movement and power in atypical

situations. The sport specific functional potential will also improve

the athlete’s ability to absorb and redirect forces, i.e. catching a

sport specific object, absorbing a hit from a tackle, a punch from an

opponent or any forces reaction from an unexpected, external

stimulus.



302

Chaos Reactive means will generate similar forces as simple or

complex plyometrics but are NOT typically be ground based or

limited to linear movement patterns. The athlete, instead of

decelerating their own bodyweight, will be required to decelerate a

mass introduced to the system via a dynamic loading – i.e. partner

assisted. This will provide further adaptations including; developing

the athlete’s hand eye coordination, improvement of RFD in

multiples planes, reinforced torso bracing, promotion of efficient

coordination of a destabilized kinetic chain (or summation of kinetic

segments and limb alignment.)

Reactive MeansQuick Review

Plyometric means sequence Chaos shock sequence



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The Shock Principles - Further Analysis

When engaging in a chaos shock series

means, it not only allows the athlete to

create reactive strength in many unique

movement patterns (atypical of conventional

shock training), but it also better prepares

them to absorb impact forces.

Also, the magnitude of the catastrophic

event is dependent upon the distance from

the COG of the implement and the COG of

the athlete at impact. A subsequent atypical

coupling of forces across each segment of

the kinetic chain, promotes re-stabilization in

non-advantageous situations. Courtesy of Physics of Sport



304

The Shock Principles – A Case Study

Olympic Weightlifting

Have you ever thought of Olympic weightlifting as a plyometric

exercise? A Chaos Shock training means?

If you haven’t – start thinking!

Let’s analyze the Clean & Jerk sequence as a shock training

movement.



305


The Clean & Jerk



306

The shock cycle actually happens twice during the clean and jerk.

The first one occurring during the catch of the 2nd pull and the

second occurring during the explosive jerk phase. The small dip

preceding the jerk is a loaded plyometric with a short ROM and very

fast.

Have you ever wondered why weightlifters have incredible vertical

jumping ability? Patterning and repetition of shock training means

day in and day out, they have become highly proficient at being able

to display powerful reactive strength expressions.

Now, let’s see an example Chaos Shock Series means, the

Rotational Sandbag Catch & Throw.



307


Chaos Shock Series - Rotational Sandbag Throw



308

As you can see the athlete performs upper body rotational

plyometrics (coordinating the summations of each kinetic segment)

by accepting and absorbing (isometrically stabilizing) the inertia of

the sandbag and reversing the movement across into a rotational

pattern. The distance the sandbag is thrown increases as the

baseline strength levels, proficiency and speed of movement

increase.

Train for Grip Strength

Crush, support, pinch, wrist

postures, bending, tearing and

hand health protocols must all be

periodically trained, both in

isolation and in integration. As

discussed throughout this manual,

the hands are the end-point to the

kinetic chain. Because of this they are responsible for channeling

the power generated by the athlete into a sport specific implement

or another player.



309

The Diesel MethodExtension of the Movement

Modification of Exercise

Modifying various aspects of typical means

will improve work capacity, eliminate

“sticking points”, increase bracing abilities

and develop coordination while developing

rate of force capabilities.

Modification of Variables

Modifying rest periods has significant impact on intensity of an

exercise or training session. Speed and duration of concentric,

eccentric and isometric contractions provide improvement in

absorption, co-contraction and neuromuscular capabilities.

Modification of Athlete

Modifying working or engaged kinetic segments promote efficiency

of movement, improved mobility, RFD and motor skill patterning.

The athlete will also be forced to generate power at different

biomechanical positions and efficiently translate force across

remaining working kinetic segments.



310

The Diesel MethodMovement Under Tension

Movement Under Tension involves loading the athlete

in 3-dimensions (xyz planes) through a distance.

T involves taking an external mass whose COG is

dynamic or fixed and loading the athlete while in

motion from point A to point B.

When I say the COG is dynamic, it

could mean two different things. The

COG can be dynamic because of the

shifting that naturally occurs as the

athlete moves. The distance between

the athlete’s COG and the implement’s

COG changes and varies during

movement even when implement has

a fixed and centralized COG (e.g.

farmers implements, dumbbells or kettlebells.) The COG might

also be dynamic when the implement’s COG randomly changes

during the movement (e.g. sandbag, water keg, water filled swiss

ball.)

Externally loading an athlete while in motion and working with an

implement that has a fixed or dynamic COG, creates an

environment that forces stabilization. We know that power is



311

generated from the ground up, through the

core out to the hands. The athlete becomes

more efficient at generating force AND power

in all movement patterns because they learn

how to brace dynamically. See Core Statics

I, II and III (Part III included in Bonus

Section) for some serious T and bracing

techniques.

Train for Balance

Balance can mean many different things.

§ (Sir Isaac) Newton’s 3rd Law of

Motion states that “for every action

there is an equal but opposite

reaction.” What can this mean for

athletes or a strength coach? In

training we must balance volumes of

movement patterns, for example a

push for a pull, an internal rotation for an external rotation or a

flexion for an extension. This will help ensure balance of

musculature (agonists, antagonists, synergists), decrease

Courtesy of defrancostraining.com



312

injury potential or improve recovery from an injury, and ensure

engagement and contractions of appropriate muscle group(s)

by reducing potential for compensation patterns (in addition to

the incorporation of soft tissue therapies.)

By incorporating reverse movement patterns, we will also

ensure the development of the musculature involved in

deceleration and braking mechanics, thereby inhibiting

(increasing the threshold of) the Golgi Tendon Organ (GTO)

response.

The GTO “is a proprioceptive sensory receptor organ that is

located at the insertion of skeletal muscle fibers into the

tendons of skeletal muscle.”(4, Websites)

Dependent upon the magnitude of firing rate or rapid change

in muscle tension, the GTO acts to prevent damage by

inhibiting this resultant muscle tension (force.)

The more you develop the musculature involved in the primary

movement and those that work in deceleration of that

movement (along with the incorporation of reactive training),

the more efficient and powerful the primary movement can

become.



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§ Balance of force couples – Mike Robertson’s article, Hips

Don't Lie: Fixing Your Force Couples, discussed the concept

of balancing force couples for the lower extremities. Force

couples (contradictory opposing forces whose net resultant is

zero) deal with balancing muscle actions and strength ratios to

ensure structural alignment and functionality. Balance can be

achieved by strengthening a weak force couple action or

releasing (soft tissue issues addressed with SMR) a restricted

force couple.

Examples would include:§ hip flexorsà spinal erectors

§ glutes and hamstringsà RA/EO

§ upper traps + lower traps + serratusà upward scapular rotation

§ levator scapulae + rhomboidsà downward scapular rotationMike Robertson, M.S., C.S.C.S., U.S.A.W.

§ Proprioception and kinesthetic awareness - Proprioception is

defined as one’s sense of movement, equilibrium and balance

as it relates to movement of various parts of the body in

relation to each other. Kinesthetic awareness is the ability to

know where your body parts are in 3-dimensional space. The

development and balance of these skills can be trained and

provide carryover to agility, footwork, re-centering or balancing

of the athlete’s COG, repositioning, hip control and spatial

awareness in multiple planes. An example would be a



314

quarterback running right, jumping to miss a tackle and

throwing left while in the air.

§ A balanced development of weaknesses and strengths.

Minimize the weaknesses and continue to develop their

strengths. Both of these issues can be initially determined in

your athlete’s needs analysis assessment as it pertains to their

respective sports and their current level of preparedness. This

development should be continuously monitored and adjusted

as progression is made throughout the competition year.

§ A balanced coordination and optimization of your athletes’

accumulated training effects within training sessions, training

blocks or competition year. A balance must be achieved

between activation and recuperation to ensure productive

training sessions, supercompensations and injury prevention.

All equally important in the total success or failure of the

athlete.

§ A balanced development of their limit (absolute) strength

levels and their abilities to express a high RFD. Just as the

conjugate periodization model allows us to train multiple

qualities throughout the training phase, we must ensure the

adaptations derived from maximal effort expressions are

balanced with explosive, high rate of force means (different

positions on the L(v) curve, see Load Velocity Curve.)



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§ A balanced development of GPP (foundation, work capacity)

and SPP (actual sport, specific skill work.) As the competition

phase approaches, the incorporation of higher volume SPP

skill work must take precedent in the strength program.

Monitoring the volume and intensities of the primary training

sessions, skill sessions and extra workouts is essential to

guarantee appropriate levels of recovery and development.

Reverse Movements

Up to this point in our discussions, we’ve isolated the idea of reverse

movement patterns to only our strength training.

But, as you will learn, reverse movements have far wider reaching

potential for training and motor learning progressions.

Think about this for a moment.

Our goal is to have the athlete become stronger; to play and

execute more explosively and ultimately, more efficiently.

This is accomplished in training through adaptations derived from

strength training, SPP means and by playing or practicing the actual

sport.



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Even though the roles of the strength coach and skills coach are

defined, they work together to build the athlete and both want the

same outcome, to win.

This means the line becomes blurred and there is a collaborative

environment where strategies and plans are developed for each

individual athlete.

Because of this collaboration, skills coaches can pull the idea of

reverse movement patterns we’ve discussed previously for our

strength development and utilize the same idea for skill

development. This provides us with two categories for reverse

movements, strength development and skill development.

Here is a review.

Category 1: Reverse Planes of Motion for Resistance Training

In Category 1 we’ve already discussed ensuring balanced of

resistance training volumes in opposing primary planes of

movement and movement patterns.



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Category 1 Examples:

a. a push for a pull

b. an extension for a flexion

c. a supination for a pronation

d. an internal rotation for an external rotation

e. a balance of force couples

f. a balance of a SPP skill with development of the

musculature involved in deceleration of that skill; e.g. a

punch for a face pull

And so on.

Benefits of Category 1:

§ balance of musculature

§ proper kinetic functioning

§ improved mobility and stability of major joints

§ improved neural efficiency; improve MU firing (rate) and

recruitment

§ see Balance Section

NOTE:

The goal is to balance the volume of movements,

i.e. reps x sets x load= volume.



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The perfect world example would look like this:

3reps x 3sets x 225 lbs for the Bench Press, volume = 2025 lbs

Which could be balanced with

5reps x 3sets x 135 lbs for the Bent Over Rows, volume = 2025 lbs

We will now explore Category 2.

First we need to understand how a sport specific skill learned?

The skill is started by progressing from point A to point B to point C,

until the full execution of the skill, right? Years and years of

performing this motor skill builds proficiency of the movement.

Category 2 explores a unique way to initiate or introduce a new

sport specific skill to young or novice athletes.

Category 2: Reverse Sport Specific Skill Mechanics

This category is more complex and ventures outside of the fixed,

linear strength training movements into sport specific skill execution.

Sub categories include:

§ Sport Specific (SPP)

§ Patterned Motion

§ Random Motion



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Benefits of Category 2:

§ kinesthetic awareness

§ improved neural efficiency; improve MU firing (rate) and

recruitment

§ improved intermuscular coordination and balance

§ neuromuscular grooving of skill pattern

§ progressive reinforcement of positive feedback

The last point is very interesting. Our definition of efficient motor

learning of a sport specific skill is a forward learning progression.

Take a look at this sequence:

Golf Swing – Forward Patterning.

1 2 3 4 5 6

Typical forward training progression for driving a golf ball



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The patterning progression would look like this:

Phase 1

Phases 1, 2

Phases 1, 2, 3

Phases 1, 2, 3, 4

Phases 1, 2, 3, 4, 5

Phases 1, 2, 3, 4, 5, 6

The issue becomes as the golfer (athlete) attempts to progress

through each Phase 1-6 of the skill; each successive segment

becomes a new skill that has not yet been patterned. Because each

new progressive skill is unlearned, errors or form breakdown occur.

These errors accumulate in magnitude by the end-point or

expression of the skill.

Each proficient phase is followed by an unlearned phase, which

causes the athlete to create what Rushall & Ford call a “mental

checklist” that they go through before moving through the execution

of the skill.

Forward learning progression



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Frustration and “over thinking” can delay or inefficiently compensate

the skill or movement.

What would happen if we reverse the learning progression? Start

with the end-point of the skill and work backwards?

Let’s see that sequence again, but this time in reverse.

Golf Swing – Reverse Patterning

6 5 4 3 2 1

Reverse training progression for driving a golf ball

The patterning progression now becomes:

Phase 6

Phases 5, 6

Phases 4, 5, 6

Phases 3, 4, 5, 6

Phases 2, 3, 4, 5, 6

Phases 1, 2, 3, 4, 5, 6



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What do you observe?

As each phase is learned; 6, 5->6, 4->5->6,3->4->5->6, and so on,

the athlete builds upon efficient patterns. Phase 6 is trained to

proficiency, and then phase 5 is added. The athlete moves from

executing an unlearned segment to a skillful, proficient segment,

building confidence. Very similar to the Top-Down Training

Progression utilized for teaching weightlifting protocols.

Reverse learning progression

NOTE 1: You should be video taping your athletes training, both in

practice and in games. Cut the video up into “snapshots” of time

and space. How do they move? How do they fall? How fast do

they accelerate?

NOTE 2: Athletic tape can be utilized as reference points or

markers to analyze or draw lines between kinetic segments to show

coordination or biomechanical leverages at different positions.



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Study sport specific functional movements or skill sequences for

each of your athletes and determine if the proficiency and execution

of these patterns can be enhanced by utilizing reverse movement

training.

Here is another reverse learning progression.

Reverse Learning ProgressionWrestling Takedown - Forward Patterning

1 2 3 4

Wrestling Takedown - Reverse Patterning

4 3 2 1

NOTE: In this example, the reverse pattern will build proficiency of

movement, improve reactions after a missed shot and promote a

quick return to a standing position. Elastic bands can be added as

an advanced progression tool.



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Chaos TrainingSupplemental training system that provides

the athlete with:

§ a safe opportunity to engage exercises,

in training, that are functional and

random in nature

§ a means to bridge the gap between

§ the ability to enhance and display the adaptations derived from

their foundational strength training

The athlete will be subjected to random stimuli that force them to

efficiently manage the following: absorbing impact, redirecting

impact, avoiding impact, rapidly generating explosive force and

rapid stabilization independent of immediate kinetic orientation.

INCREASE ATHLETIC (WORK) CAPACITYIncreasing Workload per Exercise

If an athlete is a novice at performing a movement or skill, they’ll

utilize more musculature, excite more motor units and increase time

of expression, when trying to execute this movement or skill. Once



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proficiency is developed, the athlete will begin to perform the

movements quicker and more efficiently. That is the goal.

By incorporating the principles of Extension of the Movement,

Movement Under Tension and odd object training into our athletic

development programs, typical strength training means become

more difficult and require a greater work capacity from the athlete.

Bipolars, co-contraction principles, chaos shock series, chaos ripper

series, tempo and rest period modifications, beyond the range and

partial movements are all examples of increasing the athletic work

capacity by increasing the workload per exercise.

If we increase the work capacity per exercise, athletes will adapt,

recover and acclimate to higher level stressors quicker. It will also

improve their ability to learn, practice and perform new skills or tasks.

Increase Mental Capacity

Ever since Dr. Hans Selye examined the human

reaction to stress and created the General Adaptation

Syndrome (GAS) in 1936, this topic has been

explored in even more detail.

GAS details three levels of response to a stress:



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Level 1 - Alarm

This is the immediate response, the “fight or flight.” Rapid heartbeat,

rapid breathing and dry mouth are a few common responses.

Level 2 - Adaptation

If the stress continues the human will adapt and become adjusted to

handle the stress. According to Dr. Selye, adaptation begins to

occur 2 days after exposure with full adaptation occurring around 4

weeks.

Level 3 - Exhaustion

If the stress is too great or too frequent, the human cannot adapt.

If we can create a training environment (chaos means) for the

athlete that provides them with the ability to quickly re-establish

equilibrium and adapt after a Level 1 “alarm”, then to some extent,

the mental aspect of randomness can be overcome.

We can also improve the ability of our athletes to increase their

intensity, mental focus, response to anxiety, mental psych, mental

acuity, pre-game preparation and visualization techniques. This can

be done through cognitive reinforcement activities.



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What is happening as you count

repetitions; rep 1, rep 2, rep

3… .as you are performing a

strength exercise? The left side of

your brain is firing after each rep.

This cadence is very easy for you

to follow, a step-wise count that

lulls you into linear thought. But,

as we all know, game time

situations require the athlete to think several plays ahead, anticipate

a hit or alter movement almost immediately. This is where the right

side of the brain comes into effect. The visualization, creativity and

risk taking are all controlled by the right side.

Can their linear, repetitively patterned thought aid their mental

alertness in any way while playing?

Yes and no.

Yes, because their left side of the brain works in conjunction with

their right side to create harmony of thought. But it is the right side

that needs stimulation to increase creativity and it typically gets left

behind.

Chaotic, creative thought CAN be trained, and as a skill, become

proficient, more intuitive. With cognitive training practices the



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athlete will not only give the right side of their brain a boost, but also

build collaborative thought with the left side of the brain.

Cognitive training can be described as action by analysis. Activity,

training or movement directed by random verbal, visual, analytical or

logical cues.

