Nick Tumminello HUMAN KINETICS

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3 BUILDING MUSCLE AND PERFORMANCE A Progrm for Size, Strength & Speed Nick Tumminello HUMAN KINETICS

4 Lirry of Congress Ctloging-in-Puliction Dt Tumminello, Nick. Building muscle nd performnce : progrm for size, strength & speed / Nick Tumminello. Building muscle & performnce Chmpign, IL : Humn Kinetics, [2016] Includes iliogrphicl references nd index. LCCN ISBN (print) LCSH: Weight trining. Muscle strength. Speed. Physicl fitness--physiologicl spects. LCC GV546.T DDC 613.7/13--dc23 LC record ville t ISBN: (print) Copyright 2016 y Nick Tumminello All rights reserved. Except for use in review, the reproduction or utiliztion of this work in ny form or y ny electronic, mechnicl, or other mens, now known or herefter invented, including xerogrphy, photocopying, nd recording, nd in ny informtion storge nd retrievl system, is foridden without the written permission of the pulisher. This puliction is written nd pulished to provide ccurte nd uthorittive informtion relevnt to the suject mtter presented. It is pulished nd sold with the understnding tht the uthor nd pulisher re not engged in rendering legl, medicl, or other professionl services y reson of their uthorship or puliction of this work. If medicl or other expert ssistnce is required, the services of competent professionl person should e sought. Acquisitions Editor: Justin Klug; Developmentl Editor: Lur Pullim; Mnging Editor: Nicole Moore; Copyeditor: Tom Tiller; Senior Grphic Designer: Fred Strird; Grphic Designer: Tr Welsch; Cover Designer: Keith Blomerg; Photogrph (cover): MR.BIG-PHOTOGRAPHY/iStock.com; Photogrphs (interior): Neil Bernstein; Visul Production Assistnt: Joyce Brumfield; Photo Production Mnger: Json Allen; Art Mnger: Kelly Hendren; Associte Art Mnger: Aln L. Wilorn; Printer: Sheridn Books We thnk BB3 Fitness & Nutrition Center t Bonventure Resort & Sp in Weston, Florid, for ssistnce in providing the loction for the photo shoot for this ook. We lso thnk Vrisport, Inc., for providing the Ultrslide Slideord for the photo shoot for this ook. Humn Kinetics ooks re ville t specil discounts for ulk purchse. Specil editions or ook excerpts cn lso e creted to specifiction. For detils, contct the Specil Sles Mnger t Humn Kinetics. Printed in the United Sttes of Americ The pper in this ook is certified under sustinle forestry progrm. Humn Kinetics Wesite: United Sttes: Humn Kinetics P.O. Box 5076 Chmpign, IL e-mil: info@hkus.com Cnd: Humn Kinetics 475 Devonshire Rod Unit 100 Windsor, ON N8Y 2L (in Cnd only) e-mil: info@hkcnd.com Europe: Humn Kinetics 107 Brdford Rod Stnningley Leeds LS28 6AT, United Kingdom +44 (0) e-mil: hk@hkeurope.com Austrli: Humn Kinetics 57A Price Avenue Lower Mitchm, South Austrli e-mil: info@hkustrli.com New Zelnd: Humn Kinetics P.O. Box 80 Mitchm Shopping Centre, South Austrli e-mil: info@hknewzelnd.com E6585

5 This ook is dedicted to my mother, Fith Bevn, nd my fther, Dominic Tumminello. Although you oth hve very different outlooks on life nd on rising me, you oth hve done one thing the sme: eing not just wonderful nd loving prent ut lso est friend to me. I'd lso like to dedicte this ook to my lte grndmothers, Rit Whitehouse nd Mry Jne Tumminello. From the dy I ws orn until the dy ech of them pssed on, they spoiled me nd lwys mde me feel s if their world revolved round me. And tht's the kind of love tht every kid should grow up with.

6 CONTENTS Prefce vi Acknowledgments viii PART I Principles nd Rtionle 1 Functionl-Spectrum Trining 3 2 Building Muscle, Incresing Strength 11 PART II Exercises 3 Crdio Conditioning 21 4 Upper Body Pushing 71 5 Upper Body Pulling Lower Body Core Wrm-Up nd Cool-Down 213 iv

7 PART III Workout Progrms 9 Foundtionl Progrmming Performnce Progrmming Muscle Progrmming Performnce nd Muscle Progrmming Customizing Progrms for Personl Results 343 References 349 Aout the Author 352 v

8 PREFACE You wnt more muscle. Tht's wht most people re in the gym for. This ook will help you get the muscle nd fr more. The hyrid trining concepts nd workout progrms will improve your thletic performnce nd oost your conditioning while you pck on muscle. You most likely don't wnt to e ll show nd no go. You re looking to get stronger nd uild etter-looking ody tht cn lso get things done. Achieving tht requires comprehensive mixture of oth muscle- nd performnce-sed trining. Tht s wht seprtes this ook from the rest: It gives you the est of oth worlds, wheres most ooks on uilding muscle re essentilly odyuilding ooks tht neglect the performnce nd conditioning components. The trining strtegies nd workouts will chllenge you on multiple levels so you will uild the physique you re fter while improving your overll thleticism. So, not only will you look etter, ut you cn lso e etter t every thletic pursuit in your sight. It won t e esy. Hrd work nd consistency re wht you need for growth nd improvement. Put simply, improving your physique nd performnce, long with your overll helth, requires severl trining components ecuse no single type of trining will ddress ll demnds. With tht relity in mind, it mkes sense tht tking mixed pproch to exercise progrmming n pproch tht uses the entire functionl spectrum of trining will give you etter results thn you d get y using only one trining method. The concept of functionl trining hs long een n re of gret confusion, t times even heted dete. As hot utton topic s it is, functionl trining is suject worthy of intelligent discussion, which is exctly wht chpter 1, Functionl-Spectrum Trining, provides. Chpter 1 defines wht functionl trining truly is, nd especilly wht it isn t. From there, you ll lern out the sources of the confusion nd seprte the sense from the nonsense. You ll discover the four types of foundtionl exercises in the functionl-spectrum trining system nd the enefits nd limittions of ech type of exercise. Every workout progrm in this ook uses ll four types of exercises. Chpter 2, Building Muscle, Incresing Strength, presents the three Ss of the functionl-spectrum trining system speed, strength, nd size tht the resistnce trining portion of ll the workout progrms in this ook will help you improve. It descries the scientific principles ehind the prcticl pplictions used in the functionl-spectrum trining system nd workout progrms to enhnce ech qulity. In chpter 3, Crdio Conditioning, you ll lern how to incorporte polrized trining to improve your endurnce to complement the speed-, strength-, nd size-oriented trining. Suprmximl intervl trining (SMIT), stedy-stte crdio, metolic conditioning protocols, nd vriety of exercise pplictions for ech protocol re presented. Chpters 4 through 7 detil trining for the upper nd lower ody, including the core. These chpters contin vriety of totl-ody exercise pplictions, cross-ody exercise pplictions, compound exercise pplictions, nd isoltion exercise pplictions using ll the trining tools medicine lls, rells, dumells, kettleells, cles, mchines nd ody weight. You ll lso lern out the Core 4 nd some common myths in core trining. vi

9 Prefce vii In chpter 8, Wrm-Up nd Cool-Down, you ll get vriety of wrm-up sequences nd self-mssge drills tht will ookend your workouts nd mke your trining well rounded. The workout progrms in chpter 9, Foundtionl Progrmming, will help you uild solid trining foundtion to ensure your ody is redy to sfely perform the more intense workouts using the three Ss of the functionl-spectrum trining system. Four phses of workout progrms ensure you egin with the pproprite workout phse for your current trining level. When you ve developed your trining se or if you re n dvnced exerciser, chpters 10, 11, nd 12 present five trining progrms, ech consisting of three workouts tht you cn do three, four, or five times per week. Becuse some people trin only twice per week, these chpters include three progrm vritions consisting of two workouts. The progrms in chpter 10, Performnce Progrmming, emphsize improvements in performnce while still hving concern for muscle. The progrms in chpter 11, Muscle Progrmming, emphsize improvements in muscle while still hving concern for performnce. The progrms in chpter 12, Performnce nd Muscle Progrmming, ddress oth without emphsizing one over the other. Keep in mind the titles of chpters 10 nd 11 refer to the min focus of the workout progrms in ech chpter, ut overll, the functionl-spectrum trining system is mixed-trining (i.e., hyrid) pproch. In ll workout progrms in chpters 10, 11, nd 12, you'll get mixture of exercise pplictions tht enhnce ech of the three Ss long with some crdio work. Wht seprtes the workout progrms in ech of these chpters is the order in which ech S is ddressed nd the mount of time you spend on ech, which cn e mnipulted sed on which physicl qulities the progrm emphsizes. Finlly, in chpter 13, Customizing Progrms for Personl Results, you ll review the five principles nd guidelines of sfety nd exercise selection you should pply, regrdless of trining gol, in order to tilor workouts to suit your needs nd to ensure tht you continue to chieve the est trining results whether you re using the workout progrms provided or designing your own workouts sed on the trining concepts nd techniques you ve lerned in this ook. Ech chpter cn e used s stnd-lone resource for scientificlly founded progrmming concepts nd trining techniques. If you re n inexperienced exerciser, you will pprecite the step-y-step presenttion on muscle nd performnce trining. If you re n dvnced exerciser, fitness professionl, or sport coch, you will certinly recognize the effectiveness of the trining methods nd will gin exciting new ides, insights, nd orgniztionl strtegies for hyrid trining. If you wnt the muscle nd the hustle while lso lerning wht will help you get the most out of your trining time nd enjoy every workout, red on.

10 ACKNOWLEDGMENTS viii This ook would not e possile if it weren t for my exercise models: Korin Sutton, Megn Supko, Jy Bozios, nd Jclyn Gough (who is lso my eutiful girlfriend who gives me unwvering support). Or if it weren t for my gret friend nd one of the est triners I know, Billy Beck, who llowed us to do the photo shoot t his fcility, the BB3 Trining Center in Weston, Florid. And the Humn Kinetics fmily with specil thnks to Justin Klug, Lur Pullim, Neil Bernstein, Nicole Moore, nd Sue Outlw for giving me the opportunity to shre piece of myself nd the Performnce University trining concepts nd techniques with the fitness world. It s truly n honor to work with these professionls in ringing this project to life. And to ll the people in the fitness nd performnce trining field or relted fields, I owe them det of grtitude for their friendship, continued support of my work, nd help in my professionl growth, I m reminded tht there s no such thing s self-mde person: Mrc Sptro, Kte Grevey Blnkenship, John Rllo, John Cvliere, Gry Stsny, Mrk Simon, Jmes Binky Jones, Ryn Mckin, Rick Desper, Nick Clyton, Brd Schoenfeld, Jim Kielso, Bert Sorin, Richrd Sorin, Peter Bognnno, Andrew Connor, Mtt Pulson, Mike T. Nelson, Mike Btes, Ryn Ketchum, Nick Bromerg, Lindsy Vstol, Eric Cressey, Jonthn Ross, Bret Contrers, Aln Argon, Lou Schuler, Luke Johnson, Chris Burgess, Mrk Comerford, Bo nd Ron Rossetti, Greg Presto, Sen Hyson, Vince McConnell, Billy Beck, Json Silvernil, Lrs Avemrie, Bill Sonnemker, Cssndr Forsythe, Dvid Brr, Justin Kompf, Spencer Ndolsky, Jose Antonio, Gunnhildur Vilergsdóttir, Helgi Gudfinnsson, Jmes Fell, Tony Gentilcore, Dn Blewett, Jennifer Widerstrom, Amy Rushlow, Aleish Fetters, Dve Prise, Stephen Holt, Mrie Spno, Dvid Jck, Chrles Stley, Quinn Sypniewski, Luk Hocevr, Jonthn Goodmn, Cludi Micco, Espen Arntzen, Slly Tmrkin, Steve Wetherford, Jum Irki, Andrew Heffernn, Jose Seminrio, John Spencer Ellis, Bryn Krhn, Stcey Veronic Schedler, Siill Aukhled, Adm Bornstein, Ann Gilert, Ethn nd Liz Bend, Lee Boyce, John Medows, Nick Ng, Jonthn Mike, Kr Silv, Roert Linkul, Per Gronns, Michel Ester, Ry Klerck, Sen Huddleston, Lvny Krishnn, Ryn Huether, Jen Sinkler, Jmes Krieger, Kimerly Mills, Louie Gurino, Brndon Poe, Nick Collis, Lis Steuer, Ann-Mrie Sccurto, Chd Lnders, Jennifer Cvllero, Ben Brewster, Susn Singer, Leh Lyons, Dvid Crump, Ro Simonelli, Denn Avery, Pul Christopher, nd Joe Drke. I m sure there re people tht I m leving out whose nmes deserve to e on this list. And, I owe those people ig hndshke nd hug. Tking existing ides nd uilding something new with it or putting your own spin on it is just how rt works. And trining is the rt of pplying the science. So, if you uild chir you certinly don't owe the first chir uilder money, ut you do owe those tht cme efore you nd influenced you your grtitude nd recognition for pving the wy. Tht sid, there hve een severl people tht hve influenced my trining pproch nd philosophies: Bruce Lee, Mel Siff, Jun Crlos Sntn, Pul Chek, Mrk Comerford, Gry Gry, Vern Gmett, Mike Boyle, Alwyn Cosgrove, Gry Cook, nd Michel Clrk. There s plenty tht I disgree with from ech of these individuls some more thn others ut tht doesn t chnge the fct tht the informtion ech of these people hs worked hrd to provide hs influenced me in some wy, shpe, or form. I lso owe ig det of grtitude to everyone t Reeok, Hylete, Sorinex Exercise Equipment, nd VersClimer for supporting my work over the yers nd for providing me with the est fitness pprel nd trining equipment on the plnet. Finlly, I thnk ll of my clients pst, present, nd future for llowing me to continue to do wht I love.

11 PART I Principles nd Rtionle

12 This pge intentionlly left lnk.

13 1 Functionl-Spectrum Trining Resistnce trining is multifctoril endevor tht helps thletes chieve multiple gols. If done right, it not only improves the thlete s overll helth, ut lso uilds oth muscle nd generl thletic cpility. When pursuing these multiple gols, one cn chieve etter trining results y tking mixed pproch thn y using only one type of exercise; in fct, the est results re chieved y using the entire functionl spectrum of resistnce exercise. For this purpose, I hve developed the functionl-spectrum trining system, which forms the foundtion of this ook. The system uses four primry types of resistnce-trining exercise: totl-ody power, cross-ody, compound, nd isoltion. Ech of these types, much like ech unique style of mrtil rts trining, enefits the thlete in res where the other types fll short. In order to tlk out the system in greter depth, we must first define the word functionl in terms of exercise nd performnce. Wht Is Functionl Trining? The word functionl is commonly used in the fitness nd performnce-trining community. The prolem is does nyone relly know wht it mens in reltion to strength nd conditioning? Despite the uncertinty, however, let s not fll for the nonsense (put forth y mny triners nd coches) tht functionl is meningless just ecuse "it mens different things to different people." The word strength lso mens different things to different people, ut no one sys it's meningless. The different tretment given to these two words cretes logicl inconsistency. To cler the ir, let's void lindly repeting wht others re sying nd strt thinking with consistent logic. In school, we were tught to understnd word s mening y looking it up in the dictionry not y mking up our own definition. Tht would cuse chos nd confusion, which is the cse with the often-contrdictory wys in which functionl is used in the fitness nd performnce trining community. To resolve tht confusion, functionl is used in this ook not s uzzword ut in mnner consistent with its ccepted, dictionry definition. When the word is used in tht wy, the term functionl trining refers to meningful, legitimte, nd fundmentl trining concept. Let s strt y defining exctly wht functionl trining is nd wht it is not. The word functionl pplies to something tht hs specil tsk or purpose; therefore, the term hs nothing to do with wht n exercise looks like or with the type of equipment used to perform it. Rther, functionl trining for improved humn performnce involves pplying the principle of specificity to improve in specil (i.e., specific) thletic ctions (i.e., tsks). 3

14 4 Building Muscle nd Performnce The principle of specificity holds tht dpttions to trining re specific to imposed trining demnds. For instnce, in order to mximize improvement in pushing performnce while stnding, you ve got to use stnding exercises for pushing. This is the cse ecuse the common ench-press nd the stnding-press ctions in sport involve very different ptterns of force production nd neuromusculr coordintion (more on this it lter). In short, it is legitimte to ger trining towrd improving specific, trgeted sport movements y working to improve specific force-genertion nd neuromusculr coordintion ptterns tht trnsfer into the trgeted movement ctions. In fct, this pproch is s legitimte trining concept s you cn get. Trnsfer for Improved Performnce The gol of exercise progrmming for enhnced humn performnce is to mximize trining trnsfer. Some exercises provide ovious nd direct trnsfer to improved performnce in sporting ctions nd overll functionl cpcity, wheres others provide less ovious trnsfer tht is, indirect trnsfer. Functionl cpcity is one s rnge of ility; in other words, higher functionl cpcity mens tht person cn perform roder rnge of specific tsks. Within this frmework, the four primry types of exercise ddressed in the functionl-spectrum trining system (gin, totl-ody power, cross-ody, compound, nd isoltion) re ech clssified s either specific or generl sed on how they trnsfer functionlly. These two ctegories of exercise specific nd generl offer different enefits; more specificlly, ech type enefits certin interdependent components of fitness nd performnce tht the other ctegory my miss. Specific Exercises Specific exercises provide ovious nd direct trnsfer to improved performnce nd functionl cpcity ecuse they re sed on the principle of specificity. Tht principle hs een defined s follows y Dr. Everett Hrmn in the Ntionl Strength nd Conditioning Assocition s Essentils of Strength Trining nd Conditioning (2000, 25-55) The concept of specificity, widely recognized in the field of resistnce trining, holds tht trining is most effective when resistnce exercises re similr to the sport ctivity in which improvement is sought (the trget ctivity). Although ll thletes should use well-rounded, whole-ody exercise routines, supplementry exercises specific to the sport cn provide trining dvntge. The simplest nd most strightforwrd wy to implement the principle of specificity is to select exercises similr to the trget ctivity with regrd to the joints out which movement occur nd the direction of the movements. In ddition, joint rnges of motion in the trining should e t lest s gret s those in the trget ctivity. (1) Specific exercises crete more idel environment thn generl exercises for enhncing the specific force-genertion nd neuromusculr-coordintion ptterns of the trgeted thletic movements. Generl Exercises Generl exercises re essentilly conventionl strength-trining exercises nd my consist of either compound or isoltion movements using free weights, cles, or

15 Functionl-Spectrum Trining 5 mchines. In most cses, generl exercises crete more idel environment thn specific exercises for stimulting increses in overll muscle strength nd size. Therefore, these pplictions offer generl trnsfer into improvements in humn performnce y incresing muscle hypertrophy, motor-unit recruitment, one density, nd connective tissue strength, which cn improve overll helth nd reduce injury risk. On the other hnd, ecuse these exercises do not necessrily reflect the specific force-genertion nd neuromusculr coordintion ptterns of mny common movements in thletics, their positive trnsfer into improved performnce potentil is less ovious. This fct hs led some personl triners nd coches into mistkenly leling them s nonfunctionl nd therefore not vlule. Tht is flse elief. Grnted, the further n exercise gets wy from replicting the specific force-genertion ptterns of given movement, the less directly it crries over to improving the neuromusculr coordintion of tht movement. However, this fct doesn't mke n exercise d, nd it certinly doesn't mke it nonfunctionl. It simply mens tht the less specific n exercise is, the more generl it is. For this reson, insted of referring to some exercises s functionl which implies tht others re nonfunctionl it is more ccurte (nd less confusing) to refer to exercises s either generl or specific. Ech of these types offers unique set of enefits tht trnsfers into improvements in performnce nd overll functionl cpcity. Common Confusion Associted With Specific Exercises Working on sport skills with specific exercises is not the sme thing s working to improve specific force-genertion nd neuromusculr coordintion ptterns, which trnsfer into trgeted thletic movements. Unwre of this distinction, some strength nd conditioning professionls dvise thletes nd clients to perform wht they cll sport-specific exercises or functionl exercises y ttching resistnce nd to the end of golf clu or hockey stick, for exmple, or shdow-oxing ginst nds strpped round the ck. Loding specific sport skills in this mnner mispplies the principle of specificity nd rests on misunderstnding of how to properly use specific exercises. In relity, improving one s ility to perform certin sport skills is not out replicting wht specific movement looks like ut out replicting the specific force-genertion ptterns involved in the movement pttern. In other words, when trining focuses only on wht n exercise looks like, one cn esily mke the mistke of loding sport-specific skills insted of working to improve the specific force-genertion ptterns used to perform sport movements. The prolem lies in the fct tht sport movement skills involve ccurcy components tht re not just similr ut exct. For exmple, consider studies of the use of weighted ts in sell. Contrry to generl pulic understnding, studies hve found tht the hevy t not only lters the tter's perceptions of t heviness nd swing speed, ut lso slows the tter s swing speed for s mny s five swings fter using the weighted t (2,3)! Sure, some sell plyers might prefer to wrm-up y using weighted t, ut the smrt ones will lso tke severl more swings with n unweighted t to normlize themselves efore stepping up to the plte. You cn test this effect for yourself: Shoot 10 free throws with regulr sketll, then tke 10 more shots with 2-to 4-pound (1 to 2 kg) medicine ll. You'll quickly find tht the fine-motor pttern (i.e., skill) used to throw the hevier ll ccurtely is completely different, nd your shots with tht ll will likely come up short until you hone the pttern. After shooting with the medicine ll, go ck to the norml sketll for 10 more shots. Your first few shots my go over the ckord ecuse shooting the much lighter sketll involves different fine-motor sequence thn shooting the medicine ll.

16 6 Building Muscle nd Performnce The Four Types of Resistnce Exercise Improving oth your physique nd your overll thletic ility is multifceted gol tht requires multifceted trining pproch. Tht is exctly wht the functionl-spectrum trining system ws developed to provide, nd the progrms presented in this ook show you how to crry it out. The following sections detil the qulities of ech of the four primry types of resistnce exercise used in this trining system, s well s their unique enefits, so tht you know why the exercises re used s they re in the trining progrms provided lter in the ook. Totl-Body Power Exercises Let's strt with simple eqution: power = strength speed. By definition, everything we do in life in or out of the gym, on or off the field of competition involves n expression of power. Whoever finished the mrthon first produced the most power. Whoever does the most push-ups in minute produces more power thn nyone who does fewer. If your grndfther used to tke two minutes to get up flight of stirs ut now, fter working out, cn do it in only one minute, then he's producing more power. To prevent confusion, I wnt to e specific out this: Just out everything you do in your trining cn improve your ility to generte power. The gol of these totl-ody power exercises, however, is specificlly to improve totl-ody explosive power. These exercises involve coordinted effort y the entire ody (the individul muscles dded together) to summte force in n explosive mnner. Athletic movements whether throwing punch; swinging t, clu, or rcket; or sprinting nd jumping re driven not y power generted in just one specific re of the ody ut y the comintion of individul muscles producing power in smooth, coordinted sequence. Totl-ody power exercises use s mny muscle s possile in sequentil nd explosive (i.e., fst) mnner to otin mximl force in wht I refer to s the three pillrs of power: Verticl or digonl power Horizontl power Rottionl power Though ech sport involves its own unique set of skills, these three pillrs of power provide the source for ll explosive ctions in thletics. Tht is, regrdless of the skill eing expressed, explosive sport movements involve totl-ody expression of power tht is primrily either verticl (or digonl), horizontl, or rottionl. Whether you re jumping up to ctch ll (the verticl or digonl pillr), pushing n opponent ckwrd (the horizontl pillr), or swinging golf clu (the rottionl pillr), your power is initited y the lrger, stronger muscle groups in the centrl prt of your ody, wheres the smller muscles of your extremities re used in fine movements nd coordintion (i.e., skills). Totl-ody power exercises re ctegorized s specific exercises, not ecuse they lod the specific skills required in ny given sport you ve lredy lerned why loding sport skills is mistke ut ecuse they replicte the force-genertion nd neuromusculr coordintion ptterns tht form the foundtion of ll explosive sport ctions. For exmple, the rottion sequence (i.e., the rottionl power pillr) is the sme for swinging n implement (such s rcket, clu, or t) s for throwing punch. Both ctions involve producing force from the ground up, eginning with the

17 Functionl-Spectrum Trining 7 legs nd hips, followed y the trunk, nd terminting with the rms, which hndle the ccurcy component (i.e., the individul sport skill). For this reson, tht sme force-production sequence is used in ll of the rottionl-power exercise pplictions included in the functionl-spectrum trining system. Therefore, totl-ody power exercises enhnce your ody s ility to summte force using ll of its levers legs, hips, torso, nd rms in n explosive mnner tht trnsfers directly (functionlly) into most explosive rotry ctions, regrdless of the individul sport skill eing executed. These totl-ody power exercises lso closely mtch the force-production ptterns of fst, llistic, sport-type ctions, which involve wht is clled triphsic muscle-firing pttern. Wheres slow movements produce single, continuous ctivtion of the gonist muscles (i.e., the muscles creting the movement), reserch hs shown tht performing the sme movements fst leds to triphsic muscle-firing pttern of predominntly urst-like muscle ctivtion (4,5,6). The triphsic muscle-firing pttern involves lternting ursts of muscle ctivtion in gonist nd ntgonist muscles (i.e., the muscles tht work counter to those muscles creting the movement). This sequence of ctivity egins with n gonist urst (AG1), which is followed 30 to 40 milliseconds lter y n ntgonist urst (ANT), which in turn is followed 30 to 40 milliseconds lter y nother gonist urst (AG2). Reserch findings indicte tht the triphsic muscle-ctivtion pttern is lwys present during fst, llistic movements. Therefore, the principle of specificity dicttes tht we incorporte fst, llistic exercises into trining in order to mximize our potentil to sfely nd effectively perform vriety of fst, explosive thletic movements. In short, the totl-ody power exercises used in the functionl-spectrum trining system enle you to trin nd potentilly refine the triphsic muscle-firing pttern involved in high-speed ctions, nd to enhnce your ody s ility to summte force in n explosive mnner, in ll directions verticlly (or digonlly), horizontlly, nd rottionlly. This is importnt ecuse reserch lso indictes tht power nd gility re direction-specific. As for oth men nd women, the single-leg verticl, horizontl, nd lterl jump tests mesure mostly different leg-power qulities. As result, they should not e used interchngely (7). Cross-Body Exercises The ntomicl chrcteristics of the humn ody dictte tht it commonly functions in crisscross mnner. More specificlly, the rm-nd-shoulder mechnism on one side links digonlly through the torso mechnism to the hip-nd-leg mechnism on the opposite side. Consider, for exmple, the motions used in wlking, running, punching, throwing, nd tting. Such cross-ody linkges re foundtionl to humn functioning nd thus re lso ig prt of thletic movement. For this reson, vriety of cross-ody exercises re incorported into the functionl-spectrum trining system, in which they re clssified s specific exercises Cross-ody ctions involve specific musculr reltionships, which re often referred to y mens of certin terms, such s the serpe effect (8), nd the posterior olique sling (9). The serpe effect ws term coined to descrie the digonl prestretch of four pirs of muscles (rhomoids, serrtus nterior, externl oliques, nd internl oliques) tht occurs when rotting the shoulders nd hips in opposite directions. The pre-stretch of these four pirs of muscles cretes snp-ck effect (like snpping ruer-nd), which increses force production nd movement efficiency in rottionl ctions such s throwing or kicking.

18 8 Building Muscle nd Performnce Similrly, the posterior olique sling is term used to descrie the interction of the ltissimus dorsi with the opposite gluteus mximus nd iceps femoris through the thorcolumr fsci nd erector spine during rottionl ctions nd locomotion (i.e., wlking, running, etc.) On roder scle, when we tke into ccount the entirety of the musculr reltionships responsile for the humn ody s vrious cross-ody ctions (which certinly involve more ntomicl reltionships thn those identified within ny such terms like the ones just descried), we cn refer to the collective interction etween these reltionships s the ody s X fctor. The unique enefit offered y the vriety of cross-ody exercises provided in this ook lies in the consistency etween these exercises nd the ptterns of force genertion nd neuromusculr coordintion tht commonly occur when movement involves the ody s X-fctor linkges. In tht, these exercises use movements tht involve single-rm loding or offset loding (e.g., two unevenly-loded dumells) which either crete rottion or force you to resist rottion from vrious stnces. Although trditionl compound exercises (e.g., rell squt, rell ench press) cn help strengthen the entire ody, they re not idelly suited for improving coordintion of the X-fctor linkges. This relity is highlighted in reserch (10) compring the single-rm stnding cle press ( cross-ody exercise) nd the trditionl ench press ( compound exercise). The study found tht performnce in the single-rm stnding cle press is limited not y mximl muscle ctivtion of the chest nd shoulder muscles, ut y the ctivtion nd neuromusculr coordintion of the torso muscles. In other words, the limiting fctor when pushing n offset lod or with single rm from stnding position the position nd mnner from which field, court, nd comt thletes commonly push during competition is the stiffness of the torso muscles tht mintin ody position nd enle coordintion of the hips nd shoulders while stilizing the forces creted y the extremities (rms nd legs). Grnted, stnding cross-ody movements lso rely on strength in the shoulder nd chest musculture. This is true, for instnce, of the stnding single-rm cle press, which more closely resemles the stnding push ctions of thletics thn does the ench press. However, in such cross-ody movements, force genertion is still limited primrily y whole-ody stility, s well s joint stility (10). In short, different lod plcement nd ody position during n exercise chnges the force genertion nd neuromusculr coordintion demnds of the exercise. Cross-ody exercises utilize different type lod plcement nd ody position thn compound exercises. The specific force genertion nd neuromusculr coordintion demnds of performing cross-ody exercises more closely replicte those of thletic movements (e.g., running, punching, throwing, tting, golfing, etc.), therefore using cross-ody exercises dds more specificity to one s trining. Compound Exercises Simply put, compound exercises re multijoint movements tht involve severl muscle groups. These exercises consist primrily of trditionl strength nd odyuilding lifts, such s squts, dedlifts, ench presses, chin-ups, nd rows. Compound exercises cn e clssified s generl exercises ecuse they don't necessrily reflect ny specific force-genertion ptterns. Rther, they indirectly enefit functionl cpcity y incresing muscle mss, motor-unit recruitment, one density, nd connective-tissue helth. Some coches nd triners, usully those with powerlifting is, sy something like the following: "Don't worry out replicting force-genertion nd neuromusculr

19 Functionl-Spectrum Trining 9 ptterns of specific thletic movements. Just get strong in the sic compound lifts nd you'll e more thletic." Improving strength in generl compound lifts solutely does contriute to improved sport performnce, which is why these lifts ply n integrl role in the functionl-spectrum trining system. With tht in mind, let's quickly discuss wht some strength coches would hve you do to improve your strength in (for exmple) the ench press. In ddition to improving your ench press technique, they'd hve you do lots of ench-press vritions (e.g., close-grip, wide-grip, two- or three-ord) nd perform the ench press using chins or nds t vrious speeds, with vrious lods, nd in vrious rep rnges. These exercises re ll commonly referred to s "ssistnce exercises" ecuse they help you improve ench-press performnce y replicting the specific force-genertion nd neuromusculr coordintion ptterns involved in the ench-press movement. The sme principle pplies to ssistnce exercises used y powerlifters to mximize their strength in the squt or dedlift. Tht is, they ll replicte the specific force-genertion nd neuromusculr coordintion ptterns of the movement they re supposed to e ssisting. Surely, however, you don't think tht using ssistnce exercises to improve performnce in specific movement pttern pplies only to the ench press, squt, nd dedlift? Indeed, this very sme wisdom used y powerlifters is lso used in the specific exercise pplictions included in the functionl-spectrum trining system (i.e., the totlody power exercises nd the cross-ody exercises) to improve trget movements in vriety of sports. In short, specific exercise movements re used essentilly s ssistnce exercises for the specific movement ptterns tht form the foundtion of thletics. As you cn see, using generl exercises to get igger nd stronger does help you improve your overll thletic ility nd functionl cpcity. But this pproch hs its limittions, which is why the functionl-spectrum trining system lso incorportes specific exercises to produce enefits in the res where the generl exercises fll short. Still, mny triners nd coches who prech to thletes tht they should just get strong in the sic lifts nd not worry out replicting force-genertion nd neuromusculr coordintion ptterns of specific, trget movements of thletics re often the sme people who tell thletes to void using mchines ecuse they don t resemle the movement ptterns involved in thletics. Now if tht isn t the king of ll trining contrdictions, I don t know wht is! Isoltion Exercises Isoltion exercises re single-joint movements tht focus on individul muscle groups. These exercise pplictions consist primrily of clssic odyuilding exercises, such s iceps curls, triceps extensions, shoulder rises, nd mchine-sed exercises (e.g., leg extensions nd hmstring curls). Like compound exercises, isoltion exercises re clssified s generl exercises in the functionl-spectrum trining system ecuse they don't necessrily reflect specific force-genertion ptterns. Insted, they indirectly enefit functionl cpcity y incresing muscle mss, motor-unit recruitment, one density, nd connective-tissue helth. In ddition, oth isoltion nd compound exercises cn help you improve your overll helth nd physique. Mny triners nd coches clim tht they don't use odyuilding concepts (e.g., isoltion exercises focused on specific muscles to enhnce muscle size) ecuse they don't wnt their thletes to ecome overly muscle-ound nd less thletic like

20 10 Building Muscle nd Performnce mny odyuilders. This view, however, lcks certin sense of relity. Doing some iceps curls nd leg extensions doesn t utomticlly turn you into professionl odyuilder ny more thn doing sprints on trck turns you into n Olympic sprinter. Nor is the centrl nervous system so frgile tht performing few of isoltion exercises or few on weight mchines per week could somehow undercut the functionl ilities nd movement skills cquired from long hours of sport prctice nd competition. You see, it s not tht odyuilding (i.e., size) trining concepts mke you less thletic; rther, it s tht if ll you do is odyuilding, then you ll ecome less thletic simply ecuse you re not lso regulrly requiring your ody to do thletic ctions. As the old sying goes, If you don t use it, you lose it. However, you won't lose thletic ility if you regulrly do thletic ctions while integrting some generl odyuilding concepts. This is precisely why the functionl-spectrum trining system uses vriety of specific exercises (e.g., totl-ody power exercises nd cross-ody exercises) in conjunction with generl exercise pplictions (e.g., compound nd isoltion exercises). In ddition, chpter 2 presents three resons tht using odyuilding concepts to get igger cn help you improve your overll thletic performnce. The field of trining nd conditioning hs gone from viewing muscles purely in isoltion to recognizing more integrted movement ptterns tht show how muscles coordinte to crete movement, oth in thletics nd in ctivities of dily living. As result, some hve dvised us to trin movements, not muscles, in order to direct people wy from the generl, muscle-focused odyuilding style of trining nd towrd specific, movement-focused performnce-sed trining pproch. However, s you ve now lerned, these rguments out specific versus generl (i.e., movement focused versus muscle focused) re ridiculous ecuse they re like rguing out whether you should et vegetles or fruits. Avoiding one or the other will leve your diet deficient. This is why nutrition experts lwys encourge eting colorful diet with vriety of oth vegetles nd fruits ecuse they ll hve different rtio of vitmins nd minerls. Similrly, trining pln tht exclusively focuses on either generl or specific exercises leves some potentil enefits untpped since ech method offers unique trining enefits the other lcks. In contrst, trining pln tht comines oth specific nd generl methods one tht utilizes ll four types of resistnce exercises enles you to chieve superior results y helping you uild more thletic ody tht s got oth the hustle nd the muscle you seek. You now understnd the exercise components used in the functionl-spectrum trining system. You lso recognize tht improving your overll helth, physique, nd performnce requires multiple exercises components. With this foundtion in plce, we cn now discuss how to use the vrious exercise components to gin muscle nd increse strength nd speed.

21 2 Building Muscle, Incresing Strength This chpter gives you the three Ss of the functionl-spectrum trining system: speed, strength, nd size. Like the trining system s whole, the specific workout progrms in this ook will help you improve these three qulities. Both the overll system nd the prticulr workout progrms enle you to trin through spectrum of movement speeds nd lods in order to enhnce your explosiveness, improve your strength, nd increse your muscle. The Three Ss of the Functionl-Spectrum Trining System This section explores ech of the three Ss speed, strength, nd size to help you understnd exctly wht ech qulity is. It lso ddresses the scientificlly founded principles ehind the prcticl exercise pplictions used to enhnce ech qulity. Movement-Speed Trining In the context of this ook, movement-speed trining focuses on improving your rte of force development tht is, how quickly you cn use your strength. Rememer: power = strength speed. Therefore, the exercises used to improve your movement speed re the totl-ody power exercises. The hevier the lod you re working ginst, the slower your movement ecomes. For this reson, the principle of specificity dicttes tht, in order to do ll you cn to improve your explosive power, you don t just do exercises tht involve moving ginst high lods (i.e., strength exercises). You lso do exercises tht require you to move t high speeds. As you my recll from chpter 1, dpttions to trining re specific to the demnds tht the trining puts on the ody. Therefore, regulrly performing exercises tht require you to move fst in certin directions mkes your ody more cple of moving fst in those or similr directions. With this principle in mind, the functionl-spectrum trining system includes exercises for ech of the three pillrs of power verticl (or digonl), horizontl, nd rottionl in order to improve your functionl cpcity y enhncing your cpility to move fst in multiple directions. 11

22 12 Building Muscle nd Performnce Since the gol is to move fst, the exercises provided in this ook for improving totl-ody power (i.e., movement speed) use lods tht re not hevy (reltive to the lods used to improve strength). In fct, they involve very light lods (sometimes just ody weight), ut they demnd tht you move t high speed s fst s you cn. In ddition to trining movement speed, we lso need (s ddressed in chpter 1) to etter dpt to nd potentilly refine the triphsic muscle-ctivtion pttern used only during fst, llistic thletic movements. One of the est workout methods to chieve oth of these gols is to perform medicine-ll throwing exercises. When throwing the ll, unlike when lifting weights, you don t hve to slow down t the end of the rnge of motion; you cn just let the ll fly. Therefore, simply throwing the ll in different directions (rememer, power is direction specific) trins your ody to generte explosive power without putting on ny rkes. Also, wheres Olympic weightlifting cn e difficult to lern nd trins only in the verticl or digonl power pillr, the explosive medicine-ll throwing exercises provided in this ook re esy to lern nd require you to move fst nd explosively in ll three pillrs of power (s descried in chpter 1). To do so, the functionl-spectrum trining system nd the vrious specific workout progrms use vriety of medicine-ll throwing exercises throwing either ginst wll or into open spce (e.g., field or prking lot) to help you ecome more explosive nd therefore more powerful nd thletic. With this system, then, unless you re limited to outside workouts nd the wether is horrile, you hve no excuse not to get the most out of your trining! All you hve to do is find plce where you cn throw medicine ll ginst wll, nd oth of these pieces of equipment re cost effective nd esy to come y. Movement-Strength Trining Trining for improved strength mens improving one s cpility to produce force in vrious movements. Put simply, the more force you cn produce in given movement, the stronger you re in tht movement. Like power, strength is tsk specific; therefore, the further n exercise gets wy from the specific force-genertion nd neuromusculr coordintion ptterns of given movement, the less directly it crries over to tht movement. A stted in chpter 1, this fct in no wy mkes the exercise d, nd it certinly doesn t mke it nonfunctionl. It simply mens tht the less specific n exercise is, the more generl it is. Tht sid, the functionl-spectrum trining system incorportes wide vriety of cross-ody nd compound exercises to help you improve your functionl cpcity y developing strength in vrious movement ptterns, directions, nd ody positions. Rememer, if you cn perform roder rnge of specific tsks, you possess higher functionl cpcity. This reltionship is crucil ecuse you don t wnt your ody to e merely more dpted to limited numer of gym-sed exercise movements (only Olympic lifters nd powerlifters need to specilize in specific exercise movements). Insted, you wnt your ody to e more dptle so tht you cn successfully tke on vriety of physicl demnds. Although trining for strength gins nd trining for size gins (i.e., hypertrophy) re certinly not mutully exclusive, the size strength continuum is chrcterized y some importnt differences etween the two. Although oth involve creting mechnicl tension on the muscles, strength trining is gered towrd incresing force production. Size trining, on the other hnd, is gered towrd getting muscle pump

23 Building Muscle, Incresing Strength 13 nd creting microscopic dmge in the muscle, which cuses the muscle to repir itself nd grow lrger (more on this in the next section). When trining for strength, the rule of thum clls for keeping reps low nd the resistnce lod high; in prcticl terms, this rule mens using weight lod tht llows you to perform only 1 to 5 reps. In ddition, strength work tht is truly low-rep is highly neuromusculr. If you think of your ody s computer, then strength trining is gered more to upgrding your softwre (your centrl nervous system, or CNS) thn to upgrding your hrdwre (your muscles). In contrst, trining for size is gered more to upgrding your ody's hrdwre ones, connective tissues, nd, of course, muscles. In short, strength trining involves teching your CNS how to ring more muscle into the gme y incresing motor-unit recruitment. Muscle-Size Trining The rule of thum in trining for size clls for using more reps nd lower lods thn when trining for strength. In prcticl terms, this pproch mens using weight lod tht llows you to perform out 9 to 15 reps per set; performing 6 to 8 reps per set serves s nice middle ground etween the generl strength rnge nd the generl size rnge. Although ll types of trining cn provide neurologicl enefits especilly erly on the gol of trining for size is more physiologicl thn neurologicl. In fct, contrry to populr elief, incresing muscle size depends not on the specific exercises you do ut on the specific physiologicl stimulus you crete. To uild muscle, you need to crete trining stimulus tht elicits the three mechnisms for muscle growth (i.e., hypertrophy): mechnicl tension, muscle dmge, nd metolic stress (1). Mechnicl tension: This tension is exerted on the muscles from movement nd externl lods to reduce, produce, or control force. Muscle tension cn e creted either y lifting hevy lods for lower volumes (i.e., lower numers of reps) or y lifting medium lods for higher volumes (i.e., higher numers of reps). Therefore, either cn crete stimulus for muscle growth (2). Muscle dmge: Muscle fiers generte tension during the ction of ctin nd myosin cross-ridge cycling. The ctin nd myosin filments re proteins tht crete cross ridges nd re responsile for the contrctions (i.e. shortening) of muscle fier. With this in mind, the term muscle dmge refers to muscle-tissue microters tht occur when working muscles tire nd struggle to resist the weight while the muscle fier is lengthening eccentriclly. This cn cuse the ctin nd myosin to e forcily ripped prt, therey cusing dmge. This dmge often leds to delyed-onset muscle soreness (DOMS) fter n intense exercise session. It s importnt to note tht soreness is not needed for muscle development (3). Metolic stress: Incresing time under tension (TUT) increses metolic stress nd gives you incredile pump, or muscle-cell swelling. This swelling cn cuse oth n increse in muscle-protein synthesis nd decrese in protein rekdown, which re essentil components of the process y which the ody repirs nd grows muscle tissue fter exercise (4,5,6). Reserch shows tht mximizing TUT y lifting lower lod to (or ner) filure produces hypertrophy (i.e., gin in muscle size) similr to tht produced y lifting hevy lod to filure (7).

