COMBAT CORE BONUS Sledgehammer Essentials 2

Size: px

Start display at page:

Download "COMBAT CORE BONUS Sledgehammer Essentials 2"

Homer Hopkins
5 years ago
Views:

2 COMBAT CORE BONUS Sledgehammer Essentials 2

3 TABLE OF CONTENTS The Introduction 4 The Sledgehammer Equipment...5 Musculature..6 Movement.8 Exercises.10 Loading..13 Benefits.14 Sport Specific.16 Program.18 Circuits..20 Exercise Index.21 References.55 Closing..56 The Author...57 COMBAT CORE BONUS Sledgehammer Essentials 3

4 SLEDGEHAMMER Sledgehammer training has many benefits to all athletes, including those who participate and are involved in Combat sports, including mixed martial arts (MMA.) Explosive force generation (power), a vise-like grip and a high level of general physical preparedness (GPP) can be achieved with proper implementation of sledgehammers into your strength programs. COMBAT CORE BONUS Sledgehammer Essentials 4

5 EQUIPMENT Sledgehammer o Weights: 8? Lbs you can go as low as a 6 lb sledge or as high as a 150 lb War Hammer! Remember Speed and technique should not be compromised, so pick a weight where the mechanics of the movement do not diminish. o Increase grip aspect of sledgehammer by wrapping handle with a large amount of athletic tape or replace sledgehammer with a OD thick pipe. Tire o No Tire Explosive Deceleration Series see page 9. o With Tire strike the sledgehammer against tractor tire, car tire or tree stump. COMBAT CORE BONUS Sledgehammer Essentials 5

6 MUSCULATURE UPPER BODY o Trapezius, Rhomboids, Pectorals (Major/Minor), Deltoids, Teres (Major/Minor), Lattisimus Dorsi, Abdominals (TA, RA, Internal/External Obliques), Spine (cervical, thoracic, lumbar), hand flexors, wrist extensors / flexors. LOWER BODY o Erectors, Gluteals, Hamstrings, Quadriceps, Hip Complex (Flexors, Extensors) CONDITIONING GPP General Physical Preparedness (GPP) o Exercises that enhance the athletes work capacity, general conditioning, prevention of injuries and restorative abilities. It can also a means of active rest. o Sledgehammer training will increase your athlete s GPP as the sets and intensity progress. COMBAT CORE BONUS Sledgehammer Essentials 6

7 FUNCTIONAL MOVEMENT PATTERNS Spine, Hip, Knee, Shoulder Extension / Flexion Spinal Rotation (thoracic, cervical) Grip o Dynamic Support / Crush Strength o All Postural Movements of the Wrist (Supination, Pronation, Ulnar/Radial Deviation, Extension, Flexion) COMBAT CORE BONUS Sledgehammer Essentials 7

MULTI-PLANAR MOVEMENT Planes of Motion o Motion happens along these 3 planes of reference: Sagittal Frontal Transverse Movement Lower Body o All Spokes of the Wheel Gambetta o Move in all directions

8 MULTI-PLANAR MOVEMENT Planes of Motion o Motion happens along these 3 planes of reference: Sagittal Frontal Transverse Movement Lower Body o All Spokes of the Wheel Gambetta o Move in all directions Be Mobile! Lateral Movements Forward / Backward / Diagonal Lower Body agility movements across a distance Improve your footwork while generating force HAND POSITIONS o 1 HAND 1 Hand varying positions from sledge head end - depending on strength of athlete COMBAT CORE BONUS Sledgehammer Essentials 8

9 o 2 HANDS 2 Hands over/under varying positions from sledge head end - depending on strength of athlete 2 Hands both hands spaced apart, moved in close proximity - to an over/under position as a swing is initiated TIRE POSITION o With Tire Tire flat Tire standing o No Tire Deceleration Series see Exercise section below page 9. ENVIRONMENT o Stable Grass, Turf, Mat, Pavement, Concrete, etc.. o Unstable Inflatable Discs Bosu Foam Pads Barefoot (Rooney-Parisi) COMBAT CORE BONUS Sledgehammer Essentials 9