Remember, by removing the athlete from the task at hand and

having them concentrate on a mental task, we will build

subconscious movement.

Category 1

Pre-Task

Category 1 of cognitive training is pre-task movement. Pre-tasking

a movement (for our example below we will demonstrate this

technique on an agility drill) with visual, verbal, mathematical and

reasoning analysis can improve mental alertness and next-step

patterning.

In the agility example (Figure 1) you see a standard zig-zag agility

pattern. The athlete would start on a whistle and blast through the

drill minimizing time and focusing on mechanics.

On the right, (Figure 2), you can see the same drill with a modified

start. The athlete is instructed, “If the answer to my question is an

odd number go right, if the answer is an even number, go left.”



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Or logically, if the number of letters in the school name is greater

than the number of letters in the model car you drive then go right,

otherwise go left.

For more agility information, see Agility Section.

Patterned Cone Drills Cognitive Cone Drills

Figure 1 Figure 2

In Figure 1 the athlete’s path is predetermined and only requires the

execution according to the pattern. In Figure 2, the athlete is given

a logical question or mathematical problem immediately prior to the

whistle blowing. Once the whistle blows, the athlete’s path for their

first movement is determined by the answer to the logical problem,

after which they can proceed into the pattern.



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Here are a few other pre-task examples:

Deck of Cards – an exercise is assigned to each suit of a deck, the

athlete will perform the number of reps per the value of the card as

the trainer display them.

Color Recognition – trainer will randomly show colored cards that

represents a combination of skills.

Word Recognition – several words in a song are assigned a task

(skill or combination of skills), the athlete will execute every time

they hear the word during the playing of the song.

Single Cue Recognition – trainer will call out a number that

represents a combination of skills.

Get creative! This technique can be used to modify any existing

preset patterned drills.

Category 2

Concurrent Task - Engaged

Mental exercises (song recitation, mathematical, logic) can also be

used when the athlete is engaged in supplemental work. Forcing

the athlete to decide, negotiate and verbally express their answers

while engaged in submaximal efforts teaches regulation of breathing,



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non-optimal bracing, endurance of efficient form, mental acuity and

next-step level thinking.

This works amazingly well when used with core static exercises; the

athlete is under extreme muscle tension and heavy bracing, while

forced to verbally respond and regulate breathing.

Another example would be simple plyometric drills to improve foot

speed similar to a speed ladder, but instead of the patterned

squares of a speed ladder, the athlete’s movements and direction

will follow a flashlight projected onto the floor randomly by a trainer.

Category 3

Concurrent Task – SPP

Another technique I like to use involves incorporating cognitive or

reactive response drills while the athlete is engaged in SPP means.

Much like mirroring agility drills, Category 3 will also use visual

targets that are randomly presented and not controlled by the

athlete.

One example can be incorporated with shadow boxing drills for a

boxer.

Here is the scenario:



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The athlete will face a wall instead of standing in the ring or in front

of a mirror. The athlete’s movements will be dictated by a spotlight

projected onto the wall from a flashlight from their skills coach

standing behind them.

The skills coach will randomly shine the light all over the wall while

the athlete will punch and try to follow the light. The speed can be

increased with the use of an additional flashlight.

A progression would look like the following:

Level I – Shadow Boxing

Level 2 – Shadow Boxing - Flashlight dictating movements

Level 3 – Shadow Boxing - Flashlight dictating movements while the

athlete performs simple mathematical or logic problems.

The goal is to always increase the speed and efficiency of

movement while decreasing the reaction time.

We will now explore how movement is coordinated and how forces

are transferred dependent upon this coordination.

The Kinetic Chain

What is the kinetic chain?

“The kinetic chain is made up of the myofascial, articular, and neural

systems. All three systems work as an integrated functional unit to



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provide structural and functional efficiency during integrated

activities. Dysfunction in any system leads to compensations and

adaptations in the other systems of the kinetic chain. Adaptive,

compensatory patterns develop, leading to tissue overload and

injury.” (3, Articles, Clark)

A weak link or inefficient segment(s) of the kinetic chain dominates

the chain. Strength of movement is limited by the abilities of this

inefficient segment and predictable patterns of dysfunction will

develop in other parts of the kinetic chain.

The kinetic chain



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An inefficient kinetic segment can be the results of some of the

following factors:

§ soft tissue extensibility issues

§ current or previous injuries

§ mobility or stability issues

§ congenital issues

§ muscle action or force couple imbalances

§ compensation patterns associated with dysfunction

§ inhibited nerve function

§ choice of footwear

§ lifestyle choices associated with long term inactivates

Fluidity of movement is dependent upon the efficient distribution of

force through the kinetic chain. If we train in practice to provide

stabilization to the joints that need stability and provide mobility to

the joints that need mobility, then the athlete will learn how to

channel their strength, power and speed without compensations.

If our movements are linear and rigid, as stated before,

compensations develop, muscle shortening occurs, mobility is lost

(Law of Repetitive Motions) and energies are dissipated. This can

lead to injury and loss of power potential.



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Factors That Develop Compensation Patterns:

§ if a muscle group(s) is not firing or is shutdown, there is

dysfunction

§ joint(s) lacking mobility or ROM needed to execute specific

movement

§ forcing a stable joint to become mobile, thereby increasing

likelihood of injury

§ genetics, congenital structures (i.e. acromion type, hip width)

§ muscular force couple imbalances

§ grooving improper movement patterns

§ previous injuries never addressed

§ postural and structural misalignments

Many of these issues can be resolved, simply by improving the

dynamic warm-up and maintaining full ROM of all exercises.

You might notice the entire kinetic chain is shading above in the

diagram. This is because motion does not occur from the excitation

of a single muscle, but from the coordination of several muscle

groups. When looking at progressive kinetic segments, it is

important to realize all structures are acting at each level (anterior

and posterior) to balance, stabilize and engage movement.



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The kinetic chain in motion

Exercises can be grouped according to how the kinetic chain is

orientated and engaged.

Closed Kinetic Chain Exercises (CKCE)

CKCE’s are defined as:

§ the foot (kinetic end-point) remains in contact with the ground

§ you are weight bearing (bodyweight or external load)

§ multiple joints are affected

§ initiation of substantial movement creates subsequent

movement of other links or segments in the chain



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Open Kinetic Chain Exercises (OKCE)

OKCE’s are defined as:

§ the distal end of an extremity is not fixed to any surface

§ movement of the joint can occur without engaging other

segments in the chain

§ the feet are free to move in a non-weight bearing environment,

i.e. leg extensions

Vasiley showing what closed kinetic chain exercise is all about!



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Progression

As you have seen in this manual, steady progression is the key to

building efficient motor abilities. It is not reasonable to expect an

untrained athlete to execute full squat cleans or maximal effort

squats until they are able to comprehend and safety overcome the

demands of these intensities and movements.

A progression model can be best defined and represented as the

continuous improvement of each individual athlete toward their

goals, with the following considerations:

§ current strength levels

§ progressive overload

§ the S.A.I.D. principle

§ training maturity of the athlete

§ sporting age and skill level of the athlete

§ proficiency of movement

§ limitations of the athlete

Progression should identify a goal or target and advance toward

exceeding that target. The athlete starts at some low potential and

progresses toward a higher potential in their abilities to efficiently

execute a sports specific skill, a loaded exercise, a bodyweight

movement and so on.



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This progression becomes more and more important and needs to

be monitored and targets adjusted as the athlete is able to fully meet

or exceed their targeted goals.

When teaching an athlete a sport specific skill, we must approach it

from all angles and with an open mind. Different athletes who are

required to execute the same skills, require individualized attention

as their learning curve, baseline strength and skill levels are

different.

When someone is developing proficiency of a skill, their ability to

secure, repeat and duplicate this skill is directly related to:

§ Mental Aspect

o developing the mental focus required to execute current

and upcoming tasks (proactive)

§ Physical Aspect

o developing strength qualities required to execute and

overcome the demands of the movement or sport

specific skill

§ Technical Aspect

o developing proficiency of movement according to the

requirements or pre-determined patterns specific to the

movement or sport specific skill and adjusted for

congenital limitations of the athlete

The technical aspect becomes an interesting objective. Dave Tate

states that when learning a new movement, “70% is technical.”



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How can we overcome issues with technical patterning?

§ visual cues

§ verbal cues

§ physical cues

§ muscle raking, see Muscle Raking Section

§ resisted correction or forcing athlete’s misaligned kinetic

segments toward the compensation (i.e. elastic bands secured

around quads during squats to correct valgus tendency)

§ greasing the groove and building technical aptitude through

repetition and submaximal efforts

§ building proficiency of isolated segments of the mechanics of

the skill, see Extension of the Movement and Reverse

Movements Sections

If we can identify and address the mental, physical and technical

issues specific to each individual athlete, we have a better chance to

increase their potential to achieve their sports specific goals.

Let’s take a look at this simple (and possibly outdated) progression

model.



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SIMPLE PROGRESSION MODEL

Teachà Practiceà PerformThe efficient neurological and

physiological execution through

repetition of grooved movements.

Simpleà ComplexSimple, rudimentary skill execution

progressing toward sport specific skill

execution.

Unloadedà Loaded

Progression from execution and

stabilization of bodyweight (or

deloaded) movements progressing

toward externally loaded movements,

i.e. progressive overload principle.

Isolatedà Multi-jointLoaded single joint movements

progressing toward the execution of

compound means.

Slowà Fast Improving ability to express rapid RFD.



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We can further expand upon the simple progression model above

and provide further analysis and optimization for the development of

our athletes, to better predict a positive outcome.



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COMPLEX PROGRESSION MODEL

Teachà Practiceà PerformThe efficient neurological and

physiological execution through

repetition of grooved movements.

Simpleà ComplexSimple, rudimentary skill execution

progressing toward sport specific skill

execution.

Deloadedà COT

Building proficiency and strength

coordinating movement of the kinetic

segments can be regressed back from

bodyweight movements to deloaded

movements or concentric only training

(COT) to accommodate an injury or

limitation.

Staticà Isometricsà EQI

Foundation strength can be developed

through isometric (contraction without

movement) or eccentric quasi-

isometrics (stretching of musculature

while under tension due to fatigue of

isometric contraction) prior to

engaging loaded movements.

Unloadedà Loaded

Progression from execution and

stabilization of bodyweight (or

deloaded) movements toward

externally loaded movements, i.e.

progressive overload principle.

Isolatedà Multi-jointLoaded single joint movements

progressing toward the execution of

compound means.

Bilateralà UnilateralProgressing from bilaterally stabilized

resistance training to the integration of



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unilateral training which improves

stability and integrity of engaged

kinetic segments while eliminating

potential inefficiencies.

Plane of Movementà Movement

Patterns

Progressing from the simple

coordinated engagement of the kinetic

chain toward the execution of complex

movements.

Movement Patternsà M T

Progressing from the execution of a

loaded stationary movement toward

loaded multi-planar movements, i.e.

movement under tension.

Slowà Fast Improving ability to express rapid RFD

Deceleration à Acceleration

Building proficiency in stabilizing a

reactive strength expression

progressing toward improving the

ability to express a high rate of speed

or force production after this

deceleration.

Shockà Complex

Progressing from high level reactive

strength expressions involving

deceleration of external mass to

sequencing this means prior to

execution of a SPP means

i.e. Chaos Shock – Rotational

Sandbag Throw followed by hitting a

heavy bag.



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A progression model will also address weaknesses or limitations

according to the athlete’s current strength levels AND address

stability and mobility concerns.

Improving the athlete’s general mobility and stability of the major

joints of their body, will improve their technical execution of strength

training and SPP means and potentially decrease repetitive or

impact injuries.

Mobility / Stability

Ground forces and stresses are distributed across the kinetic chain.

The amplitude or intensity of these forces can be summated or

dissipated dependent upon their interaction across each kinetic

segment and is dependent upon if the joints’ required level of

mobility or stability has been established.

Stableà Unstable

Progression from stable to unstable

ground based support or the random

incorporation of force vectors

throughout the execution of various

movement patterns, i.e. chaos means.

Patternedà ChaosProgression of patterned resistance

training or skill execution to Chaos

Training.



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What is mobility?

Mobility is defined as:

§ the dynamic, full range of motion (ROM) of a joint specific to

the required task

§ appreciable neural control, strength and stability in the

dynamic ROM of a joint or the interaction between kinetic

segments

§ the ability to freely generate and express power or execute a

task, without limitations from:

o soft tissue problems; adhesions or scar tissue

o injury

o compensation patterns due to dysfunction

o misalignment or subluxations

o instability

o weakness

o force couple imbalances

What is stability?

Stability is defined as:

§ the ability to remain unchanged independent of what forces

are acting upon an object, joint or kinetic segment and the

ability to rapidly return to homeostasis after this influence



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§ the ability to create a foundation that transfers forces across

adjoining kinetic segments which efficiently dictates

accumulation or dissipation of those forces

As you will see in Mike Boyle’s assessment, some joints that join

one kinetic segment to the next require stability and some require

mobility.



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Each kinetic segment affects the segments surrounding it. By

definition, integrated movement tells us that the excitation and

subsequent movement achieved by one segment can be amplified

and transferred if we also excite the segments surrounding it.

Observation of movement patterns or sport specific skills is likely to

reveal efficiency gaps from dominant to non-dominant sides.

When discussing mobility or stability, these efficiency gaps could

mean:

§ a joint that requires mobility is too immobile

§ a joint that requires mobility is too mobile

§ a joint that requires stability is too unstable

§ a joint that requires stability is too stable

If a joint requires mobility but it too immobile, the ROM required for a

specific movement will be forced upon the two kinetic segments

surrounding the joint in question. On the other side, if a joint

requires stability but is too unstable, the forces transmitted across

this area will either be dissipated or cause injury.

Here is a quick reference guide according to Boyle’s Joint by Joint

(JBJ) assessment (2, Articles, Boyle), which provides many different

exercises to address the specific requirements for each area of

analysis.



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Stability

ShoulderGleno-humeral JointScapula

ExercisesSeated Rows

Protractions

Shrug-ups

Push-ups Plus

Band Pull Aparts

Face Pulls – cables / bands

Lower Lumbar

ExercisesBird Dogs

Back Extensions

Reverse Hyperextension

Core Statics I, II, III



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Core Musculature(anterior/posterior)

Exercises:Core Statics I, II, III

Med Ball Series

Standing Cable Crunches

Wood Choppers

Cable / Band Rotations

Planks (Prone/Side)

See Lower Lumbar Stability above

Knees(Anterior / Lateral)

ExercisesSquats (Front, Back, PL)

TKE

Bulgarian Split Squats

Lunges

Step-Ups

Anterior / Lateral



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Knees(Posterior / Medial)

ExercisesSquats (Front, Back, PL)

TKE

Bulgarian Split Squats

Lunges

Step-Ups

Posterior / Medial

Mobility

ShoulderScapula

ExercisesFoam Roller - Thoracic Extension

PNF Movement Patterns

Wall Walks

Band Stretches

Internal Rotation Floor Stretch

Vibration Training

Elastic Resisted SPP Movements



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Hip Complex

ExercisesFoam Roller – IT Band, Piriformas

PNF Stretching

Leg Swings (circles, linear, lateral)

EQI – Lunges, Squats

Thoracic Spine

ExercisesFoam Roller – Thoracic Extension


Foam Roller - Thoracic Extension


Wall Walks

Band Stretches

Rotational Movements

Ankles(including calves)

ExercisesFoam Roller / The Stick / Tennis Ball

IT Band, Peroneals, Gastrocs, Soleus

Towel / Marble Grabs

Barefoot Training

Sand Walking



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You might notice that the scapula is in there twice? But why?

Let’s look at what Mike Robertson has to say:

“The scapulae needs both mobility AND stability.

Mobility in the fact that we need good upward and downward

rotation.

Stability in the fact that we want good protraction/retraction

(keeping the shoulder blade tight to the ribcage.)”

Mike Robertson, M.S., C.S.C.S., U.S.A.W.

Here is another view of the kinetic chain overlaying the Boyle’s JBJ

assessment.

Composite of the JBJ assessment and the kinetic chain



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Assessments

When searching for dysfunction or inefficiencies of movement,

assessments must be made.

Static assessments can be done by looking at

an athlete’s resting posture. When making a

static assessment, you should be looking for

straight lines that intersect across the shoulders

and hips and vertically through the spine, hips,

knees and ankles.

Dynamic assessments can also be done while the athlete is

engaged in patterned sequences of motion. Typically down with

bodyweight only, the assessor is looking ROM and mobility issues,

muscular endurance, compensations and inefficient firing

sequences. Dynamic assessments will provide additional

information to begin addressing dysfunction.



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Static Assessments

Postural assessments will give you a starting point when trying to

identify potential dysfunction. Postural sway and postural stability is

determined by the initial straight horizontal and vertical lines

assessment.

After this preliminary evaluation other assessments can be made.

Two other common static assessments are a kyphotic posture and

anterior pelvic tilt.