24 14 Building Muscle nd Performnce Three Wys Bodyuilding Cn Improve Athletic Performnce It's well estlished tht getting stronger cn help your overll thletic performnce. Here re three specific wys in which using strength trining nd odyuilding concepts to get igger tht is, to increse muscle size cn indirectly trnsfer into improved performnce. 1. Stronger From Your Feet Unless you're rce-cr driver, it is crucil for you s n thlete to e strong from stnding position. More specificlly, the sme study we discussed in the cross-ody exercises section of Chpter 1, which compred the single-rm stnding cle press nd the trditionl ench press, not only showed tht the two ctions involve very different force-production nd neuromusculr-coordintion ptterns, ut it lso demonstrted tht in stnding position, one s horizontl pushing force is limited to out 40 percent of ody weight, rther thn your ench press (8). This tells us tht it's mthemticlly nd physiclly impossile for nyone to mtch, or even come close to replicting wht they cn ench press in push from stnding position. It lso tells us tht the hevier you re, the more horizontl nd digonl pushing force you cn produce from the stnding position (regrdless of your weightroom numers) ecuse you hve more odyweight from which to push. Although it s cler the ench press is one of the most overemphsized nd misunderstood exercises in the sports performnce world, this isn't to deny tht developing stronger ench press cn help your stnding push performnce. Rther, these results indicte tht lso getting igger (gining weight) cn help you etter use your strength y providing greter pltform from which to push ginst your opposition. It cn lso give you etter chnce to void getting knocked over or knocked off lnce. So, putting on 20 pounds of muscle mss it is rrely good to gin weight in the form of extr ody ft through hypertrophy trining (i.e., odyuilding) cn give you more push-force production ility (i.e., strength) from your feet. To summrize, the functionl-spectrum trining system nd its ssocited workout progrms include exercise pplictions for ech of the three Ss in order to help you updte your ody s softwre (neurologicl efficiency) nd improve your ody s hrdwre (muscle mss) to ccommodte the enhnced softwre. Progrmming Strtegies for the Three Ss Now tht you hve cler understnding of the trining principles ehind ech of the three Ss, we cn tlk out the prcticl progrming strtegies tht put those principles into prctice nd help us to enhnce speed, strength, nd size. Vrying the Order nd Volume of the Three Ss It is generlly considered pproprite to plce the most neurologiclly demnding exercises (i.e., exercises in the movement-speed ctegory) erliest in the trining progrm ecuse they require the most coordintion nd concentrtion nd re therefore the most ffected y mentl nd physicl ftigue (9). For this reson, the exercises in the speed nd power ctegory re plced first in oth the performnce trining progrms nd the

25 Building Muscle, Incresing Strength Hrder Hitting In similr vein, nother study, this one focused on sell pitchers, found tht incresed ody weight is highly ssocited with incresed pitch velocity (10). In other words, pitchers who weighed more tended to throw the ll fster thn those who weighed less. Since throwing nd striking re similr totl-ody ctions oth summte force from the ground up this finding out pitching correltes with wht we see in comt sports. All other things (e.g., technicl ility) eing equl, igger thletes simply tend to punch (nd throw) hrder thn their smller counterprts do ecuse they hve more odyweight ehind their punches (nd throws). This gives them greter pltform (more weight into the ground) from which to generte force nd use their power. Now, if you're someone who worries out gining too much muscle, here s something to think out: Although gin of 10 pounds (4.5 kg) of muscle mss constitutes significnt increse, tht dditionl muscle is not so noticele if it is spred throughout the ody. 3. Better Aility to Dissipte Impct Force (More Body Armor) Physics tells us tht lrger surfce re dissiptes impct force nd virtion etter thn smller surfce re of the sme stiffness. In thletic terms, igger muscle mss etter dissiptes the impct force nd virtion cused y events such s flling, getting punched, nd tking or delivering footll hit. To go into it more detil, the wy to etter dissipte force is to spred it out over greter re so tht no single spot ers the runt of concentrted force; one good exmple is n rch ridge. Accordingly, those who wish to improve functionl cpcity nd prticipte in impct sports should consider odyuilding exercises oth for the physique enefits nd s wy to uild the ody's physiologicl rmor. In fct, lrger muscle not only helps dissipte externl impct forces ut lso the stge for incresed force production (y upgrding your hrdwre), provided tht your centrl nervous system (your softwre) cn muster the neurl chrge to mximize it! performnce-nd-muscle trining progrms provided in this ook. However, these sme exercises re plced lst in the muscle-trining progrms, which focus on mximizing your ility to execute the exercises in the strength nd size ctegory ecuse they re more directly relted to creting stimulus for improved muscle growth. In other words, one of the iggest differences etween the performnce workout progrms nd the muscle workout progrms lies in the choice of which exercise ctegory you do first (when you re freshest) nd which you do t the end of the workout (when you re more ftigued). Still, ll three progrm types use strength exercises erlier in the workout thn size exercises (see tle 2.1). This pproch reflects the fct tht high-lod, strength-oriented exercise pplictions re generlly more neurologiclly demnding thn size-oriented (i.e., odyuilding) exercise pplictions, which involve medium lods. In ddition, s you cn see in tle 2.2, nother difference etween functionl-spectrum muscle-trining progrm nd functionl-spectrum performnce-trining progrm involves the numer of exercises plced in the speed nd power ctegory nd in the size ctegory. Specificlly, the performnce progrms use the most exercises in the speed nd power ctegory nd the fewest in the size ctegory, wheres the muscle progrms reverse tht pttern.

26 TABLE 2.1 Progrm Comprison: Pulling Exercises Performnce progrm 1: workout A pulling Muscle progrm 1: workout A pulling SPEED STRENGTH SPEED Medicine-ll step-ndoverhed throw Medicine-ll front-scoop horizontl throw 30-yrd shuttle Brell ent-over row Performnce nd muscle progrm 1: workout A pulling Medicine-ll step-ndoverhed throw Medicine-ll front-scoop horizontl throw STRENGTH SIZE STRENGTH One-rm cle row Lening lt pull-down One-rm cle row Wide-grip seted row Suspension iceps curl Bent-over dumell shoulder fly One-rm cle row SIZE SPEED SIZE Wide-grip seted row Suspension iceps curl Bent-over dumell shoulder fly Medicine-ll step-ndoverhed throw Lening lt pull-down Wide-grip seted row Dumell iceps curl Bent-over dumell shoulder fly TABLE 2.2 Progrm Comprison: Lower-Body Exercises Performnce progrm 1: workout B lower ody nd core Muscle progrm 1: workout B lower ody nd core Muscle nd performnce progrm 1: workout B lower ody nd core SPEED STRENGTH SPEED 25-yrd-dsh Trp-r squt 25-yrd dsh 180-degree squt jump with cross-rm drive A snil STRENGTH SIZE STRENGTH Trp-r squt A snil Mchine leg press Leg lowering with nd Trp-r squt A snil 45-degree hip extension Dumell plnk row Brell clf rise One-leg one-rm dumell Romnin dedlift SIZE SPEED SIZE One-leg one-rm dumell Romnin dedlift Dumell plnk row Bench step-up Leg lowering with nd 45-degree hip extension 180-degree squt jump with cross-rm drive One-leg one-rm dumell Romnin dedlift Dumell plnk row Bench step-up Leg lowering with nd 45-degree hip extension Brell clf rise 16

27 Building Muscle, Incresing Strength 17 Vrying Sets nd Reps for Better Gins Chpter 1 suggests tht rguing out which type of resistnce-trining exercise is est for uilding muscle nd performnce is just s ridiculous s deting whether you should et only fruits or only vegetles for nutrition. Similrly, the scientific evidence on nd reps tells us tht nother dete we shouldn t e hving is whether to use high-lod or high-volume lifting. Rther, the smrtest pproch is to incorporte oth hevy-lod, low-volume work nd lighter-lod, higher-volume work in n undulting fshion. In short, it s est to think out the types of resistnce trining exercise nd the nd reps you use in the sme wy tht you think out your nutrition: Mke sure to get enough vriety, ecuse ech type offers unique trining or nutritionl vlue tht the other type doesn t. The trining system nd workout progrms provided in this ook enle you to incorporte not only the full spectrum of exercise types ut lso full spectrum of set nd repetition rnges. This vriety is the reson tht they cn e so effective t helping you improve your strength, your size, nd your speed (i.e., explosiveness). For instnce, reserch hs shown tht dily vritions in intensity nd volume ( nd reps) re more effective thn weekly volume vritions for increses in mximl strength; they my lso led to greter gins in muscle size (11,12,13,14). Mixing your nd reps in this mnner throughout the week is commonly referred to s dily undulting periodiztion. The term periodiztion refers to form of workout plnning tht systemticlly vries the cute vriles of trining (e.g.,, reps, lods, rest) t regulr intervls. This ook includes three chpters tht present functionl-spectrum workout progrms (chpters 10, 11, nd 12). Chpter 10 fetures workout progrms emphsizing speed nd strength gins, chpter 11 emphsizes gins in muscle size, nd chpter 12 occupies nice middle ground. In this chpter, I ve indicted very generl rep rnges for focusing on strength or size trining, nd these rnges re emphsized in the corresponding workout progrms presented lter in the ook. Recll, however, tht muscle growth cn result from using the lower rep rnges generlly ssocited with strength uilding, nd strength increses cn result from using the higher rep rnges generlly ssocited with size (i.e., hypertrophy). Agin, the two types of trining ren t mutully exclusive; in fct, incresing strength cn help you etter recruit your muscles when focusing on size, nd incresing size long with connective-tissue strength cn help you lift hevier lods. Therefore, regrdless of whether given workout progrm emphsizes strength or size, ll of the full-spectrum trining progrms incorporte some dily undulting vritions in nd reps long with some liner-sed strength trining where, ech week, you perform more weight for the sme mount of reps, or perform more reps using the sme mount of weight you did in the workout previously. In short, there re two wys to get stronger nd uild gret-looking ody tht cn get things done: neurologiclly nd physiologiclly. Both pproches re ddressed y the functionl-spectrum trining system, which helps you reprogrm your ody's softwre nd improve its hrdwre for more muscle nd etter performnce cpility. You now understnd the three Ss of the functionl-spectrum trining system. You lso know the principles for improving ech element, s well s the enefit of using dily undulting vritions in nd reps. With tht foundtion in plce, it s time to exmine the crdio-conditioning component of this trining system.

28 This pge intentionlly left lnk.

29 PART II Exercises

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31 3 Crdio Conditioning To complement the trining gered to speed (power), strength, nd size, the functionl-spectrum trining system lso incorportes polrized trining to improve your crdio conditioning. Polrized trining, which originted in the ren of endurnce trining, involves trining t either low intensity (eroic work) or high intensity (neroic work) nd minimizing the trining time devoted to moderte-intensity work. Reserch shows polrized trining to e more effective thn medium-intensity work t improving eroic performnce (1). For exmple, in one study, prticipnts who used polrized trining improved their 10K rce times y n verge of 41 seconds more thn those who emphsized more moderte trining (i.e., t level etween high intensity nd low intensity). The groups spent out the sme mount of time on high-intensity trining; the only thing tht differed ws how much time they spent in the low- nd moderte-intensity rnges (2). Polrized trining is now ttle-tested concept in the endurnce trining world. It is dpted in the functionl-spectrum trining system to help thletes nd thletic-minded individuls increse their eroic (i.e., crdio) cpcity nd improve their conditioning, which is their ility to resist ftigue during neroic ctivity. You see, the trining methods used for strength nd power in the functionl-spectrum system (covered in chpters 1 nd 2) re gret for improving your strength nd explosive power, ut they re not designed to directly improve your power endurnce. This cpcity enles you to produce the sme level of power for longer time idelly, for the length of competition. In other words, the power-trining nd strength-trining methods discussed in chpters 1 nd 2 help you pek your power in short ursts, ut they don t prepre you to go five rounds or et your opponent to the ll t the end of the fourth qurter. To fill tht gp, the functionl-spectrum crdio-conditioning protocols provided in this chpter re just wht the doctor ordered to help you outlst the competition. Types of Crdio Conditioning The functionl-spectrum crdio-conditioning spect of the workout progrms provided lter in this ook incorportes three methods: Suprmximl intervl trining Stedy-stte crdio trining Metolic conditioning protocols These methods re detiled in the following sections. 21

32 22 Building Muscle nd Performnce Suprmximl Intervl Trining Even if you re fmilir with high-intensity intervl trining (HIIT), you my not e fmilir with suprmximl intervl trining (SMIT), which my e more effective t improving fitness nd performnce. One study found greter improvements in meter time-tril performnce fter SMIT thn fter continuous running; In short, the results demonstrted tht SMIT worked etter in improving shorter nd longer distnce performnce thn doing oth HIIT nd continuous running (3). To etter understnd how to use SMIT nd HIIT, for tht mtter you must understnd the differences etween the two. HIIT involves interspersing high-intensity work (exercise) intervls performed t 100 percent of your V. O 2 mx with either ctive-recovery (i.e., low-intensity) phses or pssive-recovery phses (e.g., stnding or sitting firly still). SMIT, on the other hnd, involves interspersing mximl-intensity (ll-out) ursts of work (exercise) intervls performed t more thn 100 percent of your V. O 2 mx with pssive-recovery phses. Now, if you re not fmilir with V. O 2 mx, you my wonder how it is possile to work t more thn 100 percent of it. The nswer depends on understnding just wht V. O 2 mx is the highest rte of oxygen consumption ttinle during mximl or exhustive exercise. As exercise intensity increses, so does oxygen consumption; eventully, however, point is reched where exercise intensity cn continue to increse without n ssocited rise in oxygen consumption. Wht we re relly tlking out here is eroic ( with oxygen ) trining versus neroic ( without oxygen ) trining, nd the min thing tht seprtes the two is intensity. To understnd these dynmics in more prcticl terms, here s rel-world exmple. Let s sy tht you nd friend re jogging together nd crrying on converstion. If you re le to spek in norml (full) sentences without huffing nd puffing etween words, then you re in n eroic stte (i.e., with oxygen). However, if you oth increse the pce to fst run or sprint, you ll still e le to tlk to one nother, ut you ll e unle to get out full sentences without huffing nd puffing. In other words, you ll e in n neroic stte (i.e., without oxygen). The preceding exmple uses wht is referred to s the tlk test n esy ut legitimte method of telling whether you re in n eroic or n neroic stte. It s tht simple: If you cn spek full sentence s you normlly would in converstion, then you re in n eroic stte. But if you hve to tke reth (or few reths) during single sentence, then you re in n neroic stte. Now you cn see tht V. O 2 mx is just the mximum volume of oxygen you cn consume nd use. In other words, it is the level t which you cnnot increse your intke of oxygen. Crucilly, however, it is not the mximl mount of work intensity you cn chieve. You cn work t higher intensity n neroic intensity nd tht is wht suprmximl trining involves. Stedy-Stte Crdio Trining As HIIT hs grown in populrity, there hs een decline in the populrity of the stndrd 30-minute out of stedy-stte eroic trining (e.g., low- to medium-intensity exercise on tredmill, ellipticl triner, or icycle). However, if you re just strting (or restrting) n exercise progrm, eginning with HIIT my increse the chnce for injury nd muscle soreness. Therefore, it s proly good ide to strt with low-intensity eroic exercise until you cn run (or use the ellipticl triner or ike) for out 30 consecutive minutes t moderte intensity in order to increse your

33 Crdio Conditioning 23 eroic fitness, nd thus giving you etter fitness pltform (i.e., trining se) for using high-intensity conditioning methods (4). Stedy-stte crdio hs lso een demonized for interfering with, or even killing, muscle gins produced y strength trining. However, scientific evidence indictes tht in previously untrined men, dding low-impct eroic exercise (e.g., cycling) does not jeoprdize gins in strength or muscle size; in fct, it my even increse musculr gins (5). Other evidence indictes tht eroic exercise not only creted improvements in muscle size nd eroic cpcity, ut tht these improvements were similr etween younger nd older men (6). It s likely tht these results lso pply to women ecuse reserch hs demonstrted tht eroic exercise cutely nd chroniclly lters protein metolism nd induces skeletl muscle hypertrophy, nd it cn lso serve s n effective countermesure for popultions (oth women nd men) prone to muscle loss (7). Now, we must keep these study results in perspective ecuse they involved untrined individuls. So, the question is: Wht impct does doing some stedy-stte crdio trining hve on muscle for trined individuls? To get the nswer, we hve to look no further thn wht odyuilders hve een doing for yers s they get closer to getting on stge. In tht odyuilders do outs of stedy-stte crdio trining while prepping for their shows nd re le to mintin impressive mounts of muscle mss while doing so. This cnnot e simply chlked up to the influence of drugs ecuse there re plenty of nturl odyuilders out there. So, with this relity in mind, it s unrelistic to think tht doing some stedy-stte crdio trining will utomticlly cuses you to lose your hrd-erned muscle, especilly if you re using it to complement workout progrm tht emphsizes resistnce trining. For intermedite nd dvnced thletes nd exercisers who lredy possess solid trining se, it s unrelistic not to mention unnecessry to do high-intensity intervl-style trining (i.e., SMIT nd HIIT) during ech workout. This is especilly true if you re using SMIT or HIIT in comintion with intense strength trining. This is ecuse, s the nme suggests, high-intensity intervl trining, long with suprmximl intervl trining nd the metolic conditioning protocols, cn e intense nd push your ody hrd. Therefore, you don t wnt to do too much in given week, nd it s importnt to llow plenty of recovery time etween workouts. A gret method to use on recovery dys etween the more intense neroic (conditioning) intervl-trining dys is to perform light to moderte eroic (i.e., crdio) exercises. This is exctly how such exercise is used in the functionl-spectrum workouts. Metolic Conditioning Protocols You wnt to e le to repet your power throughout contest, right? Sure you do, since most sports often require you to cll upon every ounce of strength you hve nd explode even when you're tired. If you wnt to e explosive t the end of competition when you re ftigued, then you must trin for tht specific gol. To do so, you must mix conditioning nd strength work, which is precisely wht these metolic conditioning protocols (MCPs) do. In other words, s stted severl times throughout this ook, the principle of trining specificity tells us tht dpttions to trining re specific to the demnds tht the trining puts on the ody. Given this fct, the MCPs nd the SMIT exercises fetured in this ook cn help you increse your power endurnce ecuse they require you to give strong effort for extended periods of time which is exctly wht power endurnce is.

34 24 Building Muscle nd Performnce Even if you re not currently prticipting in sport, just out everyone is looking to mke the most of his or her time t the gym. When the ruer hits the rod, metolic complexes ssure you tht, regrdless of whether or not you improve on your lifts in given session, you leve knowing tht you left it ll on the gym floor nd did wht you could to ensure s effective workout s possile. In ddition, if you vlue mentl toughness nd the stisfction of pushing yourself, then metolic conditioning protocols, s well s SMIT nd HIIT exercises, re tough to et. Comining Crdio Conditioning With Strength Trining Ech form of crdio conditioning used in the functionl-spectrum trining system suprmximl intervl trining, stedy-stte crdio, nd metolic conditioning protocols hs its enefits nd limittions. Therefore, s with the vrious forms of resistnce trining, ny rgument for fvoring one of these methods over nother is misplced ecuse the types re not mutully exclusive; rther, they re complementry trining components. In other words, the question isn't out doing either this or tht ut out how it ll goes together. Let s now consider how these gret trining nd conditioning concepts go together in the functionl-spectrum workout progrms. As covered in chpter 2, the resistnce-trining portion of your functionl-spectrum workouts uses primrily undulting periodiztion. This pproch mens tht some resistnce-trining sessions tke longer thn others; for exmple, it tkes less time to perform 2 of 15 reps thn it does to perform 4 of 6 reps. This is where the modified polrized trining fits perfectly with your undulting strength trining. In the functionl-spectrum workout progrms, the type of crdio conditioning you do corresponds to the set-nd-rep scheme used in the preceding strength-trining portion of the workout. On dys when you spend the most time on the strength-trining portion the workouts with the most (e.g., four per exercise) you use SMIT, ecuse it tkes the lest time of the crdio-conditioning methods. In contrst, on dys when you do the fewest (e.g., two per exercise) which is where you spend the lest time on strength trining you perform stedy-stte crdio ecuse it tkes the longest of the crdio-conditioning methods. And on dys when you do three per exercise, you use one of the metolic conditioning protocols ecuse they require moderte mount of time. In other words, the crdio-conditioning portion of the functionl-spectrum workouts is undulted just like the strength trining is (s covered in chpter 2). On dys when the strength-trining portion of your workout is the longest (i.e., where you re doing more ), your crdio-conditioning ctivities re the shortest, nd vice vers. This pproch not only keeps your workouts consistent in terms of time ut lso mkes them more comprehensive, effective, nd interesting.

35 Crdio Conditioning 25 Crdio-Conditioning Exercises You now understnd the enefits of the three crdio-conditioning methods used in the functionl-spectrum trining workouts. With tht foundtion in plce, the following sections of the chpter present recommended exercise pplictions for ech method. Suprmximl Intervl Trining The following exercises for suprmximl intervl trining re used in the functionl-spectrum trining system to enhnce power endurnce. Shuttle Run The term shuttle run my give you flshcks to high-school gym clss. I, for one, dvocte keeping the memory live y dding some old-school shuttle sprints to your workouts s wy of pplying your new-school knowledge of how this kind of trining cn enefit your fitness, physique, nd performnce. In fct, shuttle sprints offer one of the est wys to incorporte SMIT into your workouts ecuse they don t require ny specil equipment, or even gym. You just need the will to go through super-intense work, which no secret here is just plin tough. But with the right mind-set, you ll relize tht it s not tougher thn you re! Plce two cones 25 yrds prt (see figure). Jog up to the strt cone, then sprint s fst s you cn ck nd forth etween the cones. On ech reversl of direction, touch the cone, lternting hnds from one touch to the next. Lengths re s follows: 200-yrd shuttle run = four round-trips etween the cones 250-yrd shuttle run = five round-trips 300-yrd shuttle run = six round-trips Between rounds, use work-to-rest rtio of 1:3 or 1:2, depending on your fitness level. For exmple, using 1:3 rtio, if it tkes you one minute to complete 300-yrd shuttle sprint, then rest for three minutes efore strting the next round. You cn strt your shuttle runs from the strting line. However, I recommend jogging up to the strting point in order to reduce the potentil risk of injury, such s hmstring strin, tht cn come from quick strts. Drive with your rms while sprinting. If you re not comfortle with touching the cone ech time you chnge direction, simply eliminte tht spect of the drill. Insted, sty upright s you turn round (in controlled mnner) nd run ck towrd the other cone. Jog up to strt Sprint 25 yd

36 Gsser Gssers hve een used y Americn footll coches for yers in order to get their plyers in gret condition for the upcoming seson. They were originlly performed y running the width (sideline to sideline) of n Americn footll field, which is out 53 yrds (49 m), for four lps; hlf-gssers involved running two lps. In the context of the functionl-spectrum workouts presented in this ook, gssers involve running lps etween two cones locted 50 yrds prt, since this distnce mkes for nice round numer nd not everyone hs ccess to n Americn footll field. Plce two cones 50 yrds prt (see figure). Jog up to the strt cone, then run s fst s you cn ck nd forth etween the cones. Unlike in shuttle sprints, you don t touch the cones t the turns; therefore, you sty more upright. Use work-to-rest rtio of 1:3 or 1:2 etween rounds, depending on your fitness level. For exmple, using 1:3 rtio, if it tkes you one minute to complete full round of gssers, then rest for three minutes efore strting the next round. How mny rounds you do will depend on the workout pln chosen from the progrmming options presented lter in this ook. You cn strt your gsser runs from the strting line. However, I recommend jogging up to the strting point in order to reduce the risk of injury tht cn come from quick strts. Drive with your rms while running. If you re not comfortle with touching the cone ech time you chnge direction, simply eliminte tht spect of the drill. Insted, sty upright s you turn round (in controlled mnner) nd run ck towrd the other cone. Jog up to strt Sprint 50 yd Hill Sprint Hill sprints help you improve not only your crdio conditioning ut lso your stride length nd leg drive. Both components help you uild gret-looking nd etter-performing ody. Find firly steep hill t lest 20 yrds long. If you're lucky, you'll find one tht is 40 yrds or even longer. Run up the hill s fst s you cn, then wlk down slowly to set up your next run. Use work-to-rest rtio of 1:3 or 1:4 etween rounds, depending on your fitness level. For exmple, using 1:3 rtio, if it tkes you 20 seconds to complete hill sprint, then rest roughly 60 seconds efore strting the next round. Do not tke short, choppy steps; tke full stride on ech step. Drive with your rms while running. To vry your leg movement, you cn wlk ckwrd down the hill etween sprints. 26

37 Airdyne Bike The Airdyne ike (see figure) hs een round for some time ut is rrely found in lrger gyms tody. This ike provides fntstic option for SMIT ecuse it incorportes upper-ody exercise with the pedling ction of the legs nd llows you to speed up nd slow down without mnipulting settings. Although the Airdyne is low impct, suprmximl intervls performed on it crete very chllenging conditioning workout. Find n Airdyne ike to use. Pedl your feet nd drive your rms s hrd nd s fst nd s you cn for 15 to 45 seconds. Rest fully for 45 seconds to 3 minutes etween intervls. It s oky to len forwrd s you re performing the intense portions of ech intervl. During the rest position etween ech work intervl, you cn sty seted on the ike or get off the ike nd stnd or pce round it efore eginning your next work intervl. VersClimer Like the Airdyne ike, the VersClimer (see figure) hs existed for numer of yers ut is rrely found in gyms these dys. The VersClimer offers unique climing ction tht incorportes the rms nd legs, thus mking it nother gret option for performing suprmximl intervl trining. In ddition, ecuse it puts you in n upright position, the VersClimer is very ck friendly, which mkes it good sustitute for people who struggle with sitting on ike due to ck issues. Using short to medium strides, drive your feet nd rms s hrd nd s fst nd s you cn for 30 to 90 seconds. Rest fully for 90 seconds to 3 minutes etween intervls. Minimize shifting your ody from side to side s you perform ech work intervl. Keep your ody firly centered on the mchine. During the rest position etween ech work intervl, get off the mchine nd either stnd or pce round it efore eginning your next work intervl. 27

38 Rower Suprmximl intervl trining cn lso e performed with rowing mchine (see figure), which is firly common feture in gyms. To void overusing your low ck, perform the rowing motions primrily with your legs nd rms. Drive your legs nd pull with your rms s hrd nd s fst nd s you cn for 30 to 90 seconds. Rest fully for 90 seconds to 3 minutes etween intervls. Perform ech rowing ction y coordinting the ction of your legs in smooth nd rhythmic fshion with the ction of your rms. During the rest position etween ech work intervl, get off the mchine nd either stnd or pce round it efore eginning your next work intervl. Tredmill The tredmill llows you to wlk or run no mtter the wether. It s redily found in just out every gym. Set the tredmill to comintion of speed nd incline tht forces you to go s hrd s you cn for the time frme indicted in the chosen workout progrm. Drive your legs nd rms to run s fst s you cn for 8 to 15 seconds while stying centered on the tredmill trck. Rest fully for 30 to 45 seconds etween intervls. To trnsition from running to resting, or vice vers, keep the tredmill running nd simply jump on nd off. For rest periods, use the side hndles to lift yourself off of the trck nd plce your feet on the side rils. Do not tke short, choppy steps; tke full stride on ech step. Drive with your rms while running. 28

39 Stedy-Stte Crdio Exercises The functionl-spectrum crdio-conditioning system llows for vriety of mchines. Some of these mchines re found in lmost every gym, wheres others re less common. The following options re recommended for performing stedy-stte crdio exercise in the functionl-spectrum workout progrms. Brisk Wlking Since you ll e doing sprint vritions on SMIT trining dys, the functionl-spectrum trining progrms presented in this ook do not recommend light running s stedy-stte crdio option. This isn t to sy tht doing some light rodwork is d thing; it s simply to focus on lower-impct version of stedy-stte crdio tht minimizes the risk of overuse injury nd helps you improve your recovery from intense workouts. Wlk t risk pce (pproximtely 2.5 to 3 miles per hour) outside or on tredmill for 25 to 35 minutes. Do not tke short, choppy steps; tke full stride on ech step. Drive with your rms while wlking. Ellipticl Triner The ellipticl triner (see figure) is nother piece of equipment redily found in just out every gym. It cn serve s lower impct lterntive to the tredmill. On scle of 1 to 10, with 10 eing s fst s you cn move, sty t pce tht puts you round 4 for 25 to 35 minutes. Sty tll s you perform this exercise. Don t just use your legs. Also use your rms to push nd pull the hndles. 29

40 Upright Bike The upright ike (see figure) is gret stedy-stte crdio option ecuse it s very knee friendly, which mkes it especilly vlule for people whose knees my e irritted y stedy-stte running. Upright ikes re stple piece of equipment t most gyms, nd some fcilities will lso hve the Airdyne ike (pictured) tht lso llows you to use your rms. On scle of 1 to 10, with 10 eing s fst s you cn move, sty t pce tht puts you round 4 for 25 to 30 minutes. Adjust the set position so tht when stnding next to it, it ligns with your hip joint. Avoid slouching s you perform this exercise. Metolic Conditioning Protocols This section presents vriety of metolic conditioning protocols (MCPs) tht re used (long with SMIT) in the functionl-spectrum trining system to help you develop the conditioning (i.e., work cpcity) to outlst the competition. Some MCPs use only your ody weight, wheres others use vriety of common exercise equipment, such s medicine lls, rells, dumells, kettleells, weight pltes, nd weight sleds. Boxing nd Kickoxing on Hevy Bg Used s trining methods, oxing nd kickoxing cn help you improve oth your thleticism nd your conditioning. Becuse this progrm is gered towrd usefulness for everydy gym users nd home exercisers, it focuses on the use of hevy g (see figure), which cn e found in most gyms nd even some homes, rther thn on hitting mitts nd sprring for timing. If you d like to tke your oxing skills to the next level, seek out trining from oxing coch or join oxing gym. You ll need set of oxing gloves nd hevy g. From fighting stnce with your hnds up, perform comintions of punches js, crosses, nd hooks (you cn t relly throw n uppercut on regulr hevy 30

41 g). Alterntively, perform comintions of punches, kicks, nd knee strikes. Between comintions, circle the g y side-stepping round it. Perform 2- or 3-minute rounds with 1 or 2 minutes of rest etween rounds. Sty light on your feet when circling the g. Focus on using your entire ody when striking the g good punches involve the legs nd hips. Rection Bll The rection ll is ruer nd usully hs six sides. Due to its shpe, when the ll lnds on the ground it mkes n unpredictle ounce, forcing you to mke quick decisions nd multi-directionl movements to ctch the ll. This mkes the rection ll gret nd cost-effective ddition to one s trining tool-ox. With t lest 10-feet of open spce round you, hold the rection ll in one hnd while stnding in n thletic stnce with knees slightly ent nd feet roughly shoulder width prt. Drop the rection ll onto the ground nd llow it to ounce. Try to ctch the rection ll with onehnd fter the first ounce (see figure ). If you re unle to ctch it on the first ounce, chse the ll down nd ttempt to ctch it in s few ounces s possile (see figure ). After you ve cught the ll, return to the strting position nd repet. Try to perform s mny ctch nd relese reps s possile for 2 to 3 minute rounds. Rest 1 to 2 minutes etween ech round. Be sure to egin every rep from n thletic stnce nd sty light on your feet. Sometimes the rection ll will ounce stright ck to you. Other times it will tke odd ounces nd force you to constntly chnge direction in order to ctch it. So, mke sure you re redy to move fst ech time you drop it. 31

42 Six-Minute Body-Weight Complex Perform the following four moves s circuit. Do one move for 30 seconds, rest for 15 seconds, nd then move on to the next move. Repet the circuit twice for totl of 6 minutes. 1. Prisoner Speed Squt Stnd tll with your feet shoulder-width prt nd your toes turned out slightly (out 10 degrees). Interlce your fingers ehind your hed nd point your elows out to the sides (see figure ). Perform squt y ending your knees nd sitting ck t your hips (see figure ). Go down so your thighs rech just elow prllel to the floor without llowing your lower ck to round out. Move s fst s you cn. As you squt, do not llow your heels to come off of the ground or your knees to come together towrd the midline of your ody. Your knees should trck in the sme direction s your toes. 2. Burpee With your feet slightly frther thn shoulder-width prt, hold your rms stright in front of your ody so tht they hng etween your feet (see figure ). Bend your knees nd hinge forwrd t your hips so tht your torso lens forwrd. Plce your hnds on the ground, with your wrists directly elow your shoulders (see figure ), nd jump your legs ckwrd (see figure c) to move into push-up position (see figure d). Jump your feet ck up to the outside of your hnds (see figures e nd f), then return to tll stnding position to complete the rep (see figure g). Mke sure tht your ody forms one stright line nd tht you do not llow your hips to sg towrd the floor in the push-up position. Ech time tht you jump your feet up to the outside of your hnds, drop your hips down into squt-type position efore you stnd up tll. 32

43 c d e f g 3. Mountin Climer Strt t the top of push-up (see figure ). Pick up your right foot nd ring your knee towrd your left elow (see figure ). Quickly switch your legs so tht your right leg goes ck to the strt position nd your left knee moves up to your right shoulder. Continue to lternte legs t rpid pce. Keep your hips no higher thn your shoulders. Do not llow the leg tht s pulled towrd your shoulder to touch the floor. Keep your wrists underneth your shoulders throughout. > continued 33

44 Six-Minute Body-Weight Complex > continued 4. In-Plce Speed Skip Stnd tll with your feet hip-width prt nd your elows ent roughly 90 degrees. Lift your left knee just ove your hip while lso lifting your right rm nd moving your left rm ck (see figure ). Quickly reverse your rm position nd simultneously drive your left leg down to the ground while elevting your right knee (see figure ). As in rope jumping, skipping requires doule-foot strike pttern, or right-right hops followed y left-left hops. Skip in plce s fst s possile. This is not running in plce. To skip in plce, you must coordinte your rm pumping with the doule-foot strikes. Keep your torso upright throughout. Unilterl Leg Complex Leg complexes cn help you uild legs tht don t quit; they cn lso mke your wheels feel like you just squtted ton without ever putting hevy r on your ck. This mkes leg complexes nice option for giving your ck n occsionl rek from the spinl compression rought on y high-lod squts nd dedlifts. This complex involves ll unilterl-dominnt (i.e., single-leg-dominnt) exercises, which cn help you mke your legs eqully strong, improve symmetry, nd increse crryover to your chosen sport. To perform these exercises, you ll need weight ench. Perform them ck to ck. 1. Split Squt Assume split stnce with your hnds interlced ehind your hed nd your rer heel off the ground (see figure ). Lower your ody towrd the floor llowing your ck knee to lightly touch the floor (see figure ). Drive your front heel into the ground to rise your ody to the strting position, thus completing one rep. Perform 8 to 12 reps per leg. Perform ll reps on one side efore switching to the other leg. Keep slight end in your front knee t the top of ech rep. Perform ech rep s fst s possile while mintining control. 34

45 2. Reverse Lunge Stnd tll with your feet hip-width prt nd your fingers interlced ehind your hed (see figure ). Step your left leg ckwrd, plcing the ll of your foot on the floor while ending oth knees, nd lower your ody into lunge (see figure ). Once your ck knee lightly touches the floor, reverse the motion y stepping ck up into the strting position. Perform the sme motion y stepping ck with your other leg. Alternte legs on ech rep. Perform 8 to 12 reps per leg. Perform ech rep s fst s possile with control. Your knees should trck in the sme direction s your toes. 3. Single-Leg Step-Up With Knee Drive Fcing weight ench, stnd with your feet hip-width prt nd your rms t your sides. Plce your left foot on top of the ench (see figure ). Step up onto the ench y extending your left knee. As you step up, simultneously drive your right knee up ove your hip (see figure ). Reverse the motion y stepping down, with your right foot touching the ground first. Perform ll reps on the sme leg efore switching legs. Perform 8 to 12 reps per leg. Perform ech rep s fst s possile with control. On ech step-up, drive your knee through powerfully. Perform ech rep s fst s possile with control. > continued 35

46 Unilterl Leg Complex > continued 4. Anterior-Lening Lunge Scissor Jump Assume split-stnce position with your legs hip-width prt nd your rer heel off the ground so tht most of your weight is plced on your front leg. Len your torso slightly forwrd y hinging t your hips. Rech your rms down towrd the floor (see figure ). Jump into the ir s high s possile while scissoring your legs (see figure ) so tht you lnd in the sme strting position ut with the opposite leg forwrd (see figure c). Jump into the ir gin nd repet the ction. Perform 8 to 12 reps per leg. Lnd s quietly nd lightly s possile, using ech lnding to lod the next jump. Ech time you lnd, keep your knees in the sme line s your toes; t no time should your knees come towrd your ody s midline. Ech time you lnd, hinge forwrd t your hips while keeping your spine stright. Ech time you explode ck into the ir, rise your torso. c 36

47 Leg Complex This complex gets your legs urning nd your hert pumping. Its nme comes from the numer of reps you perform for ech of the four exercises. Perform the exercises ck to ck without rest 20 reps for the prisoner speed squt nd the zomie squt hold. Then 10 reps for the urpee nd 10 reps for the squt jump with rm drive. 1. Prisoner Speed Squt Stnd tll with your feet slightly more thn shoulder-width prt nd your toes turned out slightly (out 10 degrees). Interlce your fingers ehind your hed with your elows pointed out to the sides (see figure ). Perform squt y ending your knees nd sitting ck t your hips (see figure ). Go down so your thighs rech just elow prllel to the floor without llowing your lower ck to round out. Move s fst s you cn. As you squt, do not llow your heels to come off of the ground or your knees to come together towrd the midline of your ody. Your knees should trck in the sme direction s your toes. 2. Zomie Squt Hold Stnd tll with your feet shoulder-width prt nd your toes turned out slightly (out 10 degrees). Extend your rms in front of you t shoulder height. Squt until your thighs re prllel to the ground (see figure). Hold this position for 20 seconds without llowing your lower ck to round out. As you squt, do not llow your heels to come off of the ground or your knees to come together towrd the midline of your ody. Your knees should trck in the sme direction s your toes. > continued 37

48 Leg Complex > continued 3. Burpee With your feet slightly wider thn shoulder-width prt, hold your rms stright in front of your ody so tht they hng in front (see figure ). Bend your knees nd hinge forwrd t your hips so tht your torso lens forwrd. Plce your hnds on the ground, with your wrists directly underneth your shoulders (see figure ), nd jump your legs ckwrd (see figure c) so tht you move into push-up position (see figure d). Jump your feet up to the outside of your hnds (see figure e nd f) nd return to the tll stnding position, thus completing the rep (see figure g). Mke sure tht your ody forms one stright line nd tht you do not llow your hips to sg towrd the floor in the push-up position. Ech time you jump your feet up to the outside of your hnds, drop your hips into squt-type position efore you stnd up tll. c d e f g 38

49 4. Squt Jump With Arm Drive Stnd with your feet roughly shoulder-width prt nd your rms y your sides. Squt y ending t your knees nd hips so tht your thighs re just ove prllel to the ground. Rech your rms slightly ehind your hips, keeping your elows slightly ent (see figure ). Jump stright up into the ir, simultneously extending your legs nd swinging your rms ove you (see figure ). Lnd s lightly nd s quietly s possile, returning to the strting position for the next jump. Jump s high s you cn on ech repetition. Ech time you squt, keep your knees in the sme line s your toes; your knees should not come towrd one nother t ny time. Do not llow your ck to round out t the ottom of ech repetition. 39

50 Weight-Sled Forwrd Pull Using sled to increse your crdio conditioning differs from using sled to improve your strength only in the resistnce nd the distnce tht you use. For crdio conditioning, use lighter lod for 50 to 100 yrds per set. Attch pir of hndles to the rope or strps of the sled. Holding hndle in ech hnd, stnd with the sled out two yrds ehind you. Position your ody t roughly 45-degree ngle with one leg in front of the other nd your rms in line with your torso (see figure ). If using hndles, keep your rms y your sides, in line with your torso. Drive your legs into the ground nd move forwrd y stepping one leg fter the other (see figure ). Drg the sled for 40 to 100 yrds per set, depending on the weight of the sled. Unlike using shoulder hrness, the hndles dd n dditionl grip chllenge nd force you to control two seprte hndles. Use lod tht s hevy enough to force you to len in nd move in delierte mnner. Avoid short strides, push hrd from your legs, nd drive your feet digonlly into the ground with ech step. 40

51 Weight-Sled Push You ll need weight sled with upright poles ttched. With your rms extended in front of you, position your ody t forwrd-lening ngle with one leg in front of the other (see figure ). Keeping your rms stright, drive your legs into the ground nd move forwrd y stepping one leg fter the other (see figures nd c). Avoid short, choppy strides. Drg the sled 40 to 100 yrds per set, depending on the weight. Avoid short, choppy strides. Use lod tht s hevy enough to force you to len in nd move in delierte mnner. c 41