10 EXERCISES Exercises where Tire is Flat o 2 Hand Overhead Slams o 1 Hand Overhead Slams o 2 Hands Slide to 1 Hand Overhead Slams o 2 Hand Rotational Slams o 1 Hand Rotational Slams o 2 Hand Rotational High to Low Slams o Tire Taps Exercises Where Tire is Standing o 2 Hand Rotational Baseball Swings o 1 Hand Rotational Baseball Swings o 2 Hand Rotational Posterior Swings o 1 Hand Rotational Posterior Swings Without Tire o Acceleration / Deceleration Series o What is the Deceleration Series? Start of movement explosive power, followed by immediate deceleration of the COMBAT CORE BONUS Sledgehammer Essentials 10

11 implement. Builds mind/body connection, antagonists and synergists statically to decelerate the motion initiated by the prime movers, dynamic grip strength. The goal is to not let the sledge touch the ground after exploding into the movement as hard as you can. o Exercises Golf Swings 2 Hand High to Low Swings 2 Hand Baseball Bat Swings 1 Hand Baseball Bat Swings 2 Hand Slam Decelerations 1 Hand Slam Decelerations 2 Hand Rotational Decelerations 1 Hand Rotational Decelerations o Levering Series 1 Hand Ulnar - Front Lever Radial - Back Lever Weaver Stick Supination Pronation Multi-Directional Levering 2 Hand Conans Halos COMBAT CORE BONUS Sledgehammer Essentials 11

12 Ulnar - Front Lever Supination Pronation Finger Walking Multi-Directional Levering COMBAT CORE BONUS Sledgehammer Essentials 12

13 LOADING THE ATHLETE (RESISTANCE) The following can be an additional external load directly on the athlete while they are performing sledgehammer exercises. Non-Conventional o Weight Vest (X-Vest) o Weighted Back Pack o Resistance Bands Accelerated Lower Body Movement Decelerated Lower body Movement Lower Body Loaded Vertical Hook band from a (weightlifting) belt around the bottom of the athlete s feet to stress stabilization of the ankles/ knees / hips. Lower Body Loaded Lateral Slide band up over both legs around the calves or around the quads of the athletes to stress hip abductors while performing footwork. COMBAT CORE BONUS Sledgehammer Essentials 13

14 BENEFITS Promoting Stabilization, Flexibility and Mobility of: o Major joints of the body; shoulders, elbows, wrists, hips, knees and ankles o Thoracic and Cervical Spine o Irradiation creating full body tension to absorb impact or generate power o Improve footwork while explosively swinging sledgehammer Vibration Training o Improve Grip Strength endurance dynamically with every swing. o Bracing each impact will send shock waves (vibrations) through the athlete s tendons, ligaments and muscles increasing their stability, density and ability to fire maximum motor unit recruitment COMBAT CORE BONUS Sledgehammer Essentials 14

15 Starting Strength / Speed Strength o Explosive Starting Strength Enhancing the development of explosive starting strength and improving the neural firing. The speed of movement will be accentuated by the (loading of the) backswing and utilizing the Stretch Shortening Cycle (SSC) (and elasticity of the tendons, ligament and musculature) thereby shortening the amortization phase between the concentric and eccentric phases of the movement. Sport Specific o See page 16. COMBAT CORE BONUS Sledgehammer Essentials 15

16 SPORT SPECIFIC Combat Athletes Promoting the development of the musculature responsible for; o Insane Grip Strength, increase your athlete s ability to; Maintain Hand control - controlling their opponents wrists (standing, in guard or in mount) and breaking a submission Throwing and landing Powerful Punches while preventing injury from the impact Ensuring and maintaining the integrity of the hands, wrists, elbows and shoulders. o Explosive hip and knee flexion teaches athlete to: Explosively lower their level for take downs or recover from a missed takedown attempt: Shots Doubles, Singles Firemans Lifts - Suplex, High Leg, High Crotch COMBAT CORE BONUS Sledgehammer Essentials 16