Excessive kyphosis, or slouched shoulders,

is an easy issue to identify. An excessively

kyphotic posture can be due to long

durations in front of the computer or playing

video games, weak scapular retractors, or

too many horizontal push movements

compared to horizontal pull

movements. Excessive kyphosis can potentially promote inefficient

humeral tracking within GH joint, and leads to instability of the

scapulae. For athletes, this is an issue which leaves their rotator

cuff at risk of injury. More horizontal pulling/retraction work,

improved thoracic extension and external rotation exercises should

be prescribed.

Anterior pelvic tilt is also potentially caused by long durations of

sitting and/or driving with slouched posture and tight hip



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flexors. Posterior chain exercises promoting hamstring and gluteal

coordination (e.g. GHR, RDL or bowler lunges), and gluteal

activation drills shoudl be utilized to pull the pelvis back to a more

neutral position. SMR on a foam roller should be prescribed to the

short/stiff structures (such as the quads and hip flexors) to help

regain length in these structures.

Anterior pelvic tilt is also potentially caused by long durations of

sitting and/or driving with slouched posture and tight hip

flexors. Posterior chain exercises promoting hamstring and gluteal

coordination (e.g. GHR, RDL or bowler lunges), and gluteal

activation drills should be utilized to pull the pelvis back to a more

neutral position. SMR on a foam roller should be prescribed to the

short/stiff structures (such as the quads and hip flexors) to help

regain length in these structures.

For more information, reference Building the Efficient Athlete

(2, Presentations, Cressey and Robertson, 2006)

Dynamic Assessments

Unloaded

The most popular series of unloaded dynamic assessments is Gray

Cook’s Functional Movement Screen (FMS™ .) This set of 7

exercises is designed to demonstrate many functional movements

and how efficient the athlete can demonstrate these movements

without compensation.



358

Functional Movement Screen (FMS™ )1. overhead squat

2. hurdle step

3. in-line lunge

4. shoulder mobility

5. active straight leg raise

6. trunk stability push-up

7. rotational stability

Loaded

Unloaded dynamic assessments will tell one side of the story. How

efficiently the athlete can control their own bodyweight. Proficiency

of bodyweight movement is essential for eliminating potential issues

that will accumulate exponentially as speed of movement or load is

increased.

However, loaded dynamic assessments can also provide us with

further data for analysis.

Example: Overhead Barbell Pressing

When pressing overhead, the strength coach can look for the

following potential compensations.

1. Is there excessive lumbar spine extension?

This is possibly due to compensation for lack of mobility in hips or

thoracic spine or too mobile in the lumbar spine region.



359

2. Is one arm not fully locked out?

This is possibly due to current elbow injury, congenital limitation or

SITS issue?

3. Is the athlete shifting from one hip to the other?

This is possibly due to mobility issues in the hip or ankles or stability

issues for the knees.

NOTE:

Loaded bilateral movements potentially mask dysfunction issues

with stronger side compensating and assisting the weaker side.

Unilateral loaded assessments will demonstrate greater variances

according to the weakness or dysfunction.

Assessment Progression



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Section IVThe Workouts




361

Warm-ups

The goal of this section is to provide you with an overview of unique

ways to structure your warm-ups. Not to give you a “cookie-cutter”

warm-up routine but to provide you with the tools to design new and

innovative routines and make them specific for each of your athletes.

Benefits of Warm-ups:

§ progressively charge the CNS in preparation for the upcoming

activity

§ mentally prepare athlete for upcoming demands

§ increase core temperature

§ increase elasticity of musculature

§ groove movement patterns

§ overcome stresses from short ROM, repetitive irritations of

previous activities; sleeping, sitting, driving

§ progress from short ROM to large, specific ROM movements



362

The Warm-up

Here is how the standard warm-up progresses.

The Foam Rollers

They will overcome those neurological and physical inefficiencies by

improving tissue length, quality, extensibility by reducing adhesions,

scar tissue and tightness.

The Dynamic Warm-up / Mobility work should progress

accordingly:

more specifically

Warm-up (Standard)

Foam Roller

Dynamic Warm-up / Mobility

Light Workset Set 1

Light Workset Set 2

Light Workset Set 3

Worksets



363

Dynamic Mobility

I will refer to Robertson and Cressey’s Magnificent Mobility for

additional descriptions of the referenced mobility exercises below.

High / Low Hurdles

Woodchoppers


Cradle Walks

Supine / Prone Bridging

Skipping

High Knees

Leg Swings

Push-up Plus

Bodyweight Squats

Jump Roping

And many more…

Worksets

Worksets are defined as the primary goal of the training session, e.g.

ME Bench, DE Squats, etc.



364

Light worksets would be the same exercise or an exercise of similar

movement pattern as the primary exercise but with a lighter load,

whose purpose is to start grooving the movement pattern.

Now, let’s look at how we can build upon this standard warm-up

template and create some more innovative schemes.

Light Reverse Movements

Light Reverse Movements would be described as performing the

reverse movement pattern of your light or primary worksets.

Let’s take a look at an example for each warm-up scheme above.

Warm-up (Standard) Warm-up 2 Warm-up 3

Foam Roller


Light Workset Set 1

Light Workset Set 2

Light Workset Set 3

Worksets

Foam Roller

Light Workset 1


Light Workset 2


Light Workset 3


Worksets

Foam Roller


Light Workset 1

Light Reverse Movement 1

Light Workset 2


Light Workset 3


Worksets



365

Here is a sample of the standard warm-up scheme.

Here is a sample of the Warm-up 2 scheme.

Lower Body Day (Warm-up Standard)

Foam Roller


Light Workset Set 1

Light Workset Set 2

Light Workset Set 3

Worksets

Peroneals, IT Band, Hamstrings, Quads, ADD/ABDuctors

Cradle Walks, High/Low Hurdles, Leg Swings

Squats – Bar Only (45 lbs)

Squats – Bar + 25’s (95 lbs)

Squats – Bar + 45’s (135 lbs)

DE / ME Squats, GM, Deadlifts

Upper Body Day (Warm-up 2 Scheme)

Foam Roller

Light Workset 1


Light Workset 2


Light Workset 3


Worksets

Thoracic Extension, Lats, Triceps

Alternating DB Incline Bench

Lateral DB Drops, Med Ball / Plate Woodchoppers


Lateral DB Drops, Med Ball / Plate Woodchoppers


Lateral DB Drops / Plate Woodchoppers

DE / ME Bench, Overhead Press



366

Now the 3rd warm-up scheme.

You could also randomly choose exercises for each progressive set

of Light Reverse Movements, for example:

Upper Body Day (Warm-up 3 Scheme)

Foam Roller


Light Workset 1


Light Workset 2


Light Workset 3


Worksets


Push-Up Plus, PNF Patterns, Band Face Pulls

Bench – Bar Only (45 lbs)

DB Side Pulls

Barbell + 25 lb Plates (95 lbs)

DB Side Pulls


DB Side Pulls

DE / ME Bench, Overhead Pressing

Upper Body Day (Warm-up 3 Scheme) - Alternative

Foam Roller


Light Workset 1


Light Workset 2


Light Workset 3


Worksets


Push Plus, PNF Patterns, Band Face Pulls

Barbell Only Bench

DB Side Pulls


Lat Pull Downs


Face Pulls or Shrugs

DE / ME Bench, Overhead Pressing



367

Reps are not important. What is important is initiating a good sweat

in preparation for the upcoming work ahead. If you go through your

warm-up and are still “cold”, go through it again.



368

The Sample WorkoutsChaos Training Manual



369

3 WeekSample Conjugate

ProgramChaos Training Manual



370

Conjugate Periodization

The Basic Westside Model

Conjugate Periodization

Here is a quick review.

§ Primary Exercises

o see Methods of Strength Training

o maximal efforts, dynamic efforts, submaximal efforts,

repetitive efforts

§ Supplemental Exercises

o typically a variation or compliment of the primary lift, i.e.

squat, bench or deadlift

§ Accessory Exercises

o exercises that target the specific weaknesses, muscle

imbalances or muscle groups for the primary or

supplemental movements

§ Prehab / Rehab

o exercises to re-stabilize, correct or overcome a

weakness or injury



371

The Basic Westside Weekly Training Model

Day 1: REST / Extra Workouts / GPP

Day 2: ME Upper Body

Day 3: ME Lower Body


Day 5: DE Upper Body

Day 6: DE Lower Body


NOTE:

Extra workouts or GPP sessions can also occur on the opposite end

of a primary training day.

The integration of chaos exercises can replace the standard

supplemental or accessory means.

Observe the following example:

ME Upper Body (Standard)

§ ME Exercise 6-8 sets x 1-3 reps

§ Supplemental Exercise

§ Accessory Exercise 1

§ Accessory Exercise 2

§ Prehab / Rehab Exercise(s)



372

Replacing with chaos exercises accordingly:

ME Upper Body (Chaos)

§ ME Exercise 6-8 sets x 1-3 reps

§ Supplemental Exercise or Chaos Upper Body Exercise

§ Accessory Exercise 1 or Chaos Upper Body Exercise

§ Accessory Exercise 2 or Chaos Upper Body Exercise

§ Prehab / Rehab Exercise(s)



373



374

8 WeekSample Undulating

ProgramChaos Training Manual



375

Undulating Periodization

The Undulating Periodization Model

Alwyn Cosgrove defines undulating periodization as a training

program where the variables (volume, intensity and tempo) change

with each successive workout.

Undulating Periodization Wave Model

Divided by upper and lower body sessions, undulating periodization

concentrates on alternating:

a. primary movement patterns, with

b. reverse movement patterns or other supplemental

exercises

The thought process is if the volume and intensity are not the same

for each progressive workout, your body will continue to progress in



376

this ever-changing environment. Therefore it will always be in a

state of adaptation. Undulating periodization will set the athlete up

for success because they will rarely hit a plateau.

Multiple strength training adaptations can be targeted utilizing

undulating periodization.

Remember Prilepin’s Table?

PRILEPIN'S TABLE

Effort % of1RM Reps/Set Optimal

Total Range

DE 55 - 65 3 - 6 24 18 - 30

RE/SE 70 - 75 3 - 6 18 12 - 24

RE/SE 80 - 85 2 - 4 15 10 - 20

ME > 90 1 - 2 7 4 - 10 http://www.angelfire.com/pe/txpls/prilephin.html

I have overlayed the data Prilepin determined for his table with the

periodization data Fleck and Kraemer (5, Fleck / Kraemer, Publications)

modeled.


http://www.angelfire.com/pe/txpls/prilephin.html


377

In a report authored by Eamonn Flanagan, BSc., CSCS, Dr.

Schmidtbleicher (a German researcher in the area of biomechanics,

vibration training and strength and power sports) elaborated on the

benefits at the 24th Annual International Symposium on

Biomechanics in Sport. He suggested that undulating periodization



378

is highly effective for adaptations specific to hypertrophy AND

training for power sports.

The Undulating Periodization Routine

Here’s an eight week training program that consists of 3 workouts

per week.

The Outline

Workout Week 1

Day 1 - Upper Body Horizontal – Workout One

Day 2 - Lower Body – Workout One

Day 3 - Upper Body Vertical – Workout One

Workout Week 2

Day 1 - Upper Body Horizontal – Workout Two

Day 2 - Lower Body – Workout Two

Day 3 - Upper Body Vertical – Workout Two

Workout Week 3

Day 1 - Upper Body Horizontal – Workout Three

Day 2 - Lower Body – Workout Three

Day 3 - Upper Body Vertical – Workout Three

Workout Week 4

Day 1 - Upper Body Horizontal – Workout Four

Day 2 - Lower Body – Workout Four

Day 3 - Upper Body Vertical – Workout Four



379

Workout Week 5

Day 1 - Upper Body Horizontal – Workout Five

Day 2 - Lower Body – Workout Five

Day 3 - Upper Body Vertical – Workout Five

Workout Week 6

Day 1 - Upper Body Horizontal – Workout Six

Day 2 - Lower Body – Workout Six

Day 3 - Upper Body Vertical – Workout Six

Workout Week 7

Day 1 - Upper Body Horizontal – Workout Seven

Day 2 - Lower Body – Workout Seven

Day 3 - Upper Body Vertical – Workout Seven

Workout Week 8

Day 1 - Upper Body Horizontal – Workout Eight

Day 2 - Lower Body – Workout Eight

Day 3 - Upper Body Vertical – Workout Eight



380



381

3 WeekSample EDT Program




382

Escalated Density Training (EDT)

The EDT Model

Escalated Density Training, or the EDT model, was created by

Charles Staley. It is great for developing anaerobic conditioning,

muscular endurance and lean muscle mass.

The structure utilizes training blocks (Staley calls these PR Zones)

of 15-20 minute sessions, followed by 5-10 minute rest periods. In

each block, two exercises are performed in an alternative superset.

The exercises are chosen by targeting opposing muscle groups, or

antagonistic pairings. These pairings create a superset of reverse

movement patterns which allow for recovery during the opposing set.

The goal is to increase the volume (sets x reps) each workout. You

have a goal and you strive to meet or exceed that goal with each

workout. If you meet and exceed your goal the load is increased

slightly, i.e. +2.5-5% for each exercise. Then a new volume target is

set for the 15-20 minute training block.

The initial load for each exercise should be right around your 10-12

RM and is not taken to failure. The initial sets should also have an

explosive tempo – 3 0 X.



383

Tempo Explanation

3 0 X tempo means:

3 – 3 second eccentric phase

0 – 0 second amortization phase

X – explosive (as fast as possible) concentric phase

As fatigue sets in, the reps will of course decline for each set.



384



385

“Reactive instinct can overcome the unexpected”

- Jim Smith “Smitty”



386

Section VThe Bonus Section




387

SECTION V

The Bonus SectionChaos Training Manual

Bonus 1: Strength Continuum Graph................................................................................ 388

James Smith – PowerDevelopmentInc.com

Bonus 2: How to Stabilize the Neck During Heavy Lifts ................................................... 390


Bonus 3: The Secret of the Double Breath........................................................................ 393


Bonus 4: The Revolutionary Double Foam Rolling Technique......................................... 400


Bonus 5: Core Statics III .................................................................................................... 418


Bonus 6: Youth Strength Training ...................................................................................... 442

Zach Even-Esh – UndergroundStrengthCoach.com

Bonus 7: Audio Interview – Fat Loss Secrets

Alwyn Cosgrove – AlwynCosgrove.com – (accompanying CD)

Bonus 8: Audio Interview – How to Get Jacked

Jason Ferruggia – RenegadeTraining.com – (accompanying CD)



388


The Strength Continuum GraphJames Smith - PowerDevelopmentInc.com



389



390


How to Stabilize the Neck During Heavy LiftsJim Smith “Smitty”



391

Bonus 2: How to Stabilize the Neck During Heavy Lifts

The Sternocleidomastoid (SCM)

Table 1.10 (7, Websites)

The SCM, along with the levator

scapula tie into the trapezius to aid in

c-spine stability.

Some athletes have a tendency to

shift their head during the execution

of heavy movements like shrugs,

overhead presses, deadlifts, snatches and bent over rows. This

could be due to poor mechanics, a weakness or their need to move

into compensation to execute the movement. Under load, this can

put the c-spine into a vulnerable position.

One way to stabilize and remain neutral with the head and neck

under load is to use your tongue!

Origin manubrium of sternumand medial clavicle

Insertion mastoid process of thetemporal bone

Actionboth muscles acting together flexcervical vertebral column, actingalone rotates head to the oppositeside



392

What am I talking about? It is all very simple.

When performing a heavy exercise:

Step 1: Take your tongue and put it on the roof of your mouth, right

behind your top row of teeth

Step 2: Flatten it down

Step 3: Press it hard against the roof of your mouth

You will instantly become aware that the flexors and extensors of

the neck are connected to the muscles of the tongue via the

genioglossus, hyoglossus, styloglossus, and palatoglossus. By

forcibly engaging the tongue we can isometrically contract the

stabilizers of the neck. Your head should remain neutral and this

technique will ensure optimal positioning and strength throughout

the duration of the exercise.

Try it! You will not believe how easy and effective this technique is

when moving heavy weight.

Pictures courtesy of www.cgcharacter.com/Anatomy/lig111.html


http://www.cgcharacter.com/Anatomy/lig111.html


393


The Secret of the Double BreathJim Smith “Smitty”



394

Bonus 3: The Secret of the Double Breath

Have you ever noticed

when an elite athlete

(powerlifter, strongman,

weightlifter or anyone else

about to lift a massive

weight) begins their lift?

They start with a huge

breath.

Why would they do that?

They are pulling (a huge amount of) air into their lungs by expanding

their abdomen, creating what’s called intra-abdominal pressure.

This intra-abdominal pressure (see Bracing and Vasily Sections)

works with the bracing techniques discussed previously in the

manual.

Normally the diaphragm controls inspiration

(inhaling) and forcible expiration (exhaling) but

under heavy load or progressive stress

breathing becomes a coordination between

the intercostals and abdominals (TA, IO/EO,

Anatomy of Lungs

Abdominals



395

RA, QL) and to some extent the scalene muscles and

sternocleidomastoids. This coordination, along with the lateral

tendons of the rectus abdominus, work together to stabilize the

spine. This is essential under load to prevent injury.