52 Medicine-Bll Digonl Squt Push Throw Run Comintion In lrge spce (e.g., field or prking lot), stnd with your feet roughly shoulder-width prt. Hold medicine ll weighing 3 to 5 kilogrms (out 6.5 to 11 ls.) t your chest with your elows underneth the ll. Lower your ody in motion similr to tht of dedlift y shifting your hips ckwrd nd ending your knees so tht your thighs ecome roughly prllel to the ground nd your torso lens slightly forwrd (see figure ). Explode out of the ottom position y simultneously extending your rms nd legs nd lunching the ll digonlly (t 45-degree ngle) s fr s you cn out in front of you (see figure ). After you ve relesed the ll, sprint to it (see figure c). Allow the ll to ounce once or twice ut gr it efore it ounces third time. Reset your feet to egin the next throw, which is followed y nother run to gr the ll. Repet this sequence, moving cross the field or prking lot or throwing it ck to where you strted, for totl of 8 to 12 throws. As you throw the ll, your forwrd len cuses you to jump forwrd, which you up nicely to sprint forwrd. Do not try to throw the ll on the run. Stop fter you ve gred the ll to properly set up ech throw so tht you cn throw the ll in the most powerful mnner. If you re using snd-filled, non-ounce medicine ll, throw the ll into open spce s fr s possile t 45-degree ngle, then sprint to where it lnds nd throw it ck to where you strted. c 42

53 Medicine-Bll Side-Scoop Digonl Throw Run Comintion In lrge spce (e.g., field or prking lot), stnd with your feet shoulder-width prt nd your knees slightly ent. Hold medicine ll weighing 3 to 5 kilogrms (out 6.5 to 11 ls.) y your right hip. Shift your weight to your right leg while hinging forwrd slightly t your hips (see figure ). Explosively shift your hips to your left while turning your hips nd shoulders to throw the ll t 45-degree trjectory (see figure ). Throw with oth hnds in scooplike motion s if throwing hy le into the ck of truck y explosively shifting your weight to the left. After you ve relesed the ll, sprint to it (see figure c). Allow it to ounce once or twice ut gr it efore it ounces third time. Reset your feet to egin the next throw, which is followed y nother run to gr the ll. Repet this sequence, moving cross the field or prking lot nd switching sides ech time you throw or throwing it ck to where you strted, for totl of 8 to 12 throws (4 to 6 throws on ech side). On ech throw, simultneously extend your legs nd rotte your torso; keep your elows slightly ent throughout. On every throw, your feet should leve the ground nd your rottion should cuse you to lnd fcing the spot to which you threw the ll. Do not try to throw the ll on the run. Stop fter you ve gred the ll to properly set up ech throw so tht you cn throw the ll in the most powerful mnner. If you re using snd-filled, non-ounce medicine ll, throw it into open spce s fr s possile t 45-degree ngle, then sprint to where it lnds nd throw it ck to where you strted. c 43

54 Medicine-Bll Throw Complex Otin medicine ll weighing 3 to 5 kilogrms (out 6.5 to 11 ls.) nd find solid wll t which to hurl it. You cn use either ruer (ouncing) medicine ll or Dynmx-type (miniml-ounce) medicine ll. Perform the following exercises ck to ck nd explosively. 1. Verticl Squt Push Throw Stnd with your feet roughly shoulder-width prt nd hold the medicine ll t your chest with your elows underneth the ll. Squt so tht your thighs re roughly prllel to the floor with your torso firly upright (see figure ). Explode out of the ottom position y simultneously extending your rms nd legs nd lunching the ll verticlly into the ir s high s possile (see figure ). Do not ctch the medicine ll; llow it to lnd fter ech throw or ctch it on the ounce efore resetting for the next rep. Perform 6 to 10 reps. When squtting to prepre for ech repetition, do not llow your knees to drop in towrd the midline of your ody, your heels to lift off of the ground, or your lower ck to lose its rch. On ech throw, explode out of the strting position s fst s you cn while throwing the ll s hrd s you cn. Your feet should leve the ground, nd t the end of ech throw your ody should e fully extended with your rms overhed. 2. Step nd Overhed Throw Stnd with your feet roughly hip-width prt nd hold the medicine ll over your hed (see figure ). Step ck with one foot nd len ckwrd, thus cusing your dominl region to stretch (see figure ). Len forwrd on the front foot s you explosively throw the ll t the wll in mnner similr to tht of soccer throw (see figure c). Aim for trget on the wll tht's roughly t your torso height. Stnd fr enough ck from the wll to llow the ll to ounce t lest once efore you ctch it nd reset for the next rep. Alternte the led leg on ech rep. Perform 6 to 10 reps totl. At the strt of ech rep, do not len ck so fr s to overextend your lower ck. Len ck just enough to initite stretch in the front of your torso. On ech throw, initite with your legs nd follow through with your rms. If you re using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce ck to you fter ech throw without forcing you to feel rushed. 44

55 c 3. Side-Scoop Horizontl Throw Stnd perpendiculr to solid wll t your right side with your feet shoulder-width prt nd your knees slightly ent. Hold the medicine ll y your left hip. Shift your weight to your left leg while hinging forwrd slightly t your hips (see figure ). Explosively shift your hips towrd your right while turning your hips nd shoulders to throw the ll horizontlly with oth hnds in scooplike motion (see figure ). Aim for trget on the wll tht's roughly t your torso height. Alternte sides on ech throw. Perform 8 to 10 reps (4 to 5 per side). > continued 45

56 Medicine-Bll Throw Complex > continued Keep your ck in good lignment when setting up ech throw. Keep your elows slightly ent throughout. As you throw, lift your ck heel off of the ground nd rotte in the sme direction you re throwing y pivoting on the ll of your foot. If you re using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce ck to you fter ech throw without forcing you to feel rushed. 4. Rinow Slm Stnd with your feet hip-width prt while holding the medicine ll ove your hed with your elows slightly ent (see figure ). Slm the ll to the ground t roughly 45-degree ngle, just outside your opposite foot, while shifting your weight to the sme side (see figure ). Allow the ll to tke very smll ounce, ctch it, nd reverse the motion to perform the next repetition on the other side. Perform 10 to 12 totl reps (5 to 6 per side). As you slm the ll, llow your shoulders nd hips to rotte slightly. To void getting hit in the fce when the ll ounces, do not keep your fce directly ove the spot where the ll is slmmed. At the top of the rnge of motion, when your rms re overhed, rech s high s possile to crete stretch in your torso musculture. 46

57 Four-Minute Rope Complex Rope-conditioning protocols cn gretly enefit your upper-ody power endurnce, especilly since mny of the conditioning protocols shred up to this point re lower-ody dominnt. Perform the following four rope exercises ck to ck. Perform ech exercise twice in row 20 seconds on nd 10 seconds off for totl of one minute per exercise nd four minutes for the entire complex. 1. Rope Tidl Wve Anchor hevy rope t its center, 15 to 20 feet (out 4.5 to 6 m) wy from where you re stnding nd round stle oject. Stnd fcing the rope with your feet hip-width prt, your knees slightly ent, nd one end of the rope in ech hnd with your rms extended in front of your ody (see figure ). Strt swinging your rms up nd down t the sme time to crete prllel wvelike motion with the rope. Extend your legs ech time you lift your rms slightly overhed (see figure ), nd llow your knees to end ech time your rms come down. Do not llow your ck to round out when you slm the ropes towrd the floor. Do not just use your rms; llow your entire ody to contriute to rpidly moving the ropes. Move s fst s possile without pusing t ny point until the set is completed. 2. Rope Spirl Anchor hevy rope t its center, 15 to 20 feet (out 4.5 to 6 m) wy from where you re stnding nd round stle oject. Stnd fcing the rope with your feet hip-width prt, your knees slightly ent, nd one end of the rope in ech hnd with your rms in front of your ody (see figure ). Keeping your elows slightly ent, mke outwrd circulr motions with oth hnds, moving your rms from your knees to ove your hed to crete spirl pttern (see figures nd c). Repet this motion s fst s you cn. > continued 47

58 Four-Minute Rope Complex > continued Move s fst s possile without pusing t ny point until the set is completed. Don t just use your rms. Allow your entire ody to contriute to the motion of rpidly moving the ropes. c 3. Rope Press Wve Anchor hevy rope t its center, 15 to 20 feet (out 4.5 to 6 m) wy from where you re stnding nd round stle oject. Stnd fcing the rope with your feet hip-width prt, your knees slightly ent, nd one end of the rope in ech hnd with your rms in front of you t roughly wist height (see figure ). Extend your legs nd explosively drive your rms out in-front of your ody t roughly 45-degree ngle (see figure ). Quickly reverse the motion, pulling your rms ck down nd return to the strting position. Continue this totl-ody ction, whipping the ropes up nd down s fst s you cn. Move s fst s possile without pusing t ny point until the set is completed. Don t just use your rms. Allow your entire ody to contriute to the motion of rpidly moving the ropes. Since this exercise uses the opposite grip thn the rope tidl wve, the emphsis of this exercise is reversed. It emphsizes pushing ction driving the rope wy from you insted of pulling ction driving the rope down into the floor to crete the wves. 48

59 4. Rope Rinow Anchor hevy rope t its center, 15 to 20 feet (out 4.5 to 6 m) wy from where you re stnding nd round stle oject. Stnd fcing the rope with your feet hip-width prt while holding one end of the rope in ech hnd ove your hed with your elows ent nd your hnds underneth the rope (see figure ). Explosively pivot your ody while flipping the ropes over s if throwing them to the floor to one side nd then the other (see figures nd c). Move your rms explosively in n rching, rinow-like motion. This movement should crete rhythmic, wvelike motion in the ropes. Move the ropes ck nd forth in mnner tht is fst ut smooth nd coordinted; do not use jerking, stop-nd-strt motion. Use your legs it y llowing your knees to end s your rms lower to ech side nd y extending your legs ech time your rms re overhed when you go ck to center. c 49

60 Plce hevy weight plte try 35 to 45 pounds (out 15 to 20 kg) on top of towel so tht it glides or on turf surfce. For n dditionl chllenge, you cn lso plce set of dumells (25 to 35 ls., or out 11 to 15 kg) inside of the weight plte. Get into push-up position with your hnds on top of the weight plte or the dumells. Drive with your legs y ringing your knees up towrd your chest in lternting fshion to push the plte quickly cross the floor for 40 to 50 yrds (see figures -c). Weight-Plte Push Mximize muscle tension y keeping your elows stright nd your rms t 45-degree ngle ove your hed. Tke long strides nd keep your hips no higher thn your shoulders. c As you improve, increse the lod chllenge y plcing pir of hevier dumells inside the weight plte. Brell Complex Gr n Olympic-style rell with no more thn 25 pounds (11 kg) loded onto ech side nd perform the following exercises ck to ck in fst ut controlled mnner. 1. Brell Bent-Over Row Stnd with your feet roughly hip-width prt. Hold the rell with n overhnd grip, keeping your hnds just outside shoulder-width prt. Bend over t your hips, keeping your ck stright so tht your torso is prllel to the floor nd your knees re ent 15 to 20 degrees (see figure ). Row the r into the middle of your torso, etween your chest nd elly utton (see figure ). Lower the r to complete the rep. Perform 8 to 10 reps. At the top of ech rep, pinch your shoulder ldes together. Do not llow your ck to round out t ny time. Do not llow the fronts of your shoulders to round forwrd t the top of ech repetition. 50

61 2. Brell Romnin Dedlift Stnding tll with your feet hip-width prt, hold rell in front of your thighs with your rms stright; grip the r just outside your hips (see figure ). Keeping your ck stright, hinge t your hips nd end forwrd towrd the floor with your knees ent t 15- to 20-degree ngle (see figure ). Once your torso is roughly prllel to the floor, drive your hips forwrd towrd the rell, then reverse the motion to stnd tll gin. Perform 12 to 15 reps. As you hinge forwrd, drive your hips ckwrd; do not llow your ck to round out. Lift the r y extending your hips not y overextending t your lower ck. Keep the rell close to you throughout; the rell should touch your shins t the ottom nd trck ginst the front of your legs s you perform the repetitions. > continued 51

62 Brell Complex > continued 3. Brell Jump Shrug Stnding tll with your feet hip-width prt, hold rell in front of your thighs with your rms stright; grip the r just outside your hips. Keeping your ck stright, hinge t your hips nd end forwrd towrd the floor with your knees ent t 15- to 20-degree ngle (see figure ). Once the rell is just ove your knees, tke smll jump into the ir s you shrug the r, driving your shoulders towrd your ers (see figure ). Reverse the motion y lowering the rell in controlled mnner. Perform 8 to 10 reps. As you hinge forwrd, drive your hips ckwrd; do not llow your ck to round out. Lift the r y extending your hips not y overextending t your lower ck. Keep the rell close to you throughout. Although the word jump ppers in the nme of this exercise, there s no ir under your feet on ech lift. Your heels explode off of the ground, ut the lls of your feet remin in contct with the ground. 4. Brell Hng Clen Stnd with your feet shoulder-width prt nd hold rell with your hnds just outside shoulder-width prt. Hinge slightly t your hips, keeping the r ginst your thighs (see figure ). Explode your hips into the r s you pull the r upwrd (see figure ). Once the r reches shoulder level, quickly flip your elows underneth the r to ctch it t the top of your chest (see figure c). Perform 6 to 8 reps. After performing your lst hng-clen repetition, hold the rell t the top of the position, thus setting up to egin the rell overhed push press. Your heels leve the ground s your drive the r upwrd, ut do not llow your entire foot to leve the ground (doing so reduces your potentil for power production). Perform this exercise fst ut with delierte control; your motion should e smooth nd coordinted on ech lift nd on ech lowering to set up for the next rep. 52

63 c 5. Brell Overhed Push Press Stnd with your feet shoulder-width prt nd hold the rell with your hnds just outside shoulder width. Slightly end your knees (see figure ), then quickly reverse the motion, exploding into the r nd driving it overhed with your rms nd legs in coordinted fshion (see figure ). Once the r is completely overhed, slowly reverse the previous motions, replcing the r on the floor to complete full repetition. Perform 6 to 8 reps. After performing the lst repetition, lower the rell ehind your hed nd plce it cross your shoulders to set up for the rell reverse lunge. Keep your wrists stright; do not llow them to end ckwrd t ny time. Do not llow your lower ck to overextend s you press the rell overhed. > continued 53

64 Brell Complex > continued 6. Brell Reverse Lunge Stnd with your feet hip-width prt nd rell cross your shoulders ehind your hed; grip the rell outside your shoulders (see figure ). Step your right leg ckwrd, plcing the ll of your foot on the floor while ending oth knees nd lowering your ody into lunge (see figure ). Once your ck knee lightly touches the floor, reverse the motion y stepping ck up so tht your feet re once gin prllel. Perform the sme ction with the other leg. Perform 5 to 6 reps per leg. It s ok to hinge t your hips nd len your torso slightly forwrd during ech lunge, which etter recruits the glute musculture nd mkes the exercise more knee friendly. Keep your knees in line with your toes on ech rep. Perform these kettleell exercises while holding the kettleell in the sme hnd. Once you ve finished the entire sequence, switch hnds nd repet. Rest once you ve completed ll of the exercises with oth rms. 1. One-Arm Kettleell Swing With your feet roughly hip-width prt, hold kettleell in one hnd with your rm stright nd in front of your ody. Unilterl Kettleell Complex Keeping your ck nd rm stright, drive the kettleell etween your legs s if hiking footll nd hinge forwrd t your hips. Keep your knees ent t roughly 15- to 20-degree ngle (see figure ). Once your forerm comes into contct with your thigh, explosively reverse the motion y simultneously driving your hips forwrd nd swinging the kettleell upwrd to eye level (see figure ). Perform ll reps on the sme side efore switching sides. Perform 10 to 15 reps per side. 54

65 As you hinge forwrd, drive your hips ckwrd; do not llow your ck to round out. At the ottom of ech swing, llow your forerm to touch the inside of your thigh; use your hips to powerfully drive your rm forwrd off of your thigh to swing the kettleell ck up. Once the kettleell reches your eye level, pull it ck down, keeping firm grip on the hndle. 2. One-Arm Kettleell Swing Clen Stnd with your feet slightly wider thn shoulder-width prt nd hold kettleell in one hnd. Slightly end your knees nd hinge t your hips to llow the kettleell to swing etween your legs (see figure ). Quickly reverse this motion y driving your hips forwrd nd your rm upwrd (see figure ). As the kettleell moves towrd the sky, quickly flip your elow underneth it nd soften your ody to ccept the kettleell moving into your ody, creting s much of cushion s you cn (see figure c). Perform 10 to 15 reps on ech side. As the kettleell comes up to your chest, imgine it s n egg tht you do not wnt to rek; sor it s gently s possile y llowing your legs to end slightly. To strt the next repetition, push the kettleell off of your chest nd llow it to swing ck etween your legs. Do not llow your lower ck to round out t the ottom position. c > continued 55

66 Unilterl Kettleell Complex > continued 3. Kettleell One-Sided Front Squt Stnd with your feet slightly frther thn shoulder-width prt nd your toes turned out 10 to 15 degrees. Hold kettleell in front of you, resting it on the top of your chest nd the outside of your rm with the other rm extended in front of you (see figure ). Your hnd should e ner the center of your chest nd your elow should point down to mke tringle. Sty tll nd lift your chest to crete rck for the kettleell insted of trying to hold it up with only your rm. Bend t your knees nd hips nd lower your ody towrd the floor; go s low s you cn while keeping your other rm extended (see figure ). Reverse the motion nd return to the stnding position to complete full rep. Perform 10 to 15 reps. Your heels should not lift off of the ground, nd your lower ck should not lose its rch s you squt. Do not llow your knees to drop in towrd the midline of your ody; keep your knees in line with your toes on ech squt. 4. One-Arm Kettleell Overhed Push Press Stnd tll with your feet roughly shoulder-width prt while holding kettleell t shoulder level. Slightly end your knees (see figure ), then quickly reverse the motion, exploding into the kettleell nd driving it overhed with your rm nd your legs in coordinted fshion. Press the kettleell towrd the sky nd keep your torso s stle s possile (see figure ). Slowly lower the kettleell ck to your shoulder. Perform ll repetitions on the sme side efore switching sides. Perform 6 to 8 reps on ech side. Mintin n upright torso nd center your posture y keeping your nose in line with your elly utton throughout the exercise. At the ottom of ech rep, keep your elow directly underneth the kettleell. 56

67 Bilterl Frmer s-wlk Complex A frmer s-wlk complex consists of series of dumell exercises interspersed etween severl of dumell (frmer s) crries. The exercises in this complex re performed ck to ck (circuit style) without rest until ll exercises in given complex hve een completed. To perform this complex, use hevier set for the frmer s- portions nd lighter set for the other exercises. The lighter set should e roughly 35 to 40 percent of the weight used for the hevier set. For exmple, if your hevier set is 80 pounds (out 35 kg) ech, then your lighter set should e round 30 pounds (13 kg) ech. To set up for this complex, designte two ends out 20 to 25 yrds prt. Plce oth pirs of dumells t one end. If you don t hve much free spce in your weightroom, just ring the dumells into the group fitness room or go outside if the wether is suitle. 1. Frmer s Wlk Stnd next to one end nd hold two hevy dumells in ech hnd, with your plms fcing your ody y your hips (or t your shoulders). Wlk to the other end, then return to your strting point. Keep the dumells in position while mintining strong upright posture (see figure). Tke norml strides nd move s fst s you cn without losing control of the weight. Mintin tll, upright posture s you crry the weight. 2. Two-Arm Dumell Bent-Over Row Stnd with your feet hip-width prt nd hold dumell in ech hnd. Bend over t your hips, keeping your ck stright so tht your torso is prllel to the floor. Keep your knees ent 15 to 20 degrees (see figure ). Row the dumells towrd you while keeping your rms t 45-degree ngle to your torso (see figure ). Slowly lower the dumells ck down without llowing them to contct the floor until the set is completed. > continued 57

68 Bilterl Frmer s-wlk Complex > continued Do not llow your ck to round out t ny time. Keep your elows directly ove your hnds throughout nd do not llow your wrists to end. Do not llow the fronts of your shoulders to round forwrd t the top of ech repetition. 3. Frmer s Wlk As descried for exercise 1, stnd next to one end nd hold two hevy dumells in ech hnd with your plms fcing your ody y your hips (or t your shoulders). Wlk to the other end, then return to your strting point. Keep the dumells in position while mintining strong upright posture. 4. Dumell Front-Hold Overhed Press Stnd tll with your feet shoulder-width prt. Hold dumell in ech hnd t your shoulders with your elows directly underneth the hndles in front of your torso (see figure ). Press the dumells directly overhed until your rms re stright ove you, in line with your torso, with the dumells prllel to one nother t the top (see figure ). Slowly reverse the motion, ringing the dumells ck down to the front of your shoulders. At the ottom of ech repetition, hold the dumells prllel with your torso, keeping them directly ove your shoulders. As you press the dumells ove you, do not llow your lower ck to overextend. 58

69 5. Frmer s Wlk As descried previously, stnd next to one end nd hold two hevy dumells in ech hnd with your plms fcing your ody y your hips (or t your shoulders). Wlk to the other end, then return to your strting point. Keep the dumells in position while mintining strong upright posture. 6. Dumell Front Squt Stnd next to one cone with your feet shoulder-width prt nd hold lighter dumells in ech hnd t your shoulders with your elows directly underneth the hndles of the dumells (see figure ). Squt s low s you cn y ending your knees nd sitting your hips ck (see figure ). Do not llow your heels to rise off of the floor or your lower ck to round out. Reverse the motion nd return to the tll stnding position to complete rep. Do not llow your knees to drop in towrd the midline of your ody; keep your knees trcking in the sme direction s your toes. The ck ends of the dumells cn rest on the tops of your shoulders on ech repetition. 7. Frmer s Wlk As descried previously, stnd next to one end nd hold two hevy dumells in ech hnd with your plms fcing your ody y your hips (or t your shoulders). Wlk to the other end, then return to your strting point. Keep the dumells in position while mintining strong upright posture. Unilterl Frmer's-Wlk Complex This complex is performed in the sme fshion s the ilterl frmer s wlk, except tht here you do the entire complex using the sme side. In other words, do ll of the frmer's wlks using your left rm nd ll of the in-plce dumell exercises using your left rm. Tht's hlf the set. Then switch sides nd repet to complete the set. To perform this complex, use hevier dumell for the frmer s-wlk portions nd lighter dumell for the other exercises. The lighter dumell should e roughly 35 to 40 percent of the weight used for the hevier dumell. For exmple, if your hevier dumell is 80 pounds (out 35 kg), then your lighter dumell should e round 30 pounds (13 kg). To set up for this complex, designte two ends out 20 to 25 yrds prt. Plce oth dumells t one end. If you don t hve much free spce in your weightroom, just ring the dumells into the group fitness room or go outside if the wether is suitle. > continued 59

70 Unilterl Frmer s-wlk Complex > continued 1. One-Arm Dumell Frmer s Wlk Stnd tll next to one end while holding hevy dumell on the left side of your ody, with your plm fcing your ody y your hip (or t your shoulder). Wlk to the opposite end, then return to your strting point. Keep the dumell in position while mintining strong upright posture (see figure). Tke norml strides nd move s fst s you cn without losing control of the weight. Mintin tll, upright posture s you crry the weight. 2. One-Arm Freestnding Dumell Row Assume split stnce with your right leg in front of your left leg nd oth knees slightly ent. With your left hnd, hold the dumell in neutrl position so tht your plm fces the opposite side of your ody; let your other rm hng t your side. Hinge t your hips, keeping your ck stright, so tht your torso ecomes prllel with the floor (see figure ). Perform row y pulling the dumell towrd your ody, without rotting your shoulders or hips more thn few degrees, while pulling your scpul towrd your spine in controlled mnner s your rm moves (see figure ). Slowly lower the dumell without letting it touch the floor. Perform 6 to 10 reps. Mintin stle spinl position, keeping your ck stright throughout the exercise. Keep your ck heel rised off of the ground to ensure tht most of your weight is on your front leg. Do not llow your rowing-side shoulder to move forwrd t the end of ech rep. 60

71 3. One-Arm Dumell Frmer s Wlk As descried for exercise 1, stnd next to one end nd hold hevy dumell on the left side of your ody, with your plm fcing your ody y your hip (or t your shoulder). Wlk to the other end, then return to your strting point. Keep the dumell in position while mintining strong upright posture. 4. One-Arm Dumell Rottionl Push Press Stnd tll with your feet roughly shoulder-width prt while holding dumell with your left hnd in front of your left shoulder. Slightly end your knees (see figure ), then quickly reverse the motion y pressing the dumell stright ove your sme-side shoulder while rotting to the side opposite the dumell (see figure ). Perform 4 to 6 reps. To etter llow your hips to rotte in this exercise, rise your sme-side heel off of the ground s you turn. Begin ech repetition with your weight shifted slightly to the leg on the sme side s the dumell. As you perform ech repetition, your weight should shift to the other leg. Press the dumell nd rotte s fst s possile, ut lower the dumell with delierte control, which my require you to help with your free hnd. > continued 61

72 Unilterl Frmer s-wlk Complex > continued 5. One-Arm Frmer s Wlk As descried previously, stnd next to one end nd hold hevy dumell on the left side of your ody, with your plm fcing your ody y your hip (or t your shoulder). Wlk to the other end, then return to your strting point. Keep the dumell in position while mintining strong upright posture. 6. Reverse Lunge With Dumell t Shoulder Stnd tll with your feet out hip-width prt nd hold lighter dumell in your left hnd t your left shoulder (see figure ). Step ckwrd with your left foot, s you hinge t your hips nd len your torso slightly forwrd, simultneously drop your ody so tht your knee lightly touches the floor (see figure ). Reverse the movement y coming out of the lunge nd ringing your foot forwrd so tht you re ck in the strting position. Perform series of reverse lunges y stepping ck with only this one leg. Perform 6 to 8 reps. Keep your ck stright nd your torso centered. Do not len to one side. The ck of the dumell should rest on top of your shoulder throughout. 7. One-Arm Frmer s Wlk As descried previously, stnd next to one end nd hold hevy dumell on the left side of your ody, with your plm fcing your ody y your hip (or t your shoulder). Wlk to the other end, then return to your strting point. Keep the dumell in position while mintining strong upright posture. 62

73 Plte-Push Complex 1 A plte complex uses pir of dumells pproximtely 15 to 35 pounds (6 to 15 kg) ech depending on your strength level nd 35- to 45-pound (16 to 20 kg) weight plte in series tht lterntes dumell exercises with weight-plte pushes. These complexes re performed ck to ck (circuit style) without rest until ll exercises in given complex hve een completed. The idel loction for the plte push is sketll court or turf surfce. To set up for this complex, designte two ends out 20 to 25 yrds prt. Plce the pir of dumells nd the weight plte t one end. If you don t hve much free spce in your weightroom, use group fitness room or sketll court. 1. Two-Arm Dumell Bent-Over Row Stnd with your feet hip-width prt nd hold dumell in ech hnd. Bend over t your hips, keeping your ck stright, so tht your torso is prllel to the floor. Keep your knees ent 15 to 20 degrees (see figure ). Row the dumells towrd you while keeping your rms t roughly 45-degree ngle to your torso (see figure ). Slowly lower the dumells without llowing them to contct the floor until the set is completed. Perform 10 to 15 reps. Do not llow your ck to round out t ny time. Keep your elows directly ove your hnds throughout nd do not llow your wrists to end. Do not llow the fronts of your shoulders to round forwrd t the top of ech repetition. > continued 63

74 Plte-Push Complex 1 > continued 2. Plte Push Plce hevy weight plte try 35 to 45 pounds (out 15 to 20 kg) on top of towel so tht it glides or on turf surfce. For n dditionl chllenge, you cn lso plce set of dumells (25 to 35 pounds or 11 to 15 kg) inside the weight plte. Get into push-up position with your hnds on top of the weight plte. Drive with your legs y ringing your knees up towrd your chest in lternting fshion. Push the plte quickly cross the floor for 20 to 25 yrds up nd ck for totl of 40 to 50 yrds (see figures -c). Mximize muscle tension y keeping your elows stright nd your rms t roughly 45-degree ngle ove your hed. Tke long strides nd keep your hips no higher thn your shoulders. c For n dditionl chllenge, increse the lod y plcing pir of hevier dumells inside the weight plte. 3. Dumell Front-Hold Overhed Press Stnd tll with your feet shoulder-width prt. Hold dumell in ech hnd t the sme-side shoulder with your elows directly underneth the hndles in front of your torso (see figure ). Press the dumells directly overhed until your rms re stright ove you, in line with your torso, with the dumells prllel to one nother t the top (see figure ). Slowly reverse the motion y ringing the dumells ck down to the fronts of your shoulders. At the ottom of ech repetition, hold the dumells prllel with your torso, keeping them directly ove your shoulders. As you press the dumells overhed, do not llow your ck to overextend. 64

75 4. Plte Push As descried in exercise 2, perform plte push for nother 20 to 25 yrds down the court or turf surfce nd ck for totl of 40 to 50 yrds. 5. One-Leg Dumell Romnin Dedlift Stnd tll nd hold dumell in ech hnd in front of your hips (see figure ). Keeping your ck nd rms stright, slightly lift the left leg nd hinge t your hip. Bend forwrd towrd the floor while extending the left leg ck. Keep your weight-ering knee ent t roughly 15- to 20-degree ngle. As you hinge, llow your non-weight-ering leg to elevte so tht it remins in stright line with your torso (see figure ). Once your torso nd non-weight-ering leg re roughly prllel to the floor, reverse the motion y driving your hips forwrd to stnd tll gin, thus completing full repetition. Alternte legs on ech rep. Perform 10 to 14 totl reps (5 to 7 per leg). Do not llow your lower ck to round out s you hinge t your hip nd lower your torso. At the ottom position (when your torso is roughly prllel to the ground), keep your hips nd shoulders flt; do not llow them to rotte. At the ottom position, the foot of your non-weight-ering leg should e pointed t the floor. 6. Plte Push As descried previously, perform plte push for nother 20 to 25 yrds down the court or trck surfce nd ck for totl of 40 to 50 yrds. > continued 65

76 Plte-Push Complex 1 > continued 7. Brek-Dncer Push-Up Begin in push-up position with your hnds nd feet shoulder-width prt (see figure ). Perform push-up; t the top, rotte your entire ody towrd your left side, driving your right knee to your left elow while keeping your left hnd in contct with your chin (see figures nd c). Reverse this motion to perform nother push-up nd repet this ction on the opposite side, touching your left knee to your right elow. Perform 5 to 7 reps on ech side (10 to 14 totl). Keep your hed nd hips from sgging towrd the floor. Rotte your hips nd shoulders together t the sme rte. c 66

77 Plte-Push Complex 2 This complex is vrition of plte-push complex 1 nd is performed in the sme fshion. 1. One-Arm Freestnding Dumell Row Assume split stnce with your right leg in front of your left leg nd oth knees slightly ent. With your left hnd, hold the dumell in neutrl position so tht your plm fces the opposite side of your ody. Let your other rm hng t your side. Hinge t your hips, keeping your ck stright, so tht your torso ecomes roughly prllel with the floor (see figure ). Perform row y pulling the dumell towrd your ody, without rotting your shoulders or hips more thn few degrees, while pulling your scpul towrd your spine in controlled mnner s your rm moves (see figure ). Slowly lower the dumell without letting it touch the floor. Complete ll reps on one side efore switching sides. Perform 8 to 10 reps on ech side. Mintin stle spinl position, keeping your ck stright throughout the exercise. Keep your ck heel rised off of the ground while performing this exercise to ensure tht most of your weight is on your front leg. Do not llow your rowing-side shoulder to move forwrd t the end of ech rep. > continued 67

78 Plte-Push Complex 2 > continued 2. Plte Push Plce hevy weight plte try 35 to 45 pounds (out 15 to 20 kg) on top of towel so tht it glides or on turf surfce. Get into push-up position with your hnds on top of the weight plte. For n dditionl chllenge, you cn lso plce set of dumells (25 to 35pounds or 11 to 15 kg) inside the weight plte. Drive with your legs y ringing your knees up towrd your chest in n lternting fshion to push the plte quickly cross the floor for 20 to 25 yrds up nd ck for totl of 40 to 50 yrds (see figures -c). Mximize muscle tension y keeping your elows stright nd your rms t roughly 45-degree ngle ove your hed. Tke long strides nd keep your hips no higher thn your shoulders. c You cn increse the chllenge y plcing pir of dumells inside the weight plte. 3. One-Arm Dumell Rottionl Push Press Stnd tll with your feet roughly shoulder-width prt while holding dumell in front of one shoulder. Slightly end your knees (see figure ), then quickly reverse the motion y pressing the dumell stright ove your sme-side shoulder while rotting to the side opposite of the dumell (see figure ). Perform ll repetitions on the sme side efore switching sides. Perform 4 to 6 reps per side. To etter llow your hips to rotte in this exercise, rise your sme-side heel off of the ground s you turn. Begin ech repetition with your weight shifted slightly to the leg on the sme side s the dumell; s you perform ech repetition, your weight should shift to the other leg. Press the dumell nd rotte s fst s possile, ut lower the dumell with delierte control, which my require you to help with your free hnd. 68

79 4. Plte Push As descried for exercise 2, perform plte push for nother 20 to 25 yrds down the court or turf surfce nd ck for totl of 40 to 50 yrds. 5. Dumell Anterior Lunge Stnd tll while holding dumells in ech hnd with your feet hip-width prt (see figure ). Step forwrd with one leg, keeping your front knee ent 15 to 20 degrees nd your ck knee firly stright. As your front foot hits the ground, len forwrd y hinging t your hips nd llow your rer heel to come off the ground (see figure ). Your torso should not e lower thn prllel to the floor nd your ck should e stright. Reverse the motion y stepping ckwrd so tht your feet re together gin nd return to n upright position. Then perform the sme motion y stepping forwrd with the other leg. Perform 10 to 14 totl reps (5 to 7 reps per side). Do not let the dumells touch the floor t ny point during this exercise. Do not llow your ck to round out t the ottom of ech lunge. Use good rhythm nd timing; perform the step nd the hip hinge simultneously nd reverse the motion in the sme smooth nd coordinted mnner. 6. Plte Push As descried previously, perform plte push for nother 20 to 25 yrds down the court or turf surfce nd ck for totl of 40 to 50 yrds. > continued 69

80 Plte-Push Complex 2 > continued 7. Dumell Plnk Row Holding dumell in ech hnd, ssume push-up position with your feet just frther thn shoulder-width prt nd your wrists directly elow your shoulders. (see figure ). While remining t the top of the push-up position, pick up the dumell in your left hnd nd row it into your ody (see figure ). Slowly lower it to the floor, then repet the sequence with your right hnd. Continue to lternte hnds. Perform 8 to 12 totl reps (4 to 6 per side). Keep your hed nd hips from sgging towrd the floor. Do not llow your ody to shift from side to side s you perform ech row. Do not llow your hips to rotte s you perform ech row. Perform ech row in controlled mnner y slowly lowering the dumell to the floor on ech rep. To ensure tht the dumells do not roll, plce your hnds directly underneth your shoulders. Aside from helping you to e the lst person stnding when the smoke clers nd providing mzing fitness nd physique enefits the crdio-conditioning methods presented in this chpter test your grit nd help you uild the fortitude tht you need in order to tke on ny chllenge tht life throws t you. 70

81 4 Upper Body Pushing Pushing exercises improve your ility to move something such s n oject or opponent wy from you. Tken s whole, the exercises presented in this chpter involve pushing horizontlly, digonlly, nd verticlly from vriety of stnces nd ody positions nd using oth single-rm (unilterl) nd doule-rm (ilterl) ctions. 71

82 The Truth Aout the Bench Press One of the first pushing exercises tht mny people, especilly guys, think of is the ench press, which hs trditionlly een considered one of the ig lifts. Mny guys enjoy enching ecuse it's gret wy to get their mn crd from their gym uddies or enjoy much-needed ego oost every now nd then. It's lso must for powerlifters ecuse it ccounts for third of their sport. And if you're trining for the Americn footll comine, you'd etter e enching to prepre for the much-llyhooed 225-pound (out 100 kg) rep test. But wht out field, court, nd comt thletes nd other thletic-minded individuls who wnt to improve their overll performnce in wy tht trnsfers outside of the gym? In sport, nd in mny dily life tsks, we rrely lie ck to push on something; insted, when we need to push (or pull), we usully stnd. In ddition, s estlished in chpter 1, when you press while stnding your movement is limited y the coordintion nd co-contrction of your shoulders, torso, nd hips. In contrst, when you push while lying down, you ctivte minly your chest, shoulders, nd triceps. Sure, powerlifters use their hips nd lower ck to id their ench-press performnce, ut they're lso lying down with their shoulders nchored on the ench, so it's still compring pples to ornges. In short, the stnding push ction is more of whole-ody exercise, wheres the ench press is more of n upper-ody exercise. Even so, s estlished in chpter 2, it's mthemticlly nd physiclly impossile for nyone to mtch, or even come close to, his or her ench-press cpcity in push from stnding position. This relity mkes it n unnecessry risk to (over) emphsize mximl ench-press efforts for generl thletic purposes. Still, the ench press does hve its plce in comprehensive strength-nd-conditioning progrm, ut only if it is pproched not s some mythic ctivity ut s generl strengthening nd size-uilding exercise. Tht s why the functionl-spectrum trining system includes the ench press s generl, compound pressing option tht is, s one option mong severl compound pushing exercises. And, since good strength-trining progrm uses oth generl nd specific strength exercises, the generl exercises re complemented here y vriety of specific pushing exercises. 72

83 Totl-Body Power Exercises These explosive exercises require you to summte force y coordinting ll of the muscles in your ody, which culmintes in n upper-ody pushing ction. These exercises re clssified s specific. Medicine-Bll Verticl Squt Push Throw Stnd with your feet roughly shoulder-width prt nd hold medicine ll weighing 3 to 6 kilogrms (out 6.5 to 13 ls.) t your chest with your elows underneth the ll. Squt so tht your thighs ecome roughly prllel to the floor while keeping your torso firly upright (see figure ). Explode out of the ottom position y simultneously extending your rms nd legs nd lunching the ll verticlly (see figure ). You cn use either ruer (ouncing) medicine ll, Dynmx-type (miniml-ounce) ll, or sndfilled (non-ouncing) ll. Do not ctch the medicine ll in the ir; rther, llow it to lnd fter ech throw or ctch it off the ounce efore resetting for the next rep. When squtting to prepre for ech repetition, do not llow your knees to drop in towrd the midline of your ody, your heels to lift off of the ground, or your lower ck to lose its rch. On ech throw, explode out of the strting position s fst s you cn while throwing the ll s hrd s you cn. At the end of ech throw, your feet should leve the ground nd your ody should e fully extended with your rms overhed. 73

84 Medicine-Bll Digonl Squt Push Throw Wheres the verticl squt push throw descried in the preceding exercise resemles squt jump, the chnge in lunching ngle for this exercise mkes it more similr to rod jump. Stnd with your feet roughly shoulder-width prt nd hold medicine ll weighing 3 to 6 kilogrms (out 6.5 to 13 ls.) t your chest with your elows underneth the ll. Lower your ody in fshion similr to tht of dedlift y shifting your hips ckwrd nd ending your knees so tht your thighs ecome roughly prllel to the floor nd your torso lens slightly forwrd (see figure ). Explode out of the ottom position y simultneously extending your rms nd legs nd lunching the ll digonlly s fr s you cn out in front of you t 45-degree ngle (see figure ). As you throw the ll, your forwrd len cuses you to jump forwrd, fter which you wlk to the ll in order to perform the next repetition (unless you re throwing the ll t tll wll). On ech throw, explode out of the strting position s fst s you cn while throwing the ll s hrd s you cn. At the end of ech throw, your feet should leve the ground nd your ody should e fully extended with your rms overhed. 74

85 Medicine-Bll Horizontl Punch Throw Stnd roughly perpendiculr to solid wll with your feet shoulder-width prt nd your knees slightly ent. Your front foot the one closest to the wll should e t out 45-degree ngle towrd the wll, nd your ck foot should point stright hed, prllel to the wll. With your torso upright, hold medicine ll weighing 3 to 6 kilogrms (out 6.5 to 13 ls.) etween your hnds t chest level with your elows pointed outwrd (see figure ). Begin ech throw with most of your weight shifted wy from the wll. Finish ech throw with most of your weight on the leg closest to the wll with your rer heel off of the ground. Explosively rotte your hips nd shoulders simultneously towrd the wll while extending your rer rm to throw the ll horizontlly s if throwing punch. Allow your front nd ck feet to rotte towrd the wll s you throw the ll s hrd s you cn towrd the wll (see figure ). When the ll ounces ck to you, reset your position for the next repetition. Perform ll reps on the sme side efore fcing the other direction nd performing the exercise on the opposite side. Keep your rer elow firly prllel to the floor efore ech throw. You cn use either ruer (ouncing) medicine ll or Dynmx-type (miniml-ounce) ll. If using ruer, ir-filled ll with lot of ounce, stnd fr enough from the wll tht you don t feel rushed in ctching the ll on the reound fter ech throw. Stnd fr enough wy for the ll to ounce t lest once efore it reches you. If using Dynmx-type ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce or roll ck to you fter ech throw without forcing you to feel rushed. 75

86 Medicine-Bll Shot-Put Throw Stnd roughly perpendiculr to solid wll with your feet shoulder-width prt nd your knees slightly ent. Your front foot the one closest to the wll should e t out 45-degree ngle, nd your ck foot should point stright hed. With your torso upright, hold medicine ll weighing 3 to 6 kilogrms (out 6.5 to 13 ls.) etween your hnds t chest level with your elows pointed slightly outwrd (see figure ). Explosively rotte your hips nd shoulders simultneously towrd the wll while extending your legs nd your rer rm to throw the ll upwrd t 45-degree ngle in shot-put type of ction (see figure ). On every throw, your feet should leve the ground nd the rottion of your ody should cuse you to lnd fcing the wll. Allow the ll to ounce ck to you, then reset your position for the next repetition. Perform ll reps on the sme side efore fcing the other direction nd performing the exercise on the opposite side. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce ck to you fter ech throw without forcing you to feel rushed. If using snd-filled, non-ounce medicine ll, you cn throw the ll into open spce s fr s possile t 45-degree ngle, then wlk to where it lnds nd throw it ck to where you strted. 76