17 Ankle Picks Explosively deliver knee strikes and kicks o Rotational Power Development Punches, Elbow Strikes Side / Front Kicks and Knee Strikes o Anaerobic Endurance Develop muscular endurance in training to make you explosive in the last round. ACTIVE REST / RECOVERY Finger Walking promote overall hand health and dexterity REHABILITATION Supination / Pronation o Rehabilitation of medial / lateral epicondylitis (Golfer's or Tennis elbow) COMBAT CORE BONUS Sledgehammer Essentials 17

18 WORKOUT Integration o Can be integrated before, during or after your workout. Can also be done on a totally separate Active Rest day, promoting recovery from heavy training. Methods o Endurance - Timed Set Perform combination of exercises for a set duration of time - Time Under Tension (TUT) should be appropriate to exceed Lactic Acid Threshold (LAT) approximately (strength - 45 seconds) moving into endurance training (70 seconds-120 seconds) o Circuits Can do done with only sledgehammer exercises, or with a combination of different exercises. Can be done: COMBAT CORE BONUS Sledgehammer Essentials 18

19 For a specified time, ie. Do the circuit for 2, 3, 4, 5+ minutes. For a specified number of runs through the circuit, ie. Do the circuit 4 times. The goal is to increase the number of runs, decrease rest period between runs or increase repetitions per set (increase your work capacity.) o Sets / Reps Typical Sets and Rep Schemes 5x5, 3x8, 4x6 mix up your sets and reps. Stay with short reps / high sets and concentrate of explosiveness Stay with high reps / high sets and concentrate on muscular endurance COMBAT CORE BONUS Sledgehammer Essentials 19

20 Grip Specific Muscular Endurance Exercise Repetitions Finger Walking 30 sec Weaver Stick 30 sec 1 Hand Levering 6 2 Hand Levering 6 Tire Taps 6 Supinations / Pronations 6 Exercise Repetitions 2 Hand Slams 6 Golf Swings 6 2 Hand Slam Decelerations 6 2 Hand Baseball Swings 6 Pullthrough to 2 Hand Slam Decelerations 6 2 Hand High to Low Swings 6 Exercise Repetitions Medball Shoulder Squats 30 sec Burpees 30 sec Sledgehammer Baseball Swings 6 Kettlebell Snatches 6 Sledgehammer Deceleration Slams 6 Barbell Push Press 6 Exercise Repetitions Band Accelerated Shots 30 sec 2 Hand Sledgehammer Levering 30 sec Pushups 6 Med Ball Thrusters 6 Sledgehammer Deceleration Slams 6 Tire Step-Ups 6 COMBAT CORE BONUS Sledgehammer Essentials 20

21 COMBAT CORE BONUS Sledgehammer Essentials 21

22 The Sledgehammer COMBAT CORE BONUS Sledgehammer Essentials 22

23 2-Hand Overhead Slams COMBAT CORE BONUS Sledgehammer Essentials 23

24 1-Hand Overhead Slams COMBAT CORE BONUS Sledgehammer Essentials 24

25 2-Hand Rotational Overhead Slams COMBAT CORE BONUS Sledgehammer Essentials 25

26 2-Hand High to Low Swings COMBAT CORE BONUS Sledgehammer Essentials 26

27 Golf Swings COMBAT CORE BONUS Sledgehammer Essentials 27

28 Finger Walking (Dexterity & Hand Health) COMBAT CORE BONUS Sledgehammer Essentials 28

29 Finger Walking 2 nd Style COMBAT CORE BONUS Sledgehammer Essentials 29

30 2 Hands to 1 Hand Overhead Slams COMBAT CORE BONUS Sledgehammer Essentials 30

31 Baseball Swings COMBAT CORE BONUS Sledgehammer Essentials 31

32 1-Hand Baseball Swings COMBAT CORE BONUS Sledgehammer Essentials 32

33 2-Hand Overhead Slams (Decelerations) COMBAT CORE BONUS Sledgehammer Essentials 33

34 2-Hand Conan s (Shoulder, Elbow, & Wrist Mobility) COMBAT CORE BONUS Sledgehammer Essentials 34