For athletes, this intra-abdominal pressure and bracing in

preparation for heavy lifting is typically instructed verbally as

breathing through the belly. Breathing through the belly, is a unique

sensation; simultaneous inhalation with forced abdominal wall

Inspiration / Expiration Sequence



396

(engaging TA) expansion. This is usually done in a rapid fashion,

with one big breath or several successive smaller breaths.

How the sequence is executed:

1. Take a huge breath (as much as you can) in through the

mouth while expanding the belly.

2. The breath is held and once intra-abdominal pressure is

established the valsalva maneuver is initiated.

3. The abdominals are forced out hard to stabilize and brace the

spine and torso.

Remember our example of the athlete learning how to brace for rack

pulls? Casey was very new to bracing, so I utilized an elastic band

initiating a muscle raking technique to ensure proper execution

through the lift.

Elastic band bracing technique



397

Dr. Stuart McGill has proven (through EMG studies on planks and

bridging exercises) that sucking in your belly during a heavy lift

could potentially land you in the hospital, so learn how to brace and

learn how to teach it!

Now, what is the double breath?

The double breath builds upon the breathing through the belly

technique and adds another step. Let’s go through the steps again

and see how the double breath works.

How the sequence is executed:

1. Take a huge breath (as much as you can) in through the

mouth while expanding the belly.

2. The breath is held and once intra-abdominal pressure is

established the valsalva maneuver is initiated

3. Now take another breath!

4. The abdominals are forced out hard to stabilize and brace the

spine and torso.

You should be pretty puzzled by now.

You should be saying, “How can you take another breath if I’ve

already completely filled my lungs with the initial pull of air through

my mouth?”



398

Easy!

The second breath is pulled in through the nose!

It is amazing! You still have another 10-20 % of lung capacity left!

This inspiration of air will utilize the diaphragm to finish off the pull.

You will not believe how much more stability you will feel with the

double breath technique! The 2nd breath (2nd pull of air) will further

increase the stability of the thoracic spine.



399

Utilizing the 2nd breath will increase our potential to:

§ maintain a neutral spine and stable lower lumbar spine

§ stabilize l-spine and l-t-spine regions – with the 1st breath

§ stabilize the t-spine region with the 2nd breath



400


The Revolutionary Double Foam Rolling TechniqueJim Smith “Smitty”



401

Bonus 3: Double Foam Rolling Technique

What types of foam rollers are there? Let’s go over the most

popular.

Solid Foam Roller

Hollow Foam Roller*

4” PVC Pipe*

*As you will learn, both the PVC pipe and hollow foam roller can be used for the

double foam rolling technique.



402

We know without a doubt that maintaining the soft-tissue quality and

length is essential for our athlete’s optimal performance. If there is

dysfunction in any part of the kinetic chain (neural, soft tissue or

articular systems), then the remaining systems are forced to

compensate. This will lead to injury and tissue overload.

But how do foam rollers work? And what are the benefits of

regularly incorporating them as a restoration tool?

Foam rollers increase muscle tension and elicit a GTO (sensitive to

changes in muscle tension) response causing the GTO to be

inhibited.

Benefits of Foam Rolling:

§ Improve ROM (and subsequently execution of movement

patterns) of a joint by lengthening and flattening scar tissue,

removing adhesions, reducing tension / tightness and

neurological inefficiencies

§ Use in conjunction with your static, dynamic, ballistic and PNF

stretching protocols to improve muscle length

§ Improved recovery and diminishing the effect of DOMS

§ Should be utilized along with other restorative soft-tissue

therapies usually grouped as self-myofascial release (SMR):

trigger point therapy (golf balls, tennis balls), trigger point

therapy, active release technique (ART), the Stick and double

foam rolling!



403

§ Can also be utilized for isolated balance and stability training

With all these amazing benefits, you can see why, without a doubt,

you should be utilizing foam rollers for your athletes.

However, there are some limitations of foam rolling that we can

overcome by using the double foam rolling technique.

Limitations of conventional foam rolling;

§ Intensity and pressure limited by the athlete’s bodyweight

§ Targeted area is limited to surface area of the single foam

roller

§ Certain musculature is difficult and awkward to target

To build upon the great benefits offered by incorporating self-

massage therapies, I have developed the double foam rolling

technique. This technique will be used along with your current SMR

protocols.

Instead of the optimal hollow foam roller, in this reference we are

going to use a 4” PVC pipe.

Quit your whining! It won’t hurt too bad.

Ok, it will hurt!



404

The Double Foam Rolling Technique (DFRT)

The DFRT utilizes two foam rollers at once and will be performed

while the athlete is standing. Tension between the two rollers will be

controlled by an elastic band, fixed to the ends of pipes running

inside of the rollers.

You will not believe how well this technique works and I guarantee

you will immediately feel relief.

Benefits of DFRT:

§ With each pass, you are affecting two times the amount of

surface area

§ The tension of the roller can be adjusted according to the

mass of the athlete and pain tolerance level

§ Decrease in time of restorative session

§ Gets the athlete off the floor which will allow for more creative

angles of application

The Required Equipment

§ Power cage

§ 1 each - Olympic Bar

§ 1 each - 2” x 6’ steel pipe

§ 2 each – 4” x 4’ PVC pipes or hollow foam rollers

§ 2 each - elastic bands (minis or light bands)

§ 2 each – carabineers



405

The Setup

You are going to start by sliding one of the 4” x 4’ PVC pipes (or

hollow foam rollers) over the Olympic bar and slide the other 4” x 4’

PVC pipe over the 2” x 6’ steel pipe. Now put both of these on the

pins in the power cage slightly lower than waist height. Weights

should be added to the Olympic bar for stability.



406

Now we start setting the tension with the elastic bands. Wrap the

bands starting underneath both the Olympic bar and the steel pipe

and start criss-crossing over the bar and pipe. Finally, attach both

ends of the elastic band together with the carabineer.

Take one loop off the wrap if you feel there is too much tension.



407

Repeat for the other side of the setup, and you are all set. To break

up adhesions, to improve soft-tissue quality and length, and ready to

cry like a little girl!

Notice the demonstrators in the pictures. Pay close attention to their

faces. Is that a grimace? A frown? A tear? Definitely. Just think

about how long you’ve neglected your athlete’s soft-tissue quality.

That is probably how long it is going to take to overcome the

accumulated damage. It will require a regimented, progressive

approach. It will take time. Be consistent!

Be sure to travel the length of the (kinetic) segment, back and forth

on one location or move from the proximal to the distal end of the

(kinetic) segment.



408

The Lower Arm

1 Arm - Lower

Target: Forearms; brachioradialis, wrist flexors, wrist extensors

2 Arms - Lower

Target: Forearms; brachioradialis, wrist flexors, wrist extensors



409

2 Arms – Lower - Internal Rotation - 90º

Internal and external humeral rotation will target anterior, medial andposterior musculature.

Target: Biceps, triceps, forearms; brachioradialis, wrist flexors,wrist extensors

2 Arms – Lower - Internal Rotation - 135º




410

2 Arms – Lower - Externally Rotated (Supinated) - 90º




411

The Lower & Upper Arm

2 Arms – Lower & Upper - Internal Rotation - 135º


2 Arms – Lower & Upper - Externally Rotated (Supinated) - 90º




412

The Lower Leg

1 Leg - Lower – Neutral

Target: IT band, gastrocs, soleus, peroneals, anterior tibialis

1 Leg - Lower - Externally Rotated (20-30º)




413







414





415

The Upper Leg1 Leg - Upper - Neutral

Target: IT band, hip adductors / abductors, hamstrings, quads,gluteals

1 Leg - Upper - Neutral

Target: IT band, hip adductors / abductors, hamstrings, quads,gluteals



416


Target: IT band, hip adductors / abductors, hamstrings, quads(vastus lateralis, medialis, intermedius), gluteals


Target: IT band, hip adductors / abductors, hamstrings, quads(vastus lateralis, medialis, intermedius), gluteals



417

2 Legs - Neutral

Target: hamstrings, gluteals

Once you have the equipment, the setup is quick and the rewards

are huge. The double foam rolling technique will quickly become a

staple in your program.



418


Core Statics IIIJim Smith “Smitty”



419

Bonus 5: Core Statics III

With the success of my Core

Statics I and II article series

(see the articles at

DieselCrew.com or

EliteFTS.com), I wanted to

continue with another

installment of some of the

sickest exercises ever

developed to teach your athletes how to build a rock solid core (man

I love that word!)

Building a rock solid core is essential for:

§ heavy, complex lifts

§ expressions of power in sport

§ improving the translation of accumulated ground forces across

the kinetic chain

§ improving the ability to absorb impact and forces

§ increasing the potential to prevent injury

Core Statics will improve neural and physiological bracing patterns

in practice so they become second nature while engaged in sport.

Don’t forget, cognitive training can be effectively integrated into core

static means to increase their difficulty and reinforce breathing

patterning and mental acuity.



420

Let’s go over a little refresher.

What is Core Statics?

Core statics are means that isometrically target the stabilizing

musculature of the torso. Core statics also promotes the ability of

the athlete to optimize the transfer of ground reaction forces through

the kinetic chain with minimal loss of accumulated forces due to

inefficient stabilization or bracing.

How Torso Stabilization Occurs:

1. Intra-abdominal pressure (see Double Breath Section) which

can be improved with repetition and patterning

2. Efficient bracing application (see Bracing Section) which can

be improved with repetition and patterning

3. Efficient patterning of breathing

4. Engagement of abdominals: rectus abdominus (lateral hoop

tendons essential for bracing l-spine), IO/EO, TA, QL,

multifidis

5. Engagement of the thick muscles of the back (erector spinae,

erector Iliocostalis and especially the erector longissimus),

along with, the hamstrings, gluteals, lats and rhomboids

NOTE: The angled pennation of the longissimus align under

load to buttress shear forces across the spine



421

6. Comprehensive approach to torso training, including all

movement patterns, tempo manipulation of isometric,

concentric and eccentric contractions and the incorporation of

compound means to coordinate, reinforce and express the

strength developed from this progressive torso stabilization

approach

7. Improved with the application of a dynamic and thorough

warm-up prior to performance.

Kavcic N, Grenier S, McGill SM. Determining the stabilizing role of

individual torso muscles during rehabilitation exercises. Spine.

2004 Jun 1;29(11):1254-65.

“No single muscle dominated in the enhancement of spine stability, and

their individual roles were continuously changing across tasks. Clinically,

if the goal is to train for stability, enhancing motor patterns that

incorporate many muscles rather than targeting just a few is justifiable.”

Stages of Core Statics:

Level 1: Stationary

Level 2: Linear, Zig zag, Lateral, Diagonal, Transverse Movement

Patterns

Level 3: Random movement dictated by verbal, visual or cognitive

cues

Level 4: Athlete engages in reflective cognitive training



422

All of the ground based core static means fall under the T (see

Movement Under Tension Section) category. There are some

unique exceptions we will discuss below.

Benefits of Core Statics:Excerpted from Core Statics I and II article series

§ Stabilization of the major joints: wrists, elbows, shoulders,

hips, knees and ankles

§ Multi-planar stabilization – random or fixed movement patterns

§ Increased time under progressive tension improving muscular

endurance and efficient coordination – movement under

tension

§ Improved co-contraction - We use co-contraction to coordinate

the movements of the kinetic chain and to brace and stabilize

in preparation to create power or absorb impact instantly.

§ Forced regulation of breathing - because under tension,

patterning of breathing becomes very difficult

§ Promotion of intra-abdominal pressure while in motion

§ Balance, proprioception and kinesthetic (spatial) awareness -

dynamic coordination of the athlete’s COG in relation to the

force vector and limb alignment (distance from midline)

Let’s get into the exercise index section.



423

Bridging Ab-Outs

The athlete is going to lay back onto a flat bench or tire, where the

only thing supported is there shoulder blades and upper back; their

posterior chain must be engaged isometrically to remain in a parallel

to the ground. In this position, the athlete will expand their abs

forcibly and hold for time. This is one of the most basic of the core

static exercises, but it is very important for building endurance in the

anterior and posterior musculature that supports the spine and

torso.

Core Statics – Bridging Ab-Outs



424

Weights can be added as the athlete advances.

Core Statics – DB Bench Press

Here is an example of core statics bridging in training.



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Torqued Bridging Ab-Outs – 2 Arms

The goal is to prevent rotation. Torque and transverse forces are

introduced via an elastic band anchored low and to the side of the

athlete who is engaged in a bridge. The athlete grabs the band in

a locked arm position. Don’t forget to instruct the abs to be

expanded out during the execution of the exercise. Place it in both

hands after the athlete has properly braced. Hold for time.



426

Torqued Bridging Ab-Outs – 1 Arm

Increasing the difficulty, the band can be held in only one hand.

Torqued Bridging Ab-Outs – Zig Zags

The band is held in both hands while braced and the athlete will

dynamically move their hands back and forth in a zig zag fashion.



427

Bridging Posterior Flyes

The athlete will grab an elastic band (anchored high in a power

cage) in each hand and perform a posterior flye while laying flat on a

bench. From that point, the athlete will engage their posterior chain,

bridging and elevating themselves off the bench. Hold for time.

Great warm-up for bench!



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Serape Locks

Taking advantage of the serape effect, we can isometrically

coordinate the transverse back musculature by locking an elastic

band through one leg across to the opposite shoulder. For more

information see the Co-contraction Section.

Our banded serape setup forces the athlete into a neutral posture,

removing any existing kyphosis and / or anterior / posterior pelvic

tilt.

The band can be utilized during the execution of many different

means, or have the athlete wear the setup throughout the entire

workout! Switch the band to the other side halfway through the

workout. You can also utilize this technique during their accessory

work at the end.



429

Fulcrum Lifting - Bringing Back the Old School

Heavy, unilateral movements like the 2 hands anyhow, the bent

press and the one arm deadlift were used back in the day by the old

time strongmen like Sandow, Cyr and Saxon.

Another little known exercise series that was popular by the

strongmen of old was fulcrum lifting. A fulcrum refers to a pivot

point in a levered system. For our examples, a barbell will become

the moment arm of the lever and the fulcrum point becomes one

arm.

Fulcrum lifting loads the athlete similarly to unilateral movements

and can become a transitional exercise:

By utilizing the off arm to stabilize the bar, an athlete who needs

more stability work before they can progress to unilateral

movements can use fulcrum lifting.



430

Fulcrum Clean & Press

Here is an excellent exercise that will improve the athlete’s

coordination, mental focus and ability to stabilize.

NOTE: Only one side of the barbell is loaded!



431

Be creative with your fulcrum lifting!

Other compound fulcrum lifts:

§ Fulcrum Barbell Bench

§ Fulcrum Bent Over Rows

§ Fulcrum (Side to Side) Pull-Ups

§ Fulcrum Sled Dragging

§ Fulcrum Curls

§ Fulcrum Squats



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Core Statics - Military Press

Now we are getting into the really fun stuff!

We are going to progress the Core Statics series to another level:

combination lifts.

Our first exercise will be a modified standing DB military press.

Rotational torque will be added to the athlete’s torso with an elastic

band held at arms length.

The athlete will grab a DB in one hand and the band (fixed to a

stationary object about waist to shoulder height) in the another and

walk backwards until the band is tight. From there, they will clean

the DB and begin pressing it with the other hand fixed and abducted

to approximately 90º.



433

Core Statics - Squats

Use the same concept as above, but the athlete will now perform a

bodyweight squat. A DB or KB can be added to the free hand to

unilaterally load the athlete further.



434

Core Statics – DB Shoulder Squats

The next progression to the above exercise.



435

Core Statics – DeGennaro Squats

In this variation the athlete’s arm will be put through the loop of the

band, and the band wrapped around the athlete’s back. This

version is easier to execute and can be a more remedial means for

your younger or novice athletes.

Core Statics – DeGennaro Shoulder Squats



436

Core Statics – DB Pullthroughs

Same band setup, but this time the athlete will be performing a DB

or KB pullthrough. This is a more advanced technique and will

require greater coordination and focus.



437

Core Statics – Clean & Press

The athlete will be locked in

place with an elastic band

stretched and fixed to the side.

A pullthrough into a clean will

rack the DB in preparation for the

press.

The DB or KB is pressed

overhead and the sequence is

repeated.



438

Core Statics – Snatches

Same as the Core Statics clean

& Jerks above but a snatch is

performed.

The athlete can still move into

triple extension but you can be

assured their abs are firing.

Finish at lockout and the

sequence is then repeated.



439

Core Statics – DeGennaro Military Press

Same anchoring of the band as the DeGennaro squat above, but

now a press is performed.



440

Rocky’s

Nothing like an old school original - Rocky’s will tear you up with

extreme prejudice! As the athlete extends, the moment arm

increases (distance from shoulders to feet), thereby increasing the

load.



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Rocky’s - Rippers

By adding an elastic band to the feet or hips of the athlete, random

forces from multiple directions, can be introduced by a partner.

Also, instead of pulling on the band, oscillations can provide a

unique vibration effect, rapidly increasing the required adjustments

by the athlete.



442


Program Design for Youth AthletesZach Even-Esh



443

Program Design for Young Athletes

Evaluation:

A) Go through bodyweight movements and analyze strengths /

weaknesses.