87 Medicine-Bll Step nd Push Throw Stnd tll with your feet hip-width prt while holding medicine ll weighing 3 to 6 kilogrms (out 6.5 to 13 ls.) t chest level with your elows positioned y your sides underneth the ll (see figure ). While holding the ll, your fingers should point towrd your trget, not up towrd the sky. Lunge forwrd with your right leg nd simultneously use oth hnds to explode the ll wy from your chest in pushing ction (see figures nd c). Reset nd repet the throwing ction while lunging with your left leg. Alternte legs on ech rep. Keep your elows close to your sides when throwing in order to mximize power nd minimize stress in your elow joints. If using ruer, ir-filled ll, which hs lot of ounce, stnd t distnce fr enough from the wll tht you don t feel rushed to ctch the ll on the reound fter ech throw. Stnd fr enough wy from the wll for the ll to ounce t lest once efore it reches you fter ech throw. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce or roll ck to you fter ech throw without forcing you to feel rushed. c 77

88 Angled Brell Press nd Ctch Stnd with your feet shoulder-width prt. Plce one end of rell in corner or inside lndmine device nd hold onto the other end (see figure ). Explosively press the rell up nd wy from you, llowing it to leve your hnd y few inches (see figures nd c), then ctch it with your other hnd nd control it on the wy down to your shoulder (see figure d). Explode the rell up gin, throwing it few inches in front of your hnd, then ctch it with your other hnd nd lower it in controlled motion ck to the originl side to complete full repetition. Ech time you ctch the rell, do so s if ctching n egg. Use your entire ody, simultneously ending your knees (slightly) nd rms to sor the fll nd keep the egg from reking. It s ok to llow your torso to rotte it ech time you ctch nd throw the rell. c d 78

89 Brell Overhed Push Press Stnd with your feet shoulder-width prt nd hold the rell t the top of your chest with your hnds just outside shoulder-width prt. Slightly end your knees (see figure ), then quickly reverse the motion, exploding into the r nd driving it overhed with your rms nd legs in coordinted fshion (see figure ). Once the r is completely overhed, slowly reverse your motions to complete full repetition. Keep your wrists stright; do not llow them to end ckwrd t ny time. Do not llow your lower ck to overextend s you press the rell overhed. 79

90 Cross-Body Exercises These exercises trin the X-fctor reltionships, which coordinte the leg nd hip on one side of the ody with the torso nd upper ody on the other side. They lso emphsize the upper-ody pushing musculture, which consists primrily of the chest, shoulders, nd triceps. One-Arm Dumell Rottionl Push Press Stnd tll with your feet roughly shoulder-width prt while holding dumell in front of one shoulder. Slightly end your knees (see figure ), then quickly reverse the motion nd press the dumell stright ove your sme-side shoulder while rotting to the side opposite of the dumell (see figure ). Perform ll repetitions on the sme side efore switching sides. To etter llow your hips to rotte, rise your sme-side heel off of the ground s you turn. Begin ech repetition with your weight shifted slightly to the leg on the sme side s the dumell. As you perform ech repetition, your weight should shift to the other leg. Press the dumell nd rotte s fst s possile, ut lower the dumell with delierte control, which my require you to help with your free hnd. You cn lso perform this exercise without the torso rottion. 80

91 Dumell Rottionl Shoulder Press Stnd tll with your feet roughly shoulder-width prt while holding dumell in front of ech shoulder (see figure ). Press one dumell into the ir s you rotte to the opposite side (see figure ). Reverse the motion nd press the other dumell while rotting to the other side. To etter llow your hips to rotte, rise your heel off of the ground s you turn. Press the dumell directly over your sme-side shoulder. Lower the dumell in smooth, controlled mnner s you ring your torso ck to fcing stright hed efore you egin turning to the opposite side to perform the rep with the other rm. 81

92 Stnd with one leg in front of the other, splitting your stnce. Plce one end of rell in corner or inside lndmine device nd hold onto the other end of the rell (see figure ). If the rell is in your right hnd, your right leg is your ck leg. Press the rell up nd wy from you while keeping your torso upright nd stle (see figure ). Slowly reverse the motion nd lower the rell ck in front of your shoulder. Angled Brell Press Do not press the rell towrd the midline of your ody; keep it in line with your sme-side shoulder s you press it up nd out. At the ottom of ech repetition, your forerm should form 90-degree ngle with the rell. Do not llow your wrist to end ckwrd t ny time; keep your wrist stright throughout this exercise. 82

93 Plce one end of rell in corner or inside lndmine device nd hold onto the other end of the rell. Holding the r t your chest, stnd roughly prllel to the rell with your feet shoulder-width prt nd your knees ent (see figure ). Angled Brell Rottionl Push Press Rotte your ody (hips nd torso) towrd the rell s nchor point s you extend your legs nd push the rell wy from you y extending your rm stright (see figure ). Slowly reverse the motion to lower the rell to your chest s you llow your knees to end, thus completing full rep. Begin ech repetition with your weight shifted slightly to your rer leg the one on the sme side s the hnd underneth the rell. As you perform ech repetition, your weight should shift to the front leg, nd you should finish ech rep with your rer heel off of the ground nd rotted towrd the rell. At the ottom of ech repetition, keep the rell close to your ody, with your elow directly underneth your wrist. It s oky to use your free hnd to help lower the rell nd to help keep it in plce t the eginning of ech repetition. 83

94 One-Arm Cle Press Stnd fcing wy from n djustle cle column while holding hndle t roughly shoulder height. With the cle hndle in your left hnd, split your stnce with your left leg ehind your right leg. Press the cle stright out in front of you (see figure ). Slowly reverse the motion nd ring the hndle ck in to your ody s you ring your left rm ck towrd you in row-like motion while extending the opposite rm nd without llowing your shoulders or hips to rotte more thn few degrees (see figure ). Keep your rer foot stright nd your ck heel off of the ground throughout this exercise. Len your torso slightly forwrd to llow you to move hevier lods. Keep your elow t roughly 45-degree ngle from your ody t the eginning of ech repetition. To prevent the cle ttchment from digging into your rm, you cn use n extender strp (which cn e purchsed t store tht sells rock-climing ger) etween the hndle nd the cle ttchment. 84

95 One-Arm Push-Up Assume one-rm plnk position with your feet spred severl inches wider thn your shoulders (see figure ). Your weight-ering rm should e positioned so tht your wrist is directly under the sme-side shoulder. Your non-weight-ering rm should e on the opposite hip or ehind your ck. Drop into one-rm push-up, llowing your torso to rotte few degrees wy from your weight-ering rm while keeping your elow on the working side tight to your ody (see figure ). Drive into the floor nd push your ody ck to the top of the push-up to complete full rep. Perform ll repetitions on one side efore switching to the other rm. Turn your weight-ering hnd out slightly so tht your fingers point t roughly 45-degree ngle wy from your ody. Do not llow your lower ck to sg towrd the floor t ny time. 85

96 Push-Up Lock-Off Begin in push-up position with your feet shoulder-width prt, one hnd on top of medicine ll or pltform, nd your other hnd on the floor. Perform push-up with one hnd on top of the pltform or medicine ll (see figure ). At the top of the push-up, lock off y fully strightening the elow of the rm resting on the pltform or ll. Plce the other rm t your chest (see figure ). Perform hlf of the repetitions with your right rm elevted nd the other hlf with your left rm elevted. Do not llow your shoulders or hips to rotte t ny time; keep your torso prllel to the ground throughout. Puse for one or two seconds t the top of ech repetition, then slowly lower yourself. Box Crossover Push-Up Begin in push-up position with oth hnds on top of medicine ll or pltform nd your feet just outside shoulder-width prt (see figure ). Step one hnd off of the ox or ll to the floor while performing push-up (see figure ). As you come out of the push-up, ring your hnd ck to the pltform or ll. Repet the sme ction to the other side. Do not llow your hed or hips to sg towrd the floor t ny time. Do not move your feet. 86

97 Compound Exercises These pushing exercises integrte efforts y the chest, shoulder, nd triceps muscles to perform the movement. Brell Bench Press Lie on weight ench with your feet flt on the floor, pressing them firmly into the ground to keep you stle. Hold n Olympic-type rell using grip tht plces your hnds outside your shoulders (see figure ). Slowly lower the r towrd your chest until your elows rech just elow your torso. Keep your elows t roughly 45-degree ngle reltive to your torso (see figure ). Press the r up to the sky ove your chest. Do not llow your wrists to end ckwrd t ny time. Keep your elows directly under your wrists throughout. 87

98 Incline Brell Bench Press Lie on weight ench ngled t out 45 degrees with your feet flt on the floor, pressing them firmly into the ground to keep you stle. Hold n Olympic-type rell using grip tht plces your hnds outside your shoulders (see figure ). Slowly lower the r towrd your chest until your elows rech just elow your torso; keep your elows t roughly 45-degree ngle reltive to your torso (see figure ). Press the r up to the sky ove your chest. Do not llow your wrists to end ckwrd t ny time. Keep your elows directly under your wrists throughout. Dumell Bench Press Lie on weight ench with your feet flt on the floor, pressing them firmly into the ground to keep you stle. Hold dumell in ech hnd ove your shoulders with your rms stright (see figure ). Slowly lower the dumells outside your ody until your elows go just elow your torso (see figure ). Press the dumells ck up towrd the sky ove your shoulders. You cn lso perform the dumell ench press in n lternte-rm style y pressing one rm while the other rm remins stright. When performing the lternte-rm version, do not egin lowering one rm until the opposite rm (which just performed the press) is fully stright. 88

99 Incline Dumell Bench Press Lie on weight ench ngled t out 45 degrees with your feet flt on the floor, pressing them firmly into the ground to keep you stle. Hold pir of dumells ove your hed outside your shoulders (see figure ). Slowly lower the dumells outside your ody until your elows rech just elow your torso (see figure ). Reverse the motion nd press the dumells ck up. You cn lso perform the incline dumell ench press in n lternte-rm style y pressing one rm while the other rm remins stright. When performing the lternte-rm version, do not egin lowering one rm until the opposite rm (which just performed the press) is fully stright. 89

100 Dumell Overhed Press Stnd tll with your feet hip-width prt. Hold dumell in ech hnd just ove the shoulder with your elows t roughly 45-degree ngle to your torso (see figure ). Press the dumells directly overhed until your rms re lmost stright (see figure ). Slowly reverse the motion, ringing the dumells ck down to the strting position outside your shoulders. At the ottom of ech repetition, your elows should e directly underneth the dumells; your forerms should remin perpendiculr to the floor. Do not llow your wrists to end ckwrd t ny time. Dumell Front-Hold Overhed Press Stnd tll with your feet shoulder-width prt. Hold dumell in ech hnd t shoulder height with your elows directly underneth nd in front of your torso (see figure ). Press the dumells directly overhed until just efore your rms re stright ove you, in line with your torso nd with the dumells prllel to one nother t the top (see figure ). Slowly reverse the motion, ringing the dumells ck down to the fronts of your shoulders. At the ottom of ech repetition, hold the dumells prllel to your torso. Do not llow your lower ck to overextend s you press the weight overhed. 90

101 Kettleell Shoulder-to-Shoulder Overhed Press Stnd tll with your feet prllel to one nother nd little frther thn shoulder-width prt. Hold onto the round prt of kettleell with oth hnds nd with your thums inside the hndle ove one shoulder (see figure ). Press the kettleell overhed so tht when your rms rech full extension, the kettleell is directly in line with the center of your ody (see figure ). Slowly reverse the motion nd lower the kettleell to your opposite shoulder (see figure c). Press it up gin so tht it ends up in the middle of your ody, then lower it ck to the other shoulder. Do not llow your shoulders or hips to rotte. Do not llow your torso to side-end; mintin your upright torso position throughout. c 91

102 Kettleell Bottom s-up Overhed Press Stnd tll with your feet roughly hip-width prt while holding kettleell upside-down in front of your shoulder (see figure ). Press the kettleell towrd the sky while keeping it lnced; stop just efore your elow is fully strightened (see figure ). Slowly reverse the motion, ringing the kettleell ck to the strting position in front of your shoulder. Repet ll reps on one side efore switching to the other side. Do not llow the kettleell to flip to the side of your pressing rm. If it does flip, reset it ck to the correct position nd restrt the repetition. Keep your elow directly underneth the kettleell throughout. Plce your hnds on the floor just frther thn shoulder-width prt with your elows stright (see figure ). Turn your hnds outwrd so tht your fingers point t roughly 45 degrees. Push-Up Perform push-up y lowering your ody to the floor while keeping your elows directly ove your wrists (see figure ). Once your elows rech n ngle just elow 90 degrees, reverse the motion y pushing your ody up so tht your elows re stright gin. At the top of ech push-up, do not finish with your shoulder ldes pinched together; insted, protrct (push prt) your shoulder ldes while keeping your ody in stright line. At the ottom of ech push-up, position your rms t 45-degree ngle to your torso. 92

103 Supernd Push-Up Plce supernd round your upper ck nd plce your fingers (ut not your thums; see inset) inside the nds from the ottom up. Position your hnds on the floor shoulder-width prt with your elows stright (see figure ). Turn your hnds outwrd so tht your fingers point t roughly 45 degrees. Perform push-up y lowering your ody to the floor while keeping your elows directly ove your wrists (see figure ). Once your elows rech n ngle just elow 90 degrees, reverse the motion y pushing your ody up so tht your elows re stright gin. At the top of ech push-up, do not finish with your shoulder ldes pinched together; insted, protrct (push prt) your shoulder ldes while keeping your ody in stright line. At the ottom of ech push-up, position your rms t 45-degree ngle to your torso. 93

104 Begin in push-up position with your hnds shoulder-width prt on the floor nd your feet elevted on top of weight ench or chir (see figure ). Feet-Elevted Push-Up Perform push-up y lowering your chest towrd the floor until your elows rech n ngle just elow 90 degrees (see figure ). Then press yourself wy from the floor until your elows re stright. Keep your ody in stright line, from your hed to your hips to your nkles; do not llow your hed or hips to sg towrd the floor. Position your rms nd hnds in the sme mnner descried for the sic push-up. Clp Push-Up Although this exercise involves n explosive ction, it does not require force summtion from the entire ody. For this reson, it is ctegorized s compound exercise rther thn totl-ody explosive exercise. Plce your hnds shoulder-width prt on the floor with your elows stright (see figure ). Turn your hnds outwrd so tht your fingers point t roughly 45 degrees. Lower yourself to the floor while keeping your elows directly ove your wrists nd t 45-degree ngle to your torso (see figure ). Once your elows rech n ngle just elow 90 degrees, quickly reverse the motion y explosively pushing your ody up so tht your hnds leve the floor (see figure c). Quickly clp your hnds once, then return them ck to the floor nd lnd s gently s possile s you lower to egin the next repetition. Do not llow your hips to elevte efore the rest of your ody; keep your ody in stright line throughout. At the ottom of ech push-up, position your rms t 45-degree ngle to your torso. c 94

105 Close-Grip Push-Up Begin in push-up position with oth hnds on top of medicine ll or pltform nd your feet shoulder-width prt (see figure ). Perform push-up y lowering your chest towrd the medicine ll or pltform until your elows rech n ngle just elow 90 degrees (see figure ). Then press yourself wy from the floor until your elows re stright. Turn your hnds outwrd so tht your fingers point down towrd the floor. At the ottom of ech push-up, your elows should e ginst your sides. Stnding Cle Chest Press Stnd tll in split stnce, just in-front of the middle of cle cross-over mchine. Hold the hndles in ech hnd t your shoulder level with rms out to your sides nd your elows ent to 90-degrees (see figure ). Press into the hndles y extending your rms nd ringing them together towrds the midline of your ody (see figure ). Slowly reverse the motion until your rms re ck out to yours sides nd your elows re ent. > continued 95

106 Stnding Cle Chest Press > continued The wider the cles re prt, the frther in-front of the pprtus you ll need to stnd to properly perform this exercise. Keep your rer heel elevted off of the floor throughout. A slight forwrd torso len is oky to use if needed to perform this exercise. Hevy-Bnd Step nd Press Fce wy from hevy-duty resistnce nd ttched t roughly shoulder height to stle structure or inside doorjm (mny resistnce nds come with doorjm ttchment). With your knees slightly ent nd your feet roughly hip-width prt, hold hndle in ech hnd with your rms t 45-degree ngle to your sides nd your forerms prllel to the floor. The nd should crete enough tension tht it forces you to len your torso slightly forwrd (see figure ). 96

107 Step forwrd with one leg while performing chest press with oth rms; mintin your slight forwrd torso len with your rer heel off of the ground (see figure ). Step your led leg ck to the strting position while llowing your rms to come ck s well. Alternte legs on ech repetition. Explode into ech repetition s if you were shoving someone. Use resistnce nd tht cretes enough tension to mke you work to hold your position from the strt of ech repetition not just t the end, when your rms re extended. Isoltion Exercises These re single-joint movements tht focus on individul muscle groups. These exercise pplictions consist primrily of clssic odyuilding exercises tht trget the chest, shoulders, nd triceps musculture. Cle Pec Fly Stnd tll, in either split stnce or prllel stnce, just in front of the middle of cle crossover mchine. In ech hnd, hold hndles ttched t shoulder level. Your rms extend out to your sides with slight end in the elows (see figure ). Bring your rms together in front of you while keeping soft end in your elows, s if you were hugging tree, until your plms touch in the center (see figure ). Slowly reverse the motion until your rms re ck out to your sides nd your elows re just ehind your shoulders. When setting up to perform this exercise, stnd just in front of the cles. If necessry, slight forwrd torso len is cceptle. 97

108 Dumell Pec Fly Lie on weight ench with your feet flt on the floor, pressing them firmly into the ground to keep you stle. Hold dumell in ech hnd ove your shoulders with your rms stright nd your plms fcing ech other (see figure ). Keeping your elows slightly ent, slowly open your rms out to your sides until your elows go just elow your torso (see figure ). Reverse the motion y driving the dumells ck up in motion similr to tht of hugging tree. For dditionl isometric work, you cn squeeze the dumells together for one or two seconds t the top of ech rep. Lower the dumells in controlled fshion on ech rep. 98

109 Stnd tll with your feet hip-width prt while holding pir of dumells t your sides (see figure ). With your elows slightly ent, rise your rms out to the sides t roughly 30-degree ngle until the dumells rech just ove your shoulders (see figure ). Slowly lower the dumells ck to your sides. Dumell Side Shoulder Rise At the ottom position, do not llow the dumells to rest ginst your hips; keep your hnds just outside your hips to mintin some tension in your shoulders throughout. Keep the dumells prllel to the floor, which, comined with the rm ngle of the rises, mkes the exercise sfer for the shoulder joint. Stnd tll with your feet hip-width prt while holding pir of dumells t your sides (see figure ). With your elows slightly ent, rise your rms out in front of your ody until the dumells rech just ove your shoulders (see figure ). Slowly lower the dumells ck to your sides. Do not swing the weight up. Use delierte control on the lifting nd lowering portion of ech rep. Keep the dumells prllel to one nother throughout. Dumell Front Shoulder Rise 99

110 Stnd tll with your feet hip-width prt while holding pir of dumells resting on your thighs (see figure ). Pull the dumells towrd the sky, outside of your torso, until your elows rech shoulder height (see figure ). Then lower the dumells ck to your thighs in controlled fshion to reset nd egin your next repetition. Dumell Wide-Arm Upright Row To mke the exercise sfer for the shoulder joints, keep the dumells wider thn in the trditionl mnner (in which the hnds re close together). Keep your wrists firly stright throughout. Lie supine on weight ench while holding dumell in ech hnd with your rms outstretched ove your shoulders towrd the sky (see figure ). Dumell Triceps Skull Crusher Bend your elows, lowering the dumells towrd your forehed while keeping your plms fcing one nother (see figure ). Once your elows rech just elow 90-degree ngle, reverse the motion nd extend your elows until they're lmost stright gin to complete the rep. To void getting hit in the hed y the dumells, lower them slowly with delierte control. You cn lso perform this exercise with n EZ r. 100

111 Stnd in front of n djustle cle column with rope ttched ove your eye level. Hold one side of the rope in ech hnd with your rms y your sides nd your elows ent ove 90 degrees (see figure ). With your knees slightly ent, strighten your elows towrd the sides of your ody until your rms re stright (see figure ). Cle Triceps Rope Extension Do not llow your shoulders to round forwrd s you press the rope downwrd on ech repetition. Keep your elows y your sides throughout. Suspension Triceps Skull Crusher Using suspension triner, fce wy from the nchor point, gr the hndles, nd len your weight forwrd with your rms extended t roughly 45-degree ngle ove your hed (see figure ). > continued 101

112 Suspension Triceps Skull Crusher > continued Bend t your elows nd lower your forehed to your wrists (see figure ). Reverse direction nd extend your elows, s in triceps extension, to complete the rep. Keep your entire ody stright throughout the ction. To increse the difficulty, lower your ody closer to the floor; the closer your shoulders come to eing under the nchor point, the tougher the exercise is. To decrese the difficulty, use higher ody ngle. Overhed Cle Triceps Rope Extension You'll need n djustle cle column to perform this exercise. Stnd in front of the cle column with rope ttched ove your hed. Fcing wy from where the rope is ttched, in split stnce with slight forwrd len of your torso, hold ech side of the rope in ech hnd with your rms y your ers nd your elows ent eyond 90 degrees (see figure ). Keeping your ody in the strting position, extend your elows until your rms re stright (see figure ). Slowly reverse the motion nd repet. Do not drive your shoulders downwrd s you extend your rms on ech rep. Keep your rer heel off of the ground throughout. If every ction hs rection, then pushing work requires corresponding mount of pulling prticulrly for desk jockeys. Tht s wht the next chpter is ll out! 102

113 5 Upper Body Pulling Pulling exercises improve your ility to move something such s n oject or opponent closer to you in order to etter control it or hold it. Although the upperody pulling motion is the opposite of pushing, these two movements re often used together for exmple, in ctions such s swing nd punching (e.g., one two comintion in which left j is followed immeditely y right cross). As with the pushing exercises presented in chpter 4, the exercises provided here involve pulling horizontlly, digonlly, nd verticlly from vriety of stnces nd ody positions nd using oth single-rm (unilterl) nd doule-rm (ilterl) ctions. 103

114 Totl-Body Power Exercises These explosive exercises require you to summte force y coordinting ll of the muscles in your ody, which culmintes in n upper-ody pulling ction. These exercises re clssified s specific. Medicine-Bll Step nd Overhed Throw Stnding with your feet roughly hip-width prt, hold the medicine ll weighing 2 to 5 kilogrms (out 4.5 to 11 ls.) over your hed (see figure ) nd len ckwrd slightly to stretch your dominl region (see figure ). Step forwrd with one foot s you explosively throw the ll t the wll in the mnner of soccer throw (see figure c). Aim for trget on the wll tht's roughly t your torso height. Stnd fr enough from the wll to llow the ll to ounce t lest once efore you ctch it nd reset for the next rep. Alternte the leg tht you step with on ech rep. In strting ech rep, do not len ck so fr s to overextend your lower ck; len ck just enough to initite stretch in the front of your torso. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce or roll ck to you fter ech throw without forcing you to feel rushed. c 104

115 Medicine-Bll Rinow Slm Stnd with your feet shoulder-width prt while holding medicine ll weighing 3 to 6 kilogrms (out 6.5 to 13 ls.) ove your hed with your elows slightly ent (see figure ). Shift your weight slightly to the side on which you re holding the ll. Slm the ll to the ground t roughly 45-degree ngle, just outside your opposite foot, while shifting your weight to the sme side (see figure ). Allow the ll to tke very smll ounce, ctch it, nd reverse the motion to perform the next repetition on the other side y moving your rms round your hed in rinow-like rc. Perform ll reps on the sme side efore switching sides. As you slm the ll, llow your shoulders nd hips to rotte slightly. To void getting hit in the fce when the ll ounces, do not keep your fce directly ove where the ll is eing slmmed. At the top of the rnge of motion, when your rms re overhed, rech s high s possile to crete stretch in your torso musculture. 105

116 Brell Hng Clen Stnd with your feet shoulder-width prt nd hold rell with your hnds just outside shoulder-width prt. Hinge slightly t your hips, keeping the r ginst your thighs (see figure ). Explode your hips into the r s you pull it upwrd (see figure ). Once the r reches shoulder level, quickly flip your elows underneth the r to ctch it t the top of your chest (see figure c). Your heels will leve the ground s you drive the r upwrd, ut do not llow your entire foot to leve the ground (doing so reduces your potentil for power production). To initite the movement, use your lower ody, not your rms. c Brell High Pull Stnd with your feet shoulder-width prt nd hold rell with your hnds few inches outside shoulder-width prt. Slightly end your knees nd hinge forwrd t your hips with the rell resting on your thighs (see figure ). Explode your ody upwrd, using your rms nd legs to pull the r towrd the sky until your elows rech shoulder height (see figure ). Then lower the r ck to your thighs in controlled fshion to reset nd egin your next repetition. When you lift the r, do not llow your lower ck to over extend. To initite the movement, use your lower ody, not your rms. 106

117 This exercise is performed in the sme wy s the rell high pull except tht the dumells llow your rms to egin closer nd then move prt t the top of ech rep. Stnd with your feet shoulder-width prt nd hold dumell in ech hnd just in front of your thighs. Slightly end your knees nd hinge forwrd t your hips with the dumell hndles resting on your thighs (see figure ). Explode your ody upwrd, using your rms nd legs to pull the dumells slightly outwrd nd towrd the sky until your elows rech shoulder height (see figure ). Then lower the dumells ck to your thighs in controlled fshion to reset nd egin your next repetition. Dumell High Pull When you lift the dumells, do not llow your lower ck to overextend. To initite the movement, use your lower ody, not your rms. 107

118 Stnd with your feet roughly hip-width prt nd hold kettleell with oth hnds. Keeping your ck nd rms stright, drive the kettleells etween your legs s if hiking footll nd hinge forwrd t your hips. Keep your knees ent t roughly 15- to 20-degree ngle (see figure ). Once your forerms come into contct with your thighs, explosively reverse the motion y simultneously driving your hips forwrd nd swinging the kettleell up to eye level (see figure ). Kettleell Swing As you hinge forwrd, drive your hips ckwrd; do not llow your ck to round out. At the ottom of ech swing, llow your rms to touch the insides of your thighs. On ech rep, use your hips to powerfully drive your rms forwrd off of your thighs to swing the kettleells ck up. Once the kettleells rech your eye level, pull them ck down, keeping firm grip on the hndles. Stnd with your feet roughly hip-width prt, hold kettleell in one hnd with your rm stright. Keeping your ck nd rm stright, drive the kettleell etween your legs s if hiking footll nd hinge forwrd t your hips. Keep your knees ent t roughly 15- to 20-degree ngle (see figure ). Once your forerm comes into contct with your thigh, explosively reverse the motion y simultneously driving your hips forwrd nd swinging the kettleell up to roughly eye level (see figure ). Perform ll reps on the sme side efore switching sides. One-Arm Kettleell Swing 108

119 As you hinge forwrd, drive your hips ckwrd; do not llow your ck to round out. On ech rep, use your hips to powerfully drive your rm forwrd off of your thigh to swing the kettleell ck up. Doule Kettleell Swing Clen Stnd with your feet frther thn shoulder-width prt nd hold kettleell in ech hnd. Slightly end your knees nd hinge t your hips to llow the kettleells to swing etween your legs (see figure ). Quickly reverse this motion y driving your hips forwrd nd moving your rms upwrd (see figure ). As the kettleells move towrd the sky, quickly flip your elows underneth them nd soften your ody to ccept the motion of the kettleells into your ody, creting s much cushion s you cn (see figure c). As the kettleells come up to your chest, imgine them s eggs tht you do not wnt to rek; sor them s gently s possile y llowing your legs to end slightly. To strt the next repetition, push the kettleells off of your chest nd llow them to swing ck etween your legs. At the ottom position, do not llow your lower ck to round out. c 109

120 One-Arm Kettleell Swing Clen Stnd with your feet frther thn shoulder-width prt nd hold kettleell in one hnd. Slightly end your knees nd hinge t your hips to llow the kettleell to swing etween your legs (see figure ). Quickly reverse this motion y driving your hips forwrd nd your rm upwrd (see figure ). As the kettleell moves towrd the sky, quickly flip your elow underneth it nd soften your ody to ccept the motion of the kettleell into your ody, creting s much cushion s you cn (see figure c). As the kettleell comes up to your chest, imgine it s n egg tht you do not wnt to rek; sor it s gently s possile y llowing your legs to end slightly. To strt the next repetition, push the kettleell off of your chest nd llow it to swing ck etween your legs. At the ottom position, do not llow your lower ck to round out. c 110

121 Rope Slm Stnd tll with your feet hip-width prt while holding one end of rope in ech hnd. Keeping your elows slightly ent, rise your rms in front of you until they re ove your hed (see figure ). Slm the rope to the floor y explosively driving oth rms down while slightly ending your knees nd hips (see figure ) nd then ck up (see figure c). On ech repetition, focus only on producing mximl force dedicted to the downwrd slm. This exercise does not involve exerting yourself ech time you elevte the rope to strt the next repetition; therefore, lift the rope in norml fshion nd llow yourself to set up correctly in order to execute ech slm s forcefully s possile. c 111

122 Cross-Body Exercises These exercises trin the X-fctor reltionships, which coordinte the leg nd hip on one side of the ody with the torso nd upper ody on the other side. They lso emphsize the upper-ody pulling musculture, which consists primrily of the lts, midck, posterior shoulders, nd iceps. One-Arm Freestnding Dumell Row Assume split stnce with your right leg in front of your left leg nd oth knees slightly ent. With your left hnd, hold the dumell in neutrl position so tht your plm fces the opposite side of your ody; your right hnd hngs ner the front (right) knee. Hinge t your hips, keeping your ck stright so tht your torso ecomes roughly prllel with the floor (see figure ). Perform row y pulling the dumell towrd your ody, without rotting your shoulders or hips more thn few degrees, while pulling your scpul towrd your spine in controlled mnner s your rm moves (see figure ). Slowly lower the dumell without letting it touch the floor. Complete ll reps on one side efore switching sides. Mintin stle spinl position, keeping your ck stright throughout the exercise. Keep your ck heel rised off of the ground to ensure tht most of your weight is on your front leg. Do not llow your rowing-side shoulder to move forwrd t the end of ech rep. 112

123 One-Arm One-Leg Dumell Bench Row Stnd fcing trditionl weight ench with your feet hip-width prt, your knees slightly ent, your right hnd on top of the ench, nd dumell in your left hnd. Keeping oth of your knees slightly ent, lift your right leg until it s roughly in line with your torso, which is roughly prllel to the floor (see figure ). Perform the row y pulling the dumell towrd your ody so tht your left elow ends up t roughly 90-degree ngle while you drive your left shoulder lde towrd your spine (see figure ). Slowly lower the dumell towrd the floor until your rm strightens without llowing the dumell to touch the floor. Keep your hips level with the floor throughout. Do not strighten your down leg t ny time; keep the knee of your se leg ent out 20 degrees. Do not llow your rowing-side shoulder to move forwrd t the end of ech rep. 113

124 One-Arm Dumell Bench Row Stnd fcing trditionl weight ench with your right hnd on top of the ench nd dumell in your left hnd. Keep stright ck tht is roughly prllel to the floor (see figure ). Stnd in slightly stggered stnce, with your left leg ehind your right leg, or in prllel stnce (shown) with your feet hip-width prt, nd your knees slightly ent. Perform the row y pulling the dumell towrd your ody so tht your left elow ends up t roughly 90-degree ngle while you drive your left shoulder lde towrd your spine (see figure ). Slowly lower the dumell towrd the floor until your rm strightens without llowing the dumell to touch the floor. Keep your hips level with the floor throughout. Do not llow your rowing-side shoulder to move forwrd t the end of ech rep. One-Arm Cle Row Stnd tll with your spine stright nd your knees slightly ent while fcing n djustle cle column djusted to roughly shoulder height. With your right hnd, gr the hndle in neutrl grip (i.e., with your plm fcing the opposite side of your ody) nd split your stnce so tht your right leg is ehind your left leg (see figure ). Perform row y pulling the cle towrd your ody, driving your shoulder lde ck so tht it s retrcted t the end of the row (see figure ). Mintin stle spine without llowing your shoulders nd hips to rotte more thn few degrees. Slowly reverse the motion y llowing your scpul to protrct while your rm strightens. Perform ll reps on one side efore doing the other side. Keep your rer heel off of the ground to ensure tht most of your weight remins on your front leg. Do not llow your rowing-side shoulder to move forwrd t the end of ech rep. 114

125 Stnd fcing n djustle column tht s set t your mid torso level with you ck stright, your feet roughly shoulder-width prt, nd your knees slightly ent. Hold the hndle in your right hnd with your rm extended out in front of your shoulder (see figure ). One-Arm Cle Row With Hip Rottion Perform row y pulling the cle towrd your ody, driving your shoulder lde ck so tht it s retrcted t the end of the row. As you rech the end of the row, rotte your hips towrd the rowing side (in this cse, your right side) y llowing your left heel to elevte nd pivoting on the ll of your left foot (see figure ). Slowly reverse the motion s you extend your rm, mintining control, while strightening your feet ck to fce the cle. Perform ll reps on one side efore switching to the other side. At the end of ech row, rotte your hips nd torso no more thn 45 degrees from the cle or nd. As you pull the cle or nd, shift your weight to the rowing side; s your rms extend ck out, shift your weight ck to eing centered. 115

126 One-Arm Compound Cle Row Stnd fcing n djustle cle column tht s set t your mid torso level with your feet roughly shoulder-width prt in split stnce with your left leg in front nd your knees slightly ent. Hold the hndle in your right hnd using neutrl grip (i.e., with your plm fcing the opposite side of your ody). Hinge t your hips, reching your right rm in front of you towrd the origin of the cle (see figure ). Reverse this motion while performing row. Finish the row t the sme time tht you return to the upright stnding position (see figure ). Slowly reverse the motion, hinging t your hips nd reching out; use good rhythm nd timing. Perform ll reps on one side efore switching to the other side. Keep your rer heel off of the ground to ensure tht most of your weight remins on your front leg. Do not llow your rowing-side shoulder to move forwrd t the end of ech rep. Bent-Over One-Arm Cle Row Stnd fcing n djustle cle column with your feet roughly hip-width prt. Tke ig step ckwrd with your right leg nd hinge forwrd t your hips so tht your torso is t roughly 45-degree ngle to the floor. Your left knee should e ent slightly nd your right (ck) leg stright with the heel off of the ground. With your right hnd, hold the cle hndle, which is ttched low, in neutrl grip (i.e., with your plm fcing the opposite side of your ody) (see figure ). Perform row y pulling the cle towrd your ody, driving your shoulder lde ck so tht it s retrcted t the end of the row (see figure ). Mintin stle spine without llowing your shoulders nd hips to rotte more thn few degrees. Slowly reverse the motion y llowing your scpul to protrct while your rm strightens. Perform ll reps on one side efore switching to the other side. 116

127 Your torso nd ck leg should form stright line, which should remin constnt throughout the exercise. Most of your weight should e on your front leg. You cn position your free hnd either on your sme-side hip or on top of your front leg. One-Arm Anti-Rottion Suspension Row Fce the nchor point of suspension triner nd hold hndle in your right hnd. Len ckwrd, wy from the nchor point, with your ody forming stright line nd extend your left rm y your side (see figure ). Without llowing your ody to rotte t ny point, perform rows y pulling your ody towrd the hndle (see figure ) nd going ck down. Ech time tht you pull yourself towrd the hndle, keep your elow (on the rowing side) tight to your ody. Keep your ody in stright line throughout; keep your shoulders nd hips prllel to the floor nd do not llow your hips to sg towrd the floor. To increse the difficulty, wlk your feet frther out to increse your ody ngle nd ring you lower. To decrese the difficulty, decrese your ody ngle y wlking your feet in so tht they re more underneth you. 117

128 Cle-Rope Tug-of-Wr Row Attch triceps rope to n djustle cle column t your midtorso level. Stnd t 45-degree ngle to the cle with your feet slightly frther thn shoulder-width prt nd your right leg ck. Gr the rope with sell-t type of grip, keeping your right hnd ehind your left. With your knees ent to roughly 15 to 20 degrees, hinge t your hips lening your torso forwrd so tht it s prllel to the floor nd your rms re outstretched ove you towrd the origin of the cle (see figure ). Slowly reverse this motion y ringing your torso upright while lening ckwrd slightly with your upper ody. Plnt your feet on the ground nd pull the rope into your ody until your right wrist contcts your ris on your right side (see figure ). Perform hlf of the repetitions with the sme leg forwrd, then switch your stnce nd grip nd perform the other hlf. Ech time you perform the row, use your legs s nchors to drive your torso ckwrd slightly. At the eginning of ech repetition, llow your rms nd upper ck to stretch forwrd without rounding your lower ck. As you perform the exercise, your weight should shift from front to ck. 118

129 Compound Exercises These pulling exercises integrte efforts y the lts, midck, posterior shoulders, nd iceps muscles. Chin-Up Hng from pull-up r using n underhnd grip (see figure ). Bring yourself up so tht your chin goes ove the r without swinging your ody (see figure ). Slowly lower yourself with control. Grip the r t width tht feels comfortle for you. Puse for one second t the top of ech rep efore lowering yourself. 119

130 Hng from pull-up r using n underhnd grip (see figure ). Bring your chest up to the r while simultneously lening your torso ckwrd slightly so it forms roughly 45-degree ngle with the ground (see figure ). Slowly reverse the motion, lowering yourself nd llowing your torso to return to position perpendiculr to the floor once your rms re fully stright. As you pull yourself up, do not llow your lower ck to overextend. You cn keep your knees slightly ent throughout this exercise. Compound Chin-Up Pull-Up Hng from pull-up r using n overhnd grip (see figure ). Bring yourself up so tht your chin goes ove the r without swinging your ody (see figure ). Slowly lower yourself with control. Of the two grips, the underhnd (chin-up) grip is the strongest for most people. Another gret option is the neutrl grip, in which your plms fce one nother (thus you need r tht llows for this positioning). Some people who experience shoulder discomfort when performing pull-ups find neutrl grip to e more comfortle. And regrdless of shoulder issues, mny people simply find the neutrl grip to e stronger option. 120

131 Hng from pull-up r with n overhnd grip nd your hnds frther thn shoulder-width prt (see figure ). As you pull yourself up, move your ody towrd one hnd so tht your shoulder moves in front of the sme-side hnd (see figure ). Reverse the motion y moving ck to the center s you llow your rms to strighten. Repet y pulling yourself up to the other side. The overll motion of the exercise resemles n inverted tringle. Do not llow your shoulders to roll forwrd t the top of ech repetition; keep your chest elevted t the top. Lterl Pull-Up Lt Pull-Down Position yourself just ehind trditionl lt pull-down r nd hold it with n overhnd grip over your hed (see figure ). Pull the r down to the top of your chest while keeping your ck stright nd your elows following stright line (see figure ). Slowly reverse the motion under control. Find grip width somewhere outside of shoulder width tht feels most comfortle to you. For vriety, you cn use n underhnd grip. You cn lso use neutrl grip y exchnging the stright r for hndle tht llows your plms to fce one nother spced roughly shoulder-width prt. Mny people who hve minor shoulder issues find the neutrl grip to e more comfortle. You cn lso dd vriety to this exercise y vrying your torso position; sutle ckwrd len cn e mixed in with firly verticl torso. 121

132 This exercise is performed in the sme mnner s the lt pull-down except tht you len your torso ckwrd slightly insted of remining upright. Position yourself just ehind trditionl lt pull-down r nd hold it with n overhnd grip over your hed (see figure ). Lening Lt Pull-Down While lening your torso ckwrd t roughly 25 degrees from upright, pull the r down to the top of your chest while keeping your elows pointed in the sme direction s your line of pull (see figure ). Slowly reverse the motion with control. Find grip width somewhere outside of shoulder width tht feels most comfortle to you. For vriety, you cn use n underhnd grip. You cn lso use neutrl grip y exchnging the stright r for hndle tht llows your plms to fce one nother spced roughly shoulder-width prt. Mny people who hve minor shoulder issues find the neutrl grip to e more comfortle. You ll need dul djustle cle mchine for this exercise. Assume hlf-kneeling position directly etween set of cles ove you. Hold hndle in ech hnd with your rms stright t roughly 45-degree ngle to your torso (see figure ). Pull one rm towrd your ody, ringing your elow ll the wy down to your hip one, nd comining the pull-down motion with smll side crunch in motion (similr to tht of fighter locking ody strike) (see figure ). Reverse the motion in controlled fshion. Once your rm ecomes stright, repet the ction with the other rm. Fighter s Cle Lt Pull-Down Do not twist your torso. Keep your forerms perpendiculr to the floor throughout. 122

133 Brell Bent-Over Row Stnd with your feet roughly hip-width prt. Hold the rell with n underhnd grip nd your hnds just outside shoulder-width prt. Bend over t your hips, keeping your ck stright so tht your torso is roughly prllel to the floor nd keeping your knees ent 15 to 20 degrees (see figure ). Row the r into your ody just ove your elly utton, pinching your shoulder ldes together t the top (see figure ). Slowly lower the r to complete the rep. You cn lso perform ent-over rows with n overhnd grip, which mny people find to e lessstrong gripping option. At the top of ech repetition, puse for one second, keeping the rell ginst your midtorso. Do not llow your ck to round out t ny time. Do not llow the fronts of your shoulders to round forwrd t the top of ech repetition. Wide-Grip Brell Bent-Over Row Stnd with your feet shoulder-width prt nd hold rell with your hnds roughly one foot (0.3 m) outside your hips. Bend over t your hips, keeping your ck stright so tht your torso is roughly prllel to the floor nd keeping your knees ent 15 to 20 degrees (see figure ). Row the r into the middle of your torso just elow your chest, pinching your shoulder ldes together t the top (see figure ). Slowly lower the r without llowing it to contct the floor until the set is completed. > continued 123