35 1-Hand Slams (Decelerations) COMBAT CORE BONUS Sledgehammer Essentials 35

36 COMBAT CORE BONUS Sledgehammer Essentials 36

37 Pull-Through to 2-Hand Overhead Slams (Decelerations) COMBAT CORE BONUS Sledgehammer Essentials 37

38 1-Arm Levering COMBAT CORE BONUS Sledgehammer Essentials 38

39 2-Arm Levering COMBAT CORE BONUS Sledgehammer Essentials 39

40 Back Levering (Weaver Stick) COMBAT CORE BONUS Sledgehammer Essentials 40

41 2-Hand Supination / Pronation COMBAT CORE BONUS Sledgehammer Essentials 41

42 1-Hand Supination / Pronation COMBAT CORE BONUS Sledgehammer Essentials 42

43 Front Levers COMBAT CORE BONUS Sledgehammer Essentials 43

44 2-Hand Backward Swings COMBAT CORE BONUS Sledgehammer Essentials 44

45 Tire Taps (Grip Endurance) COMBAT CORE BONUS Sledgehammer Essentials 45

46 Multi-Directional Levering COMBAT CORE BONUS Sledgehammer Essentials 46

47 Standing patterns/postures Clubbell Patterns Shoulder Circles 2 Arms COMBAT CORE BONUS Sledgehammer Essentials 47

48 COMBAT CORE BONUS Sledgehammer Essentials 48

49 Clubbell Patterns Shoulder Circles 1 Arm COMBAT CORE BONUS Sledgehammer Essentials 49

50 Clubbell Patterns - Reverse Circles 1 Arm COMBAT CORE BONUS Sledgehammer Essentials 50

51 Clubbell Patterns Armpit Casts COMBAT CORE BONUS Sledgehammer Essentials 51

Grip Specific Movements Supination / Pronation These are great movements that engage the lower arm musculature that cross and stabilize the elbows

52 Grip Specific Movements Supination / Pronation These are great movements that engage the lower arm musculature that cross and stabilize the elbows and wrists. As strength and proficiency improves, the center of mass can move further from contact point. COMBAT CORE BONUS Sledgehammer Essentials 52

53 Supine Patterns/Postures Supine Shoulder Horizontal Abduction / Abduction COMBAT CORE BONUS Sledgehammer Essentials 53

54 Supine Shoulder Flexion / Extension COMBAT CORE BONUS Sledgehammer Essentials 54

55 Cosgrove, Alwyn, The Professional Fitness Coach Program Design Bible, COMBAT CORE BONUS Sledgehammer Essentials 55

56 I hope you enjoy your exclusive sledgehammer bonus emanual. Sledgehammers are a very versatile tool that are inexpensive and can be quickly and easily integrated into your strength programs. Sledgehammers are a means to enhance grip endurance, explosive speed in multiple planes and recovery. Thank you again for your support, Jim Smith Smitty CSCS, CFT, USAW The Diesel Crew Achieving Beyond Potential COMBAT CORE BONUS Sledgehammer Essentials 56

About the Author Jim Smith, CSCS Jim Smitty Smith is a strength coach and cofounder of the Diesel Crew ( <http://www.dieselcrew.com/> ).

57 About the Author Jim Smith, CSCS Jim Smitty Smith is a strength coach and cofounder of the Diesel Crew ( < ). Jim dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional and non-conventional training protocols, including; powerlifting, weightlifting, strongman, odd-objects, Russian kettlebells and grip strength methodologies. This distinctive and comprehensive approach has helped athletes of all skills levels attain their goals and Achieve Beyond Potential. Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics. Jim is a lecturer who regularly speaks at clinics, conferences and seminars about the importance of a comprehensive approach when analyzing the sport specific requirements for athletes on an individual basis. He has published articles and authored manuals related to strength and fitness written for coaches all over the world. He is also currently a member of the Elite Fitness Q&A staff. COMBAT CORE BONUS Sledgehammer Essentials 57

Quick Reference Guide

Quick Reference Guide Advanced Kettlebell Techniques: Part I JIM SMITH, CSCS, CFT, USAW When Com. Pavel asked me if I would be interested in writing another article for his site I said yes without hesitation. Com. Pavel is