B) Evaluate movement and posture regularly, NOT just on the

first session

C) Don’t be afraid to seek outside help from a more qualified

individual

The Basic Movements and What to Look For:

1. Push ups

• Core held stable?

• Toes turning outward?

• Difficulty of movement?

• Pain during movement?



444

2. Pull ups / recline pull ups

• Can a traditional pull up / chin up be performed?

• Does one side pull in favor of the other side? Stand

behind athlete and watch form

• Recline pulls – can they be performed with perfect form?

• Pain?

3. Squats

• Arch in back?

• Rounding of upper / lower back?

• Knees buck in?

• Toes rotate outward on the way down?

• Heels elevate off ground?

• Pain?

4. Forward and reverse lunges

• Heel stay on ground?

• Toes rotate outward?

• Posture held stable?

• Balance?

• Back leg flexible enough (hips, quads)? Back knee able

to almost touch ground without affecting posture?

• Pain?

5. Ab hold / Plank

• Posture?

• Difficulty?



445

• Pain?

• Hold for 30 sec. minimum

* Evaluation remains ongoing! *

Warm Up / Prehab / Rehab / Mobility

1. Bodyweight movements for:

• Upper body pull (usually w/bands)

• Upper body push (push ups on stability ball)

• Lower body movements (leg complex with

rotations: squats, lunges – reaching and

rotating )

• Ab Exercises

• Movement to hype nervous system (jumping

rope, light pummeling for grapplers)

• Mobility movements

• Foam roller or medicine ball for soft tissue

work

2. Flexibility (Dynamic and Static) & Mobility

• Stretching through movements (skipping, leg

kicks, seal jumps)

• Static stretching at home or after a workout at

night

• Mobility Work: Hips, calves, core…all depends on

the individual – extra work done at home



446

3. Prehab / Rehab

• Band work for rotator

• I, Y, T (on ball)

• Active Release / foam roller



447

Bodyweight Training

1. Exhausting all bodyweight movements / refining them /

increasing difficulty of them:

A) Push Ups

• Push ups with various hand & foot placements

• Push Ups on various implements: stability ball, medicine

ball, kettlebell, push up bars, chains & rings

• Push Ups with weight on back (challenge the core)

• Push Ups with bands

• Plyo push ups

• Push Ups on partner

B) Pull Ups

• Various grips

• Various handles (ropes, towels, rolling thunder, thick bars,

rings)

• Rope Climbing (with and with out legs)

• Add weight via various methods (attach to belt, between

ankles, weighted back pack, ankle weights



448

C) Squats

• Bands around lower quad to force the hips to work

• Squat Jumps

• Box Jumps (onto stairs or bench)

• Add weight – sandbag or kettlebell zercher, box squat (regular

bar, SS bar), zercher squat

D) Lunges

• Forward with & w/out reach, rotational

• Reverse with & with out rotation

• Lateral

• Walking

• With various weights: med ball, sandbag, dumbbells,

kettlebell (s), barbell, log



449

E) Ab Work

• Knee lifts / leg raises on dip bars

• V Ups

• Ab Hold (on floor or ball)

• Russian twists using med ball or kettlebell

• Side bends with weight

• Sit Up Variations:

A) straight legged ( bodyweight or get up - sit up using

kettlebell)

B) feet locked under dumbbells

C) sprinters



450



451

Getting To Work

1) Matching the exercise (s) suitable for the athlete. NOT using

exercises that are unsuitable (physically & psychologically)!

• Example: Mobility and flexibility are very poor in hips, lower

back, calves and ankles yet you force the athlete to perform

deep squats with shitty form.

• Making it work: high box squats, Rack Pulls, Lunges, focus on

mobility and flexibility on off days and after training. As

mobility improves, lower the box, increase ROM for rack pulls,

etc

2) Simple movements / GPP focus: simple strongman lifts / carries,

sled drags, sled pulls, sled rows, bodyweight moves, med ball throws,

jumps, gymnastics movements, sledge hammer work.

3) Frequency of training for various levels of preparedness of athlete

(s)

• Out of shape / weak as all heck: lower total time / volume

of each workout, but perform regular workouts through the

week (4 - 6 x week).

• Gaining proficiency in bodyweight movements: Train 3 – 4

x week with regular intensity and volume, add 1 or 2 “mini”

workouts

• Using additional loads plus bodyweight training: Train 3 x

week with regular intensity and volume, add 1 – 3 mini

workouts. This can be SAQ work, bodyweight training, sled

work, etc.



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* Always take into consideration the “other” activities your athletes

are involved with. Some athletes attend regular athletic clubs and

play their sport 3 times a week. Couple the sport with all the

training and it can slow progress. Communicate constantly with

your athletes and ask a lot of questions. Learn from them so you

can improve upon their program design!

Program Design for Young Athletes (And

Adults!)

1) Joe DeFranco’s WS4SB plus kettlebells &

strongman

Monday: Upper body Focus (bodyweight & sleds for lower body)

Wednesday: Lower body focus (bodyweight for upper body)

Friday: Upper body RE training (full body RE training, or full day

Underground training)

* Extra Day: Saturday: Full day of strongman

Each workout is full body, but….there is a focus on either lower or

upper body (where the focus is strength), and then we do some light

bodyweight work or sled work in addition.



453

2) Bondarchuk Complex

• Three Different Full Body Workouts Each Week (non

consecutive days)

• These three workouts remain the same for lesser prepared all

athletes for an entire month

• For higher prepared athletes this can become a 2 – 4 week

training block

• For the same exercises, you can change the application of each.

Change the movement from a ME lift to a SE lift, or to a DE lift

(simply change the loads, tempo, sets and reps)

Week 1: Introduce movements

Week 2: Work hard, push heavy weights

Week 3: Aim to set PR’s

Week 4: Deload week

The Set Up:

1. Lower body Lift

2. Upper body extension

3. Upper body flexion

4. Full body lift

5. Weak Area Lift (posterior chain)

6. Circuit: arms, core, grip

• Mostly ME (max effort), SE (submax effort) methods are

used – the sports training is often the DE work, but we

still perform DE methods



454

• Last week of every month can be a deload / back off

week, OR…..

• Back off when ever you see the need AND when athletes

communicate this to you. This is best because young

athletes change their energy and psych. Levels so

frequently, communication is critical with this group

THE SECRET! (If there truly is one!?!?)

1) Training for Young Athletes MUST be FUN / Some of their best

times of the day should be training with you!

2) Communicate with your athletes regularly to become a better

Coach! Be ready to change “planned” workouts on the fly

3) Give them an extra 4 – 7 days off when ever necessary!

4) Keep it simple – nothing fancy – don’t change movements too

soon for young athletes to allow them to improve “skill”

5) Improve work capacity – Use “Training Economics” – don’t

waste time on useless movements

6) At a minimum, shoot for a 1:1 ratio of presses / pulls through

same movement patterns to reduce overuse injuries as much

as possible. Preferably, pulling motions should exceed pushing

motions

7) Every muscle they can’t see in the mirror is what needs to be

focused on (entire posterior chain)

8) Address weak areas, injuries asap – refer out when in doubt,

keep learning!

9) ME training is not necessary for MOST young athletes unless

they are highly prepared for such lifting

10) Analyze cost / benefit of movement



455

11) Give freedom / responsibility to train alone – extra

workouts, bodyweight, bands, being part of the team / training

together / passing on the knowledge / leadership

Kettlebells, Sandbags & Sleds

1. Loaded conditioning with kettlebells and sandbags (complexes & circuits)

• simple / basic complexes

A) lower body / upper body only (2 – 3 movements)

B) upper body exercise + lower body exercise + full body movement (3

movements)

C) Advanced: Complexes for time / various lifts from various angles / levels

The Combat Complex

5 reps 1 arm movement, 10 reps per 2 arm movement

1. 1 arm snatch

2. 1 arm clean and press

3. 2 hand squat

4. 2 hand lunge (forward, reverse, lateral or walking)

5. 1 arm high pull

6. 1 arm row

7. 2 hand swing

8. 2 hand burpee + DL

9. Rest & get ready for round 2, OR, get the bucket J



456

Conditioning + Plus Strength, Power & Endurance:

Carry and Train / Medleys

A) 1 arm and 2 arm KB movements plus carries

B) Sandbag movements plus carries



457

2. Training with sleds (loaded with sandbags and kettlebells) - (various drags

mixed in w/various KB and SB movements)

• Drags in all directions for best effect (forwards, backwards , laterally)

• Great for “extra” work outs

• Excellent for groups (partner does the drag for xx feet, then other partner

uses the sandbag or kettlebell, then switch)

• Sprinting with a sled is NOT a bad thing!

• Use Tires filled with hex dumbbells if funds are low J

Training young athletes is extremely rewarding. Young combat athletes are excellent to

work with, but, you must be very careful NOT to overwork them. You might be training

them properly, but they may very well be doing lots of EXTRA WORK when not with

you. This “work” often holds back their progress and / or increases injuries.



458

I always ask my wrestlers how they are feeling before, during and after each workout. It

allows me to accommodate during that workout and plan better for the next workout.

The big focus is injury prevention and gaining strength. Strength carries over to their

power and muscular endurance. Especially in season, we do NOT perform the endless

circuits most will use with wrestlers.

Why perform circuits when all their wrestling itself serves as a circuit? Why add more

of the same? Strength is critical during in season, except the effort is slightly less,

leaving 2 in the tank, making it a SE movement.

In season workouts last 20 – 25 minutes, sometimes less, no kidding! A warm up, a

heavy lower or full body movement, weighted pull ups and back extensions and work

on weak areas. It doesn’t take much to elicit a response, especially in younger athletes.

In a nut shell, if we look at the various methods of program design we use, there are a

few, and even if you are not a young athlete, these methods can be applied to older

athletes.

- Full body workout / Bondarchuk Complex: 3 times per week, non

consecutive days

- Upper body Day, Lower body day, then one full body day with higher

reps

- Upper body day followed by a day of bodyweight calisthenics (full

body) in circuit fashion. Day 3 is off, Day 4 is lower body, day 5 is

another calisthenics full body day.:



459

Monday: Upper Body

Tuesday: Full body calisthenics

Wednesday: off

Thursday: Lower Body

Friday: Full body calisthenics

Weekends: rest or, light GPP work, prehab and rehab

Below is an article from Underground Strength Coach

(www.UndergroundStrengthCoach.com)

It is only one example of a program design methods, do not take it as the holy grail. As

you can see from above, we use several methods, it all depends on what the athlete

needs!


http://www.UndergroundStrengthCoach.com


460

Program Design MethodsPart I

A lot of people complicate the program design portion of their work out (or their

client’s work out). Let’s approach this with the “Keep It Simple” principle. Not

just for the sake of simplicity, but for the primary reason that this style of full

body workouts produces serious results!

I learned this while speaking with James Smith, who is a team member for

Elitefts.com – and a damn smart Coach as well!

My mistakes before this time were that of changing the workout every single

time, never repeating the same workout. This can have several downfalls as

you do not get enough “skill practice” in any one movement making it difficult to

track progress.



461

Above, Dr. Anatoly Bondarchuk the Olympic Gold Medalist

The method used is called The Bondarchuk complex, after the Russian

Throwing Coach & Olympian himself. This complex also made it MUCH easier

for me to monitor what works / doesn’t work for my own athletes. With the

constant changing I would do before we were never sure what felt right or

wrong and which movements produced the best results.

For the younger athletes who have a lower level of physical preparation we

perform the same workouts for the entire month, a 4 week training block. The

more advanced athletes will perform their training block for 3 weeks, sometimes

2 weeks. Let it be noted that age is not the end all be all with regards to

physical preparedness of an athlete. An athlete in his / her mid 20’s may have a

low level of physical preparedness. Nothing is absolute.



462

Above, performing push ups during the warm up phase.

Here is the set up of The Bondarchuk complex:

1) warm up – this includes prehab / rehab / mobility work as well

2) Full body movement

3) Lower body movement

4) Upper body extension movement

5) Upper body flexion movement

6) Weak area movement (for many, we usually perform a movement for

lower body which is unilateral or a movement for the posterior chain)

My own addition would be finishing the program with a circuit of arms, grip

and core work. We don’t ALWAYS finish with this circuit, but half of the time

we will.



463

Below is a sample workout:

1) warm up

2) Keg Shouldering 4 x 8 reps (4 left / right)

3) Reverse lunges with dumbbells 3 x 12 reps

4A) Flat Bench Press 4 x 3 – 8 reps

4B) 1 arm dumbbell row 4 x 6 – 12 reps

5) Double Kettlebell cleans 2 x 5 – 10 reps

6) circuit for 2 - 3 rounds non stop:

• 2 hand KB swings x 10 reps

• thick bar cheat curls x 6 – 10 reps

• push up variations x 15 – 25 reps

• Any ab movement x 12 – 20 reps (Russian twists, sprinters, leg raise

variations, ab wheel)

• Dumbbell hex holds for grip



464

Above, dumbbell hex holds for grip work

This workout with a group of 3 – 4 athletes usually takes 55 – 60 minutes.

Never more than an hour, and it is NOT unusual for us to have more supersets

in the workout. For example, if we are moving a bit slow, the dumbbell lunges

will be done 30 seconds after the keg shouldering. The pace is easily followed

by going one athlete after the other in small groups. You can also change the

order of the movements. You might want to do the full body lift towards the end

of the work out instead of the beginning. Experimentation is key so see what

works best with yourself or your clients.

We will then have a different full body workout on Wednesday, and a different

full body workout on Friday. The following Monday, the training block is

repeated and we try to improve somehow, some way. Maybe an extra rep on

the lunges, maybe an extra 5 lbs. on the bench press, etc. Then again, we don’t



465

expect improvements to be made every time due to the fact that we understand

energy levels change on a daily basis, but we do strive for improvements.

Learn to hold back as needed on these lower energy days. Being flexible is key

so the opposite holds true as well. Feeling strong one day, then shoot to break

a PR or two or three!

Above, training in groups ALWAYS raises energy levels

The flip side to all this is that you don’t have to follow this program to the “T.” If

the sun is shining and you haven’t been outdoors for a while, your workout

might be tons of sled work and bodyweight training at the park! Do not hold

yourself down to a scripted program regularly!



466

Rule # 1 at The Underground is that there are NO rules!

As you can see, this full body workout is an excellent way to organize a workout

easily. It is practical and highly effective.

The times that we switch to splitting into upper and lower body workouts are

when we look to get more volume for each movement for the goal of adding

strength and muscle. This split is a popular one for our football athletes and

works great with them.

Our wrestlers spend a few months on the full body complex, then a few months

on the upper / lower split variation.



467



468

Chaos Exercise Index Legend

The Chaos Factor

For simple to complex summations:See the Complex Progression Model

The Force Vector

“A force is a push or pull upon an object resulting from the object's

interaction with another object. Whenever there is an interaction

between two objects, there is a force upon each of the objects.

When the interaction ceases, the two objects no longer experience

the force. Forces only exist as a result of an interaction.

A force is a vector quantity. A vector quantity is a quantity which

has both magnitude and direction. To fully describe the force

acting upon an object, you must describe both the magnitude (size)

and the direction. Because a force is a vector which has a direction,

it is common to represent forces using diagrams in which a force is

represented by an arrow.”http://www.glenbrook.k12.il.us/GBSSCI/PHYS/Class/newtlaws/u2l2a.html


http://www.glenbrook.k12.il.us/GBSSCI/PHYS/Class/newtlaws/u2l2a.html


469

For the exercises contained in this manual, the potential resultant

force vectors created during the execution of each exercise will be

identified by the single gradient arrow in the above diagram.



470

Horizontal Push / Horizontal Pull

Courtesy http://academic.wsc.edu/faculty/jatodd1/351/plane.jpg


http://academic.wsc.edu/faculty/jatodd1/351/plane.jpg


471

This movement pattern occurs when

loading is perpendicular to the torso.

Potential carryover of this movement can

be seen here by the offensive linemen.

Typical horizontal push / pull means

include:

§ bench press

§ push-ups

§ seated rows

§ side pulls



472

Chaos Rope SeriesChaos Training Manual



473

Rope Flyes

This exercise is a typical flye motion with or without the athlete’s feet

elevated. This exercise is great for the stability and strength of the

shoulders, chest and hands.



474

Unilateral Rope Roll-Outs

Same exercise as above, but done in an alternated fashion.



475

Bilateral Rope Roll-Outs

Same movement as Unilateral

Rope Roll-Outs but the athlete

will engage movement with both

arms.

The athlete should exhale

forcibly as they move back to the

original starting position.

If this is too difficult for the

athlete, the movement can be

progressed from a kneeling

position.



476

Rope Rows

The athlete will start the movement with a powerful scapular

retraction and finish with shoulder extension engaging the lats.



477

Rope Drop-Ins

Same movement as Rope Rows above, but done in a ballistic

fashion. The athlete will get set by creating an appreciable level of

muscle tension to receive impact. They drop into the movement,

catching themselves and immediately performing a row. This

movement can be done in rapid succession for 3’s or 5’s. If the

athlete and movement are explosive, they will be able to return to a

standing position.