134 Wide-Grip Brell Bent-Over Row > continued At the top of ech repetition, puse for one second, keeping the rell s close to the lower prt of your chest s possile. Do not llow your ck to round out t ny time. Keep your elows directly ove your hnds nd do not llow your wrists to end. Do not llow the fronts of your shoulders to round forwrd t the top of ech repetition. Stnd with your feet hip-width prt nd hold dumell in ech hnd. Bend over t your hips, keeping your ck stright so tht your torso is roughly prllel to the floor nd keeping your knees ent 15 to 20 degrees (see figure ). Two-Arm Dumell Bent-Over Row Row the dumells towrd you while keeping your rms t 45-degree ngle to your torso; t the top, pinch your shoulder ldes together (see figure ). Slowly lower the dumells without llowing them to contct the floor until the set is completed. Puse for one second t the top of ech repetition. Do not llow your ck to round out t ny time. Do not llow your wrists to end. Do not llow the fronts of your shoulders to round forwrd t the top of ech repetition. 124

135 Seted Row This exercise usully requires specilly designed seted-row pprtus tht is ville in most gyms. It cn lso e done y sitting on the floor in front of low cle with your feet rced ginst two dumells (pictured). Sit with your feet hip-width prt ginst the pltform or dumells, your knees slightly ent, nd your ck stright. Hold the hndles with neutrl grip nd your hnds out shoulder-width prt (see figure ). Pull the hndles into your ody t midtorso level, pinching your shoulder ldes together t the end (see figure ). Slowly reverse the movement. Puse for one second t the top of ech repetition, keeping the hndles s close to your torso s possile. Do not overrch your lower ck s you row. Do not llow the fronts of your shoulders to round forwrd t the end of ech repetition. 125

136 Wide-Grip Seted Row This exercise usully requires specilly designed seted-row pprtus tht is ville in most gyms. It cn lso e done y sitting on the floor in front of low cle with your feet rced ginst two dumells (pictured). Sit with your feet hip-width prt ginst the pltform or dumells, your knees slightly ent, nd your ck stright. Hold lt r in n overhnd grip with your hnds roughly 10 inches (25 cm) outside your chest (see figure ). Pull the r into your ody t chest level, pinching your shoulder ldes together t the end (see figure ). Slowly reverse the movement. Puse for one second t the top of ech repetition, keeping the r s close to your chest s possile. Do not llow your wrists to end s you pull the r; keep your elows directly ehind your hnds throughout. Do not llow the fronts of your shoulders to round forwrd t the end of ech repetition. 126

137 Suspension Row Using suspension triner, fce the nchor point nd hold onto the hndles with your plms either fcing ech other or fcing the sky nd with your rms extended stright in front of your shoulders (see figure for n exmple with the plms fcing ech other). Len ck with your ody in stright line from hed to toe. Pull yourself up towrd your hnds y ending t your elows. Keep your elows tight to your sides nd perform rowing motion until the insides of your wrists re close to your ottom ris, thus ensuring full rnge of motion (see figure ). Puse t the top for one second, then slowly lower yourself until your elows re stright. Keep your ody in stright line nd do not led with your hips when pulling yourself up. Do not llow your wrists to end s you pull yourself up; keep your elows directly ehind your hnds throughout. Do not llow the fronts of your shoulders to round forwrd t the end of ech repetition. To increse the difficulty, strt the exercise from more severe ckwrd len, ringing your ody closer to the floor. 127

138 This exercise is n lterntive version of the suspension row. Using Smith mchine, fce rell positioned t elly-utton height. Hold onto the r using n underhnd grip with your rms extended stright in front of your shoulders (see figure ). Len ck with your ody in stright line from hed to toe. Pull yourself up towrd the r y ending t your elows, keeping your elows tight to your sides, nd performing rowing motion until your midtorso contcts the r (see figure ). Puse t the top for one second, then slowly lower yourself until your elows re stright. Smith-Br Underhnd-Grip Row Keep your ody in stright line; do not led with your hips when pulling yourself up. Do not llow the fronts of your shoulders to round forwrd t the end of ech repetition. To increse the difficulty, strt the exercise from more severe ckwrd len y lowering the r, thus ringing your ody closer to the floor. Wide-Elow Suspension Row Using suspension triner, fce the nchor point nd hold onto the hndles with your thums fcing ech other nd your rms extended stright in front of your shoulders (see figure ). Len ck with your ody in stright line from hed to toe. Pull yourself up towrd your hnds y ending t your elows nd performing rowing motion while flring out your elows (see figure ). Puse t the top for one second, then slowly lower yourself until your elows re stright. Keep your ody in stright line; do not led with your hips when pulling yourself up. Do not llow your wrists to end s you pull yourself up; keep your elows directly ehind your hnds throughout. Your elows should e t 90-degree ngle to your torso t the top of ech repetition. Do not llow the fronts of your shoulders to round forwrd t the end of ech repetition. To increse the difficulty, strt the exercise from more severe ckwrd len, thus ringing your ody closer to the floor. 128

139 This exercise is n lterntive version of the wide-elow suspension row. Using Smith mchine, fce rell positioned t elly-utton height nd hold onto the r using n overhnd grip with your hnds plced out 5 inches (13 cm) outside of your shoulders. Keeping your rms stright nd extended in front of your shoulders, len ck with your ody in stright line from hed to toe (see figure ). Wide-Elow Smith-Br Row Pull yourself up towrd the r y ending t your elows nd performing rowing motion while flring out your elows (see figure ). Puse t the top for one second, then slowly lower yourself until your elows re stright. Keep your ody in stright line; do not led with your hips when pulling yourself up. Do not llow your wrists to end s you pull yourself up; keep your elows directly ehind your hnds throughout. Your elows should e t 90-degree ngle to your torso t the top of ech repetition. To increse the difficulty, strt the exercise from more severe ckwrd len y lowering the r, thus ringing your ody closer to the floor. 129

140 Isoltion Exercises These re single-joint movements tht focus on individul muscle groups. These exercise pplictions consist primrily of clssic odyuilding exercises tht trget the lts, midck, posterior shoulders, nd iceps. Bent-Over Dumell Shoulder Fly Stnd with your feet hip-width prt nd hold dumell in ech hnd. Bend over t your hips, keeping your ck stright so tht your torso is t roughly 45-degree ngle to the floor nd keeping your knees ent 15 to 20 degrees (see figure ). Keeping smll end in your elows, rise your rms out to your sides until they ecome prllel with the floor; pinch your shoulder ldes together t the top. Your rms should e t 90-degree ngle reltive to your torso t the top of ech repetition (see figure ). Slowly lower the dumells in front of your torso. Puse for one second t the top of ech repetition. Do not llow your ck to round out t ny time. Do not swing the dumells up. 130

141 Stnd with your feet hip-width prt nd hold dumell in ech hnd. Bend over t your hips, keeping your ck stright so tht your torso is prllel to the floor nd keeping your knees ent 15 to 20 degrees (see figure ). Dumell Shoulder Y Keeping smll end in your elows, rise your rms out to shoulder height, pointing your thums towrd the sky. Your rms should e t 45-degree ngle reltive to your torso t the top of ech repetition, thus forming Y shpe with your torso (see figure ). Puse for one second t the top of ech repetition, then slowly lower the dumells in front of your torso. Do not llow your ck to round out t ny time. Do not swing the dumells up. Dumell Shoulder A Stnd with your feet hip-width prt nd hold dumell in ech hnd. Bend over t your hips, keeping your ck stright so tht your torso is prllel to the floor nd keeping your knees ent 15 to 20 degrees (see figure ). Keeping smll end in your elows, rise your rms out to your sides, just outside your hips, pointing your thums towrd the floor. Your rms should e t 15-degree ngle reltive to your torso t the top of ech repetition, thus forming n A shpe with your torso (see figure ). Puse for one second t the top of ech repetition, then slowly lower the dumells in front of your torso. Do not llow your ck to round out t ny time. Do not swing the dumells up. Pinch your shoulder ldes together t the top of ech rep. 131

142 Stnd with your feet hip-width prt nd hold dumell in ech hnd. Bend over t your hips, keeping your ck stright so tht your torso is prllel to the floor nd keeping your knees ent 15 to 20 degrees (see figure ). Dumell Shoulder T Keeping smll end in your elows, rise your rms out to your sides, pointing your thums towrd the sky. Your rms should e t 90-degree ngle reltive to your torso t the top of ech repetition, thus forming T shpe with your torso (see figure ). Puse for one second t the top of ech repetition, then slowly lower the dumells in front of your torso. Do not llow your ck to round out t ny time. Pinch your shoulder ldes together t the top of ech rep. Do not swing the dumells up. Shoulder W Stnd with your feet hip-width prt. Bend over t your hips, keeping your ck stright so tht your torso is prllel to the floor nd your knees ent 90 degrees. Your rms re ent ginst your torso with the top of your hnds t roughly shoulder-height (see figure ). 132

143 Rise your rms out to your sides just outside your torso, pointing your thums towrd the sky. At the top of ech repetition, your rms should form W-shpe (see figure ). Puse for one second t the top of ech repetition nd then slowly lower your rms ck down in front of your torso. Do not llow your ck to round out t ny time. Hold dumells to dd lod nd increse the difficulty of this exercise. Pinch your shoulder-ldes together t the top of ech rep. Suspension Y-Pull Using suspension triner, fce the nchor point nd hold onto the hndles with your plms fcing the floor nd your rms extended stright out in front of your shoulders (see figure ). Len ck with your ody in stright line from hed to toe. Without ending your elows, open your rms out digonlly to form Y (see figure ). At the top of ech rep, your ody should end up eing even with your rms. Puse t the top for one second efore reversing the motion nd slowly lowering yourself to the strting position to complete the rep. Keep your ody in stright line; do not led with your hips when pulling yourself up. Do not llow your wrists to end s you pull yourself up. Mintin tension ginst the hndles throughout, especilly t the top of ech rep. To increse the difficulty, strt the exercise from more severe ckwrd len, thus ringing your ody closer to the floor. 133

144 Rope Fce Pull Stnd in front of n djustle cle column with rope ttched t or ove your eye level. Hold one end of the rope in ech hnd with your plms fcing one nother nd your elows pointed out to the sides (see figure ). Pull the rope towrd your fce s you drive your rms prt so tht your hnds end up just outside your ers (see figure ). Slowly reverse the movement ck to the strting position. Do not overrch your lower ck. Your elows should e slightly higher thn your shoulders t the end of ech repetition. The middle of the rope should end up just in front of your forehed t the end of ech repetition. Stnd tll with your spine stright, your feet hip-width prt, nd your knees slightly ent while fcing n djustle cle column t roughly shoulder height. With your right hnd, gr the hndle on the left nd with your left hnd gr the hndle on your right. Your rms will e crossed in front of your ody with your plms fcing down to the floor (see figure ). Keeping your elows slightly ent, pull the hndles horizontlly y opening your rms out to the sides of your ody. Pinch your shoulder ldes together t the end (see figure ). Slowly reverse the movement ck to the strting position. Cle Reverse Shoulder Fly Keep stle spine nd minimize ny overrching in your lower ck. Your rms should e t 90-degree ngle to your torso throughout the exercise. 134

145 Cle Compound Stright-Arm Pull-Down Stnd fcing n djustle cle column with your feet roughly hip-width prt nd rope ttched to cle column ove your eye level. Hold one end of the rope in ech hnd with your plms fcing one nother. Hinge t your hips with slight end t your knees nd your rms extended ove your hed (see figure ). At the sme time you rise your torso to n upright position, pull the rope down, keeping smll end in your elows, until the hndles touch just outside of your hips (see figure ). Slowly reverse the motion, hinging t your hips nd reching your rms ck ove your hed; use good rhythm nd timing. Do not round your shoulders forwrd t the top of ech repetition. Perform the exercise smoothly with your rms going down s your torso goes up nd vice vers. 135

146 You ll need n djustle cle column to perform this exercise. Stnd fcing the cle column with your feet roughly hip-width prt with rope ttched ove eye-level, your rms round shoulder-level, nd your elows slightly ent (see figure ). Cle Rottionl Stright-Arm Pull-Down Pull the rope downwrd nd slightly to the right while lifting your left heel nd rotting your left foot so the torso rottes to the right (see figure ). Slowly reverse the motion returning to the middle position, nd repet this sme ction y pulling the rope to down to your left side while pivoting on your right foot nd rotting your torso to the left. Do not round your shoulders forwrd t the top of ech repetition. This exercise should e done in smooth mnner using good rhythm nd timing etween the rm pull nd the torso rottion. Dumell Biceps Curl Stnd tll with your feet hip-width prt nd hold dumell in ech hnd y your hips (see figure ). Curl one dumell up towrd your shoulders y ending t your elow without llowing your elow to move forwrd (see figure ). Once your hnd is up in front of your shoulder, reverse the motion y slowly lowering the dumell to your side. Repet the sme ction with the other rm nd continue lternting rms. Do not swing the weight up y overextending t your lower ck. This exercise cn lso e done y curling oth rms simultneously. You cn lso perform dumell hmmer curls y keeping the hndles of the dumells verticl. 136

147 Stnd tll with your feet hip-width prt, holding n EZ-Br with oth hnds y your hips with n underhnd grip (see figure ). Curl the r up towrd your shoulders y ending t your elows without llowing your elows to move forwrd (see figure ). Once your hnds re up in front of your shoulders, reverse the motion y slowly lowering the r ck down. Do not swing the weight up y over-extending t your lower ck. You cn lso perform this exercise with n overhnd grip. EZ-Br Biceps Curl Stnd tll in front of n djustle cle column with rope hndle ttched to cle column elow your knees. Hold ech side of the hndle using neutrl grip with your plms fcing ech other, your rms y your sides, nd your elows slightly ent (see figure ). Curl the rope up towrd your shoulders y ending t your elows without llowing your elows to move forwrd (see figure ). Once your hnds re up in front of your shoulders, reverse the motion y slowly lowering the rope until your rms re lmost stright. Cle Biceps Curl For dditionl trining vriety, you cn use n EZ-Br hndle ttchment. You cn lso perform reverse cle curls with n EZ-Br y gring the hndle with your plms fcing down. 137

148 Suspension Biceps Curl Using suspension triner, fce the nchor point nd hold onto the hndles with your plms fcing the ceiling. Len ck with your ody in stright line from hed to toe, your elows stright, nd your rms extended out in front of your shoulders (see figure ). Bending only t your elows, perform iceps curl nd pull yourself up so tht your knuckles touch your forehed (see figure ). Reverse the ction to complete the rep. Keep your ody stright throughout the exercise. To increse the difficulty, strt the exercise from more severe ckwrd len, thus ringing your ody closer to the floor. Now tht we ve covered vriety of pushing nd pulling movements focused on the upper ody, the next chpter provides you with vriety of exercises for uilding stronger, etter-looking, nd high-performnce lower ody. 138

149 6 Lower Body Field, court, nd comt sports s well s everydy ctivities rely on specific movements for performnce. When it comes to the lower ody, ll of these movements involve some type or comintion of squt, hip hinge, lunge, step, run, or jump. The lower-ody exercises fetured in this chpter help you improve your ility to perform these fundmentl humn ctions. The exercises presented here chllenge your lower ody in three-dimensionl mnner from either prllel stnce, split stnce, or single-leg stnce to ensure tht you re strong in ll positions nd cple of moving in ny direction. Tht s wht incresing your functionl cpcity is ll out; it s not just out upping your conventionl dedlift numers nd thinking tht tkes cre of everything. Rememer, s my friend nd iron-gme legend Richrd Sorin sys, thletes (nd thletic-minded individuls) re not in the gym to ecome weightlifters; they re there to e thletes mde stronger in the weightroom. These groups field, court, nd comt thletes, s well s thletic-minded folks who lso hve odyuilding-relted gols re the ones for whom this ook is written. For these people, the conventionl rell dedlift, squt, nd ench press ren t simply exercises; they re tools in ox tht lso contins mny other tools to help them chieve their gols. To powerlifters (i.e., weightlifters), however, the conventionl dedlift, squt, nd ench press re not tools; they re events ends in themselves. It's disppointing tht this difference goes uncknowledged y so mny coches, triners, nd gym goers. As result, they fil to pply the principle of specificity: Different trining gols require different trining pproches. So, let's tlk out lower-ody trining s it reltes to those of you who ren't in the gym to e competitive powerlifters. If you re not trying not e powerlifter, then there is no single exercise tht you must do; when it comes to performing exercises like conventionl rell dedlifts, you need only use them in wy tht s sfe nd helps you improve your overll strength nd muscle. You do need to possess sic competence in the lifts you re performing; however, you do not need to lern or prctice the powerlifting-specific skills required to e mster dedlifter. Nor does it mtter wht you cn lift, ecuse nonweightlifters don t chse certin lifting numers they chse progress. Doing tht doesn t men lifting specific mount of weight tht would impress the powerlifting community; it simply mens getting stronger thn you were without scrificing your overll helth or physicl cpcity to prticipte in the other physicl ctivities nd sports you enjoy. Similrly, when it comes to uilding muscle size (i.e., hypertrophy), progress is judged not y lifting n impressive mount of weight in the gym ut y the qulity of the wy in which you perform the lift nd y the resulting chnges in your physique the effects tht show outside of the gym. 139

150 Single-Leg Versus Doule-Leg Trining Elsewhere in this ook, I sid tht pitting free weights ginst mchines is like pitting fruits ginst vegetles. Similrly, dete out single-leg versus doule-leg exercise is like rguing out whether one should et only crrots or only roccoli. In relity, ech vegetle offers unique flvor nd provides certin set of nutrients, so just include them oth in your diet to mke it more tsty nd nutritious! As for single-leg nd doule-leg exercises, the doule-leg exercises (e.g., squts, dedlifts) plce you in wider se of support nd force you to use oth your legs nd your hips, together, to coordinte mny muscles in order to move ig lods, which is very metoliclly txing. In contrst, unilterl leg-trining exercises force you into nrrow se of support, which works your legs nd hips in slightly different mnner; mnner tht s often closer to how your legs work during sports since mny thletic ctions (i.e., running nd cutting) re single-leg dominnt. Of course, they lso force you to focus on controlling nd using one side t time, which is gret for strengthening your weker, less coordinted side. Therefore, using oth types gives you wider rnge of enefits; in ddition, hving oth types to choose from provides much lrger pool of exercise options for dding vriety to your lower-ody workouts. In summry, since oth unilterl nd ilterl leg trining help you improve muscle nd strength nd since oth offer unique, complementry enefits it mkes sense to incorporte oth into your lower-ody workouts in order to mke them more well-rounded nd effective. 140

151 Totl-Body Power Exercises These explosive exercises require you to summte force y coordinting ll of the muscles in your ody with emphsis on the lower ody. Plce two cones roughly 25 yrds prt. 25-Yrd Dsh Jog up to the first cone, then sprint s fst s you cn to the other cone. Once you pss the second cone, jog severl steps efore you stop. Wlk ck to the strt cone nd repet. While sprinting, keep your elows ent t roughly 90-degree ngle nd drive with your rms. The jog-up strt is recommended (rther thn quick-strt from still position) s wy to mximize the sfety of the exercise. Do not tke short, choppy steps; llow your legs to tke powerful strides without overstriding (striding eyond your ility). Jog up to strt cone Sprint Jog severl steps 25 yd 30-Yrd Shuttle This exercise includes chnges of direction, thus posing greter gility chllenge thn does the 25-yrd dsh. Plce three cones five yrds prt in stright line. Jog up to strt cone 5 yd 5 yd 10 yd > continued 141

152 30-Yrd Shuttle > continued Jog up to the first cone, then sprint s fst s you cn to the middle cone. Sprint ck to the first cone, then sprint to the fr cone. Turn round gin nd sprint ck to the strting cone. Along the wy, touch ech cone every time you get to one. This drill requires tht you cut (chnge direction) four times, nd you end up sprinting for totl of 30 yrds: 5 yrds up, 5 yrds ck, 10 yrds up, nd 10 yrds ck. Use work-to-rest rtio of 1:3 or 1:4 etween rounds, depending on your fitness level. For exmple, using 1:3 rtio, if it tkes you 15 seconds to complete 30-yrd shuttle, then rest for 45 seconds efore strting the next round. You cn lso perform this drill in reverse order: 10 yrds up nd ck, then 5 yrds up nd ck. Drive with your rms while running. When chnging direction t ech cone, e wre of your lower-ody lignment nd control. Designte two ends out 30 to 40 yrds prt. Power Skip Jog up to the first end, then perform the power skip. To do so, keep your torso upright while ending your right knee to rise your leg until your thigh is horizontl to the ground; simultneously, extend your left leg nd drive it hrd into the ground to explode your ody s fr forwrd s possile (see figure). Lnd lightly, then quickly perform the sme ction on the opposite side. Once you pss the second end, stop nd wlk ck to the strt end, then repet. Try to cover s much ground s possile, getting to the second end in s few strides s you cn. Similr to the ction of rope jumping, the stride used in this exercise requires doule-foot strike pttern ech time you contct the ground. Coordinte the pumping of your rms with the doule-foot strikes. If you re working in smll spce, designte two ends out 15 to 20 yrds prt nd perform full lp etween them to cover totl of 30 to 40 yrds. 142

153 Lterl Power Shuffle Designte two ends out 20 to 30 yrds prt. Assume n thletic stnce with your feet shoulder-width prt nd your knees nd hips slightly ent (see figure ). Shift your weight towrd your right, picking up your left foot nd explosively pushing your right foot into the ground to strt moving to your left (see figures -d). Continue to move to your left in this mnner: picking up your left foot nd plcing it to the left while pushing your right foot into the ground to generte force nd momentum for the sidewys movement. Your feet should remin firly prllel with one nother, nd your toes should fce forwrd. Once you rech the other end, reverse direction y shifting your weight off of your right leg, then push off with your left foot nd egin shuffling ck to the strting point. Try to cover s much ground s possile, getting to the second point in s few strides s you cn. Do not llow your feet to touch one nother; keep few inches etween your feet. Lnd s softly s possile on ech stride, llowing your legs to end slightly on ech lnding. c d 143

154 Stnd with your feet roughly shoulder-width prt. Squt Jump With Arm Drive Squt y ending t your knees nd hips so tht your thighs re just ove prllel to the ground. Rech your rms slightly ehind your hips, keeping your elows slightly ent (see figure ). Jump stright up y simultneously extending your legs nd swinging your rms ove you (see figure ). Lnd s lightly nd quietly s possile, thus returning to the strting position. Jump s high s you cn on ech repetition. Ech time you squt, keep your knees in the sme line s your toes; your knees should not come towrd one nother t ny time. Do not llow your ck to round out t the ottom of ech repetition. To dd lod to the exercise, wer weight vest. 180-Degree Squt Jump With Cross-Arm Drive Stnd with your feet roughly shoulder-width prt. Squt y ending t your knees nd hips so tht your thighs re just ove prllel to the ground. Rech oth of your rms cross your ody to just outside your right knee (see figure ). Jump up nd turn your ody in the ir 180 degrees to the left y simultneously extending your legs nd swinging your rms ove you (see figure ). Lnd s lightly nd quietly s possile, fcing the other direction, while lowering your ody into squt nd lowering your rms down cross your ody to just outside your left knee (see figure c). Repet the ction y jumping up nd turning 180 degrees to your right. Jump s high s you cn on ech repetition. Ech time you squt, keep your knees in the sme line s your toes; your knees should not come towrd one nother t ny time. Do not llow your ck to round out t the ottom of ech repetition. 144

155 c Dedlift Jump With Arm Drive With your feet roughly shoulder-width prt, hinge t your hips nd end forwrd towrd the floor. Keep your ck stright nd your knees ent t 15- to 20-degree ngle. Let your rms hng in front of your ody y your knees, keeping your elows slightly ent (see figure ). Jump stright up y simultneously extending your hips nd knees nd swinging your rms ove you (see figure ). Lnd s lightly nd quietly s possile, thus returning to the strting position. Jump s high s you cn on ech repetition. Do not llow your ck to round out t the ottom of ech repetition. Ech time you set up for the next jump, keep your knees in the sme line s your toes; your knees should not come towrd one nother t ny time. To dd lod to the exercise, wer weight vest. 145

156 Brod Jump With your feet roughly shoulder-width prt, hinge t your hips nd end forwrd towrd the floor. Keep your ck stright nd your knees ent t 15- to 20-degree ngle. Rech your rms slightly ehind your hips, keeping your elows slightly ent (see figure ). Allow your weight to shift forwrd. Just efore you feel s though you re going to fll, jump forwrd s fr s possile y simultneously extending your hips nd knees nd swinging your rms ove you (see figures nd c). Lnd s lightly s possile (see figure d). Reset your position to perform the next repetition. Do not llow your ck to round out t the ottom of ech repetition. Ech time you drop down to perform the next jump, keep your knees in the sme line s your toes; your knees should not come towrd one nother t ny time. If you re working in smll spce, turn round fter ech repetition nd jump ck to where you were insted of continuing to jump in the sme direction. c d 146

157 Anterior-Lening Lunge Scissor Jump Assume split stnce with your legs hip-width prt nd your rer heel off of the ground, thus putting most of your weight on your front leg. Len your torso forwrd y hinging t your hips nd rech your rms down, keeping them just ehind your toes (see figure ). Jump s high s possile while scissoring your legs (see figure ) so tht you lnd in the sme position ut with the opposite leg forwrd (see figure c). Jump gin, repeting the ction. Lnd s quietly nd lightly s possile, using ech lnding to lod the next jump. Ech time you lnd, keep your knees in the sme line s your toes; your knees should not come towrd your ody s midline t ny time. Ech time you lnd, hinge forwrd t your hips, keeping your spine stright. Ech time you explode ck up, rise your torso. c 147

158 Lterl Bound Blnce on your right leg with your left leg held off of the ground y ending your knee nd lifting your heel ehind you (see figure ). Squt nd rech cross your ody with your left rm. Explode towrd your left side, jumping s fr you cn t 45-degree ngle (see figure ). Lnd softly on your left leg in single-leg squt position, reching cross your ody with your right rm (see figure c). Repet y jumping ck to the right side. Lnd with soft knee into squt position to ensure mximl force sorption nd mximl power production on the next jump. Ech time you lnd, keep your knees in the sme line s your toes; your knees should not come towrd your ody s midline t ny time. Jump t 45-degree ngle nd mke n ll-out effort on ech repetition. c 148

159 Cross-Body Exercises The cross-ody exercises presented here emphsize the lower-ody musculture which consists primrily of the glutes, hmstrings, qudriceps, nd clves while integrting the torso nd upper ody on the side opposite tht of the working leg. One-Leg One-Arm Dumell Romnin Dedlift Stnd on one leg nd hold dumell in the opposite hnd t your hip (see figure ). Keeping your ck nd rm stright, hinge t your hip nd end forwrd towrd the floor; keep your weight-ering knee ent t roughly 15- to 20-degree ngle. As you hinge, llow your non-weight-ering leg to elevte so tht it remins in stright line with your torso (see figure ). Once your torso nd non-weight-ering leg re roughly prllel to the floor, reverse the motion y driving your hips forwrd to stnd tll gin, thus completing the rep. Perform ll repetitions on one side efore switching sides. Do not llow your lower ck to round out s you hinge your hips nd lower your torso. At the ottom position (when your torso is roughly prllel to the ground), keep your hips nd shoulders flt nd do not llow them to rotte. At the ottom position, the foot of your non-weight-ering leg should point t the floor. 149

160 One-Leg 45-Degree Cle Romnin Dedlift This exercise is performed exctly like the one-leg one-rm Romnin dedlift with dumell, except tht it uses cle column on the low setting to chnge the vector of resistnce to 45-degree ngle. Stnd tll on one leg, holding the cle hndle in your opposite hnd (see figure ). Keeping your ck nd rm stright, hinge t your hip nd end forwrd towrd the floor; keep your weight-ering knee ent t 15- to 20-degree ngle. As you hinge forwrd, llow your non-weight-ering leg to elevte so tht it remins in stright line with your torso (see figure ). Once your torso nd non-weight-ering leg re t out 45-degree ngle to the floor, reverse the motion y driving your hips forwrd towrd the cle to stnd tll gin, thus completing the rep. Perform ll repetitions on one side efore switching sides. Do not llow your lower ck to round out s you hinge your hips nd lower your torso. At the ottom position (when your torso is roughly t 45-degree ngle to the ground), keep your hips nd shoulders flt nd do not llow them to rotte. At the ottom position, the foot of your non-weight ering leg should point t the floor. The rnge of motion is shorter when using the cle thn when using the dumell ecuse the force you re working ginst is t higher point. Wheres the dumell pulls you towrd the floor, the cle pulls you towrd its nchor point t 45-degree ngle. 150

161 One-Leg One-Arm Angled Brell Romnin Dedlift Plce one end of rell in corner or inside lndmine device. Stnd t the non-corner end of the rell with the corner or lndmine device to your right side. Hold onto the top of the weighted end of the rell (ove where the weight pltes re loded) with your right hnd in front of your right thigh while stnding on your left leg (see figure ). Keeping your ck nd rm stright, hinge t your left hip nd end forwrd towrd the floor, keeping your left knee ent t roughly 15- to 20-degree ngle. As you hinge, llow your non- weight-ering leg to elevte so tht it remins in firly stright line with your torso (see figure ). Once your torso ecomes roughly prllel with the ground, reverse the motion y driving your hips forwrd nd lifting the rell off of the ground. Perform ll repetitions on one side efore stnding on the other side of the rell to switch legs. At the ottom position (when your torso is roughly prllel to the ground), keep your hips nd shoulders flt nd do not llow them to rotte. Unlike when using the dumell or the cle, in this exercise you cn len slightly into the rell y pushing into it s you elevte it, thus dding smll hip duction element to the exercise. 151

162 Lterl Lunge With Cross-Body Rech Stnd tll with your feet hip-width prt while holding dumell in your left hnd y your side (see figure ). Step out lterlly with your right leg, llowing your right knee to end 20 degrees. Simultneously shift your weight to your right leg s you rech your left rm in front of your right shin or nkle, hinging t your hip joint without rounding your ck s you len forwrd nd rech cross your ody (see figure ). Once your torso is roughly prllel to the ground, explode out of this position nd return to the strting position. Perform ll reps on one side efore switching hnds with the dumell nd stepping with the other leg. Your triling leg should e stright ech time you step lterlly nd drop into the lunge. Keep oth feet pointed stright hed on ech rep. Do not over-rotte your shoulders to perform the cross-rech. Your shoulders should rotte just enough to ring the dumell in front of your shin or nkle on the side to which you stepped. 152

163 One-Leg Elevted Offset Reverse Lunge Stnd on the flt side of n Olympic-style weight plte or on n eroic step pltform with your feet hipwidth prt. Hold dumell in your right hnd t your shoulder (see figure ). Step your right leg ckwrd nd plce the ll of tht foot on the floor while ending oth knees nd lowering your ody into lunge (see figure ). Once your ck knee lightly touches the floor, reverse the motion y stepping ck onto the pltform. Perform ll reps on the sme leg efore switching sides with the dumell nd stepping ck with your left leg. Do not llow your shoulders to rotte or tilt towrd the hevier side; keep your shoulders even throughout. Use pltform low enough tht you cn touch your ck knee to the floor on ech repetition. If your lower-ody strength demnds you use weight-lod tht s greter thn wht you re le to hold with one hnd, this exercise cn lso e done holding two unevenly loded dumells t your hips, with the heviest of the two dumells held on the opposite side of the working leg. So, if you're stepping ck with your right leg, you would hold the hevier dumell on your right side. If you re using two unevenly loded dumells, there should e pproximtely 35 to 65 light dumell to hevy dumell loding distriution. So, the hevier of the two dumells mkes up roughly 65 percent of the totl weight you re holding. 153

164 One-Leg Offset Trveling Lunge Stnd tll with your feet hip-width prt while holding dumell in in your right hnd t your shoulder (see figure ). Lunge forwrd with your left leg, simultneously ending your knees (see figure ). Once your ck knee lightly touches the floor, stnd ck up tll while ringing your rer leg forwrd to meet your front leg nd repet this ction y lunging forwrd gin with your left leg (see figures c nd d). Perform ll reps on the sme leg while trveling down the room efore switching sides. Do not llow your shoulders to rotte or tilt towrd the hevier side; keep your shoulders even throughout. Do not step so fr out on ech lunge tht you re unle to perform the exercise in smooth, controlled fshion. If your lower-ody strength demnds you use weight-lod tht s greter thn wht you re le to hold with one hnd, this exercise cn lso e done holding two unevenly loded dumells t your hips, with the heviest of the two dumells held on the opposite side of the working leg. So, if you're stepping ck with your right leg, you d hold the hevier dumell on your left side. If you re using two unevenly loded dumells, there should e pproximtely 35 to 65 light dumell to hevy dumell loding distriution. So, the hevier of the two dumells mkes up roughly 65 percent of the totl weight you re holding. c d 154

165 Angled Brell Cross-Shoulder Reverse Lunge Plce one end of rell in corner or inside lndmine device. With the rell in front of you, stnd tll with your feet hip-width prt. Hold onto the end of the rell with oth hnds, stcked one over the other, nd with the r ginst the front of your right shoulder (see figure ). Step ckwrd with your right foot nd drop your ody into reverse lunge so tht your ck knee lightly touches the floor (see figure ). Reverse the movement y coming out of the lunge nd ringing your right foot forwrd so tht you re ck in the strting position. Perform ll reps on the sme side efore switching sides nd plcing the rell in front of your other shoulder. Keep your hnds ginst your chest while holding the end of the rell throughout. You cn lso perform this exercise in n lternting fshion y shifting the rell over to the sme side of the leg you re stepping ck with on ech rep. 155

166 Compound Exercises These lower-ody exercises integrte efforts y the glutes, hmstrings, qudriceps, clves, nd lower-ck musculture to perform the movement. Brell Romnin Dedlift Stnding tll with your feet hip-width prt, hold rell in front of your thighs with your rms stright; grip the r just outside your hips (see figure ). Keeping your ck stright, hinge t your hips nd end forwrd towrd the floor; keep your knees ent t 15- to 20-degree ngle (see figure ). Once your torso is roughly prllel to the floor, drive your hips forwrd towrd the rell, reversing the previous motion to stnd tll gin nd thus complete the rep. As you hinge forwrd, drive your hips ckwrd nd do not llow your ck to round out. Lift the r y extending your hips, not y overextending t your lower ck. Keep the rell close to you throughout; it should touch your shins t the ottom nd trck ginst the fronts of your legs s you perform ech repetition. 156

167 Brell Sumo Dedlift Stnd in front of rell with your feet out 1 foot (0.3 m) frther thn shoulder-width nd turned out roughly 45 degrees. Keeping your ck stright nd mintining n rch in your lower ck, hinge t your hips nd end your knees. Lower your torso to out 45-degree ngle nd gr the r with your hnds t shoulder width (see figure ). Keeping your ck stright, drive your hips forwrd towrd the rell nd lift it off of the ground until your legs strighten (see figure ). Reverse the motion nd slowly lower the rell ck to the floor to complete the rep. As you hinge your torso forwrd nd end your knees, drive your hips ckwrd nd do not llow your ck to round out. Lift the r y extending your hips, not y overextending t your lower ck. Keep the rell close to you throughout; it should touch your shins t the ottom. You cn lso use mixed grip, with one hnd in n overhnd position nd the other in n underhnd position, which is especilly helpful when lifting hevier lods. 157

168 Brell Hyrid Dedlift This exercise comines the Romnin nd sumo dedlifts. Stnd in front of rell with your feet slightly frther thn shoulder-width prt nd turned out 15 degrees. Keeping your ck stright nd mintining n rch in your lower ck, hinge t your hips nd end your knees. Lower your torso to out 45-degree ngle nd gr the r with your hnds t shoulder width (see figure ). Keeping your ck stright, drive your hips forwrd towrd the rell nd lift it off of the ground while strightening your legs (see figure ). Reverse the motion nd slowly lower the rell ck to the floor to complete the rep. As you hinge forwrd, drive your hips ckwrd nd do not llow your ck to round out. Lift the r y extending your hips, not y overextending t your lower ck. Keep the rell close to you throughout; it should touch your shins nd trck ginst the fronts of your legs s you perform ech repetition. Your rms should e close to touching the insides of your legs t the ottom of ech lift. 158

169 Brell Bck Squt Plce rell cross your shoulders (not on your neck) nd stnd with your feet just frther thn shoulder-width prt nd your toes turned out 10 to 15 degrees (see figure ). Bend t your knees nd hips nd lower your ody towrd the floor; go s low s you cn without losing the rch in your lower ck (see figure ). Once you ve gone s deep s you cn, reverse the motion nd stnd up. Your heels should not lift off of the ground, nd your lower ck should not lose its rch. Do not llow your knees to drop in towrd the midline of your ody; keep your knees trcking in the sme direction s your toes. You my hve to djust your stnce it to find the position tht est suits you. 159

170 Brell Squt nd Clf Rise This exercise is performed using the sme mechnics s the rell ck squt; it differs only in how you finish t the top of ech rep. Plce rell cross your shoulders (not on your neck) nd stnd with your feet just frther thn shoulder-width prt nd your toes turned out 10 to 15 degrees (see figure ). Bend t your knees nd hips nd lower your ody towrd the floor; go s low s you cn without losing the rch in your lower ck (see figure ). Once you ve gone s deep s you cn, quickly reverse the motion nd stnd up. At the top of rech rep, perform clf rise y pushing your toes into the ground nd lifting your heels s high s you cn, thus ending up on the lls of your feet (see figure c). Slowly lower yourself y first llowing your heels to touch the floor nd then returning to the squt position to complete the rep. Your heels should not lift off of the ground when you drop into the squt position; lift them only t the top of ech rep when you re stnding tll. Perform the exercise in one smooth ction, up nd down. Do not llow your knees to drop in towrd the midline of your ody; keep your knees trcking in the sme direction s your toes. You my hve to djust your stnce it to find the position tht est suits you. c 160

171 Brell Front Squt The front squt is performed using the sme mechnics s the ck squt; the only difference involves the r plcement. Rest n Olympic-type rell on the top of your chest nd stnd with your feet just frther thn shoulder-width prt nd your toes turned out 10 to 15 degrees (see figure ). Sty tll nd lift your chest to crete rck for the r insted of trying to hold it up with only your rms. Bend t your knees nd hips nd lower your ody towrd the floor s fr s you cn go without losing the rch in your lower ck (see figure ). Once you ve gone s deep s you cn control, reverse the motion y extending your legs nd returning to the stnding position to complete the rep. As you drop into the squt, keep your elows lifted high towrd the sky. Your heels should not lift off of the ground, nd your lower ck should not lose its rch. Keep your knees wide nd trcking in the sme direction s your toes; do not llow your knees to drop in towrd the midline of your ody. 161

172 Brell Good Morning Stnd tll with your feet hip-width prt nd plce rell cross your shoulders ehind your hed, gring the rell outside your shoulders (see figure ). Keeping your ck stright, hinge t your hips nd end forwrd towrd the floor; keep your knees ent t roughly 15- to 20-degree ngle (see figure ). As you hinge forwrd, drive your hips ckwrd. Once your torso is roughly prllel to the floor, drive your hips forwrd towrd the rell, reversing the previous motion to stnd tll gin nd complete the rep. Do not llow your ck to round out. Lift the r y extending your hips, not y overextending t your lower ck. Except for holding the rell in different position, this exercise uses essentilly the sme motion s the Romnin dedlift. Therefore, it s contrdictory to ctegorize it s n isoltion exercise while ctegorizing the Romnin dedlift s compound exercise. 162

173 Elevted Brell Reverse Lunge Stnd on the flt side of n Olympic-type weight plte or on n eroic step pltform (shown here) with your feet hip-width prt. Hold rell cross your shoulders ehind your hed, gring the rell outside your shoulders (see figure ). Step your right leg ckwrd, plcing the ll of your foot on the floor while ending oth knees nd lowering your ody into lunge (see figure ). Once your ck knee lightly touches the floor, reverse the motion y stepping ck up to the pltform. Perform the sme ction with the other leg. When performing this exercise, s your knees end, you cn hinge t your hips nd len your torso forwrd while keeping your ck stright to etter recruit your glute musculture nd mke the exercise more knee friendly. Use pltform low enough tht you cn touch your ck knee to the floor on ech repetition. If reduction in rnge is needed, you cn perform this exercise without stnding on top of pltform. 163

174 To perform this exercise, you need specilly designed r commonly known s trp r. Stnd inside the r with your hnds holding onto the hndles nd your feet roughly shoulder-width prt (see figure ). Keep your feet flt nd your knees in line with your toes nd mintin strong inwrd rch in your lower ck while lowering into squtting position (see figure ). Stnd up tll so tht your hnds end up directly outside of your hips. Slowly lower ck into the squt until the weight pltes you hve loded on the r touch the floor. Trp-Br Squt At the ottom position, your heels should not lift off of the ground nd your lower ck should not lose its rch. Do not llow your knees to drop in towrd the midline of your ody; keep your knees trcking in the sme direction s your toes. Although some people refer to this exercise s dedlift rther thn squt, the torso nd hip position more closely resemle those of rell squt thn of rell dedlift. Hving sid tht, the exercise cn lso e performed with slightly less knee end nd more forwrd torso position, thus resemling the dedlift; tht version is wht I refer to s trp-r dedlift. The golet squt is performed using the sme mechnics s the ck squt; the only difference is tht in this cse you hold dumell with oth hnds in front of your chest. With oth hnds on one end of dumell, plce the dumell ginst the top of your chest with your elows clmped down on the ottom end of the dumell. Stnd with your feet just frther thn shoulder-width prt nd your toes turned out 10 to 15 degrees (see figure ). Golet Squt 164

175 Bend t your knees nd hips nd lower your ody towrd the floor s low s you cn without losing the rch in your lower ck (see figure ). Once you ve gone s deep s you cn control in the squt, reverse the motion y extending your legs nd returning to the stnding position to complete the rep. Your heels should not lift off of the ground, nd your lower ck should not lose its rch. Keep your knees wide nd trcking in the sme direction s your toes; do not llow your knees to drop in towrd the midline of your ody. You cn lso perform ody-weight squt y interlcing your fingers ehind your hed. Mchine Leg Press To perform this exercise, you'll need to use the mchine tht's commonly known s the leg press mchine. Sit upright nd plce your feet flt round the middle of the pltform t roughly shoulders width prt (see figure ). Bend t your knees nd hips s fr s you cn while keeping your feet flt on the pltform nd mintining your strting lignment (see figure ). Once you ve gone s deep s you cn control, reverse the motion y extending your legs nd finishing ech rep without locking out your knees. Keep your knees wide nd trcking in the sme direction s your toes. Do not llow your knees to drop in towrd the midline of your ody. Adjust the foot width to est fit your ody. You cn chnge the musculr focus of this exercise y djusting your foot plcement on the pltform. A higher foot plcement stresses the glutes nd hmstrings more, wheres lower foot plcement tends to plce more stress on the qudriceps. 165

176 One-Leg Knee-Tp Squt Stnd in front of pd tht is 2 to 3 inches (out 8 to 13 cm) thick, smll stck of weight pltes with mt on top, or workout step. Stnd on your left leg nd lift the right foot off the floor with the knee ent nd slightly ehind your left leg. Your hnds re outstretched in front of you to serve s counterlnce (see figure ). Slowly lower yourself towrd the floor y ending your weight-ering knee nd sitting ck t your hips until you lightly tp your ck knee on the oject (see figure ). Reverse the motion nd stnd up gin. Perform ll reps on the sme side efore switching sides. Do not llow your ck (non-weight-ering) foot to touch the floor. You cn lso perform the exercise while holding dumell t ech shoulder. 166

177 Bulgrin Split Squt Stnd tll while holding dumell in ech hnd y your sides. Assume split-squt stnce y plcing your left foot on top of ench or chir ehind you (see figure ). Lower your ody towrd the floor without llowing your ck knee to rest on the floor (see figure ). As you lower your ody, keep your ck stright nd len your torso forwrd t out 45-degree ngle. Drive your heel into the ground to rise your ody to the strting position, thus completing the rep. Perform ll reps on one side efore switching to the other leg. At the ottom of ech rep, the dumells should e on ech side of your front foot. Keep your weight on your front foot throughout the exercise. Your front leg should e fr enough in front of the ench tht your shin cn sty firly verticl s you drop into ech rep. You cn lso perform this exercise using only ody weight y plcing your hnds on your hips. 167

178 Bulgrin Split Squt nd Romnin Dedlift Comintion Stnd tll while holding dumell in ech hnd y your sides. Assume split-squt stnce y plcing your left foot on top of ench or chir ehind you (see figure ). Lower your ody towrd the floor without llowing your ck knee to rest on the floor. As you lower your ody, keep your ck stright nd len your torso forwrd t out 45-degree ngle (see figure ). Drive your heel into the ground to rise your ody to the strting position (see figure c) Then, keeping your ck stright, hinge t your hips nd end forwrd towrd the floor; keep your front knee ent t roughly 15- to 20-degree ngle. Once your torso is roughly prllel to the floor (see figure d), reverse the previous motion to stnd tll gin nd complete the rep. Perform ll repetitions on the sme side efore switching sides. Keep your weight on your front foot throughout the exercise. Do not llow your ck to round out t ny point. c d 168

179 Dumell Reverse Lunge Stnd with your feet hip-width prt while holding dumell in ech hnd t your sides (see figure ). Step your left leg ckwrd, plcing the ll of your foot on the floor while ending oth your knees nd lowering your ody into lunge. As your knees end, hinge forwrd t your hips, llowing the ottom of your ris to touch the top of your front thigh (see figure ). Once your ck knee lightly touches the floor, reverse the motion y stepping ck up nd returning to the strting position. Perform the sme motion y stepping ck with your other leg. Keep your ck stright s you hinge t your hips nd len your torso forwrd to etter recruit the glute musculture nd mke the exercise more knee friendly. At the ottom of ech lunge, the dumells should end up t ech side of your front foot due to the forwrd torso len. You cn lso perform this exercise using only ody weight y plcing your hnds on your hips. Elevted Dumell Reverse Lunge Stnd on the flt side of n Olympic-type weight plte or on workout step with your feet hip-width prt while holding dumell in ech hnd t your sides (see figure ). Step your right leg ckwrd, plcing the ll of your foot on the floor while ending oth your knees nd lowering your ody into lunge (see figure ). As your knees end, hinge forwrd t your hips, llowing your ris to touch the top of your front thigh. Once your ck knee lightly touches the floor, reverse the motion y stepping ck up to the pltform. Perform the sme ction with your other leg. When performing this exercise, s your knees end, you cn lso hinge t your hips nd len your torso slightly forwrd while keeping your ck stright to etter recruit the glute musculture nd mke the exercise more knee friendly. Use pltform low enough tht you cn touch your ck knee to the floor on ech repetition. If reduction in rnge is needed, you cn perform this exercise with stnding on top of pltform. At the ottom of ech lunge, the dumells end up t ech side of your front foot due to the forwrd torso len. You cn lso perform this exercise using only ody weight y plcing your hnds on your hips. 169

180 Dumell Fighter s Lunge This exercise got its nme ecuse it resemles the motion of fighter throwing knee strike. Stnd tll with your feet hip-width prt while holding dumell in ech hnd. The dumell in your left hnd should e outside of your left hip, nd the dumell in your right hnd should e in front of your right thigh (see figure ). Perform reverse lunge y stepping ckwrd with your right leg, llowing your right knee to gently touch the ground nd your torso to len slightly forwrd (see figure ). As you return to the stnding position, llow your right thigh to meet the center hndle of the dumell. With the dumell ginst the middle of your right thigh, flex your hip nd rise your knee just ove 90-degree ngle with the floor, s if throwing knee strike (see figure c). Step ckwrd gin with your right leg nd repet. Perform ll reps on one side efore switching to the other side. As your rer leg comes forwrd to meet the dumell, the dumell should e t out midthigh level s you flex your hip. As you flex your hip, lift your knee just ove your hip joint efore returning your leg ck for the next rep. Lift the dumell with your hip not your rm. Your thigh should meet the dumell gently rther thn smshing into it nd mking the exercise uncomfortle to perform. c 170

181 Trveling Lunge Stnd tll with your feet hip-width prt while holding dumell in ech hnd t your sides (see figure ). Tke lrge step forwrd nd drop your ody so tht your ck knee lightly touches the floor while llowing your torso to len slightly forwrd (see figure ). Stnd ck up tll while ringing your rer leg forwrd to meet your front leg (see figure c) nd step forwrd with the opposite leg the one tht ws ehind you on the lst rep (see figure d). Repet s you trvel down the room. Keep your ck stright s you hinge t your hips nd len your torso forwrd to etter recruit the glute musculture nd mke the exercise more knee friendly. At the ottom of ech lunge, the dumells end up t ech side of your front foot due to the forwrd torso len. Do not step so fr out on ech lunge tht you re unle to perform this exercise in smooth, controlled fshion. You cn lso perform this exercise using only ody weight y plcing your hnds on your hips. c d 171

182 Dumell Anterior Lunge Stnd tll while holding dumell in ech hnd y your sides with your feet hip-width prt (see figure ). Step forwrd with one leg, keeping your front knee ent 15 to 20 degrees nd your ck knee stright or slightly ent. As your front foot hits the ground, len forwrd y hinging t your hips nd llowing your rer heel to come off of the ground (see figure ). Your torso should e no lower thn prllel to the floor nd your ck should e stright. Reverse the motion y stepping ckwrd so tht your feet re together gin nd you return to n upright position. Now perform the sme motion, stepping forwrd with the other leg. Do not let the dumells touch the floor t ny point. Do not llow your ck to round out t the ottom of ech lunge. Estlish good rhythm nd timing y performing the step nd the hip hinge simultneously nd y reversing the motion in the sme smooth, coordinted mnner. Stnd with your feet hip-width prt while fcing weight ench nd holding dumell in ech hnd y your hips. Plce your right foot on top of the ench (see figure ). Step up y strightening your right knee (see figure ). Once you re on top of the ench, llow your left foot to gently contct the ench to help mintin your lnce, then reverse the motion y stepping down with your left foot. Bring your right foot down to the floor nd plce your left leg on top of the ench to repet with the other leg. Essentilly, you re stepping up nd stepping down with the sme leg, then switching the working leg (i.e., the stepping leg) on the ground not when you're on top of the ench. Bench Step-Up 172 Len your torso slightly forwrd throughout the exercise to keep most of your weight on the front leg nd mke the exercise more knee friendly. Perform the exercise in smooth, controlled fshion; void jerking your torso forwrd to complete ech rep. You cn lso perform this exercise using only ody weight y plcing your hnds on your hips.

183 Weight-Sled Push You ll need weight sled with upright hndles to perform this exercise. Stnd with sled in front of you nd your feet in split stnce. Hold the sled poles with your hnds towrd the top nd position your ody t out 45-degree ngle (see figure ). Drive your legs into the ground nd push the sled y tking long strides (see figures nd c). Do not round your ck or llow your hed to sg towrd the ground t ny time; keep your torso nd rms stright throughout. Do not run with the sled or tke short, choppy steps. Use weight hevy enough to force you to len in nd move in delierte mnner. Tke long strides, pushing hrd from your legs nd driving your feet digonlly into the ground with ech step. c 173

184 Weight-Sled Forwrd Pull You ll need weight sled with strp hndles to perform this exercise. Stnd with the sled out 2 yrds ehind you while holding the strp hndles in ech of your hnds y your hips. Position your ody t out 45-degree ngle with one leg in front of the other nd keep your rms in line with your torso (see figure ). Drive your legs into the ground nd move forwrd y stepping one leg fter the other nd tking long strides (see figures nd c). Do not round your ck or llow your hed to sg towrd the ground t ny time; keep your torso nd rms stright throughout. Do not llow your rms to get pulled ehind your torso; your rms should remin ginst your sides throughout. Do not run with the sled or tke short, choppy steps. Use weight hevy enough to force you to len in nd move in delierte mnner. Tke long strides, pushing hrd from your legs nd driving your feet digonlly into the ground with ech step. c 174

185 Weight-Sled Bckwrd Pull You ll need weight sled with strp hndles to perform this exercise. Stnd with the sled out 2 yrds in front of you while holding the strp hndles in your hnds with your rms stright t hip height. Assume prtil squt position so your thighs re t roughly 45-degree ngle to the floor (see figure ). Drive your legs into the ground nd move ckwrd y stepping one leg fter the other (see figure ). Do not round your upper ck t ny time; keep your torso nd rms stright throughout. Use weight lod tht s neither light enough for you to run with nor hevy enough tht you hve to len your ody ckwrd t 45-degree ngle. Insted, find lod t which you cn move the sled in smooth, delierte mnner with ech step. 175

186 Weight-Sled Lterl Pull You ll need weight sled with strp hndles to perform this exercise. With your feet hip-width prt, stnd in n thletic position perpendiculr to the sled, which is positioned out 2 yrds to your left. With your knees slightly ent, hold oth strp hndles in your left hnd with your left rm extended towrd the sled t out elly-utton height. Shift your weight onto your left leg y picking your right foot slightly off the ground (see figure ). Drive your left leg into the ground nd move lterlly to your right y stepping your right leg out to your side while simultneously shifting your weight over to your right leg (see figure ). Then step your left leg ck underneth your left hip to reset the strting position efore performing the next rep (see figure c). Perform ll reps moving in the sme direction efore turning round nd moving towrd your right. Keep your torso nd rms stright throughout. c Use weight lod tht s not light enough for you to run lterlly with it. Find lod with which you cn mintin consistent ody ngle while moving the sled in smooth, delierte mnner with ech step. 176

187 Isoltion Exercises These re single-joint movements tht focus on individul muscle groups. These exercise pplictions consist primrily of clssic odyuilding exercises tht trget either the glutes, hmstrings, qudriceps, or clf musculture. One-Leg Dumell Bench Hip Thrust Sit on the floor with your shoulders elevted on weight ench or chir nd your hed nd shoulders resting on the ench. Position the left rm out to the side cross the ench or on your left hip; with the right hnd hold dumell in front of your right hip. Position your legs so tht your knees re ent out 90 degrees nd your feet re directly elow your knees. Keeping your right knee ent 90 degrees, lift your left knee ove your hip nd lift your hips so tht your ody mkes stright line from knee to nose (see figure ). Keeping your left leg lifted, lower your hips towrd the floor until you either lightly contct the floor or cn t go ny deeper (see figure ). Drive your hips ck up to the top position, thus completing the rep. Push through your heel on ech repetition; do not lift the heel off of the ground t the top. Position the dumell over your hip in mnner tht feels comfortle to you. Puse for one or two seconds t the top of ech repetition. Extend from your hips, not your lower ck. You cn lso perform this exercise using only ody weight. 177

188 Hip Thrust Hmstring Curl Como Position etween two weight enches. Your shoulders re elevted nd your hed nd shoulders re resting on one ench. Open your rms to the sides with your plms fcing up. Position your legs on top of nother ench so tht your knees re ent out 90 degrees nd your nkles re flexed. Keep your toes up so tht only your heels contct the ench (see figure ). Drive your hips up until your hips form stright line with your torso (see figure ). Lower your hips towrd the floor until you either lightly contct the floor or cn t go ny deeper, thus completing the rep. Puse for one or two seconds t the top of ech repetition. Extend from your hips, not your lower ck. You cn dd lod to this exercise y holding weighted r cross your hips, preferly one of the pdded rs commonly used in group exercise clsses. One-Leg Hip-Thrust Hmstring-Curl Comintion Position etween two weight enches. Your shoulders re elevted on one ench with your shoulders resting on the ench. Open your rms to the sides with your plms fcing up. Position your legs on top of nother ench so tht your knees re ent out 90 degrees nd your nkles re flexed. Keep your toes up so tht only your heels contct the ench. Keep your right knee ent 90 degrees nd lift it ove your hip (see figure ). Keeping your right leg lifted, drive your hips up until your hips form stright line with your torso (see figure ). Lower your hips towrd the floor until you either lightly contct the floor or cn t go ny deeper, thus completing the rep. Perform ll reps on the sme leg efore switching sides. Puse for one or two seconds t the top of ech repetition. Extend from your hips, not your lower ck. 178

189 One-Leg Hip Lift Lie on your ck with your legs together, your knees ent 15 degrees, nd your feet resting on top of weight ench or chir. Rise one leg off of the ench or chir, flexing your hip nd knee slightly eyond 90-degree ngle. Hold weight plte t your shin of the flexed leg with oth hnds (see figure ). Holding your one leg flexed, rise your hips stright up s high s you cn while keeping slight end in your knee (see figure ). Slowly reverse the motion, llowing your hips to lightly touch the floor. Complete ll repetitions on one side efore switching to the other leg. Do not overextend t your lower ck t ny time. Do not llow your hips to rotte during the exercise. You cn lso perform the exercise using only ody weight. 179

190 Lterl Mini-Bnd Shuffle Plce mini-nd round your legs just ove your nkles. With your hnds on your hips nd your feet positioned hip-width prt, squt until your knees re ent roughly 45 degrees (see figure ). Tke smll lterl steps to your left, lwys mintining tension in the nd (see figures nd c), then sidestep ck to your right in the sme mnner. Do not llow your torso to wole from side to side; keep your spine nd pelvis stle throughout the exercise. Do not llow your knees to give in to the nd nd drop towrd the midline. Keep your knees in line with your feet throughout. c Low Lterl Mini-Bnd Shuffle Plce mini-nd round your legs just ove your knees. With your hnds on your hips nd your feet positioned t hip-width prt, squt down until your thighs re just ove prllel with the floor (see figure ). Tke smll steps lterlly to your left, lwys mintining tension on the nd (see figures nd c). Then sidestep ck to your right. Do not llow your torso to wole from side to side. Keep your spine nd pelvis stle throughout this exercise. Do not llow your knees to give into the nd nd drop towrd the midline. Keep your knees in-line with your feet throughout. 180

191 c Supine Hip-Bridge Mrch With Mini Bnd Lie on your ck with your legs hip-width prt, your knees slightly ent, nd your feet resting on top of weight ench or chir with mini nd round the tops of your feet. Rise your hips so tht your torso forms stright line (see figure ). Keep your hips elevted off of the ground so tht your torso remins in stright line. Flex one hip nd ring your knee towrd your hed until your hip is ent just ove 90-degree ngle (see figure ). Reverse the motion, plcing your foot ck on top of the ench or chir, then repet with the other leg. Keep your nkles flexed y pulling your toes towrd your nose throughout the exercise. Do not overextend t your lower ck; hold your ody in stright line. Do not llow your hips to rotte t ny time. 181

192 45-Degree Hip Extension To perform this exercise, you will need specilly designed pprtus known s 45-degree ck extension. With your feet hip-width prt, rest your thighs ginst the pd, which is positioned elow your hip ones, then cross your rms in front of your chest (see figure ). Hinge t your hips, keeping your ck stright (see figure ). Reverse the motion y extending t your hips, without overrching your lower ck, to pull yourself up so tht your ody forms stright line from shoulders to hips to nkles. You cn perform unilterl version of this exercise y plcing one leg over the nkle pd insted of underneth it. To mke the exercise more difficult, hold weight plte t your elly or chest. Although this exercise is commonly referred to s 45-degree ck extension, the motion should occur vi hip extension hence the nme used here. 182

193 Nordic Hmstring Curl This exercise requires either prtner or suitle gym equipment to securely lock your lower legs in plce. Assume tll kneeling position with your legs hip-width prt nd your clves nchored (see figure ). Keeping your hips nd ck stright, slowly lower yourself towrd the floor y extending t your knees (see figure ). At the point where you cn no longer lower yourself in controlled mnner, llow your ody to fll to the floor, using your hnds to control your decent nd lnding in position tht resemles kneeling push-up (see figure c). Use your hnds to push ck off of the floor nd help you reverse the motion so tht you return to the tll kneeling position (see figures d nd e), thus completing the rep. Do not llow your hips to drift more thn few degrees ehind you. Mintin firly stright line from your knees to your shoulders throughout. c d e 183

194 Stility-Bll Leg Curl Lie on your ck on the floor with your legs hip-width prt, your heels resting on top of 22- to 26-inch (55- to 65-cm) stility ll, nd your rms out to the sides for lnce. Rise your hips off of the floor until your ody forms stright line (see figure ). Pull your heels towrd your ody while rising your hips towrd the sky until your feet re underneth you (see figure ). Slowly reverse the motion nd repet without llowing your hips to rest on the floor. Do not overextend t your lower ck t ny time. Your ody should form stright line from your shoulders to your knees t the top of ech rep. If your feet drift lower on the ll while performing set, djust foot position s needed. One-Leg Stility-Bll Leg Curl Lie on your ck on the floor with your legs hip-width prt, your heels resting on top of 22- to 26-inch (55- to 65-cm) stility ll, nd your rms out to the sides for lnce. Rise your hips off of the floor until your ody forms stright line, then rise one leg off of the ll, flexing your hip nd knee slightly ove 90-degree ngle (see figure ). 184

195 Holding your one leg flexed, pull the ll towrd your ody with the heel of the foot tht s on the ll while rising your hips towrd the sky until your foot is underneth you (see figure ). Slowly reverse the motion nd repet without llowing your hips to rest on the floor. Complete ll repetitions on one side efore switching to the other leg. Do not overextend t your lower ck t ny time. Your ody should form stright line from your shoulders to your knee t the top of ech rep. If your feet drift lower on the ll while performing set, djust foot position s needed. Glute-Hm Roller Leg Curl To perform this exercise, you'll need to use the glute hm roller device from Sorinex. Lie in supine position on the floor with your legs hip-width prt nd your heels resting in the center of the Sorinex glute-hm roller with your knees ent to 90-degrees nd your rms out to the sides. Rise your hips up off the floor until your shoulders, hips, nd knees form stright line (see figure ). Slowly extend your legs until your knees re lmost fully stright without llowing your glutes to rest on the floor (see figure ). Reverse the motion y pulling your heels towrd your ody while simultneously rising your hips up towrd the sky until your feet re once gin underneth your hips. Be sure not to over-extend t your lower ck t ny time. You cn lso perform single-leg version of this exercise, which is very chllenging, y keeping one hip flexed to 90-degrees in the sme mnner s shown ove in the one-leg stility-ll leg curl. 185

196 Mchine Seted Hmstring Curl To perform this exercise, use seted hmstring-curl (k leg-curl) mchine. Sit tll nd position the pd you ll e pushing t the ottom of your clves. Position your legs hip-width prt nd the cks of your knees in contct with the set pd (see figure ). Holding onto the hndles, pull your clves ginst the pd y ending your knees to curl your legs underneth you s fr s the mchine will llow (see figure ). Slowly reverse the motion under control to complete the rep. Do not llow the portion of the weight stck tht you re moving to rest on the other portion of the stck; rther, llow it to just gently touch the rest of the stck t the end of ech rep. Perform ech rep with delierte control. 186

197 Mchine Leg Extension To perform this exercise, you'll need to use the mchine tht's commonly known s the leg extension mchine. Sit tll with the pd you ll e extending your legs ginst t roughly low-shin level with your legs hip-width prt nd the cks of your knees in contct with the set pd (see figure ). Holding onto the hndles, push your shins into the pd, nd extend your legs keeping your nkles dorsiflexed until just efore your knees re fully stright (see figure ). Slowly reverse the motion to complete one rep. Do not llow the weight stck you re moving to rest ck on the rest of the stck. Just llow it to gently touch the rest of the stck t the end of ech rep. Perform ech rep using delierte control. 187

198 Brell Clf Rise Plce smll weight pltes underneth the front portion of your feet. Stnd tll with your feet hip-width prt nd plce rell cross the tops of your shoulders ehind your hed (see figure ). Push your toes into the weight pltes nd lift your heels s high s you cn off of the floor, thus ending up on the lls of your feet (see figure ). Slowly lower yourself until your heels touch the floor to complete the rep. Do not ounce; perform ech rep with delierte control. Control the lowering (eccentric) portion of ech rep y llowing your heels to touch the floor gently not to fully rest on the floor until ll reps hve een completed. The next chpter introduces you to the Core 4 trining formul nd provides you with plenty of effective exercises for improving core strength nd performnce. It lso clrifies some myths nd misconceptions relted to this populr topic. 188

199 7 Core Just out everyone interested in trining uses the term core, ut most re unwre tht it ws coined some 30 yers go to descrie the muscles tht mke up the center of the ody nd control the hed, neck, ris, spine, nd pelvis (1). In other words, your core isn t just your s nd lower ck; rther, it consists of ll the muscles in your torso, including your chest, shoulders, lts, midck, glutes, lower ck, s, nd oliques. Of course, you cn find plenty of work for your pecs nd shoulders in chpter 4 (Upper Body Pushing), for your lts nd midck musculture in chpter 5 (Upper Body Pulling), nd for your glutes nd low-ck muscles in chpter 6 (Lower Body). Therefore, the exercises presented in this chpter focus on helping you mximize the strength of your dominls nd oliques; they lso help you improve your rottionl strength nd power. 189

200 The Core 4 As the nme implies, the Core 4 re four ctegories of exercise tht strengthen your dominls, oliques, lower ck, nd hips: Anterior (front) core exercises Lterl core exercises Rottionl core exercises Posterior (ck) core exercises Your core-trining routine must hit ech of these ctegories in order to e comprehensive. A well-rounded routine covers the mjor types of movement performed y your torso nd coordintes the muscles tht mke those movements possile. The importnce of pproching the core in this mnner is highlighted y the persistent ut flse elief tht squts nd dedlifts provide sufficient stimulus for the nterior nd lterl core musculture. Although reserch hs shown tht rell ck squts nd conventionl rell dedlifts re gret core exercises, the question to sk is this: Which spect of the core? The reserch demonstrtes tht exercises like squts nd dedlifts effectively ctivte the posterior core muscles (i.e., ck extensors, lumr stilizers). However, it does not show them to ctivte the nterior core muscles (i.e., dominls, oliques) etter thn exercises focused on the nterior spect of the core (2 nd 3). Indeed, this relity should e ovious ecuse squts nd dedlifts drive the torso forwrd into flexion, which necessittes constnt work y the ck extensors to resist tht force nd mintin spinl lignment. So, squts nd dedlifts my not provide sufficient stimulus to trin the nterior nd lterl core spects; nonetheless, lower-ody strength does ply vitl role in producing nd improving mximl rottionl power. Put simply, strong lower ody nd core crete powerful linkge tht increses rottionl power. And rottionl power, in turn, plys ig role in sport for exmple, in tting, golfing, punching, nd throwing, to nme just few key ctions. A throw, punch, or swing depends not only on the strength of the rm ut lso on how well you cn unlesh comined power through rotry ction in your hips, trunk, nd rm (or rms). In short, if you wnt to improve your rottionl power, you ve got to improve not only your upper-ody strength, ut lso your lower-ody strength nd your core strength. And tht is exctly wht the functionl-spectrum trining workout progrms presented in this ook enle you to do. Totl-Body Power Exercises These explosive exercises require you to summte force y coordinting ll of the muscles in your ody tht emphsize rottion. A few of these exercises re lso included in other chpters ecuse they re doule-duty tools. 190

201 Medicine-Bll Horizontl Punch Throw Stnd roughly perpendiculr to solid wll with your feet shoulder-width prt nd your knees slightly ent. Position your front foot (the one closest to the wll) t out 45-degree ngle nd point your ck foot stright hed. With your torso upright, hold medicine ll weighing 6.5 to 11 pounds (3 to 5 kg) etween your hnds t your chest with your elows pointed outwrd (see figure ). Explosively rotte your hips nd shoulders simultneously towrd the wll while extending your rer rm to throw the ll horizontlly s if throwing punch (see figure ). Allow the ll to ounce ck to you, then reset your position for the next repetition. Perform ll reps on one side efore fcing the other direction nd performing the exercise on the opposite side. Allow your ck foot to rotte towrd the wll s you throw. Begin ech throw with most of your weight shifted wy from the wll; finish ech throw with most of your weight on the leg closest to the wll with your rer heel off of the ground. Throw the ll t the wll s hrd s you cn. Keep your rer elow prllel to the floor efore ech throw. If using ruer, ir-filled ll, which hs lot of ounce, stnd fr enough from the wll so tht you don t feel rushed in ctching the ll on the reound fter ech throw. Specificlly, stnd fr enough from the wll tht the ll ounces t lest once efore it gets to you fter ech throw. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Agin, stnd t distnce from the wll tht llows the ll to ounce or roll ck to you fter ech throw without forcing you to feel rushed. 191

202 Medicine-Bll Shot-Put Throw Stnd roughly perpendiculr to solid wll with your feet shoulder-width prt nd your knees slightly ent. Position your front foot (the one closest to the wll) t out 45-degree ngle point your ck foot stright hed. With your torso upright, hold medicine ll weighing 6.5 to 11 pounds (3 to 5 kg) etween your hnds t your chest with your elows pointed outwrd (see figure ). Explosively rotte your hips nd shoulders simultneously towrd the wll while extending oth your legs nd your rer rm to throw the ll upwrd t 45-degree ngle in shot-put type of ction (see figure ). Allow the ll to ounce ck to you, then reset your position for the next repetition. Perform ll reps on one side efore fcing the other direction nd performing the exercise on the opposite side. On every throw, your feet should leve the ground, nd you should lnd fcing the wll due to the rottion of your ody. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce ck to you fter ech throw without forcing you to feel rushed. If using snd-filled, non-ounce medicine ll, you cn throw the ll into open spce s fr s possile t 45-degree ngle. Then wlk to where it lnds nd throw it ck to where you strted. 192

203 Medicine-Bll Side-Scoop Horizontl Throw Stnd perpendiculr to solid wll t your right side with your feet shoulder-width prt nd your knees slightly ent. Hold medicine ll weighing 6.5 to 11 pounds (3 to 5 kg) with oth hnds y your left hip nd shift your weight to your left leg while hinging forwrd slightly t your hips. Lift your right heel off of the ground, llowing your right foot to rotte slightly nd point towrd your left side (see figure ). Explosively shift your hips towrd your right while turning your hips nd shoulders to throw the ll horizontlly, using oth hnds in scooplike motion (see figure ). Perform ll reps on one side efore switching sides. Keep your ck in good lignment when setting up ech throw. Keep your elows slightly ent throughout. As you throw, lift your ck heel off of the ground nd rotte in the sme direction s you re throwing y pivoting on the ll of your foot. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce ck to you fter ech throw without forcing you to feel rushed. 193

204 Medicine-Bll Side-Scoop Digonl Throw Stnd perpendiculr to solid wll t your right side with your feet shoulder-width prt nd your knees slightly ent. Hold medicine ll weighing 6.5 to 11 pounds (3 to 5 kg) with oth hnds y your left hip nd shift your weight to your left leg while hinging forwrd slightly t your hips (see figure ). Explosively shift your hips towrd your right while turning your hips nd shoulders to throw the ll horizontlly with oth hnds in scooplike motion (see figure ). Aim for trget on the wll tht s roughly t your torso height. Alternte sides on ech throw. Perform 8 to 10 reps. On ech throw, simultneously extend your legs nd rotte your torso; in ddition, keep your elows slightly ent throughout. On ech throw, your feet should leve the ground, nd you should lnd fcing the wll due to the rottion of your ody. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. Stnd t distnce from the wll tht llows the ll to ounce ck to you fter ech throw without forcing you to feel rushed. If using snd-filled, non-ounce medicine ll, you cn throw the ll into open spce s fr s possile t 45-degree ngle (s shown). Then wlk to where it lnds nd throw it ck to where you strted. 194

205 Medicine-Bll Front-Scoop Horizontl Throw Stnd fcing the wll with your feet roughly shoulder-width prt nd put most of your weight on your left leg. Rotte your shoulders towrd your left side, plcing medicine ll weighing 6.5 to 11 pounds (3 to 5 kg) outside of your left thigh. Your right heel should e off of the ground, nd your right foot should e rotted nd pointed towrd your left side (see figure ). Explosively throw the ll horizontlly t the wll y unwinding your ody ck to the center position. Throw the ll in scooplike fshion, in the sme wy you performed the side-scoop horizontl throw (see figure ). Stnd t distnce from the wll tht enles you to ctch the ll efore it ounces. You cn either perform ll reps on one side efore switching or lternte sides with ech repetition. Do not just throw the ll with your rms; rther, use your legs, hips, nd torso to crete rottionl power. Keep your ck in good lignment when setting up ech throw. Keep your elows slightly ent throughout. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. 195

206 Medicine-Bll Downwrd-Chop Throw Stnd perpendiculr to wll on your right side with your feet slightly frther thn shoulder-width prt. Hold medicine ll weighing 6.5 to 11 pounds (3 to 5 kg) with oth hnds digonlly ove your left shoulder nd most of your weight shifted towrd your left side (see figure ). Explosively shift your weight towrd your left while turning your hips nd shoulders to throw the ll downwrd t 45-degree trjectory. Throw with oth hnds in chopping fshion nd im t point on the ground just in front of the wll (see figure ). Allow the ll to ounce off of the wll nd hit the ground efore you ctch it nd reset your position for the next repetition. Perform ll reps on the sme side efore switching sides. To set up efore ech throw, rech your rms high enough to crete slight stretch in the front of your torso. Keep your elows slightly ent throughout. As you throw, lift your ck heel off of the ground nd rotte in the sme direction s you re throwing y pivoting on the ll of your foot. If using Dynmx-type medicine ll, which hs limited ounce, you cn stnd much closer to the wll thn if using ruer medicine ll. 196

207 Cross-Body Exercises The core musculture is engged y ll of the cross-ody pplictions presented in chpters 4, 5, nd 6 for upper-ody pushing, upper-ody pulling, nd lower-ody exercise. Even so, those exercises emphsize the pushing, pulling, or lower-ody ctions. In contrst, the following cross-ody exercises emphsize the torso musculture required to perform rottion or to resist oth rottion nd lterl flexion. Dumell Plnk Row Holding dumell in ech hnd, ssume push-up position with your feet roughly shoulder-width prt (see figure ). From the top of the push-up position, pick up the dumell in your left hnd nd row it into your ody (see figure ). Slowly lower it to the floor nd repet the ction with your right hnd. Continue to lternte hnds until you've completed the indicted numer of reps. Keep your hed nd hips from sgging towrd the floor. Do not llow your ody to shift from side to side s you perform ech row. Do not llow your hips to rotte s you perform ech row. Perform ech row in controlled mnner y slowly lowering the dumell to the floor on ech rep. To ensure tht the dumells do not roll, plce your hnds directly underneth your shoulders. One-Arm Dumell Frmer s Wlk Stnd tll nd hold hevy dumell on the left side of your ody y your left hip. Wlk up nd down the length of room, keeping the dumell y your hip nd mintining your strong, upright posture (see figure). Then switch hnds nd repet while holding dumell on the other side. This exercise is gret tool for improving your grip strength, which, long with core strength, cn e limiting fctor in your ility to crry weight. If grip ecomes limiting fctor in performing this exercise, you cn crry the dumell in front of your shoulder. 197

208 Low-to-High Cle Chop Stnd perpendiculr to cle column on your left side. With oth hnds, hold ech end of rope hndle, which is ttched to the lowest position, with your rms extended towrd the cle s origin. Position your feet slightly frther thn shoulder-width prt. Squt nd shift most of your weight to your left leg while your rms rech t downwrd ngle towrd the origin of the cle (see figure ). Stnd up while shifting your weight towrd your right leg nd driving the cle digonlly upwrd cross your ody. Finish t the top with your rms ove your hed on your right side (see figure ). Reverse the motion to return to the strting position, then repet. Perform ll reps on the sme side efore switching sides. Keep your torso firly perpendiculr to the cle column; do not rotte your torso wy from the cle column more thn few degrees s you rech the top of the rnge of motion (doing so gretly reduces the rottionl tension on your torso muscles. Keep your spine in neutrl position throughout the exercise; in the ottom position, set your hips ck. 198

209 High-to-Low Cle Chop Stnd perpendiculr to cle column on your left side with the cle ttched in the highest position. Hold rope hndle with oth hnds with your rms extended towrd the cle s origin. Position your feet slightly fther thn shoulder-width prt. With your rms ove your hed on your left side nd most of your weight shifted onto your left leg (see figure ), drive the cle digonlly downwrd cross your ody s you shift your weight to your right leg (see figure ). Once the cle touches your rm, slowly reverse the motion to complete the rep. Keep your torso firly perpendiculr to the cle column; do not rotte your torso wy from the cle column more thn few degrees s you rech the ottom of the rnge of motion (doing so gretly reduces the rottionl tension on your torso muscles. Keep your spine in firly neutrl position throughout the exercise; in the ottom position, set your hips ck slightly. 199

210 Squt nd rotte your hips nd torso while holding weight plte weighing 10 to 45 pounds (4.5 to 20 kg) outside your left knee (see figure ). Stnd up s you rotte to your right side nd drive the plte cross your ody in digonl pttern, finishing with it ove your hed (see figure ). Reverse the motion y driving the plte ck down cross your ody on the sme digonl pth you used to lift it. Perform ll reps to one side, then repet the exercise to the other side. Plte Chop Perform this exercise in smooth nd rhythmic fshion, coordinting your upper ody nd lower ody during oth the lifting nd the lowering phse of ech repetition. Keep your spine in firly neutrl position throughout the exercise; in the ottom position, set your hips ck slightly. Cle or Bnd Tight Rottion Stnd with your feet shoulder-width prt, your knees slightly ent, nd the hndle(s) of cle or resistnce nd on your left side t shoulder level. The cle or nd should e ttched to stle structure or inside doorjm (mny resistnce nds come with such n ttchment). Hold the hndle(s) on your left side with your elows slightly ent (see figure ). Pull the hndle(s) cross your ody to the right until oth rms re just outside your right shoulder (see figure ). Move your rms horizontlly in the opposite direction (towrd the origin of the cle) until they rech position just outside your left shoulder. The rnge of motion in this exercise is smll roughly the sme s the width of your shoulders. Perform ll reps on one side efore switching to the other side. Stnd tll throughout. Allow miniml rottion t your hips, which should move in the sme direction nd t the sme speed s your shoulders. 200

211 Cle or Bnd Anti-Rottion Press Kneel perpendiculr to cle hndle or nd tht's ttched t shoulder height to stle structure or inside doorjm (mny resistnce nds come with such n ttchment). With your knees roughly shoulder-width prt hold the hndle with oth hnds t the center of your chest (see figure ). Rech your rms stright out in front of you t shoulder height without llowing your torso to rotte towrd the origin of the cle or nd (see figure ). Then slowly reverse the ction nd ring your hnds ck to the center of your chest. Perform ll reps on one side efore switching to the other side. Sty tll throughout. Do not llow your rms to drop elow chest height s you rech. One-Arm Plnk Begin in push-up position with your hnds shoulder-width prt nd your feet few inches frther thn shoulder-width prt. Lift one rm off of the ground nd plce it on your chest without llowing your shoulders or hips to rotte or your hed or elly to sg towrd the floor (see figure). Puse for severl seconds efore switching hnds. You cn choose to perform this exercise from the elows; if so, plce pd, pillow, or folded towel under your elows for protection. To mke the exercise more difficult, rise the lifted rm out to the side insted of cross your chest. To mke the exercise esier, strt with your hnds closer thn shoulder-width prt, which shortens the lever rm. 201

212 Angled Brell Tight Rinow Plce one end of rell in corner or into lndmine device. Hold the other end with oth hnds while stnding tll with your feet roughly shoulder-width prt. Move the rell from side to side in rinow-like rc from one shoulder to the other (see figures nd ). Mintin stright spine. Avoid ny rottion t your torso; s you move the rell from side to side, your torso should remin fcing the rell s nchored end. Mintin slight end in your elows throughout. The movement of the rell should come from your shoulders, not your elows. 202

213 Compound Core Trining One principle of good weight trining is to emphsize compound (multijoint) exercises ut supplement them with isoltion (single-joint) exercises. As you ve lredy lerned, the functionl-spectrum trining system tkes this weight-trining principle step further y lso incorporting cross-ody exercises. This pproch is typicl ut well founded. Mny of the most common dominl exercises re isoltion oriented; in fct, the compound-movement principle is rrely pplied in dominl trining. However, if we recll the originl definition of the term core, given t the strt of this chpter, reserch finds the gretest ctivtion of dominl nd lumr muscles during exercises tht lso require deltoid nd glutel recruitment (4). This finding estlishes principle of core trining tht, s with every other muscle group, comprehensive core-trining routine should emphsize integrted, compound exercises nd supplement them with isoltion moves. Tht s exctly wht the functionl-spectrum trining system delivers for core trining. And you cn now pprecite key fct: All of the cross-ody exercises provided in the pushing, pulling, nd lower-ody chpters lso serve s fntstic core-trining exercises ecuse they elicit crisscross force production etween the shoulder nd the opposite hip through the torso. 203

214 Compound Exercises These front nd lterl core (i.e., dominl nd olique) exercises integrte the shoulders nd hips. Stility-Bll Knee Tuck Hold yourself in push-up position with your hnds directly underneth your shoulders nd your feet nd shins resting on top of (55 to 65 cm size) stility ll (see figure ). Keep your legs hip-width prt. Pull your knees in to your chest (see figure ). Reverse the motion nd repet. Do not llow your hed or lower ck to sg towrd the floor. Perform the exercise smoothly with delierte control. Stility-Bll Rollout Kneel on the floor with your knees hip-width prt, your rms stright, nd your plms shoulder-width prt on stility (out 55 to 65 cm size) (see figure ). Drive the ll wy from you y extending your rms overhed s if diving into pool. Push the ll out s fr s you cn without llowing your hed or lower ck to sg towrd the floor (see figure ). Once you've gone s fr s you cn, or your rms re completely up overhed in stright line with your torso, reverse the motion nd pull the ll ck to the strting position. To mke this exercise esier, simply egin with your forerms resting on top of the ll nd perform the rest of the exercise s descried. Do not flex t your hips t ny time. 204

215 Stility-Bll Pike Assume push-up position with your hnds directly underneth your shoulders nd your feet nd shins hip-width prt on top of fitness ll (out 55 to 65 cm size) (see figure ). Use your s to rise your hips towrd the sky while keeping your legs firly stright. Rise your hips until just efore they rech ove your shoulders (see figure ). Slowly lower to the strting position with your ody stright. To mke the exercise esier, strt with the ll closer to your elly utton. Do not llow your hips or hed to sg towrd the floor s you extend your hips ck into the strting position. 205

216 Stility-Bll Pike Rollout This exercise comines the ll pike nd the ll rollout into one comprehensive dominl exercise. Hold yourself in push-up position with your hnds directly underneth your shoulders nd your feet hip-width prt on top of (55 to 65 cm size) ll (see figure ). Keep your legs stright nd push your hips towrd the ceiling while keeping your ck firly flt (see figures nd c). After strightening your hips nd coming ck to the strting position, push your ody ckwrd on the ll until your rms re fully extended in front of you nd your legs re fully extended ehind you. Reverse the motion, then repet. To mke the exercise esier, strt with the ll closer to your elly utton. Do not llow your hips or hed to sg towrd the floor s you extend your rms into the rollck portion of the exercise. When performing the pike portion of the exercise, rise your hips until just efore they rech ove your shoulders c 206