478

Rope CyclonesExcerpted from Building the Ultimate

MMA Athlete

The setup is simple, lock (knot or

tie) a thick rope to your power

cage or pull-up bar. Setup a

bench or have a partner hold the

athlete’s feet to the level of his

waist or belt line. The athlete will grab the rope and make his body

into a straight line (or slightly bent with 5-10 degrees hip flexion) and

start rotating around in a circle (360 degrees.) This exercise is very

difficult, but has a huge payoff. This exercise promotes upper and

lower body engagement, developing torso stabilizers, balance and

kinesthetic awareness (equilibrium training.)



479



480

Smitty Chaos SeriesChaos Training Manual



481

The Setup

You can see in this setup there are two green bands and two purple

bands stretched between two cable crossover hand supports.



482

The Setup (continued)

The athlete loads into the setup as shown in the pictures below.

Immediately they will notice the bands will start adjusting to

compensate for their bodyweight and equilibrium will be reached.

Dependent upon the athlete’s ability to stabilize, the bands will

oscillate and counteract any movement. Vibrations will force

stability.



483

Band Bridging

The athlete gets into the starting position and explodes into a bridge,

holding the position for 1-2 seconds and arching as hard as possible

The athlete should be up on their toes moving quickly going back

into the starting position. The bands, once again, will force

stabilization of the ankles, knees, hips and shoulders.



484

Band Rows

What you’ll notice is, as the bands adjust, so does the athlete.

Small corrections will create vibrations from repetitive and rapid

muscle contractions of the lats, biceps and posterior delts

throughout the ROM.

Band rows can be done with a neutral (long) spine.



485

The band rows can also be executed in full bridged extension.



486

One Leg Band Rows

The band rows can also be done on one foot, increasing

coordination, bracing and balance factors.



487

Alternating Rows

Same exercise as the band rows above, but done in an alternating

motion. Requires more coordination, more torso stabilization

(engaging the QL, RA, IO/EO) and improve thoracic spine mobility.

The athlete can rotate their torso along with the movement, or stay

neutral by dropping their same side hip.



488

One Leg Alternating Rows



489

Retractions

Great for healthy and stability of the shoulder, band retractions will

build muscular endurance of the serratus anterior and promote

mobility of the scapula.



490

Pop-Ups

Now this one is really unique, because several things are happening

at once. Your athletes are engaged in a dynamic environment

where rapid band tension fluctuations force a restabilization of the

kinetic chain. These contractions, along with the athlete’s ability to

move and correct, spatially, will determine the speed of the

movement.



491



492



493



494

Chaos Band SeriesChaos Training Manual



495

Band Protractions – Level 1

Building upon the push-up plus (or scap push-up) exercise, band

protractions will provide the same benefits with the addition of

vibrational stimulation. Activating the serratus anterior and

promotion of healthy functioning scapulae, band protractions are

essential for the shoulders of athletes.



496


Same as above, but the feet are moved back or elevated to increase

the core engagement and difficulty.



497


Same as above, but done unilaterally increasing the difficulty and

rotational stabilization component.



498

Band Retractions

Band retractions are done to balance shoulder function and posture.

Retractions should be used in addition to exercises that initiate

protraction, elevation and depression of the scapula to promote

balance and stability for the shoulder.



499

Pushups - Level 1

Push-ups performed on stretched elastic band will improve core

stability and introduce potential vibrational adaptations.

Pushups - Level 2

Level 2 will remove one stable base of support.



500

Pushups - Level 3

Both feet are elevated onto a box or bench during the movement.



501

Pushups - Level 4

The athlete will have one leg

elevated behind them and the

other leg off of the band.

A typical push-up will be

performed

As fatigue sets in neutral

alignment will diminish and band

fluctuations will increase.



502

Pushups – Level 5

Similar to utilizing blast straps but with even less stability, the athlete

will have to compensate throughout the execution of the exercise to

adjust to the fluctuations of the bands. Progression would remove

one stable base of support or introduce ripper stimulus.



503

Grip Pushups – Dowel Rods

This exercise requires strong and stable wrists, elbows and

shoulders and promotes support grip strength. The goal is to keep

the knuckles off the floor. The dowel can be locked at either end as

shown in the sequences below.

Grip Pushups – 2 x 4’s

This exercise promotes serious pinch grip strength along with the

benefits listed above.



504

Ripper Push-ups

I created the Ripper Series last year, when developing my Building

the Ultimate MMA Athlete manual. A partner will provide random,

unfamiliar disruption during a typical linear movement, making it a

chaos movement. Once again, forcing the athlete to re-establish

themselves as the aggressor and continue performing the

movement without hesitation.

This leads to unconscious neurological adaptations that will free the

athlete from focusing on the exercise (physical task) and allow them

to think about something more specific; i.e. the next play, or finding

the open man or blocking an opponent.

You are starting to learn why it is important to force the athlete to

express power, without hesitation and without conscience thought,

so they then become able to act upon the strategy.

A rope or band is attached to weight belt around the athlete’s waist,

but it can also be wrapped around their torso or locked onto a

harness.

The athlete will perform a normal push-up, or as normal as they can

make it trying to keep a straight postural position. A partner will be

pulling in ALL directions trying to increase the difficulty of the

movement.



505

The athlete will notice fatigue comes very quickly as the work

capacity is now increased for the means because the synergists and

antagonists of the movement are fighting to stabilize.



506

Side Pulls – AR

A band is anchored between two heavy dumbbells and run under

the bench. The band is then run over the dumbbell that will be used

for a side pull (row) movement. As the exercise is initiated the band

will stretch increasing the resistance to the end-point.



507

The TNT SeriesChaos Training Manual



508

The TNT Series

The TNT Series was inspired by

Thomas N. Tenkin (TNT), a coach I had

spoken with many years ago regarding

overhead stabilization.

In my discussion with Thomas we had

discussed securing weights with rope to

a long bar, locking this weight overhead

and walking for distances to build torso

strength and stability. This seemed like an amazing idea to me at

the time (it seems very common today.) Similar to the partner

assisted bodyweight movement Vasiley is doing here; TNT’s will

provide a very unstable means for developing

shoulder and torso strength and stability.

The TNT Series evolved since its inception and

many of the exercises are shown in this

manual. The basic setup will be to load a bar,

on each end, with mass that is NOT anchored

or attached to the bar itself. The mass will

maintain its own COG, independent of the bar.

A rope, chain or elastic band can be used to

connect various odd objects to the bar.



509

This will force the athlete to control the instability of all masses

throughout the ROM of the exercise. Always adjusting, always

compensating, the athlete must remain “tight” and braced. Slight

variations to their bracing or breathing mechanic, will create massive

disruption to the equilibrium of the system or movement, especially if

the connector is an elastic band.

The TNT Series can be done for linear movement patterns; e.g. a

push or pull movement. They can also be done for dynamic-

isometric exercises where the athlete will fix the weight into a locked

position and move across a distance; e.g. overhead supported

walking.

Overhead Lockouts



510

TNT Barbell Bench Press

Dumbbells, kettlebells, sandbags or chains are attached to the bar

with elastic bands. The variability and random nature of the elastic

bands can be compared to a partner resisted bench press (static

dynamics.)

“..static dynamics (i.e., partner resisted bench) will improve speed

strength better than standard dynamic training”(Adamson 2007, Bompa

1993; Siff 2003)



511

TNT Incline DB Bench Press

The big man himself, Dave Tate, taking a pair of KB’s for a ride with

blast strap handles connected with elastic bands.

Courtesy of EliteFTS.com



512

TNT Bent Over Rows

Here is a typical bent over row where the Olympic bar is attached to

two dumbbells with elastic bands. As the athlete pulls, the elastic

bands stretch until the tension overcomes the mass of the

dumbbells causing them to “shoot” off the ground. As the band

relaxes, the dumbbells will then drop and restart the cycle, rapidly

oscillating back and forth throughout the exercise.



513

Chaos Various ExercisesChaos Training Manual



514

Knitting Needle

This exercise will require a sled*, an

Olympic bar and a thick rope**.

Notes:

* Sleds can be made from pallets or car

tires if you do not have a metal one

**Thick rope can be replaced by tow straps

or chains (a difficult variation because as

the movement progresses the athlete will

be progressively loaded.

I came up with this exercise a few years ago and have used it with

great success to create some serious upper body strength, lower

lumbar and knee stability.

The starting position



515



516



517



518



519

Standing Squat Rows

You’ve seen this one before but

I wanted to throw it in for

consistency. I also wanted to

point out that many other

variations are possible and that

you are only limited by your

own imagination.

Have your athletes perform a

pressing movement while in a

deep lunge (split stance) or

squat. The athlete can also be

loading with an x-vest.

You could also try it with one

hand, great for stabilizing

rotational torque forces.



520

Chaos Supine Rows

Everyone knows about supine rows and how they are a great

progression tool for the execution of pull-ups. This variation is

performed with a partner flexing and extending, back and forth on

the end of the bar. This forces the athlete to grip the bar extremely

hard while performing the rowing movement. Chaos supine rows

will build support grip endurance, create an unstable environment

and improve mental toughness.



521

Chaos Bent Over Rows

Same as a typical bent over row but we are extending the ROM and

articulation of the shoulder prior to and through the duration of the

movement. Creating resistance during the initiation of the

movement will increase the ROM (and strength in this ROM) of the

extension of the shoulder and the band will also force a counter

stabilization against a parallel force vector. Of course, the spine

should remain “long” and neutral.



522

Tire Grappling

I learned this one from Doug Smith the strength coach for Juniata

College.

This exercise could go here or under the hip dominant section but I

wanted to emphasis the grappling aspect of the movement, the

random, dynamic push-pull effect.

The athlete will perform a typical tire flip and as they progress to the

peak (unloaded) portion of the movement, a partner will explode up

and into the tire and “wrestle” the tire against the primary athlete.

Each participant will be randomly pushing and pulling trying to gain

the advantage. This exercise is great for team training and for

building some serious upper body muscular endurance.

Think Tunch Punch (Tom Myslinski)

Benefits

§ random dynamic upper and lower body

engagement

§ high levels of conditioning and GPP

§ high levels of upper and lower kinetic

stabilization

§ quad X; ankle, knee, and hip extension with

shoulder flexion / extension

§ team building and training



523

NOTES:

If your tire is too large for one of your athletes, a rope can be tied

around one end of the tire. As the athlete engages the tire, another

partner will be pulling on the rope, helping with the initial portion of

the lift. As the athlete gains a more advantageous (leverage by

body type) position, less assistance will be required.

Ocean Game - How to Play?

The team will get in two straight lines on either side of the tire. The

first athlete on one side will flip the tire and as soon as the tire hits

the ground, his counterpart on the opposite side of the tire will

repeat. Cycle through the entire team for a certain length of time or

specific number of flips per athlete. For the latter, the goal would be

to complete the assigned reps in a shorter time each week.



524



525

Chaos Bridging SeriesChaos Training Manual



526

CBS – Side Pulls

Level 1

Chaos bridging means promote torso stabilization and muscular

endurance. The athlete can be “bridged” across two tires or two

benches.



527

CBS – Side Pulls

Level 2

The athlete will lift the opposite side (as the dumbbell) foot off of the

bench, thereby increasing the difficulty of the exercise and the

bracing component.

Level 3

The athlete will lift the same side (as the dumbbell) foot off of the

bench, thereby increasing the difficulty of the exercise and the

bracing component.



528

CBS – Side Presses

While bridging the athlete will perform a side pull (row) directly into a

side press.



529

CBS – Side Snatches

The athlete will now perform a side snatch while bracing and

isometrically contracted across the torso.



530

Back Extension / Row Combo 1

Targeting the entire posterior, this exercise has been a Diesel staple

for years.

While setup in a GHR, Back Extension or Roman Chair, the athlete

will extend their hips and lock into place as close to parallel to the

floor as possible. When locked into position they will perform

standard barbell rows. Torso length (moment arm) and load will

determine difficulty.

It will promote lumbar spine endurance with a huge upper back

engagement.



531


Snatch grip back extensions will increase the ROM and grip

engagement of the exercise.



532


The athlete will setup and initiate a bent over row while isometrically

holding a back extension. Maintaining the top position of a bent

over row (closest to the chest) with forceful contraction of the upper

back, the athlete will perform multiple back extension repetitions.



533

CBS – Shoulder Press

While isometrically extended, the athlete will perform dumbbell

military presses.



534

CBS – Forward Laterals

While isometrically extended, the athlete will perform dumbbell front

raises. If shoulder issues are present, a neutral grip is preferred.



535

CBS – Posterior Flyes

While isometrically extended, the athlete will perform dumbbell

posterior flyes



536

Back Extension Rippers

The athlete will perform back extension repetitions while a partner

creates random forces contradictory to the linear movement of the

exercise.



537






538

This movement pattern occurs when

loading is parallel to the torso.

Potential carryover of this movement

can be seen here during the initiation of

the first phase of a volleyball spike.

Typical vertical push / pull means

include:

§ pull-ups

§ military press

§ power shrugs



539

Chaos Pull-Up SeriesChaos Training Manual



540

Grip Specific Components

For conventional pull-ups, there are many different options for

enhancing or increasing the grip component.

Vertical Pipes Thick Rope / Rolling Thunder

Eagle Claws Thick Rope

Other options include: e.g. towels, 2x4’s, climbing holds, softballs,

baseballs (with eyehook), thick pipe (metal, pvc, revolving, fixed,

vertical or horizontal), etc.



541

Climbing Hold Pull-ups

The athlete will engage in a

typical pull-up utilizing climbing

holds.

Because the hold is not

anchored, the athlete will be able

to adjust according to their

genetic or physiological

limitations.

The neutral grip provides a

greater ROM and decreased risk

for wrist, elbow or shoulder

issues, while the finger tip

position of the grip improves

finger strength.



542

Chaos Pull-ups – Forward Jumps (FJ)

As discussed in the main manual (pg. 221), chaos pull-ups require

a very dynamic, reactive engagement from the athlete. Forward

jumps are the initiation to this means. Deceleration, absorption,

reaction and a rapid return to homeostasis are the goals.



543

Chaos Pull-ups – Lateral Jumps (LJ)This exercise, similar to the above, is initiated with a lateral jumpforcing a different chaotic episode targeting a different kinetic de-stabilization.



544

Chaos Pull-ups – Lateral Jumps (LJ) – 2nd run



545

Chaos Pull-ups – Lateral Jumps (LJ) – 3rd run

As you can see each run is completely different and the athlete’s

response and reactivity to each run is completely different.

Progression would see the athlete loaded with an x-vest or

anchored with an elastic band.



546

Chaos Pull-ups – Partner Pushes - Forward

This time, the athlete will be hanging on a pull-up bar and a partner

will push them in a forward motion throughout the exercise.



547

Chaos Pull-ups – Partner Pushes - Backwards

The partner will now pull the athlete backwards to initiate a swing as

the athlete continues to perform pull-ups.



548

Chaos Pull-ups – Partner Pushes - Diagonal

A diagonal push creates a swing for each repetition the athlete

attempts.



549

Chaos Pull-ups – Band Rippers

A partner will provide random stimuli contradictory to the intended

path specific to the exercise. This can be done with an elastic band

or rope that is attached to the athlete’s feet, knees, waist or mid-

torso.



550



551

Chaos Pull-ups – Band Anchored

We developed these about 6 years ago and they have been in our

arsenal ever since. These will be the hardest pull-ups you have

ever done. Well, next to rippers!

During the eccentric and concentric phases of the exercise, the

athlete will continuously be counterbalancing and adjusting to find

the right balance between contractions and band tension. When the

athlete tenses, the elastic band relaxes and when the athlete

relaxes, the elastic band contracts.

This is a proprioceptive means providing adaptations for the

musculature (antagonistic pairings) of the upper body.



552



553



554

Chaos Pull-ups – Band Anchored – Alternate Setup

An alternative band setup can be utilized. By looping the band over

the top of a pull-up bar, the tension increases and the level of

instability decreases. This is a great progression tool to the full

execution of a Chaos Pull-up means.



555

Chaos Pull-Ups – Sandbag GuardsExcerpted from Building the Ultimate MMA Athlete

The athlete will setup on a pull-up and perform sandbag loading

onto a high platform or to a partner. They will reverse the pattern

and after contact with the ground, repeat.



556

Chaos Kettlebell Pull-UpsExcerpted from Advanced Kettlebell Training I eBook

A kettlebell will be hung in a power cage and the athlete will perform

pull-ups with an increased grip and pectoral engagement. A partner

can add a push or ripper stimuli to exponentially increase the

difficulty.



557

Chaos Pull-ups – Jungle Gym

This exercise utilizes a cable cross over machine as a set of

monkey bars. The athlete will transverse or scale across the

machine for a specific number of hand contacts or until they fall into

a crumbled heap. This exercise is a great finisher for your upper

body workout promoting dynamic stabilization of the upper back!



558



559



560

Chaos Press SeriesChaos Training Manual



561

Chaos Press Series – Yoke Press

The Yoke Press is essentially a TNT exercise, but not as unstable.

You’ll be fighting all the way through to lockout. If you don’t have a

yoke, kettlebells can be slid onto an Olympic bar and secured with

elastic bands. Once locked out, the athlete can also walk for

distance to build muscular endurance of the core and shoulder

stabilizers.



562

Chaos Press Series – Split Stance Military Press

There are many things happening here. The force vector is

perpendicular to the plane of movement. The split stance will

increase the balance and stability factor, while the elastic band

provides varying resistance to promote upper and lower back

stability and muscular endurance.

Tip: the movement will feel more comfortable and accommodate a

shoulder issue by being performed with a hammer grip (i.e. thumbs

facing backward.)



563

Chaos Press Series – Double Band Explosions

The elastic bands are anchored at the bottom of the power cage (or

under two dumbbells.) These are not push presses! The athlete will

start rock bottom in a full squat and then explode up and directly into

lockout. There is no pre-stretch associated with a push press, by

starting in a static position, all energies are dissipated and to

engage the movement, great speed and force must be created.

Amazing amount of stabilization required for lockout and RFD is a

must! If you don’t outrun the band tension, you won’t make!



564

Chaos Press Series – Single Band Explosions

Unilateral loading promotes bracing and coordination efficiency.

See the Unilateral Training Section.



565

Chaos Press Series – Unilateral DB Press

The athlete will perform a typical unilateral dumbbell press against

the load of the implement and against random band tensions pulling

from many directions.



566

Chaos Press Series – TNT Press

This advanced movement is initiated with a full front squat. Once

racked, a military press, push press or push jerk can be done.

Very serious stability and core engagement is promoted with this

means.

This TNT exercise can be loaded with kettebells (as in the pictures)

or with dumbbells, chains or sandbags tied to the end of the bar.



567

Chaos Press Series – TNT Press to Overhead Walking

Here is some TUT for your ankles, knees, hips, torso and shoulder

stability. Throw it in during your GPP training or in a circuit.



568

Chaos Press Series – Fulcrum Pressing

This movement is as old school as it gets and is described in Core

Statics III. Old time strongman used to do fulcrum lifting back in the

day which is how they developed massive strength levels. Similar to

unilateral dumbbell pressing and barbell bent pressing, fulcrum

lifting will provide your athletes with a very unique loading. The off

hand becomes a counterbalance to the hand supporting the majority

of the load.



569

Kneeling Sandbag Pressing

See Extension of the Movement and Modification of the Athlete.

Explosive hip extension and promoting thoracic mobility, kneeling

sandbag pressing can get really creative. Partners can face each

other and throw the sandbag back and forth or even engage

rotational or unilateral movements.



570

Hip Dominant





571

This movement pattern occurs

when maximal torque is

placed around the hip joint

and/or the torso is less upright

(less than 45 degrees.)

Typical hip dominant means include:

§ Romanian deadlifts

§ good mornings

§ hanging leg lifts

§ reverse hyperextensions



572

Chaos Hip SeriesChaos Training Manual



573

Dynamic Hip Warm-Up (DHW)

Elastic bands stretched between the pins on the power cage

become the support base for this exercise. This is an EXCELLENT

dynamic warm-up to excite the CNS for a lower body workout by

engaging large ROM movements for the hips, knees and ankles.



574

Dynamic Hip Warm-Up (DHW) – 2nd View

This time elastic bands are stretched between the hand supports of

a cable crossover machine.



575

DHW - Quad Extensions

This is another technique utilizing the now familiar band setup, quad

extensions against the tension of the elastic bands.



576

DHW - Tin Man – Flexors

I called them Tin Man’s because of the straight leg striding motion.

These rapid hip extensions will help to warm up the core and lower

lumbar.

The athlete sets up in a pushup position on a plyo box or bench,

with his legs on top of stretched elastic bands. From there they

rapidly alternate leg strides with little to no knee bending. This one’s

a keeper – trust me!



577



578

DHWBS – Hip Flexors

The athlete will start by bracing

abdominals forcefully.

Dorsi-flexion will keep the band

locked on the instep of the foot.

High repetition hip flexion while

bracing will improving patterning

for hip and quad dominant

movements.



579

DHWBS – Hip Flexors 2

Same movement as above but the athlete is isometrically

contracting hip adductors to secure a sandbag in guard.



580

DHW - Tin Man - Extensors

Same movement as the original Tin Man exercise but now we are

targeting the hip extensors. Instead of remaining in a pushup

position throughout the movement, the athlete will brace against

their upper back and shoulders.



581

DHW - Supine Bridging

Take your typical supine bridging, bilateral or unilateral, and move

the feet of the floor and onto stretched elastic bands. As the athlete

drives the hips into extension, they will have to adjust to find a stable

path. Firing against the tension of an elastic band is a very forceful

contraction and introduces vibrations across the lower extremities

while under muscle tension.

DHW – Unilateral SupineBridging



582

Hip Crawlers

The athlete keeps sandbag in guard and bear crawls across the

floor. Great for combat athletes and also can be a good finisher to a

heavy leg workout.



583

Hip Crawlers - AR

Same exercise as above, but now the

athlete is required to bear crawl against

the progressive tension of an elastic

band.



584

Hip Grappling - AR

Hip grapplers are a great warm-up for the lower lumbar, hip

adductors, hip flexors and abdominals.



585

Grappling Sit-Ups

Can also be done on a heavy bag, a suspended keg (a hole is

drilled through the top and bottom of the keg and a rope is strung

through and attached to a power cage) or by locking hips around a

standing partner.

I put this exercise in the hip dominant section as opposed to the

Chaos Core Series because of the emphasis on developing

muscular endurance for a grappler’s guard (hip extension, flexion,

adduction, abduction.)



586



587

Stiff Legged Stone Lifting

Stone lifting with the removal of

two lower extremity kinetic

segments; the ankles to knees

and knees to hips.

This means focuses on hip

extension and stability of the

lower lumbar spine.

The athlete can also continue

upward into a shouldered

position for the stone.



588

Cradle Lifts

Similar to stiff legged stone lifts, cradle lifts will load the athlete with

a dynamic object.



589

Wrist Rolling Roll Outs

Grip strength and torso stabilization, this is an advanced exercise.



590

Sumo Stance Snatch Grip Snatches

Continuing on with our focus on full range hip extension, sumo

stance snatch grip snatches will provide an integrated movement

engaging the hamstrings and gluteals together.



591

Keg Pullthroughs

The keg should be loaded

according to the athlete’s

strength levels.

The athlete will explode into the

movement and accelerating the

keg into a forward motion

The athlete will decelerate the

keg as it swings back to the

starting point for the next

repetition.



592

Sandbag Pullthroughs

Same movement as above, but

this time utilizing a sandbag.



593

Sandbag Pullthroughs / High Pull Combo

A pullthrough is initiated and the athlete creates momentum into the

sandbag as it is directed toward a high pull position. Coordination

will allow the athlete to perform repetitions without hitting the

ground.



594

Chaos Kettlebell SeriesChaos Training Manual



595

Chaos Kettlebell Series

We will start with a Diesel Crew original - Power Bombs. Striving for

a reactive hip extension, Power Bombs improve coordination and

speed of movement.

Power BombsExcerpted from the Advanced Kettlebell Training II – The Final Chapter eManual.

The movement is initiated with a typical kettlebell pullthrough. At the

peak of the movement and at full hip extension, a partner will

explosively throw the kettlebell back down into the reverse

movement pattern. Utilizing the momentum of the kettlebell, the

athlete will absorb, accumulate and express a more powerful hip

extension for the next rep.



596

Multi-Directional Pullthrough SeriesBasically, this unique kettlebell series modifies the traditional

pullthroughs even further by adding in force vectors at varying

angles contradictory to the normal movement pattern of the

exercise.

LEGEND:

Orientation and line of sightof the athlete

Force vector of elastic band

Multi-Directional Arrow Graphic

Band & Kettlebell Setup



597

Multi-Directional Pullthrough (MDP) – Angle 1



598


As the athlete performs the pullthrough and clears

their knees, the elastic band rips the kettlebell

sideways toward the anchor point of the band.

This is some serious core training!



599


Here is an angle at about 45 degrees from the line of

motion of the exercise.

Don’t forget to repeat on the other side!



600


The angle of the band is now in line with the

movement. As the athlete gets to the peak of

extension, the band will throw down the kettlebell

similar to a solo Power bomb.



601

Kettlebell Assaults

The athlete will initiate a forceful

pullthrough and at the peak of the

movement, will slam the kettlebell

rapidly side to side trying to strike the

partner’s target. before returning back

into the eccentric portion of the lift.

Repeat for multiple reps and multiple

sets.



601

Quad Dominant





602

This movement pattern occurs

when maximal torque is placed

around the knee joint and/or the

torso is relatively upright

(greater than 45 degrees.)

Typical quad dominant means

include:

§ lunges

§ jumps

§ front squats

§ step-ups



603

Bilateral Band Squats

This exercise is great for kinetic stabilization, bracing and motor

patterning. An advanced unilateral progression would see the

athlete grabbing the left band with their right hand and squatting

against rotational torque forces.



604

Unilateral Band Squats

Same exercise as above but done unilaterally with one band. A

progression would see the athlete performing a unilateral overhead

squat!



605

Overhead Lunges

These exercises can be done

unilaterally or bilaterally with a

variety of odd objects.

The athlete should maintain an

upright postural position.



606

Partner Bodyweight Lunges

Keg Zercher Lunges

Chain Overhead Lunges



607

Lunge Rippers

Angle 1

Angle 2

Angle 3



608

OH Drop Steps / Shots

This is one I use with my wrestlers. Taking shots (simulating a

single, double, high crotch, firemans), i.e. lowering your level and

penetrating is an essential skill. Why not drill the technique under

load to promote stability and enhance balance.



609

TNT Front Squats

TNT Zercher Deadlift (with M T walks)



610

Tire Front Squat

This is a great one to build muscular endurance transitioning

strength for quad and hip dominate movements or specific explosive

SPP skills.

Tire Jammers

You can turn it into a typical football “jammer” by starting the

movement with the hips high, dropping down and exploding into the

tire.



611

Odd Object Front SquatsStone Zercher Squats

These front squats can be done

with any and all odd objects (see

page 176.)

Upright posture should be

maintained.

There is an increased upper

back and upper chest

engagement.



612

Odd Object Shoulder SquattingStone Zercher Squats



613

Chaos Bulgarian Split Squats

Effective means to actively stretch the rectus femoris (RF),

promoting knee and hip functionality. This exercise forces dynamic

stabilization and balance of hips, knees and ankles.

The setup involves utilizing a stretched elastic band instead of the

bench or box used for traditional Bulgarian split squats. This

exercise is incredible for improving mobility of the hips.



614

KB Rolling Kip ups

This is a great team training exercise, developing hand / eye and

movement coordination.



615

Donkey Kicks

This exercise promotes proper landing mechanics, even distribution

of forces across the kinetic chain and proprioceptive abilities.



616



617

COT Jumps

COT stands for Concentric Only Training. A term I coined in my

COT Training article discussing its benefits in a rehabilitative

program for cancer survivors. It was for Alwyn Cosgrove’s great

charity project - LiftSTRONG. The idea is to remove the reactive

component associated with typical jumps or plyometric means.

Starting at the position between the yielding and overcoming

phases, a COT jump forces a high rate of force development and

motor unit recruitment to generate a powerful concentric contraction

and initiate the movement.



618



619



620

GPP MeansChaos Training Manual



621

General Physical Preparedness (GPP)





622

Standing Sandbag Rippers

Rippers can be done with various odd objects or just by tying a band

or rope directly to the athlete. See Chaos Ripper Series Section.



623



624

Fulcrum Sled Pushing

Preventing rotation is essential

to developing torso strength.

Ground friction and load

determine the resistance

provided by the sled.

Push for distance or time.



625



626

Fulcrum Sled Pulling

Same movement as above, but now we’re pulling the sled with an

off-set bar position.



627

Kettlebell Sled PullsExcerpted from the Advanced Kettlebell Training eBook

Kettlebell sled pulls improve grip strength, increase chest

engagement and increasing muscular tension and endurance of

upper back musculature.

By the Handle

By the Bell



628

Keg Sled CleansExcerpted from Building the Ultimate MMA Athlete



629

Sandbag Sled CleansExcerpted from Building the Ultimate MMA Athlete



630

Sled Dragging Rippers

See Chaos Ripper Series Section.

Band Rippers

Rope Rippers



631

Sled Dragging Rippers with

Sandbag

Rippers with forward sled

dragging.

The goal is to knock the athlete

off their intended path.

The athlete will continue their

forward progress.



632

Tire Flipping

Tire flipping improves leg drive, hip extension and mental

toughness.

Tire Flipping / Sled Dragging Combo

Giving the athlete little rest between tire flipping reps, they will be

under constant tension and engagement as they progress forward.



633

Bear Crawling – Upper - AR

Here you will see your typical

bear crawling movement with

the addition of a band.

The band is added around the

athlete’s hands forcing constant

tension on the stabilizers of the

shoulders.

Can also be done pulling a sled

attached to a harness or belt.



634

Bear Crawling – Lower - AR

Here is the same movement as

above, but with the band

looped over and around the

athlete’s ankles.

This is a great warm-up

exercise or rehabilitative

exercise for the lower body.

The coach can increase the

difficulty by adding a sandbag

on the back of the athlete.



635

Bear Crawling – Upper and Lower - AR

The mini bands should be anchored onto a waist belt and looped

around the athlete’s hands and feet.



636

Bear Crawling – Upper and Lower – AR

This exercise is great for a warm-up or just a general GPP means to

improve conditioning.



637

Bear Crawl Rippers

We are now increasing the difficulty by adding a ripper.



638

TNT Zercher Walks

This exercise provides dynamic torso and upper back stabilization

and can be done for long duration endurance training.



639

Sandbag Clean Getups

Here is an odd object getup with a front clean racked position.



640

Sandbag Shoulder Getups

Same exercise as above with the sandbag racked on shoulder.



641

Sandbag Overhead Getups

Another more difficult version with the odd object locked overhead.



642

Chaos Grip SeriesChaos Training Manual



643

Wrist Roller Sled Dragging



644

Around the Worlds

This exercise provides dynamic pinch grip strength. The goal is to

get all the way around the 2x25’s, 2x35’s or 2x45’s, and back to

where you started. The plates are oriented with the smooth side

out. Once that is achieved, go for multiple rotations!



645

Horne Planks - Chains

This exercise is used to develop a serious level of pinch grip

strength and can be used between sets or in isolation. A chain is

used to add progressive weight to the movement. More chains (and

bands) can be added to change the exercise to static holds for time.

Pinch Grip High Pulls

Pinch Grip High Pulls - Wide



646

Horne Planks - Bands

The athlete can also perform bent

over rows or static holds for time

against band tension.



647

Rolling Thunder Side Pulls - AR

Side pulls utilizing our dumbbell setup from the side rows exercise

on page 506. This time we are targeting support grip strength by

attaching a Rolling Thunder to the bands.



648

Blockweight Tossing

Blockweight, i.e. half of a hex head dumbbell, can be tossed from

hand to hand to provide dynamic, random pinch grip strength. This

exercise is excellent and will also improve hand / eye coordination.



649

One Hand Sledgehammer

Walking

This exercise improves

dynamic pinch and support grip

strength.

The goal is to walk the

sledgehammer up and down

utilizing only one hand.



650

Chaos Core SeriesChaos Training Manual



651

Rocky’s

Discussed in the Bonus Section in the Core Statics III article,

Rocky’s are a great way for developing progressive muscle tension

on the stabilizer of the torso and upper back.



652

Rocky’s Rippers

An elastic band or rope can be added to the exercise pulling the

athlete in multi-directions away from the normal execution of the

exercise.



653

Janda Sit-ups

Actively engaging the hamstrings, gluteals and hip flexors, band

resisted janda sit-ups will target the transverse abdominus, rectus

abdominus and internal and external obliques.



654

Decline Sit-ups Rippers

Decline Sit-ups - 90º




655





656

Tire Rotations

Similar to a tornado ball, but on a budget, this exercise can be

performed in rapid succession.



657

Rotational Tire Sled Dragging

As the athlete rotates and moves the sled, quick feet should remove

the slack in the rope as they move across the field. Depending on

the surface and load, the athlete will be able to explode into the

tension of the rope and create momentum in the sled so it will

continue moving after the rope is slack.



658

Rotational Tire Sled Dragging

To the Left:

To the Right:



659

Kettlebell Torso Rotations

A rope is attached to a kettlebell

handle.

The athlete will remove the slack

in the rope and start moving in a

spinning fashion.

Once the momentum is creating in

the kettlebell, the athlete will start

into an overhead rotational

pattern. This exercise improves

shoulder mobility and torso

stabilization.



660



661

Seated Sandbag Rotations

Adding an odd object and removing kinetic segments will develop

strength mobility.



662

Tire Sit-ups

This lift can also be done on a decline bench with odd objects.



663

Tire OH Locked Sit-ups

Same exercise as above, but an odd object is added at arms length

and locked overhead throughout the execution.



664

Chaos Rotational Sit-Ups

In this example we are utilizing a sandbag for this chaos shock

means. The coach or partner randomly throws the odd object

forcing the athlete to decelerate and absorb the mass and return it

back to the starting point.



665

Sandbag Rotational Rippers

This exercise is a standing rotational ripper, here the athlete will be

loaded with an odd object that is attached to an elastic band. The

partner will provide vibrational or random tension as the athlete

performs a rotational abdominal twist.