217 Stility-Bll Stir-the-Pot Plce oth forerms on top of fitness ll nd ssume plnk position with your ody in stright line nd your feet just frther thn shoulder-width prt (see figure ). Contrct your glutes nd posteriorly rotte your pelvis y ringing your front hip ones towrd your hed nd your tilone towrd your feet. In other words, if you imgine your pelvis s ucket of wter, the posterior pelvic tilt would tip the ucket so tht wter would spill out of your ck, wheres n nterior pelvic tilt would mke wter spill out from the front. Move your rms in smll ovls (see figure ). Alternte etween clockwise ovls nd counterclockwise ovls without llowing your hed or hips to sg towrd the floor. Keep your ody in stright line throughout; do not llow your hips or hed to sg towrd the floor. Your rms should not move in circles so much s in ovls, going frther longwys thn to the sides, so tht you don t fll off of the ll to either side. Squeeze your glutes tightly ech time tht you rech your rms out. Rech your rms s fr s you cn without feeling discomfort in your lower ck. Mini-Bnd Plnk Mrch Assume push-up position with mini-nd round your feet with legs hip-width prt nd your wrists directly underneth your shoulders (see figure ). Keeping your ody in stright line, flex one hip nd ring your knee towrd your hed until your hip is ent just ove 90-degree ngle without llowing your toes to touch the floor (see figure ). Reverse the motion y plcing your foot ck to the strt position, then repet the sme motion on the other leg. Be sure to keep your nkles flexed y pulling your toes towrd your nose throughout this exercise. Be sure not to round out your ck s you flex your hip nd pull your knee in. Do not llow your hips to rotte t ny time. 207

218 Arm Wlkout Assume kneeling position with your hnds flt on the floor just ove your shoulders nd your rms stright under your shoulders (see figure ). Your torso should form firly stright line from your hed to your knees. You my lso need to plce pd, pillow, or folded towel under your knees for comfort. Wlk your rms out in front of you s fr s possile without llowing your lower ck to extend eyond the strting position (see figures nd c). Reverse the motion, wlking your hnds ck so tht they end up just in front of your shoulders. Keep your ody in stright line throughout; do not llow your hips or hed to sg towrd the floor. Squeeze your glutes tightly ech time tht you wlk your hnds out to the long position. Wlk your rms out only s fr s you cn without feeling discomfort in your lower ck. c Medicine-Bll Wlkout Assume kneeling position with your hnds on the top of ruer or snd-filled medicine ll just ove your shoulders nd your rms stright (see figure ). Your torso should form firly stright line from your hed to your knees. You my lso need to plce pd, pillow, or folded towel under your knees for comfort. 208

219 Roll the ll out in front of you y wlking with your rms in hnd-over-hnd fshion s fr s possile without llowing your lower ck to extend eyond the strting position (see figure ). Reverse the motion, rolling the ll ck towrd you y wlking your hnds ck so tht they end up just in front of your shoulders. Keep your ody in stright line throughout; do not llow your hips or hed to sg towrd the floor. Squeeze your glutes tightly ech time tht you wlk your hnds out to the long position. Wlk your rms out only s fr s you cn without feeling discomfort in your lower ck. If using ruer medicine ll (the kind found t most gyms), choose one tht is fully inflted nd lrge enough t lest 8 pounds (3.5 kg) to ccommodte oth of your hnds. If using snd-filled ll, you cn mke the exercise hrder y using hevier ll. Suspension A Fllout Fcing wy from the nchor point of suspension triner, gr the hndles nd len your weight forwrd in push-up position with your rms shoulder-width prt (see figure ). Without ending your elows, rech your rms ove your hed s if diving into pool (see figure ). Pull your rms ck in to complete the rep. Do not llow your hips to sg towrd the floor. To increse the difficulty, strt the exercise from more severe forwrd len, which rings your ody closer to the floor. 209

220 You ll need surfce on which you cn slide your feet; lterntively, you cn plce your heels on pper plte or on furniture sliders. Sit on the floor with your legs outstretched nd your hnds supporting you, just ehind your hips, with your fingers pointed ckwrd (see figure ). A Snil Push ginst the ground with your hnds nd rise your hips (see figure ). Pull your hips through your hnds s fr s possile (see figure c), then slowly lower them to the floor. Plce your hnds ck ehind you nd repet the sequence, moving long the floor with ech repetition. Do not rech your rms too fr ehind you to egin ech rep. Plce your hnds just few inches ehind your hips. Once you ve pulled your hips through your rms s fr s you cn, puse for one or two seconds efore lowering your hips nd resetting your hnds to strt the next rep. Lift your hips s high s possile s you pull them through your rms. c Lying on your side, plce your right forerm on the floor, with the elow directly underneth your shoulder, nd your feet split prt with one in front of the other or stcked on top of ech other. Plce your left hnd on your left hip. Rise your hips off the ground (see figure). Mintin this position for indicted given numer of seconds. Repet on the other side. Side Elow Plnk Keep stright line in your entire ody, from your nose to your elly utton to the middle of your legs. Use pd or rolled towel underneth your elow for comfort. 210

221 Isoltion Exercises These re movements tht focus on individul muscle groups. These exercise pplictions consist primrily of trditionl odyuilding movements, long with few not-so-trditionl exercises tht trget the dominl nd olique musculture. Stility-Bll Plte Crunch Lie down with fitness ll in the rch of your lower ck nd hold weight plte directly ove your chest with your rms outstretched (see figure ). Perform crunch, reching the weight plte towrd the sky (see figure ). Slowly reverse the motion, llowing your dominl muscles to stretch over the ll. Do not let the ll roll t ny point. Do not sit ll the wy up (with your torso perpendiculr to the floor); doing so removes the tension from the s. Do not llow your neck to hyperextend in the ottom position; keep your neck in firly neutrl position throughout. Puse for one or two seconds t the top of ech rep. Reverse Crunch Lie on your ck on the floor with your knees ent nd your hips flexed into your elly. With your elows slightly ent, hold dumell, kettleell, or medicine ll tht is resting on the floor ehind your hed (see figure ). In smooth, controlled fshion, perform reverse crunch y rolling your lower ck up off of the floor nd ringing your knees towrd your chin (see figure ). Slowly reverse this motion, llowing your ck to lower towrd the floor one verter t time. > continued 211

222 Reverse Crunch > continued Do not use momentum or jerk your ody. Do not llow your legs to extend or your hed to lift off of the ground t ny point. Use dumell, kettleell, or medicine ll tht is just hevy enough to prevent you from lifting it off of the ground. As your dominl strength improves, you ll require less of n nchor, which mens you ll e le to use lighter dumell, kettleell, or medicine ll without lifting it off of the floor. Leg Lowering With Bnd Lie on your ck on the floor with your knees ent, your hips flexed ove 90 degrees, nd your rms outstretched in front of your torso, just elow shoulder level. In ech hnd, hold the hndle of resistnce nd ttched out 12 inches off of the floor to stle structure or inside doorjm ehind you (see figure ). Mintining tension ginst the nd with your rms, slowly lower your legs towrd the floor. Keep your knees ent nd do not llow your lower ck to come off of the floor (see figure ). Once your heels lightly touch the floor, reverse the motion nd ring your knees ck ove your hips. To mke this exercise more chllenging, simply extend your legs frther s you lower them towrd the floor the frther you strighten your legs, the hrder the exercise; the closer your heels re to your hips, the esier the exercise. Do not llow your lower ck to lose contct with the floor t ny point. Now tht you ve seen the wide vriety of exercises used in the functionl-spectrum trining system, it s time to show you the wrm-up sequences nd cool-down methods tht you ll use to get more out of the workout progrms presented lter in the ook. 212

223 8 Wrm-Up nd Cool-Down A dynmic wrm-up is trnsition stge from norml ctivity to more thletic ctivity. A cool down is just the opposite trnsition stge from thletic ctivity to more norml ctivity. This chpter covers the wrm-up protocols nd cool-down techniques tht you should use to ookend your functionl-spectrum trining workouts. Wrm-Up Just s there re generl nd specific exercises in the functionl-spectrum trining system, there re lso generl nd specific wrm-ups. Specific wrm-ups serve essentilly s uild-up ecuse they re simply lighter, less intense versions of whtever exercises you re getting redy to perform; they re used to uild up grdully to your working intensity. For exmple, if you re going to run sprints, you first do some light runs, uilding up your speed with ech round. If you re going to perform hevy lift, you first do few lighter of tht lift in order to uild up to your working weight. The wrm-up sequences presented here re generl wrm-ups ecuse they involve few generl thletic movements nd coordintion exercises. They not only get your hert rte up ut lso prepre your entire ody for the more thletic functionl-spectrum trining workouts tht follow. These wrm-up sequences lso include exercises tht help you mintin nd increse your overll joint moility, which cn improve joint helth. Joints re designed primrily to function in their mid-rnge of motion, ut they lso need ctivity using their full rnge of motion in order to sty helthy nd mintin their current rnge. As the sying goes, If you don t use it, you lose it. The moility exercises included in the following wrm-up sequences complement your trining for size, strength, nd speed (i.e., power). Specificlly, they require your joints to move into their end rnge of motion, wheres the strength-trining principles pplied in this ook void end-rnge joint ctions in order to mximize sfety in hndling hevy lods. The moility exercises presented here lso help you improve in other res: squtting deeper, dedlifting with strighter ck, nd performing lifts with more comfort nd less restriction. As you cn see, these wrm-up sequences do fr more thn just oost your ody temperture. They re lso used in the functionl-spectrum trining system to increse the vriety of ctivity in your workouts. In ddition, they help you develop more well-rounded ody tht s not just stronger nd etter looking ut lso more moile enefits tht the typicl wrm-up on the tredmill or ike simply cn't mtch. 213

224 214 Building Muscle nd Performnce The functionl-spectrum trining system uses three types of wrm-up protocol: in-plce, lrge-spce, nd medicine-ll. These protocols give you wrm-up options to prepre yourself to perform the functionl-spectrum workout progrms provided in the chpters tht follow. Although one of these wrm-up protocols is suggested for ech workout progrm, ll of the protocols cn e used interchngely to dd vriety to your trining nd to fit your trining environment. In ddition, though there s lredy plenty of vriety in these sequences, you cn lso mix nd mtch specific exercises to crete your own wrm-up sequences. Ech of the following wrm-up sequences cn nd should e completed in no more thn seven minutes once you ecome proficient t them. Initilly, however, they my tke it longer s you lern how to perform them. In-Plce Wrm-Ups As the nme implies, these sequences cn e done nywhere ecuse they require little spce nd only one piece of equipment: mt. Select one of the following sequences to dd vriety to your trining or to enle you to wrm up when spce is limited.

225 This sequence includes the following exercises: In-Plce Wrm-Up 1 One-leg hip ridge One-rm qudruped hip circle Slow-motion mountin climer Lterl yog-plex Shoulder Y Sel jck 1 set reps ech side 1 set reps clockwise ech side 1 set reps counterclockwise ech side 1 set 6 or 7 reps ech leg 1 set 3 5 reps ech side 1 set reps 1 set reps 1. One-Leg Hip Bridge Lie on your ck with your legs hip-width prt nd your knees ent out 90 degrees. Keeping your right knee ent 90 degrees, lift it ove your hip (see figure ). Lift your hips so tht your ody mkes stright line from knee to nose (see figure ). Keeping your right leg lifted, lower your hips towrd the floor to complete the rep. Do 10 to 15 reps on ech side; perform ll reps on one side efore switching sides. Keep your se foot flt on the ground throughout the exercise. Do not ounce; keep your motion smooth nd your rnge controlled, finishing ech rep t the top with your hips elevted s fr s possile without overextending t your lower ck. > continued 215

226 In-Plce Wrm-Up 1 > continued 2. One-Arm Qudruped Hip Circle Begin on ll fours with your knees underneth your hips nd your wrists underneth your shoulders. Keeping your ck stright, lift your right hnd off of the floor nd plce it on your left shoulder (see figure ). Keeping your left knee ent roughly 90 degrees, rotte clockwise t your left hip using the lrgest rnge of motion you cn while mintining flt ck (see figures nd c). Once you ve performed 10 to 12 clockwise rottions, reverse direction nd perform 10 to 12 counterclockwise rottions. Then switch sides y plcing your left hnd on your right shoulder nd rotting t your right hip. Keep your ck firly flt nd stright throughout to ensure tht the rottion comes from your hip, not your spine. Keep your neck stright; do not llow your hed to sg towrd the floor. 3. Slow-Motion Mountin Climer Strt t the top of push-up with your feet hip-width prt nd your wrists directly elow your shoulders (see figure ). Pick up your right foot nd slowly ring your right knee towrd your right shoulder s fr s possile (see figure ). Hold for two seconds, then return to the strting position. Alternte legs until you've done 12 to 14 totl reps (6 or 7 per leg). Do not llow your hed or hips to sg towrd the floor; keep your ody in stright line throughout. Your toes should not touch the floor when you ring your knee towrd your shoulder. 216

227 4. Lterl Yog-Plex Begin in push-up position with your wrists underneth your shoulders nd your feet positioned roughly 6 inches (15 cm) frther to ech side thn shoulder-width prt (see figure ). Step your left foot roughly 6 inches (15 cm) to the outside of your left rm so tht your torso now forms stright line with your right leg. Rotte your torso to the right s you rech your right rm towrd the ceiling (see figures nd c). Reverse the motion nd perform the sme ction y stepping up with your right leg nd reching with your left rm. Perform 3 to 5 reps per side; lternting legs ech time. Ech time you step one foot to roughly the outside of your hnds, tht foot should sty flt on the floor. If you re unle to plce your foot flt next to your hnd when you step forwrd, you cn mke the exercise esier y elevting your hnds on pltform (e.g., eroic step). Do not puse for more thn second t ny point; mintin constnt flow. c > continued 217

228 In-Plce Wrm-Up 1 > continued 5. Shoulder Y Stnding with your feet hip-width prt, end slightly t your knees nd hinge t your hips to lower your torso until it's roughly prllel to the floor; let your rms hng from your shoulders (see figure ). Rise your rms out to shoulder height y keeping your rms firly stright t 45-degree ngle to form Y; point your thums towrd the sky (see figure ). Slowly lower your rms ck down; perform 12 to 15 reps. Do not swing your rms up. Puse for second or two t the top of ech rep. The hip nd ck positioning of this exercise re virtully the sme s for Romnin dedlift; do not llow your ck to round out t ny point. 6. Sel Jck Stnd with your feet together nd your rms extended in front of you t shoulder level with your hnds together (see figure ). As you open your rms horizontlly to the side, jump up just enough to spred your feet wide (see figure ). Without pusing, quickly reverse the movement. Perform 20 to 25 reps. Be s light on your feet s possile. Minimize the time tht your feet re in contct with the ground. Perform the exercise in smooth, coordinted fshion, opening nd closing your legs nd rms simultneously. 218

229 This sequence includes the following exercises: In-Plce Wrm-Up 2 Arm crossover Side-lying hip dduction nd internl rottion Qudruped T-spine rottion Superdog Shoulder L In-plce high-knee skip 1 set 6 8 reps ech side 1 set reps ech side 1 set 6 8 reps ech side 1 set reps ech side 1 set reps 1 set reps ech leg 1. Arm Crossover Lie on your right side with your knees nd hips ent just ove 90 degrees nd strighten oth rms in front of you with your plms fcing ech other (see figure ). While keeping your right rm nd oth legs in position, rotte your torso to the left s fr s you cn until your left hnd nd upper ck re flt on the floor (see figure ). Hold for one or two seconds, then return to the strting position. Perform 6 to 8 reps on ech side. Do ll reps on one side efore switching sides. Rotte s fr s you cn without forcing nything. If you re unle to get remotely close to touching the floor with the shoulder you re rotting, perform this exercise with smll medicine ll or rolled towel etween your knees to llow for greter rnge of motion. 2. Side-Lying Hip Adduction nd Internl Rottion Lie on your right side with your hed resting on your right rm (your ottom rm), which is extended cross the floor t roughly 45-degree ngle ove you. Keep your right leg (your ottom leg) stright nd in line with your torso. Bend your left leg (your top leg) nd ring it up until your foot is flt on the floor in front of your ottom knee. Gr your left nkle with your left (top) hnd (see figure ). > continued 219

230 In-Plce Wrm-Up 2 > continued Keeping your knee stright nd your nkle flexed, lift your right leg off of the ground s you internlly rotte it so tht your toes point towrd the ceiling (see figure ). Slowly reverse the motion, llowing your leg to return to the floor. Perform 10 to 12 reps on ech side. Do ll reps on one side efore switching sides. Lift nd rotte your ottom leg s much s possile without llowing your hip to flex; your ottom leg should sty firly in line with your torso throughout. Do not llow your torso to roll t ny point; keep your shoulders nd hips perpendiculr to the floor. 3. Qudruped T-Spine Rottion Begin on ll fours with your rms shoulder-width prt nd your hnds on the floor just ove your hed. Spred your knees wide nd sit ck on your hips. Plce your left hnd on the ck of your hed. Rotte your upper ck nd your left rm upwrd s fr s you cn go, so tht your left elow now points towrd the ceiling (see figure ). Slowly reverse the motion y rotting your upper ck downwrd nd ringing your left elow down towrd the elow of your right (rcing) rm (see figure ). Tht s one rep. Perform 6 to 8 reps on ech side efore switching sides. Ech time you rotte your elevted rm towrd the ceiling, go only s fr s is comfortle, without forcing nything. Move in slow, controlled mnner, pusing for one second t the top position on ech rep. 4. Superdog Kneel nd plce your elows on the floor. Slide your left hnd forwrd nd stretch your right leg ehind you until your rm nd leg re oth stright (see figure ). Rise your left rm nd your right leg s high s you cn, forming stright line from your fingertips to your toes without llowing your rer end to lift more thn few degrees (see figure ). Hold for one second, then return to the strting position. Tht's one rep; do 12 to 15 reps on ech side. Perform ll reps on one side efore switching sides. 220

231 Plce pd or rolled towel underneth your ent knee for comfort. Do not llow your hips to lift or your torso to shift forwrd s you perform this exercise. 5. Shoulder L Stnd with your feet hip-width prt nd end t your hips, lowering your torso until it's roughly prllel to the floor. Rise your rms out to the sides to shoulder height, ending your elows 90 degrees so tht your hnds point down towrd the ground (see figure ). Without moving your elows, rotte your rms up s fr s you cn ring your hnds towrd the ceiling (see figure ). Slowly reverse the motion to return to the strting position. Tht's one rep; perform 12 to 15 reps. Puse for second or two t the top of ech rep. The hip nd ck positioning of this exercise re virtully the sme s for Romnin dedlift; do not llow your ck to round out t ny point. 6. In-Plce High-Knee Skip Stnd tll with your feet hip-width prt nd your elows ent roughly 90 degrees. Lift your left knee to point just ove your hip while lso lifting your right rm nd moving your left rm ck (see figure). Quickly reverse your rm positions s you drive your left leg down to the ground nd elevte your right knee. Much like jumping rope, skipping requires doule-foot strike pttern, or right-right hops followed y left-left hops. Perform 20 to 25 reps per leg. This is not running in plce; to skip in plce, you must coordinte your rm pumping with your doule-foot strikes. Keep your torso upright throughout. 221

232 This sequence includes the following exercises: In-Plce Wrm-Up 3 Cr ridge with overhed rech Dynmic pigeon Yog-plex Hlf-kneeling knee lift Zomie lterl lunge Shoulder T Crossover jck 1 set 6 8 reps ech side 1 set 6 8 reps ech side 1 set 4 6 reps ech side 1 set 4 6 reps ech side 1 set 4 6 reps ech side 1 set reps 1 set reps 1. Cr Bridge With Overhed Rech Sit on the floor with your legs ent 90 degrees, your feet flt on the floor, nd your hnds flt on the floor just ehind your shoulders with your fingers pointed ehind you (see figure ). Use your feet nd hnds to push into the ground nd rise your hips so tht your torso ssumes tletop-like position. As you rise your hips, rech one rm overhed nd cross your ody (see figure ). Slowly reverse the motion to complete the rep. Alternte rms with ech rep; perform 6 to 8 reps on ech side Push through your heels nd keep your feet flt ech time tht you rise your hips. You wrists should e underneth your shoulders t the top of ech ridge. 222

233 2. Dynmic Pigeon This is dynmic version of yog position known s pigeon pose. Get on ll fours with your hnds underneth your shoulders nd your knees under your hips. Extend your left leg stright t 45-degree ngle cross your right leg (see figure ). Shift your hips ckwrd s you drive your left leg ck t 45-degree ngle s fr s you cn without lifting your hnds off of the floor (see figure ). Reverse the motion, ringing your left knee ck down underneth your left hip. After rining the left knee ck, extend your right leg ehind you t 45-degree ngle to perform the sme ction. Alternte legs nd perform 6 to 8 reps with ech leg. Keep your shoulders prllel to the floor throughout. As you shift your hips ckwrd, llow your rms to extend fully without llowing your hnds to lift off of the floor. Perform ech rep in smooth, controlled mnner without pusing t ny time. > continued 223

234 In-Plce Wrm-Up 3 > continued 3. Yog-Plex Begin in push-up position with your wrists underneth your shoulders nd your feet hip-width prt (see figure ). Step your left foot up to your left hnd while simultneously lifting your left hnd off the floor nd reching your left rm directly ove you to form stright line with your torso nd right leg (see figure nd c). With your left foot flt on the floor, rotte your torso to the left s you rech your left rm towrd the ceiling using circulr (clockwise) motion t your shoulder (see figure d). Continue the rm circle motion until your left rm comes ck down to where your left foot is (see figure e). Step your left foot ck nd plce your left hnd ck down to resume the strting position (see figure f). Repet on the other side y stepping up with your right foot nd mking circulr (clockwise) motion t your right shoulder. Continue to lternte sides; Perform 4 to 6 reps on ech side. Mintin constnt flow; do not puse for more thn one second t ny point. If you re unle to plce your foot flt when it comes next to your hnd on the forwrd step, you cn mke the exercise esier y elevting your hnds on pltform (e.g., eroic step). c d e f 224

235 4. Hlf-Kneeling Knee Lift Using mt or rolled towel for comfort, ssume hlf-kneeling position on the floor with your torso stright nd oth knees ent 90 degrees. Interlce your fingers ehind your hed with your elows pointed outwrd (see figure ). Keeping your torso stright, flex your hip nd lift your front foot off of the ground; keep your knee ent 90 degrees (see figure ). Lower your foot ck to the floor nd repet. Perform 4 to 6 reps on ech side. Do not llow your torso to end forwrd or len ckwrd; your torso should remin in line with your down knee throughout. Lift your knee s high s possile on ech repetition. Ech rep should tke only one or two seconds ecuse it cn e difficult to lnce when your front foot is lifted. 5. Zomie Lterl Lunge Stnd with your feet hip-width prt nd your rms stright in front of you t shoulder height (see figure ). Step to one side nd lower into side lunge (see figure ). Your rms remin outstretched to the front. Step ck to the middle nd repet on the other side. Continue to lternte sides; perform 4 to 6 reps on ech side. Mintin good rhythm nd timing, oth when stepping nd when reversing the ction; the movement should not look choppy. Keep your trining leg stright nd oth of your feet flt s you step lterlly. > continued 225

236 In-Plce Wrm-Up 3 > continued 6. Shoulder T Stnd with your feet hip-width prt nd end t your hips, lowering your torso until it's roughly prllel to the floor; let your rms hng from your shoulders (see figure ). With slight end in your elows nd your thums pointed out to the sides, lift your rms out to the sides until they re prllel to the floor so tht they form T with your torso (see figure ). Slowly reverse the motion to complete the rep. Perform 12 to 15 reps. Puse for one or two seconds t the top of ech rep. The hip nd ck positioning of this exercise re virtully the sme s for Romnin dedlift; do not llow your ck to round out t ny point. 7. Crossover Jck Stnd with your feet slightly wider thn hip-width prt nd your rms stright out to your sides t shoulder level (see figure ). Simultneously cross your rms in front of your chest nd jump up just enough to cross one leg in front of the other (see figure ). Without pusing, quickly reverse the motion nd return to the strting position. Repet, crossing your other leg in front nd crossing your opposite rm on top. Continue to switch your front leg nd top rm on ech rep; perform 20 to 25 totl reps. Be s light on your feet s possile. Minimize the time tht your feet re in contct with the ground. Perform the exercise in smooth, coordinted fshion, moving your legs nd rms simultneously when opening nd closing. 226

237 This sequence includes the following exercises: In-Plce Wrm-Up 4 T-roll push-up Arm circle Rottionl rm swing Single-leg hip circle Zomie squt with rech-through Jumping jck 1 set 4 6 reps ech side 1 set reps clockwise 1 set reps counterclockwise 1 set 6 8 reps ech side 1 set reps clockwise set reps counterclockwise 1 set 6 8 reps ech side 1 set reps 1. T-Roll Push-Up Assume plnk position with your hnds just outside your shoulders nd your feet shoulder-width prt (see figure ). Perform push-up (see figure ). At the top position, rotte your entire ody 90 degrees so you re positioned sidewys to the ground, move your hips nd shoulders t the sme rte, nd then rech your top rm towrd the sky (see figure c). Roll ck to the strting position nd repet on the other side. Perform 4 to 6 reps on ech side. If it is difficult for you to perform few push-ups, simply eliminte the push-up component of the exercise nd perform only the T-roll while remining in the strting plnk position. Do not llow your hed or hips to sg towrd the floor. Rotte your hips nd shoulders together nd t the sme rte ech time tht you go in nd out of the T-roll. c > continued 227

238 In-Plce Wrm-Up 4 > continued 2. Arm Circle Stnd tll with your rms reching ove your hed nd your feet hip-width prt. Keeping your rms stright, swing your rms dynmiclly to mke circles (see figure). Perform 10 to 12 clockwise rottions nd 10 to 12 counterclockwise rottions. Mke the iggest circles you cn without ny discomfort. The ction should e smooth nd rhythmic. Although your rms re stright, do no lock-out your elows. 3. Rottionl Arm Swing Stnd tll with your feet hip-width prt nd rech your rms stright out in front of your shoulders (see figure ). Quickly rotte your torso to one side, driving oth your left hip nd your left rm ehind you while llowing your other foot to rotte freely y elevting your heel nd turning on the ll of your foot (see figure ). Return to the strting position nd repet the sme motion to the other side. Mke your motions fst nd dynmic. Perform 6 to 8 reps on ech side. c To etter llow your hips to rotte, rise your heel off of the ground s you turn. Rotte your hips nd shoulder simultneously, moving them t the sme rte. 228

239 4. Single-Leg Hip Circle Stnd tll lncing on your right leg with your left knee ent round 90-degrees nd your fingers interlced ehind your hed nd your elows pointed out to the sides. While keeping your left knee ent, rotte t your left hip nd move your left leg clockwise s fr s you cn for 10 to 12 rottions nd then counterclockwise for 10 to 12 rottions (see figures -c). Then switch legs nd repet. c Mke the iggest circles you cn without ny discomfort. The ction should e smooth nd rhythmic. Try to keep your torso stright nd your shoulders level with the ground throughout. 5. Zomie Squt With Rech-Through Stnd with your feet slightly frther thn shoulder-width prt nd your toes pointed slightly outwrd. Rech your rms through your legs, keeping your knees slightly ent (see figure ). As you ring your torso upright, simultneously end your hips nd drop them into squt. Finish with your rms outstretched in front of you t shoulder level (see figure ). Reverse to return to the strting position. Perform 6 to 8 reps. Squt s deep s you cn on ech rep. Keep your heels flt on the floor nd do not llow your knees to drop towrd the midline s you squt. For slightly more dvnced vrition, perform the exercise in the sme mnner ut plce your rms overhed, in line with your torso, ech time you drop into the squt. > continued 229

240 In-Plce Wrm-Up 4 > continued 6. Jumping Jck Stnd with your feet together nd your hnds t your sides (see figure ). As you rise your rms ove your hed, jump up just enough to spred your feet wide (see figure ). Without pusing, quickly reverse the movement. Perform 20 to 25 reps. Be s light on your feet s possile. Minimize the time tht your feet re in contct with the ground. Perform the exercise in smooth, coordinted fshion, moving your legs nd rms simultneously when opening or closing. Lrge-Spce Wrm-Ups The following wrm-up sequences don t cll for ny specil equipment, ut they do require t lest 20 yrds of spce for locomotion exercises. Use one of these sequences for trining vriety or for sessions when you hve plenty of spce to move round in. This sequence includes the following exercises: Lrge-Spce Wrm-Up 1 Trveling knee hug Reverse lunge with posterior rech Lterl hip shift with shuffle Arm-circle skip Lterl shuffle with rm crossover Crioc Alligtor crwl 1 set yrds 1 set yrds 1 set yrds ech direction 1 set yrds ech direction 1 set yrds ech direction 1 set yrds ech direction 1 set yrds 230

241 1. Trveling Knee Hug Stnd tll with your feet hip-width prt nd your hnds y your sides. Tke step forwrd with your left foot nd lift your right knee ove your hips. Gr your leg just elow the knee nd lightly hug your leg into your ody s you lift your knee it more (see figure). Plce your right leg down on the floor, stepping forwrd with it. Repet on the other leg. Perform in lternting fshion for 15 to 20 yrds. Wlk three smll-stride steps etween one knee hug nd the next; since three is n odd numer, you ll lternte legs with ech knee hug. Keep your torso upright throughout. Bring your knee up to your rms rther thn reching your rms down to gr your leg. 2. Reverse Lunge With Posterior Rech Stnd tll with your feet together nd your rms y your sides. Step ckwrd with one leg, dropping into lunge while reching your rms overhed nd lening your torso slightly ckwrd (see figure ). Stnd ck up tll while ringing your front leg ckwrd to meet your ck leg nd stepping ckwrd with the front leg from the previous rep (see figures nd c). Perform for 15 to 20 totl yrds. c Wlk three smll-stride steps etween one lunge nd the next; since three is n odd numer, you ll lternte legs with ech lunge. Do not overstretch when lening ckwrd; rech your rms nd extend ckwrd only slightly just enough to get stretch without forcing yourself into discomfort. > continued 231

242 Lrge-Spce Wrm-Up 1 > continued 3. Lterl Hip Shift With Shuffle Stnd with your feet out 4 feet (1.2 m) prt, your feet pointed forwrd, nd your rms extended in front of you t shoulder level. Shift your hips towrd your right side nd lower your hips (see figure ). Then, while stying low, shift your weight to your left (see figure ). Once ll of your weight is on your left, shuffle to your right y explosively pushing your left foot into the ground nd tke sidewys step (to the right) with your left leg nd then quickly tke sidewys step to the right with your right leg while llowing your feet to slightly leve the ground (see figure c). Return to the originl stnce nd repet y continuing to move to your right in this mnner for 15 to 20 yrds. Then reverse the motion nd trvel 15 to 20 yrds in the opposite direction. The sequence is shift, shift, shuffle. If you re moving down the room to your right, strt ech rep y shifting your hips to the right. Your feet should remin prllel with one nother, with the toes fcing forwrd, s you shift nd shuffle. Sty light on your feet on ech shuffle. c 4. Arm-Circle Skip Sty tll with your feet hip-width prt nd your rms ove your hed. Lift your right knee to point just ove your hip. Skip forwrd while mking forwrd circles with oth rms (see figures -d). As with jumping rope, skipping requires doule-foot strike pttern, or right-right hops followed y left-left hops. Once you ve trveled 15 to 20 yrds, skip ckwrd while mking ckwrd rm circles for nother 15 to 20 yrds. Coordinte your rm circles with your doule-foot strikes. Keep your torso upright throughout. 232

243 c d 5. Lterl Shuffle With Arm Crossover Stnd tll with your knees slightly ent nd your rms crossed in front of your torso with your elows slightly ent (see figure ). Shuffle to your right y shifting your weight onto your left foot nd explosively pushing your left foot into the ground nd tke sidewys step (to the right) with your left leg nd then quickly tke sidewys step to the right with your right leg while llowing your feet to slightly leve the ground. Continue to move to your right in this mnner; picking up your right foot nd plcing it to the right while pushing your left foot into the ground to generte force nd momentum for the sidewys movement. Menwhile, cross your rms nd open them out to your sides (see figures -d). Reverse direction y shuffling left, ck to the strting point. Move 15 to 20 yrds in ech direction. c d > continued 233

244 Lrge-Spce Wrm-Up 1 > continued Your feet should remin firly prllel to one nother, with the toes fcing forwrd, s you shuffle. Sty light on your feet. Coordinte your rm swings with your strides in smooth, rhythmic fshion. 6. Crioc Strt in n thletic redy position with your feet little frther thn hip-distnce prt nd your knees soft. Use your left foot to push off, crossing it in front of your right foot nd trnsferring your weight onto it (see figure ). Move your right foot to the side until you re ck to your strting stnce (see figure ). Now cross your left foot over nd move your right foot to the side (see figure c). Continue moving to your right, crossing your left foot ehind c nd then in front, until you hve trveled 15 to 20 yrds. Then reverse direction nd trvel nother 15 to 20 yrds. Fce the sme direction in trveling oth wys. Sty light on your feet. Allow your hips to rotte s you keep your shoulders fcing firly stright hed. 7. Alligtor Crwl Assume push-up position with your feet shoulder-width prt nd your hnds underneth your shoulders. Bend your elows slightly nd lower your chest slightly towrd the ground. Rech forwrd with your right rm s you ring your left knee to your left elow (see figure ). Then perform mirror-imge movement y reching your left rm out in front, extending your left leg, nd ringing your right knee to your right elow (see figures nd c). Continue this lternting crwling ction until you ve trveled 15 to 20 yrds. Allow your triling leg to fully extend on ech step. Your hips should shift nd roll it towrd the side of your extended rm. 234

245 c This sequence includes the following exercises: Lrge-Spce Wrm-Up 2 High kick Bckwrd long-stride run Forwrd trveling lunge with twist Bckwrd one-leg Romnin dedlift with floor touch Trveling crossover lunge Hip-opener skip Low lterl shuffle Spider crwl 1 set yrds 1 set yrds 1 set yrds 1 set yrds 1 set yrds ech direction 1 set yrds ech direction 1 set yrds ech direction 1 set 10 yrds ech direction > continued 235

246 Lrge-Spce Wrm-Up 2 > continued 1. High Kick Stnd tll with your feet hip-width prt nd your rms y your sides. Begin wlking forwrd s you kick your right leg up towrd the sky, keeping your knee slightly ent; simultneously, rech your left rm out in front of you t shoulder level (see figure ). Continue wlking forwrd, lternting legs nd using the opposite-side rm with c ech kick (see figures nd c). Continue in this lternting mnner for 15 to 20 yrds. Wlk three smll-stride steps etween one high kick nd the next; since three is n odd numer, you end up lternting legs with ech kick. Keep your torso upright throughout. Keep your nkle flexed s you kick. 2. Bckwrd Long-Stride Run Fce wy from the re into which you ll e running. Assume n thletic redy position with your feet hip-width prt, your knees ent, nd your hips slightly flexed. Tking long strides, run ckwrd for 15 to 20 yrds while pumping your rms (see figures -c). c Run in smooth, thletic mnner nd coordinte your rm pumping with your stride. Tke the longest strides you cn without losing rhythm or feeling out of control. 236

247 3. Forwrd Trveling Lunge With Twist Stnd tll with your feet hip-width prt, your fingers hooked in front of your chest, nd your elows pointed out to your sides (see figure ). Tke lrge step forwrd nd drop your ody so tht your ck knee lightly touches the floor. As you step, rotte your torso to the sme side s your stepping leg (see figure ). Stnd ck up tll while ringing your rer leg forwrd to meet your front leg nd returning your torso to forwrd-fcing position (see figure c). Repet y stepping forwrd with the opposite leg (the one tht ws ehind you on the lst rep) nd rotting towrd tht side (see figure d). Repet in lternting fshion s you move down the room for 15 to 20 yrds. At the ottom of ech lunge, it is oky to use slight forwrd torso len with stright spine insted of n upright torso to mke the exercise it esier on your knees (the slight forwrd len helps recruit your glutes). When rotting, you cn use the rm on the sme side s your forwrd leg to slightly pull your torso. Wlk three smll-stride steps etween one lunge nd the next; since three is n odd numer, you end up lternting legs with ech lunge. c d 4. Bckwrd One-Leg Romnin Dedlift With Floor Rech Stnd tll with your feet hip-width prt nd your rms y your sides (see figure ). Hinge t your hip nd lift one leg while ending forwrd towrd the floor, keeping your weight-ering knee ent t 15- to 20-degree ngle. As you hinge, llow your non-weight-ering leg to elevte so tht it remins in firly stright line with your torso (see figure ). Once the tips of your fingers touch the floor, or once you cn t go down ny frther, stnd ck up tll, plce your non-weight-ering leg on the ground ehind you, nd wlk ckwrd three steps. Repet the sequence while lncing on your other leg. Alternte legs s you move ckwrd down the room for 15 to 20 yrds. > continued 237

248 Lrge-Spce Wrm-Up 2 > continued Outwlk three smll-stride steps etween one lunge nd the next; since three is n odd numer, you end up lternting legs with ech lunge. Keep your ck (non-weight-ering) foot pointed down towrd the floor s you hinge t your hip nd rech your rms down. Your ck leg should rise s your torso lowers, thus creting motion like tht of seesw. 5. Trveling Crossover Lunge Stnd in stggered stnce with your left leg in front of your right leg nd your rms stright in front of you (see figure ). Step your left leg in nd cross your right leg nd lower your right knee towrd the floor (see figures nd c). Push off with your left foot to stnd s you step your right leg lterlly nd repet the lunge (see figure d). Continue this ction to move to your right cross the floor. Then switch your stnce nd reverse direction y leding with your right leg cross your left leg. Move 15 to 20 yrds in ech direction. Size your steps properly (not too ig) so tht you cn get in nd out of the lunge with delierte control. Keep your front foot flt on the floor s you drop into ech lunge. c d 238

249 6. Hip-Opener Skip Stnd tll with your feet hip-width prt nd your elows ent roughly 90 degrees. As in rope jumping, skipping requires doule-foot strike pttern, or right-right hops followed y leftleft hops. In doing so, lift your left knee out to the side just ove your hip (see figure ). Drive your left leg towrd the midline of your ody, rotting your hips s if you re closing gte (see figure ). Quickly drive your left leg down to the ground while elevting your right knee out to the side ove your right hip. Continue this ction forwrd with your legs following n out-to-in pttern. Once you ve trveled 15 to 20 yrds, reverse the ction y moving ckwrd, with your legs following n in-to-out pttern, for nother 15 to 20 yrds. Remin light on your feet. Keep your torso upright throughout. 7. Low Lterl Shuffle Assume n thletic redy position with your feet hip-width prt, your knees ent, your weight ck, nd your hips flexed. Shuffle to your right y shifting your weight onto your left foot nd explosively pushing your left foot into the ground. Tke sidewys step (to the right) c with your left leg nd then quickly tke sidewys step to the right with your right leg while llowing your feet to slightly leve the ground (see figures -c). Continue to move to your right in this mnner; picking up your right foot nd plcing it to the right while pushing your left foot into the ground to generte force nd momentum for the sidewys movement. Then reverse direction nd shuffle ck to the strting point. Move 15 to 20 yrds to the right nd 15 to 20 yrds ck to the left. Your feet should remin prllel to one nother with the toes fcing forwrd. Sty s light on your feet s possile. Do not llow the insides of your feet to touch s you shuffle. > continued 239

250 Lrge-Spce Wrm-Up 2 > continued 8. Spider Crwl Assume push-up position with your feet together nd your hnds just frther thn shoulder-width prt (see figure ). Move lterlly to your right y stepping your right leg out to the side nd crossing your left hnd over your right (see figures nd c). Continue moving to the right for 10 yrds y moving your legs prt nd then together while stepping your rms prt nd then crossed. Reverse the motion to move in the opposite direction for nother 10 yrds. Cross your hnds ut not your legs s you move lterlly. Don t let your ody from your hips to your hed sg towrd the floor. Do not lift your rer end ny higher thn your shoulders. c Medicine-Bll Wrm-Ups The following wrm-up sequences use medicine ll weighing out 4.5 to 6.5 pounds (2 to 3 kg). Becuse they re designed to keep you in plce, they require little spce. Select one of these sequences to dd vriety to your trining or to use when spce is limited. This sequence includes the following exercises: Medicine-Bll Wrm-Up 1 Perform 2 rounds with 30 sec. of rest etween rounds. Medicine-ll rottion reps ech side Medicine-ll digonl chop reps ech side Medicine-ll lterl rion lunge 6 8 reps ech side Medicine-ll prisoner squt swing como (ehind reps the hed) 240

251 1. Medicine-Bll Rottion Stnd tll while holding the medicine ll t chest height with your feet slightly wider thn shoulder-width prt nd your rms extended in front of you (see figure ). Rotte your torso to the right side while rising your left heel off of the ground nd rotting on the ll of your foot s you turn (see figure ). Quickly reverse the motion nd repet on the other side. Continue moving dynmiclly until you ve performed 15 to 20 reps on ech side. Do not puse t ny time during this exercise; move fst while using delierte control. Your nonrotting foot should point firly stright hed on ech rep. Rotte your hips nd shoulders together, t the sme rte, while looking stright hed. 2. Medicine-Bll Digonl Chop Stnd with your feet hip-width prt. Slightly end t the knees nd rotte your hips nd torso to the left y pivoting on the ll of your right foot while holding the medicine ll outside of your left knee (see figure ). Stnd up s you rotte your torso to the right side while rising your left heel off of the ground nd driving the medicine ll cross your ody, finishing with it outside of your right shoulder nd ove eye level (see figure ). Quickly reverse the ction, driving the ll down t the sme ngle until you return to the strting position. Perform ll reps on this side, then repet on the other side. Perform this exercise in smooth, rhythmic fshion, coordinting your upper ody nd lower ody in the lifting nd lowering phses of ech repetition. Keep your elows slightly ent throughout. Shift your weight to the sme side s the ll. > continued 241

252 Medicine-Bll Wrm-Up 1 > continued 3. Medicine-Bll Lterl Rion Lunge Stnd with your feet positioned out yrd (or little more) prt. Keeping your left leg stright nd oth feet flt on the floor, shift your weight onto your right leg while slightly ending your right knee nd sitting ck t your hips, while holding the ll in front of your right shin (see figure nd the inset). Push your left foot into the ground nd step your right foot towrds the midline of your ody nd plce it down so your feet re now hip width prt. As you step in, simultneously swing the ll in circulr motion to the left (see figure ). Continue swinging the ll until it s overhed (see figure c). Repet y stepping out lterlly with your left leg s you swing the ll out to your left shin, then reverse the motion, once gin finishing with the ll overhed. Continue to lternte side; perform 6 to 8 reps on ech side. This exercise involves moving the ll in rion-shped pttern, with the round portion of the loop occurring s you swing the ll overhed; the X of the rion occurring ech time you swing the ll cross your torso; nd ech end of the rion ending t the ottom of ech lunge. Do not llow your ck to round out t the ottom of ech lunge. Keep your feet flt on the floor throughout. Perform the exercise smoothly with good rhythm nd timing in your rm movement nd stepping. c 242