666

Quadruped Thoracic Rotations

This simple kneeling thoracic rotational movement will improve

thoracic mobility and patterns, notice the neutral lumbar spine.



667

Chaos Shock SeriesChaos Training Manual



668

Shock – Kettlebell Backward Throws

A partner will throw a kettlebell to the athlete who decelerates

directly into a pullthrough pattern. The athlete will accelerate into a

backward throw. See Chaos Shock Series Section.



669



670

Shock – Sandbag Rotational Throws

A partner will throw a sandbag to the athlete who decelerates

directly into a rotational pattern. The athlete will accelerate into a

rotational backward throw. See Chaos Shock Series Section.



671



672

Shock – Sandbag Seated Rotational Throws

Same exercise as above but with kinetic chain limitations.



673

Shock – Sandbag Backward Throws

A partner will throw a sandbag to the athlete who decelerates

directly into a pullthrough pattern. The athlete will accelerate into a

backward throw. See Chaos Shock Series Section.



674

Shock – Sandbag Drop Squats – Version 1

The athlete will power clean a sandbag directly to their shoulder.

Immediately after it touches the shoulder, the athlete will move

directly into the eccentric or downward phase of a squat. Exploding

out of the hole, the athlete will repeat the pattern.



675

Shock – Sled Dragging with Rotational Sandbag Throws

A partner will throw a sandbag to the athlete who is dragging a sled

in a forward direction. The athlete will decelerate the sandbag

directly into a rotational pattern and reverse the movement sending

the sandbag back to the partner. See Chaos Shock Series Section.



676

Exercise IndexExpansion Pak 1




677





678





679





680





681

SECTION VIIIThe Conclusion




682

Conclusion

For many years our ideas and training concepts have been driven by, and

ultimately limited to, conventional thought. This is especially true when we

discuss the development of athletes. After we begin to look outside of these

confines, the realization of further potential adaptations becomes apparent.

I hope I have inspired and motivated you to begin your own journey toward self

development and innovative thinking. It is a continuous, ongoing process that

never ends. Alwyn Cosgrove states that, “Once you believe you know it all, that

is when you know the least.” This statement is very true.

Concepts like Chaos Training and the Chaos Reactive Series can lead to

adaptations that have yet to be realized. The ultimate goal is to not only make

our athletes stronger and faster but to also subject them to a unique training

environment that develops proficiencies in overcoming random stimuli, similar

to execution in sport.

If we can do this, we can begin to further “bridge the gap” between our strength

training means and sport performance.

Thank you for purchasing Chaos Training manual.

Jim Smith, CSCS



683

ABOUT JIM SMITH

OTHER PRODUCTS FROM THE DIESEL CREW

ADVANCED KETTLEBELLTRAINING I, IIBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/ebooks.htm

The Advanced Kettlebell TrainingeManuals have broken allconventional thought around theincorporation of kettlebell training forathletic development.

GRAPPLINGCONDITIONING I, IIBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/grappling.htm

The Grappling Conditioning DVDseries contain many unique andapplicable bodyweight exercisesthat can be done in the matroom, onthe field or anywhere! These DVD’shave been used by grapplers,firemen, rugby teams and manyothers to learn how to utilize partnerassisted bodyweight exercises todevelop functional strength.

BUILDING THE ULTIMATEMMA ATHLETEBy Jim Smithwww.DieselCrew.com/mma.htm

The manual has been Diesel Crew’sbest selling product to date.Renowned by grapplers and MMAathletes alike, the Building theUltimate MMA Athlete Manual wasdeveloped around the functionalmovement patterns specific tocombat athletics; standing, guardand mount. This unique manual hasa 200 page exercise indexcontaining a vast variety ofexercises that you have never seen!

Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew.Jim is certified through the National Strength and Conditioning Association(NSCA) as a Certified Strength and Conditioning Specialist (CSCS), theInternational Sports Sciences Association (ISSA) as a Certified FitnessTraining (CFT) and USA Weightlifting (USAW) as a Club Coach.

He dedicates himself to studying, developing and enhancing athleticperformance through the utilization of conventional, non-conventional and gripstrength training protocols. Helping athletes of all skills levels attain their goalsand “Achieve Beyond Potential”, Jim is also a lecturer, author and member ofthe EliteFTS Q&A Staff. Jim has been published by Men’s Fitness and alsoregularly appears on EliteFTS.com, TotalPerformanceSports.com,FightersReview.com and many others sites.

To learn more about Jim, visit his website at www.DieselCrew.com

THE ULTIMATE SLEDDRAGGING MANUALBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/sled.htm

The Ultimate Sled DraggingeManual has provided many newand innovative sled draggingtraining ideas to improve restoration,bracing efficiency and conditioninglevels.


http://www.DieselCrew.com/ebooks.htm

http://www.DieselCrew.com/grappling.htm

http://www.DieselCrew.com/mma.htm


http://www.DieselCrew.com/sled.htm


684

References

Websites1. http://www.Dictionary.com

2. http://en.wikipedia.org/wiki/Jim_Thorpe

3. http://en.wikipedia.org/wiki/Anatomical_terms_of_motion

4. http:// en.wikipedia.org/wiki/Golgi_organ

5. www.rad.washington.edu

6. www.blobs.org/science/anatomy/ul.shtml

Articles1. Adamson, David. Isometrics, Eccentrics: A Review, Elitefts.com, 2007.

2. Boyle, Mike. A Joint by Joint Approach to Training,

http://www.michaelBoyle.biz. 2006.

3. Clark, Mike. Low Back Pain, http://www.ptonthenet.com, 2000.

4. Coach X, Induction, Destruction and Production (IDP). Elite Fitness Systems

Q&A. http://www.elitefts.com. (May 17, 2005)

5. Cosgrove, Alwyn. Top 10 ½ Training Tips For Martial Arts Conditioning,

http://www.bodybuilding.com/fun/alwyn1.htm, 2006.

6. King, Ian. Heavy Metal, http://www.t-nation.com/findArticle.do?article=body_148metal

2001.

7. Saul, Leif, Muscle Physiology,

http://www.colorado.edu/intphys/iphy3415rheisler/oia3e.pdf. 2006.

8. Smith, James. Classification of Means, http://www.PowerDevelopmentInc.com,

2006.

9. Smith, Jim. Core Statics I & II, http://www.DieselCrew.com/articles.htm, 2006.


http://www.Dictionary.com

http://en.wikipedia.org/wiki/Jim_Thorpe

http://en.wikipedia.org/wiki/Anatomical_terms_of_motion

http://www.rad.washington.edu

http://www.blobs.org/science/anatomy/ul.shtml

http://www.michaelBoyle.biz.

http://www.ptonthenet.com

http://www.elitefts.com.

http://www.bodybuilding.com/fun/alwyn1.htm

http://www.t-nation.com/findArticle.do?article=body_148metal

http://www.colorado.edu/intphys/iphy3415rheisler/oia3e.pdf

http://www.PowerDevelopmentInc.com

http://www.DieselCrew.com/articles.htm


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Presentations1. Boni, H., Held L. Kinesiology (EXSC 301),

http://www.usc.edu/dept/LAS/kinesiology/exsc301/LabManual/IntroLecture.ppt

2. Cressey, Eric., Robertson, Mike. Building the Efficient Athlete, 2006.

3. Kibler, Ben W. The Kinetic Chain and Principles of Rehabilitation,

http://www.LCSportsMed.com, 2006.

4. Robertson, Mike. Bulletproof Knees,

http://www.RobertsonTrainingSystems.com, 2006.

Publications1. Berryman Reese N, Bandy W. Joint Range of Motion and Muscle

Length Testing. W.B Saunders Company. Philadelphia 2002.

2. Bompa Tudor (1993) Periodization of Strength: The New Wave inStrength Training. Toronto: Veritas Publishing, Inc.

3. Cosgrove, Alwyn. The Program Design Manual, www.AlwynCosgrove.com,

2006.

4. Delecluse, C, Roelants, M & Verschueren, S (2003). Strength Increase

After Whole-Body Vibration Compared with Resistance Training.

Medicine and Science in Sports and Exercise 35(6): 1033-1041

5. Fleck, S. J., Kraemer W. J., Designing Resistance Training Programs.

Human Kinetics, 1997.

6. Gentile, A. M. A Working Model of Skill Acquisition With Applicationto Teaching. (p. 17, 2-23). Quest. 1972.

7. Grigg P. Peripheral Neural Mechanisms in Proprioception. (p. 3:2-

17). J. Sports. Rehab. 1994.

8. Haas and Scmidtbleicher Haas, CH, & Schmidtbleicher, D. Effects of

Randomized Vibrational Stimuli in ACL Ruptures. In review

9. Hellebrandt, F. A. The Physiology of Motor Learning. (p. 397-409).

Lea & Febiger. 1972.


http://www.usc.edu/dept/LAS/kinesiology/exsc301/LabManual/IntroLecture.ppt

http://www.LCSportsMed.com

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10. Issurin, VB, Liebermann, PG & Tenebaum, G (1994). Effect of vibratory

stimulation training on maximal force and flexibility. Journal of Sport

Science 12: 562-566

11. Myslinski, Tom. The Development of the Russian Conjugate

Sequence System. Elite Fitness Systems, 2003.

12. Rushall, B. S., & Ford, D. Teaching Backwards - An Alternate SkillInstruction Progression. (p. 48, 16-20). CAHPER Journal, 1982.

13. Siff, Mel. Supertraining, Supertraining Institute, Denver, Sixth Edition,

2003.

14. Smith, Jim. Advanced Kettlebell Techniques II – The Final Chapter,

www.DieselCrew.com, 2006.

15. Smith, Jim. Building the Ultimate MMA Athlete Manual,

www.DieselCrew.com, 2006.

16. Thibaudeau, Chris. The Black Book of Training Secrets Manual,

www.CharlieFrancis.com, 2006.

17. Thibaudeau, Chris. Theory and Application of Modern Strength and

Power Methods, www.CharlieFrancis.com, 2006.

18. Thompson, Clem. Manual of Structural Kinesiology 13th Edition,

WCB / McGraw-Hill, 1998.

19. Verkhoshansky, Yuri. Fundamentals of Special-Strength Training inSport, Sportivny Press, 1986 (originally published 1977.)

20. Verkhoshansky, Yuri. Special Strength Training – A Practical Manual

for Coaches, Ultimate Athlete Concepts, 2006.

21. Whaley, D. L., & Malott, R. W. Elementary Principles of Behavior.

Appleton-Century-Crofts. 1972.

22. Zatsiorsky, V.M. Science and Practice of Strength Training – 2nd

Edition, www.EliteFTS.com, 2006.




http://www.CharlieFrancis.com

http://www.CharlieFrancis.com

http://www.EliteFTS.com


687

IndexAaccommodating resistance, 92, 96acceleration training, 287accommodating resistance, loading of, 99accumulation of progressive functionality, 141agility cues, 125agility matrix, 125amortization phase, 111, 114, 116, 117, 120, 287assessment progression, 359assessment, dynamic, 357assessment, static, 356assessments, 355athletic work capacity, 324

Bbracing, 58balance, train for, 311bar weight, 92, 99beyond the range, BTR, 233bipolars, 231bodyweight protocols, 203breath, double, 377

Ccenter of gravity, COG, 172, 259chains, 96chaos, 201chaos acceleration series, 125chaos benefits, 255chaos deceleration series, 127chaos exercises, how to create, 259chaos exercises, where to put, 261chaos factor, 260chaos philosophy, 254chaos reactive series, 120, 232, 302chaos ripper series, 123chaos shock series, 120, 284, 289chaos theory, 216, 254chaos training, 324chaos training system, the, 254chaos, definition of, 29Chuck Norris, evolution of, 32Chuck Norris, facts, 35classification of means, 69closed kinetic chain, CKCE, 336co-contraction, 266cogntive training, 57, 232, 328compensation patterns, 337complex training, 237concentric contractions, 235concentric only training, COT, 339

compensatory acceleration, 79concurrent task, 315conjugate periodization, 370conjugate periodization, sample program, 373contralateral training effects, 266conventional, 226core musculature, 60core statics, 54, 418core statics, benefits, 422core statics, stages, 54, 421current training state, 100

Ddynamic effort, 68deceleration training, 287Diesel Method, 219, 228, 309delayed onset muscle soreness, DOMS, 72double breath, 377double foam rolling, 400dynamic mobility, 346dynamic warm-up, 345

Eeccentric contractions, 235eccentric quasi-isometrics, EQI, 339elastic band tension, 103elastic bands, 96elastic energy, 115energy continuum, 360equilibrium, 258escalated density training, EDT, 381escalated density training, sample program, 384expiration, 378explosive strength, 105explosive strength deficit, 105, 135explosive training, 299extension of the movement, 229-241extension of the movement, categories, 231, 293extension of the movement, examples, 239

Ffoam rollers, 345foam rollers, limitations, 403foam rolling, benefits, 402force, 50, 79, 82, 87force couples, 312, 317force velocity curve, 80functional movement screen, 357

Ggame time, 178



688

general adaptation syndrome, GAS 327general adaptation syndrome, 310general means, 70general physical preparedness, GPP 69, 72, 314general specific means, 70golgi tendon organ, GTO, 116, 312gravity, center of, 244grip strength benefits, 185grip strength programs, 195grip strength protocols, 183, 292grip strength specificity, 187grip strength studies, 188grip strength training, 308ground based instability, 248ground based training, 294

Hhomeostasis, 258

IIan King, 44inspiration, 378instability, 232instability training, benefits, 242instability, ground based, 242integrated movement, 343integration, 203intensity, 78intra-abdominal pressure, 59intramuscular coordination, 79, 82isolation, 218isometric contractions, 236isometric strength, 116

JJim Thorpe, evolution of, 36Jim Wendler, 101joint by joint assessment, 348

Kkettlebell benefits, 181kettlebell protocols, 180kinesthetic awareness, 297kinetic chain, 332kinetic chain, factor affecting, 334kinetic energy, 115, 332kyphosis, 355kyphotic posture, 355

Llaw of repetitive motions, 334load velocity curve, 81

Mmanual resistance benefits, 212manual resistance protocols, 211maximal effort, 68means, classification of, 69mental capacity, 325methods of strength training, 67, 77mobility, 50, 346-347mobility exercises, 349-353modification of athlete, 238, 309modification of exercises, 216, 309modification of variables, 219, 309motor unit, 79, 83movement patterns, 42movement patterns, athletic, 46movement patterns, sport specific, 106movement under tension, 41, 228, 310movement, integrated, 280movement, planes of, 41muscle fiber, 83muscle raking, 286

Nnatural strength curve, 96, 234neutral, 48Newton’s first law, 247non-conventional, 226

Oodd objects, 38, 92odd object benefits, 170odd object implements, 176odd object loading, 174odd object training, 296odd objects protocols, 169, 325open kinetic chain, OKCE 337overcoming phase, 109

Pplanes of movement, 41partials, 234partner assisted protocols, 193plyometric considerations, 110plyometric graphic, 112plyometrics, 110, 114, 302potential energy, 115power, 53, 81, 87powerlifting benefits, 157powerlifting protocols, 156pre-task, 313prilepin's table, 78, 376principle of dynamic correspondence, 141progression, 338



689

progression model, complex, 343progression model, simple, 145, 341proprioception, 232, 297protocols, 153

Q

Rpartner assisted benefits, 208partner assisted protocols, 207rate coding, 84rate of force development, 82, 83rate of force development, factors, 83reactive strength, 84, 109reactive strength, considerations, 110reactive strength, dependencies, 111reactive strength, progression of, 130recruitment, 84repetitive effort, 68resistance, accommodating, 92rest-pause, 237rest periods, 236reverse movements, 315, 347rotation, 50rotational, movement progression, 54

SS.A.I.D principle, 229, 244serape effect, 271shock, 84shock principles, 300shock training, 110special physical preparedness, 71, 106, 144, 314specific means, 70speed dominant, 82, 93speed-strength, 104speed-strength continuum, 139sport specific movement patterns, 106stability, 346-347stability exercises, 349-353statics, core, 54sternocleidomastoid, SCM, 391strength continuum, 151, 388strength dominant, 82, 90strength training, methods of, 67strength-speed, 140stretch shortening cycle, SSC, 115strongman benefits, 166strongman protocols, 165submaximal effort, 68supersets, 237switch, the, 177switching phase, 109

synchronization, 84

Tthrowing examples, 132throwing matrix, 131Total Gym, 33-35training balance, 311training, cogntive, 57training considerations, 263training explosively, 299training grip strength, 308training, ground based, 279

Uundulating periodization, 374undulating periodization, program, 380unilateral training, 231, 264

VVasily Alexeyev, 65, 66vibration training, 282vibration training benefits, 283volume, 78

Wwarm-ups, 361warm-ups, benefits, 361weight releasers, 96weightlifting benefits, 160weightlifting protocols, 158westside for skinny bastards, WS4SB, 219work capacity, 324work sets, 363

X

Yyielding phase, 109

Z



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www.TheGripAuthority.com






691

“Achieving Beyond Potential”

- Jim Smith “Smitty”



692


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