253 4. Medicine-Bll Prisoner Squt Swing Como Stnd tll with your feet shoulder-width prt nd your toes turned out out 10 degrees. Hold the medicine ll ehind your hed with your elows pointing out to the sides. Perform squt y ending your knees nd sitting ck t your hips (see figure ); go s low s you cn. As you rise out of the squt, lift the ll from ehind your hed nd perform swing y driving it etween your legs s if hiking footll (see figures nd c). Hinge forwrd t your hips, keeping your knees ent t roughly 15- to 20-degree ngle. Reverse the motion y swinging the ll ck up nd replcing it ehind your hed to complete one rep. Perform 10 to 12 reps. As you squt, do not llow your heels to come off of the ground or your knees to come together towrd the midline of your ody. Do not llow your ck to round out t ny point. c This sequence includes the following exercises: Medicine-Bll Wrm-Up 2 Perform 2 rounds with 30 secs. of rest etween rounds. Medicine-ll swing reps Medicine-ll U swing 6 8 reps ech side Medicine-ll reverse lunge with twist 6 8 reps ech side Medicine-ll hip-shift squt 6 8 reps ech side > continued 243

254 Medicine-Bll Wrm-Up 2 > continued 1. Medicine-Bll Swing With your feet roughly hip-width prt, hold medicine ll with oth hnds with your rms stright nd in front of your ody. Hinge forwrd t your hips, keeping your knees ent t roughly 15- to 20-degree ngle. Drive the medicine ll etween your legs s if hiking footll (see figure ). Once your forerms come into contct with your thighs, quickly reverse the motion y simultneously driving your hips forwrd nd swinging the medicine ll upwrd (see figure ). Finish with the ll t eye-level, then reverse the motion to complete one rep. Perform 12 to 14 reps. Perform this exercise in smooth, rhythmic fshion, coordinting your upper ody nd lower ody in the lifting nd lowering phses of ech repetition. Do not llow your ck to round out t the ottom of ech rep. Perform the exercise in dynmic fshion without pusing t ny point. 2. Medicine-Bll U Swing Assume n thletic stnce with your feet shoulder-width prt nd your hips nd knees ent while holding the medicine ll etween your legs (see figure ). Keeping your rms stright, drive the medicine ll upwrd s you rotte your hips nd shoulders to the right nd extend your legs s you pivot on the ll of your left foot (see figure ). Quickly reverse the motion y swinging the ll ck down to the middle of your legs, then continue to swing it in U-shped fshion nd finish with it on your left side. Perform 6 to 8 reps on ech side. Perform this exercise in smooth, rhythmic fshion, coordinting your upper ody nd lower ody in the lifting nd lowering phses of ech repetition. Do not llow your ck to round out t the ottom of ech rep. Perform this exercise in dynmic fshion without pusing t ny point. To etter llow your hips to rotte, rise the heel (of your triling leg) off of the ground s you turn nd pivot your foot in the sme direction you re swinging the ll. 244

255 3. Medicine-Bll Reverse Lunge With Twist Stnd with your feet hip-width prt nd hold the medicine ll t your chest (see figure ). Step ckwrd with your right foot nd drop your ody so tht your knee lightly touches the floor s you rotte your torso to the left (see figure ). Reverse the movement y coming out of the lunge nd ringing your right foot forwrd so tht you re ck to the strting position with your torso fcing forwrd. Perform the sme movement with the other leg while turning to the other side. Continue to lternte sides; perform 6 to 8 reps on ech side. Perform this exercise in smooth, rhythmic fshion, coordinting your upper ody nd lower ody in the lifting nd lowering phses of ech repetition. Keep your hed fcing forwrd throughout; in other words, your shoulders rotte, ut your hed does not. This technique keeps you from getting dizzy nd helps mintin rnge of motion in your neck. 4. Medicine-Bll Hip-Shift Squt Stnd with your feet hip-width prt nd hold the medicine ll t your chest (see figure ). Bend your knees nd sit your hips ck roughly 45 degrees to your left s you rech the medicine ll out t shoulder level 45 degrees to the right (see figure ). Reverse the motion nd return to the middle. Repet on the other side. Perform 6 to 8 reps on ech side (12 to 16 totl reps). As you stnd up out of ech squt, pull the ll ck in to your chest. Use rnge of motion tht you cn perform with good control nd without discomfort. Focus not on squt depth ut on shifting your hips. > continued 245

256 Cool-Down The functionl-spectrum trining system uses self-mssge techniques s cool-down ctivities to help you feel looser nd more relxed fter intense strength nd conditioning trining, such s the workouts provided in the following chpters. Self-mssge cn e performed with fom roller, ruer medicine ll, or (for smller, more trgeted res) tennis ll. Becuse self-mssge cn improve joint flexiility nd rnge of motion, some people use it t the eginning of workout s pre-wrm-up efore moving into dynmic wrm-up. This pproch is fine if you prefer it. The recommendtion here, however, is to use self-mssge t the end of your workouts ecuse, s form of mssge, it relxes you nd therefore helps you trnsition from intense ctivity to more norml ctivity. In contrst, the wrm-up sequences provided in this chpter not only enhnce your working rnge of motion ut lso get your ody nd mind redy for ction. Before ddressing self-mssge for specific res of the ody, here re few guidelines to hold in mind: Roll the length of the muscle group you re mssging (up nd down) 15 to 20 times; if you prefer to think in terms of time, roll ech re for 30 to 40 seconds. Strt y plcing the ll or roller in the middle of the re you re going to mssge nd work out from there. Tenderness (mild discomfort) is oky, ut void pinful spots. Apply only n mount of pressure tht llows you to remin relxed nd mintin norml rething rte. Do not roll n injured or inflmed re (e.g., one suffering from tendonitis). You certinly don t hve to roll every single ody re ddressed in the following sections fter every workout. After ny given workout, simply pick few res tht you feel need to e trgeted. In ddition, if you think self-mssge would help you feel etter in n re of your ody tht isn t mentioned in this chpter, simply plce tennis ll on tht spot nd go to town. Just keep in mind the guidelines in the preceding list especilly the one out voiding inflmed res, ecuse rolling on them could increse the irrittion. 246

257 Self-Mssge: Feet Plce most of your weight on your right leg with tennis ll underneth the center of your left foot. Roll the ll up nd down the length of the ottom of your foot (see figure). Perform 15 to 20 rolls on ech foot. Finish ll rolls on one foot efore switching to the other. Hold onto something for dded lnce if needed. To increse mssge pressure, plce more weight on the tennis ll. Self-Mssge: Clves Sit with your legs outstretched nd your right leg crossed over your left leg with fom roller underneth the center of your left clf. Slightly lift your hips off of the ground nd use your rms to move your left clf over the roller; use your top (right) leg to dd some pressure (see figure). Perform 15 to 20 rolls on ech side nd finish ll rolls on one clf efore switching to the other. Begin with the roller underneth the center of your clf. To reduce the mssge pressure, uncross your legs nd plce oth clves on the roller. 247

258 Lie on your ck on fom roller positioned underneth your midck nd cross your rms on top of your chest. With your hips lifted slightly off of the ground, use your legs to move the roller up nd down your midck, or thorcic spine (see figure). Perform 15 to 20 rolls. Self-Mssge: Midck Roll from the ottom of your ris to just elow your shoulder level. If you need dditionl neck support, interlce your fingers ehind your hed nd keep your elows pointed towrd the ceiling. Self-Mssge: Lts Lie on your left side with your left ltissimus dorsi resting on the roller with the roller positioned few inches elow your rmpit nd your left rm outstretched ove you with your left plm turned towrd the sky. Bend your right knee slightly nd plce your right foot on the floor in-front of your left knee (see figure). Using your right leg to move you, roll up nd down the muscle from few inches elow your rmpit to the ottom of your ri cge. Perform 15 to 20 rolls on ech side. Finish ll rolls on one side efore switching to the other. Keep your torso firly perpendiculr to the floor s you roll. You cn plce your top hnd on the floor in front of your torso (elow the roller) for dditionl stility or to reduce the mssge pressure. 248

259 Assume prone position on your elows with the center of your left thigh resting on top of the roller nd your right knee ent wy from your ody. Use your rms to move your whole ody, including your left thigh, up nd down the roller (see figure). Perform 15 to 20 rolls on ech side; finish ll rolls on one side efore switching to the other. Self-Mssge: Quds Do not llow your elly to sg towrd the floor t ny point. To reduce the mssge pressure, plce more weight on your rms. Sit on top of fom roller or medicine ll positioned underneth your left glute with your left hnd on the floor ehind you. Cross your left leg over your right leg (see figure). Roll cross your entire left glutel region. Once you ve finished ll rolls on the left side, switch sides, cross your legs the opposite wy, nd roll on the right glute. Perform 15 to 20 rolls on ech side. Self-Mssge: Glutes To reduce the mssge pressure, plce more weight on your rms. If using medicine ll, you cn roll in circulr motion nd focus on more trgeted res. 249

260 Self-Mssge: Pectorls nd Biceps From kneeling position with your legs spred, rest your right shoulder on top of well-inflted ruer medicine ll. Position your right rm outstretched to the side nd your left hnd on the floor to provide light support. Roll the ll horizontlly cross your right rm, from your iceps to your right pectorl re (see figure). After completing ll rolls on your right side, switch to your left side; perform 15 to 20 rolls on ech side. Keep your weight lening into the ll. To reduce the mssge pressure, shift some of your weight ck onto your hips. Do not press into the ground with the rm on the side tht you re mssging; insted, use your opposite rm (on the nonrolling side) for support. Now, let s dig into workout progrmming, eginning with progrms tht help you uild the solid trining foundtion to sfely nd effectively use the functionl-spectrum trining system. 250

261 PART III Workout Progrms

262 This pge intentionlly left lnk.

263 9 Foundtionl Progrmming As the title indictes, this chpter enles you to ly the foundtion for the functionl-spectrum workout progrms presented in chpters 10, 11, nd 12. Specificlly, chpter 10 is dedicted to progrms tht emphsize performnce improvement, chpter 11 to progrms tht emphsize muscle uilding, nd chpter 12 to workouts tht ddress oth performnce nd muscle without emphsizing one over the other. So, whtever your gol mximizing muscle, performnce, or oth the workout progrms provided in this ook hve plenty to offer you. Regrdless of which progrm you use, ech workout includes exercise pplictions for ech of the three S s of the functionl-spectrum trining system: speed, strength, nd size. The exercise pplictions for ech of these ctegories re demnding nd therefore not designed to e used without first uilding solid trining foundtion. In other words, trining smrt mens using smrt progression to uild trining foundtion y grdully incresing the intensity of your workouts to ensure tht you continully improve (i.e., progress) with much less risk of injury or overtrining. Tht s where the workout progrms provided in this chpter come in. They help you uild trining foundtion to ensure tht your ody is redy to sfely perform the more intense workouts using the three S s. So, regrdless of which of the three following chpters you use, it is smrtest nd sfest to strt with the progressive workout progrms provided in this chpter. Foundtionl Workout Progrm Guidelines Ech of the four workout progrms provided in this chpter is roken into phses of grdully incresing intensity. Ech trining phse uilds the foundtion needed to more sfely nd effectively perform the next phse. This progressive method of trining gives you the foundtion needed to get the most out of performing functionl-spectrum workout progrms, which, s you ve lerned, involve mixture of fitness demnds. Ech phse of the trining presented here consists of two workouts: workout A nd workout B. You lternte workouts nd perform them for comined totl of two, three, or four times per week ut no more thn two dys in row, to llow for sufficient recovery since these re totl-ody workouts. Once you ve performed ech workout six times with the indicted set-nd-rep progression, you re redy to move on to the next phse of trining. For guidnce in the setup of ech phse, see tle

264 254 Building Muscle nd Performnce TABLE 9.1 Weekly Trining Frequency Chrt Trining frequency Phse length Weekly setup exmples 2 per week 6 weeks Exmple 1 Mondy (A), Thursdy (B) Exmple 2 Tuesdy (A), Sturdy (B) 3 per week 4 weeks Exmple 1 Week 1: Mondy (A), Wednesdy (B), Fridy (A) Week 2: Mondy (B), Wednesdy (A), Fridy (B) Exmple 2 Week 1: Tuesdy (A), Thursdy (B), Sturdy (A) Week 2: Tuesdy (B), Thursdy (A), Sturdy (B) 4 per week 3 weeks Exmple 1 Mondy (A), Tuesdy (B), Thursdy (A), Fridy or Sturdy (B) Exmple 2 Tuesdy (A), Wednesdy (B), Fridy (A), Sturdy or Sundy (B) Foundtionl Workout Progrms The following progrms develop your trining foundtion. Use them to ensure tht your ody is redy to sfely nd effectively perform the functionl-spectrum workout progrms provided in the next three chpters. The workouts re divided into four phses: rek-in, muscle se, strength se, nd power se. Begin with the pproprite phse for your current trining level sed on the descriptions ccompnying the phse presenttions. First, few key points regrding these workouts: Perform exercises ctegorized s nd in pirs. Perform ll indicted nd reps for given pir efore moving on to the next exercise or pir. If necessry, rest it longer thn indicted etween in order to complete the designted numer of reps with good control. This progrm emphsizes movement qulity over quntity! Focus on the technique of ech exercise nd use delierte control on ech rep. Before you egin your workout, perform one of the dynmic wrm-up sequences of your choice (provided in chpter 8). To help you personlize these workouts to est fit you, refer to chpter 12.

265 Brek-In Workout Progrm If you re just strting out, or if it s een while since you ve done ny strength trining, I suggest tht you perform the rek-in workout progrm. If, on the other hnd, you ve een regulrly using moderte levels of resistnce trining, you cn egin with the next phse (muscle se), which is presented in the next section. The min gol of this phse, s its nme suggests, is to fmilirize your ody with the demnds of performing sic exercises primrily, to help your rin lern how to engge your muscles more efficiently s you progress through the erly stges of the progrm. These neurl dpttions often ring rpid strength improvements during this phse. However, even though neurl dpttions re primrily responsile for incresed strength in the erly phses of trining, reserch hs lso found tht chnges in muscle size re detectle within the first three or four weeks of resistnce trining (1, 2). Your primry focus in this trining phse is not to rech full exercise ftigue ut to improve your exercise technique nd your muscle wreness when performing the exercises. With this gol in mind, use weight lod tht chllenges you enough for the entire set ut llows you to mintin good control nd cretes only mild muscle ftigue t the end of ech set. In other words, choose weight for ech set tht llows you to complete ll indicted reps while still eing cple of performing few more (two or three) efore you rech musculr filure. Brek-In Workout Progrm TABLE 9.2 Brek-In Progrm: Workout A Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. Reverse lunge 1. One-rm cle row 2. Brell Romnin dedlift 2. Hevy-nd step nd press ech side ech side 2 9 ech side 2 12 ech side 2 10 ech side 2 14 ech side 2 12 ech side 3 10 ech side 3 8 ech side 3 12 ech side 3 10 ech side 3 14 or 15 ech side or Shoulder Y or Cle triceps rope extension 4. One-leg dumell ench hip thrust 4. Stility-ll rollout or ech side reps *Rest 60 to 90 seconds etween pired ech side reps 2 15 ech side 2 11 or 12 reps or or ech side 3 11 or 12 reps ech side reps 3 14 or 15 ech side reps 255

266 Brek-In Workout Progrm TABLE 9.3 Brek-In Progrm: Workout B Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. Dumell nterior lunge ech side 2 9 ech side 2 10 ech side 2 12 ech side 3 8 ech side 3 10 ech side 1. Push-up** Golet squt or Lt pulldown or Shoulder T or Dumell iceps curl 4. Stility-ll leg curl 4. Side elow plnk or sec. ech side 2 12 sec. ech side 2 14 or 15 sec. ech side 2 14 or 15 sec. ech side sec. ech side sec. ech side *Rest for 60 to 90 seconds etween pired. **If needed, plce your hnds or feet on ench to djust the push-up to your ility level in order to perform the indicted numer of reps. 256

267 Muscle-Bse Workout Progrm If you ve finished the rek-in progrm, or if you ve een regulrly using moderte level of resistnce trining, then you re redy to use the muscle-se trining progrm. If you ve een regulrly performing firly intense resistnce trining, then you cn egin with the strength-se workout progrm provided in the following section. The primry gol of this phse is to dd ftigue element to your trining. Doing so fmilirizes your ody with reching musculr filure nd chieving muscle pump in order to focus on dding muscle tissue nd incresing connective-tissue strength. So, unlike the rek-in phse, this phse clls for you to use weight lod tht llows you to chieve the indicted numer of reps in ech set ut no more. In other words, t the end of ech set, you should not e le to perform ny more reps thn indicted while mintining proper control nd technique. This pproch is referred to s tking ech set to technicl filure ecuse your muscle ftigue prevents you from mintining proper technique. Be sure to mintin control in the eccentric (lowering) portion of ech rep. Muscle-Bse Workout Progrms TABLE 9.4 Muscle-Bse Progrm: Workout A Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. One-leg offset trveling lunge 1. One-rm dumell ench row 2. Brell ck squt 2. Dumell iceps curl 3. Lt pulldown 3. Bent-over dumell shoulder fly 4. High-to-low cle chop 4. Rope fce pull ech side ech side 3 8 ech side 3 9 ech side 3 9 ech side 3 10 ech side 3 10 or 11 ech side 3 11 or 12 ech side or or or or 12 ech side 3 12 or 13 ech side 3 12 or or or ech side ech side ech side 3 9 ech side or 12 *Rest for 60 to 90 seconds etween pired ech side 3 11 or 12 ech side 3 12 or 13 ech side ech side

268 Muscle-Bse Workout Progrms TABLE 9.5 Muscle-Bse Progrm: Workout B Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. One-leg one-rm dumell Romnin dedlift 1. Brell ench press degree hip extension 2. Dumell rottionl shoulder press 3. Cle triceps rope extension 3. Cle compound stright-rm pull-down 4. Dumell side shoulder rise ech side 3 9 ech side 3 10 ech side 3 11 or 12 ech side or or 13 ech side 3 12 or ech side ech side 3 8 ech side or or or ech side 3 10 ech side 3 10 ech side ech side A snil *Rest for 60 to 90 seconds etween pired. 258

269 Strength-Bse Workout Progrm If you ve finished the muscle-se progrm, or if you ve een regulrly using odyuilding-style trining methods (methods similr to those fetured in the muscle-se progrm), then you re redy to use the strength-se progrm. The primry gol of this phse is to fmilirize your ody with lifting hevier lods in order to increse motor unit recruitment nd force output (i.e., strength). Therefore, your focus in this phse is to perform the concentric portion (the lift) of ech exercise with mximl force. Still, s in the previous phse, e sure to mintin control in the eccentric (lowering) portion of ech rep. Also, s in the previous phse, t the end of ech set you should not e le to perform ny more reps thn indicted while mintining proper control nd technique. Strength-Bse Workout Progrms TABLE 9.6 Strength-Bse Progrm: Workout A Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. Elevted rell reverse lunge 1. Dumell plnk row 2. Lt pulldown 2. One-leg knee-tp squt 3. One-rm freestnding dumell row 3. Brell clf rise 4. Cle compound stright-rm pull-down 4. Cle iceps curl or 4 ech side ech side 4 4 or 5 ech side 3 5 ech side 4 5 or 6 ech side 3 6 ech side 4 5 or 6 ech side 3 6 ech side 4 5 or 6 ech side 3 7 ech side 5 3 or 4 ech side 4 6 or 7 ech side or or or or or or ech side or 4 ech side 3 7 ech side 4 4 or 5 ech side 3 8 ech side 4 5 or 6 ech side ech side 4 5 or 6 ech side or ech side 4 5 or 6 ech side 3 12 or ech side 5 4 or 5 ech side or 12 *Rest for 90 seconds to 3 minutes etween pired

270 Strength-Bse Workout Progrms TABLE 9.7 Strength-Bse Progrm: Workout B Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. Brell sumo dedlift or or or or or or 5 1. Arm wlkout Dumell ench press 2. One-leg hip lift 3. Nordic hmstring curl 3. One-rm dumell rottionl push press 4. Dumell front shoulder rise 4. Suspension triceps skull crusher or or or or or or ech side 3 9 ech side 3 10 ech side 3 11 or 12 ech side 3 12 or 13 ech side ech side ech side 3 4 ech side 3 5 ech side 3 5 ech side 3 6 ech side 4 5 or 6 ech side *Rest for 90 seconds to 3 minutes etween pired. 260

271 Power-Bse Workout Progrm If you ve finished the strength-se progrm, or if you ve een regulrly lifting hevy lods, then you re redy to use the power-se trining progrm. The primry gol of this phse is to fmilirize your ody with performing fst, explosive movements y improving your rte of force production (i.e., power). Rememer: Power = strength speed. Now tht you ve estlished musculr control in the rek-in phse, dded some new muscle nd incresed your connective-tissue strength in the muscle-se phse, nd uilt on tht foundtion y incresing force production in the strength-se phse, you re redy to dd the finl component improving the speed t which your muscles cn produce force. This workout progrm uses trining concept referred to s contrst trining, which is esy to explin: Strt with set of hevy lifts (3 to 5 reps) nd follow it immeditely with n unloded explosive exercise using the sme movement pttern nd roughly the sme numer of reps. Or, to mke it even simpler: Perform loded squts followed y ody-weight jump squts; ench presses followed y clp push-ups; or pull-ups followed y medicine-ll rinow slms. Reserch hs demonstrted tht contrst trining cretes n effect known s post-ctivtion potentition, or PAP, in which muscle s explosive cpility is enhnced when it is forced to perform mximl or ner-mximl contrctions (3). Contrst trining is used here, however, not just to increse your rte nd qulity of force development thus potentilly mximizing your explosive power for thletic performnce ut lso ecuse it gives you simple wy to trin strength nd power simultneously. In ddition, the incresed work volume cn improve your overll work cpcity, thus giving you n even more solid foundtion to tke on the functionl-spectrum workout progrms provided in the following chpters. When using this workout progrm, perform the hevy-lift portion (i.e., the first exercise in ech contrst pir) in the sme mnner s descried in the strength-se phse. Perform the explosive portion (i.e., the second exercise in ech contrst pir) s powerfully s you cn. It s importnt to note tht not ll pired in this workout progrm re contrst. When using the non-contrst trining in this workout progrm, perform the exercises in the sme mnner s descried in the muscle-se phse. Power-Bse Workout Progrms 261

272 Power-Bse Workout Progrms TABLE 9.8 Power-Bse Progrm: Workout A Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. Brod jump Stility-ll pike rollout 2. Elevted rell reverse lunge 2. Anterior-lening lunge scissor jump 3. Chin-up or lt pull-down (with underhnd grip) 3. Medicine-ll rinow slm 4. One-rm compound cle row** 5. Low-to-high cle chop ech side ech side 119, ech side 4 4 ech side 4 5 ech side 4 5 ech side 5 5 ech side 5 4 or 5 ech side 5 5 ech side 5 4 or 5 ech side 5 5 ech side 5 4 or 5 ech side 4 2 or or or or ech side ech side ech side 4 5 ech side ech side ech side 4 6 ech side 3 15 ech side 3 15 ech side 5 6 ech side ech side ech side 5 6 ech side ech side ech side 5 6 ech side ech side ech side 5. Rope fce pull *Rest for 90 seconds to 3 minutes etween pired. **Rest for 60 to 90 seconds etween. 262

273 TABLE 9.9 Power-Bse Progrm: Workout B Exercise * Pge Dy 1 Dy 2 Dy 3 Dy 4 Dy 5 Dy 6 1. Dumell high pull 1. Leg lowering with nd 2. Brell hyrid dedlift 2. Dedlift jump with rm drive 3. Brell ench press Clp push-up Angled rell press** 5. Mchine seted hmstring curl ech side ech side 3 15 ech side ech side ech side ech side Plte chop ech side *Rest for 90 seconds to 3 minutes etween pired. **Rest for 60 to 90 seconds etween ech side ech side ech side ech side 3 15 ech side Power-Bse Workout Progrms You now understnd the importnce of possessing solid foundtion in speed nd power trining, hevy strength trining, nd odyuilding. You lso know how to develop tht foundtion y using the systemtic trining progression provided in this chpter. Implementing this pproch prepres you to tke on the demnds of the functionl-spectrum trining workouts provided in the next three chpters. 263

274 This pge intentionlly left lnk.

275 10 Performnce Progrmming In chpter 2, I introduced you to the three S s of the functionl-spectrum trining system: speed, strength, nd size. Every functionl-spectrum workout progrm provided in this ook includes mixture of exercise pplictions to trin ech of the three S s. However, the mount of time tht you spend on ech S cn e mnipulted to mximize your improvements in your trgeted res. The workout progrms fetured in this chpter focus on mximizing improvement in thletic performnce. Since movement speed (i.e., explosiveness) nd strength re criticl components of thletic performnce, the progrms presented here include more exercise pplictions in the speed component thn do the progrms presented in the following two chpters. The progrms included in this chpter lso prioritize cross-ody exercise pplictions since the ody s X-fctor reltionships re lso such ig prt of thletic movement. Performnce Workout Progrm Guidelines Ech of the five functionl-spectrum performnce trining progrms presented here consists of three workouts: workout A, workout B, nd workout C. Workout A focuses on pulling exercises, workout B focuses on lower-ody nd core exercises, nd workout C focuses on pushing exercises. You lternte workouts nd perform them three, four, or five times per week depending on your preference nd trining schedule ut no more thn three dys in row, to mximize recovery nd minimize the risk of overtrining. I recommend trining t lest three times per week for est results. Perform the workouts in ech progrm six times efore moving on to new progrm. Tle 10.1 guides you in setting up your trining sed on the numer of times you trin per week. 265

276 266 Building Muscle nd Performnce TABLE 10.1 Weekly Trining Frequency Guide Trining frequency Progrm length Weekly setup exmples 3 per week 6 weeks Mondy (A), Wednesdy (B), Fridy (C) 4 per week 4.5 weeks Week 1: Mondy (A), Tuesdy (B), Thursdy (C), Fridy or Sturdy (A) Week 2: B, C, A, B Week 3: C, A, B, C Week 4: A, B, C, A Week 5: B, C 5 per week 3.5 weeks Week 1: Mondy (A), Tuesdy (B), Wednesdy (C), Fridy (A), Sturdy (B) Week 2: C, A, B, C, A Week 3: B, C, A, B, C Week 4: A, B, C Wht Strength nd Conditioning Cn nd Cn't Do A good strength nd conditioning workout helps you improve physicl qulities tht re not ddressed y simply plying nd prcticing your sport, thus giving you the physicl fitness to do wht you need to do when you prctice. Of course, improving your physicl fitness doesn't mke you winner if you lck the skills required to ply your sport. But strength nd conditioning do give you the physicl fitness to do wht you lredy know how to do. A good footll plyer who is strong nd fst in multiple directions is etter thn good footll plyer who is slow nd reltively wek. Performnce Workout Progrms The functionl-spectrum trining system not only llows you to trin oth your hustle (performnce) nd your muscle (strength nd size) ut lso cn e djusted esily to emphsize prticulr spect of trining. The progrms presented here focus on improving overll thleticism nd functionl cpcity. Here re few key points to rememer when performing the exercises: Speed Exercises Perform ech rep s explosively s possile. If the exercise involves jumping, lnd s quietly s possile. If the workout clls for throwing medicine ll (outside or ginst solid wll) nd your trining environment prevents you from doing so; simply choose n lterntive, non-medicine ll exercise option from the Totl-Body Power Exercises section of chpters 4 through 7. Perform the lterntive exercise for roughly the sme mount of nd reps tht were recommended for the originl exercise.

277 Performnce Progrmming 267 Strength Exercises While mintining optiml technique, perform the concentric lifting portion of ech rep s forcefully s you cn; during the eccentric (lowering) portion, mintin good control. Use weight lod tht llows you to perform the indicted numer of reps in the fshion descried in the preceding point. In ech workout, you ensure improvement in strength either y dding weight nd performing the sme numer of reps s in the preceding workout or y performing more reps with the sme weight. Size Exercises Focus on the working muscles in ech exercise nd mintin strict form without cheting y using dditionl movements or momentum. Perform the concentric lifting portion of ech rep t norml tempo nd mintin control during the eccentric (lowering) portion. The set nd rep numers used for exercises in this section re undulted with three schemes. Regrdless of the scheme you re on, use weight lod tht leves you unle to perform ny more reps thn indicted while mintining proper control nd technique. Crdio Conditioning If the workout clls for prticulr suprmximl intervl trining (SMIT), stedy-stte crdio, or metolic conditioning protocol (MCP) tht your trining environment prevents you from performing, simply choose comprle lterntive exercise from chpter 3. Perform the lterntive exercise for roughly the sme mount of reps, rounds, or time tht were recommended for the originl exercise. Only workouts A nd C of ech progrm involve crdio conditioning component. Performnce Workout Progrms (Three to Five Dys Per Week) In the following progrms, perform,, nd c exercises s tri- nd perform nd exercises s pired. Perform ll indicted nd reps in given tri-set or pired set efore moving on to the next set. If necessry, rest it longer thn indicted etween in order to complete the designted numer of reps with good control. This progrm emphsizes movement qulity over quntity! Before you egin ech workout in the following progrms, e sure to perform one of the dynmic wrm-up sequences (of your choice) provided in chpter 8. To help you personlize these workouts to est fit you, refer to chpter 12.

278 TABLE 10.2 Performnce Progrm 1: Workout A Pulling Performnce Workout Progrm 1 SPEED 1. Medicine-ll step nd overhed throw (3 4 kg or ls.) 1. Medicine-ll frontscoop horizontl throw (3 4 kg) Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 90 sec. rest etween pired yrd shuttle or 5 with sec. rest etween STRENGTH 3. One-rm cle row ech side with sec. rest etween SIZE 4. Wide-grip seted row 5. Suspension iceps curl 5. Bent-over dumell shoulder fly CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with sec. rest etween 5 5 with 90 sec. rest etween pired 4 or 5 with sec. rest etween ech side with sec. rest etween with sec. rest etween with sec. rest etween pired MCP*: ilterl frmer s-wlk complex (pge 57) 2 or 3 with 2 min. rest etween with sec. rest etween pired Stedy-stte crdio on ellipticl triner (pge 29) or upright ike (pge 30) for min. 5 5 with 90 sec. rest etween pired 4 or 5 with sec. rest etween ech side with sec. rest etween with sec. rest etween with sec. rest etween pired SMIT**: shuttle run (pge 25) 200 yd. 5 or 6 with 2 min. rest etween 268

279 TABLE 10.3 Performnce Progrm 1: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd yrd dsh or 6 with 60 sec. rest etween 2. Squt jump with rm drive or 5 with 90 sec. rest etween 5 or 6 with 60 sec. rest etween 5 4 or 5 with 90 sec. rest etween STRENGTH 3. Trp-r squt A snil with 2 min. rest etween pired SIZE 4. One-leg one-rm dumell Romnin dedlift ech side with 60 sec. rest etween 5. Dumell plnk row or 15 ech side 5. Bench step-up ech side etween pired 6. Leg lowering with nd* degree hip extension with 2 min. rest etween pired ech side with 60 sec. rest etween 5 or 6 with 60 rest sec. etween 5 4 or 5 with 90 sec. rest etween with 2 min. rest etween pired ech side with 60 sec. rest etween ech side ech side ech side etween pired with 90 sec. rest etween pired with 90 sec. rest etween pired ech side etween pired with 90 sec. rest etween pired *There is n inverse reltion etween the mount of reps indicted nd the resistnce lod of nd you use or how fr you extend your legs. Extend your legs the frthest you cn control on the dys you perform 6 to 8 reps or use the heviest nd, nd use the lightest nd or don t extend your legs out s fr on the dys you perform 15 to 20 reps. Performnce Workout Progrm 1 269

280 Performnce Workout Progrm 1 TABLE 10.4 Performnce Progrm 1: Workout C Pushing SPEED 1. Medicine-ll verticl squt push throw (3 4 kg or ls.) 1. Medicine-ll sidescoop digonl throw (3 5 kg or ls.) Degree squt jump with cross-rm drive STRENGTH 3. Angled rell rottionl push press SIZE 4. Box crossover push-up 5. Cle triceps rope extension 5. Cle compound stright-rm pulldown CARDIO CONDITIONING Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or or or or 4 ech side etween pired or 3 ech side etween or 5 ech side etween 86 4 mx ( 2)* etween 4 3 or 4 ech side etween pired 4 2 or 3 ech side etween 4 4 or 5 ech side etween 3 mx ( 1)* etween 4 3 or 4 ech side etween pired 4 2 or 3 ech side etween 4 4 or 5 ech side etween 2 mx with 90 sec. rest etween with 90 sec. rest etween pired SMIT**: rower (pge 28) 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween with 90 sec. rest etween pired MCP***: Six-min. ody-weight complex (pge 32) 2 or 3 with 2 min. rest etween *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 90 sec. rest etween pired Stedy-stte crdio on ellipticl triner (pge 29) or upright ike (pge 30) for min. 270

281 TABLE 10.5 Performnce Progrm 2: Workout A Pulling SPEED 1. Medicine-ll rinow slm (3 4 kg or ls.) 1. Medicine-ll sidescoop digonl throw (3 5 kg or 6.5 to 11 ls.) Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 4 ech side 5 3 or 4 ech side 5 3 or 4 ech side or 4 ech side etween pired 4 3 or 4 ech side etween pired 4 3 or 4 ech side etween pired 2. Lterl ound or 4 ech side 4 3 or 4 ech side 4 3 or 4 ech side STRENGTH 3. One-rm freestnding dumell row ech side with 90 sec. etween ech side etween ech side etween SIZE 4. Seted row with sec. rest etween with sec. rest etween with sec. rest etween 5. Cle iceps curl Rope fce pull with 60 sec. rest etween pired CARDIO CONDITIONING MCP*: oxing nd kickoxing with hevy g (pge 30) min. rounds with 60 sec. rest etween rounds *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with 60 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill (pge 29) min with 60 sec. rest etween pired SMIT**: gsser (pge 26) 1 3 with 3 or 4 min. rest etween Performnce Workout Progrm 2 271

282 Performnce Workout Progrm 2 TABLE 10.6 Performnce Progrm 2: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd yrd shuttle or 6 with sec. rest etween 2. Brod jump with 90 sec. rest etween STRENGTH 3. Brell hyrid dedlift 3. One-rm plnk secs. ech side with 2 min. rest etween pired SIZE 4. Lterl lunge with cross-ody rech 4. Stility-ll plte crunch 5. Elevted rell reverse lunge 6. Stility-ll dominl exercise indicted 5 or 6 with sec. rest etween 5 3 with 90 sec. rest etween or 15 ech side with sec. rest etween pired or 15 ech side with 90 sec. rest etween 204, 206, 205 Stility-ll knee tuck One-leg hip lift ech side with sec. rest etween pired secs. ech side with 2 min. rest etween pired 5 or 6 with sec. rest etween 5 3 with 90 sec. rest etween secs. ech side with 2 min. rest etween pired ech side ech side with sec. rest etween pired ech side etween Stility-ll pike rollout ech side with sec. rest etween pired with sec. rest etween pired ech side etween Stility-ll pike ech side with sec. rest etween pired 272

283 TABLE 10.7 Performnce Progrm 2: Workout C Pushing SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Medicine-ll downwrd-chop throw (3 4 kg or 6.5 to 9 ls.) 1. Power skip ech leg with 2 min. rest etween pired 2. Angled rell press nd ctch STRENGTH 3. One-rm dumell rottionl push press SIZE 4. Stnding cle chest press or 6 ech side 4 5 or 6 ech side 4 5 or 6 ech side or 5 ech side etween ech side with 2 min. rest etween with 60 sec. rest etween 5. Cle triceps rope extension 5. Push-up 92 4 mx ( 2)* with 60 sec. rest etween pired CARDIO CONDITIONING SMIT**: tredmill (pge 28) 5 7 running t top speed for sec. with 60 sec. rest etween ech leg with 2 min. rest etween pired 4 4 or 5 ech side etween ech side with 2 min. rest etween with 60 sec. rest etween ech leg with 2 min. rest etween pired 4 4 or 5 ech side etween ech side with 2 min. rest etween with 60 sec. rest etween mx ( 1)* with 60 sec. rest etween pired MCP***: unilterl leg complex (pge 34) 1 or 2 with 2 min. rest etween *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. 2 mx with 60 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill (pge 29) min. Performnce Workout Progrm 2 273

284 TABLE 10.8 Performnce Progrm 3: Workout A Pulling Performnce Workout Progrm 3 SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Medicine-ll step nd overhed throw (3 4 kg or ls.) 1. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) 1c. Power skip ech leg with 2 min. rest etween tri- STRENGTH 2. One-rm compound cle row or 5 ech side 4 4 or 5 ech side 4 4 or 5 ech side or 6 ech side etween ech leg with 2 min. rest etween tri- 4 5 or 6 ech side etween SIZE 3. Cle compound stright-rm pulldown 3. Suspension row c. Suspension iceps curl CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with sec. rest etween tri- MCP*: Six-min. odyweight complex (pge 32) 2 or 3 with 2 min. rest etween with sec. rest etween tri- Stedy-stte crdio on ellipticl triner or upright ike (pge 29-30) min ech leg with 2 min. rest etween tri- 4 5 or 6 ech side etween with sec. rest etween tri- SMIT**: rower (pge 28) 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween 274

285 TABLE 10.9 Performnce Progrm 3: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Brod jump or 4 with 90 sec. rest etween 2. Anterior-lening lunge scissor jump STRENGTH 3. Brell hyrid dedlift 3. Stility-ll stir-thepot SIZE 4. Angled rell cross-shoulder reverse lunge 4. Angled rell tight rinow 5. Bulgrin split squt nd Romnin dedlift comintion or 3 ech side etween 5 3 or 4 with 90 sec. rest etween 4 2 or 3 ech side etween ech direction with 2 min. rest etween pired or 15 ech side ech side etween pired or 15 ech side 5. Reverse crunch* with 90 sec. rest etween pired 6. One-leg dumell ench hip thrust ech side with 60 sec. rest etween ech direction with 2 min. rest etween pired 5 3 or 4 with 90 sec. rest etween 4 2 or 3 ech side etween ech direction with 2 min. rest etween pired ech side ech side ech side etween pired ech side etween pired ech side ech side with 90 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween pired ech side with 60 sec. rest etween *There is n inverse reltion etween the mount of reps indicted nd the weight you ll use s n nchor, s the hevier the nchor the esier the exercise ecomes. Use the lightest dumell, kettleell, or medicine ll s n nchor on the dys you perform 6 to 8 reps, nd use the heviest nchor on the dys you perform 15 to 20 reps. Performnce Workout Progrm 3 275

286 TABLE Performnce Progrm 3: Workout C Pushing Performnce Workout Progrm 3 SPEED 1. Medicine-ll step nd push throw (3 or 4 kg or ls.) 1. Medicine-ll sidescoop horizontl throw (3 5kg or ls.) degree squt jump with cross-rm drive STRENGTH 3. One-rm push-up or ngled rell press SIZE 4. Incline rell ench press 5. Dumell overhed press Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 5 ech side etween pired or 3 ech side etween 85, or ech side with 90 sec. rest etween with sec. rest etween with sec. rest etween 6. Close-grip push-up 95 4 mx ( 2)* with 2 min. rest etween CARDIO CONDITIONING SMIT**: shuttle run (pge 25) 250 yd. 4 or 5 with 2.5 min. rest etween 4 4 or 5 ech side etween pired 4 2 or 3 ech side etween or ech side with 90 sec. rest etween with sec. rest etween with sec. rest etween 3 mx ( 1)* with 2 min. rest etween MCP***: unilterl frmer s-wlk complex (pge 59) 2 or 3 with 2 min. rest etween *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. 4 4 or 5 ech side etween pired 4 2 or 3 ech side etween or ech side with 90 sec. rest etween with sec. rest etween with sec. rest etween 2 mx with 2 min. rest etween Stedy-stte crdio on ellipticl triner or upright ike (pge 29-30) min. 276

287 TABLE Performnce Progrm 4: Workout A Pulling SPEED 1. Anterior-lening lunge scissor jump 1. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) 2. Rope slm or medicine-ll rinow slm (3 4 kg or ls.) STRENGTH 3. One-rm freestnding dumell row Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd ech leg ech leg ech leg or 5 ech side with 2 min. rest etween pired 111, or ech side etween ech side etween 5 4 or 5 ech side with 2 min. rest etween pired or ech side etween ech side etween 5 4 or 5 ech side with 2 min. rest etween pired or ech side etween ech side etween SIZE 4. Lt pull-down with 90 sec. rest etween with 90 sec. rest etween with 90 sec. rest etween 5. Dumell iceps curl Bent-over dumell shoulder fly CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with 60 sec. rest etween pired MCP*: Four-minute rope complex 2 or 3 with 2 3 min. rest etween (pge 47) with 60 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) with 60 sec. rest etween pired SMIT**: tredmill 5 7 running t top speed for secs. with 60 sec. rest etween (pge 28) Performnce Workout Progrm 4 277

288 Performnce Workout Progrm 4 TABLE Performnce Progrm 4: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd yrd dsh with 60 sec. rest etween 2. Dedlift jump with rm drive STRENGTH 3. Brell sumo dedlift 3. Stility-ll pike rollout SIZE 4. One-leg 45-degree cle Romnin dedlift 4. Stility-ll plte crunch 5. Dumell fighter s lunge 6. One-rm dumell frmer s wlk 6. Leg-curl exercise vrition indicted with 90 sec. rest per set 5 7 with 60 sec. rest etween with 60 sec. rest per set 5 7 with 60 sec. rest etween with 60 sec. rest per set or or or or with 2 min. rest etween pired 3 or with 2 min. rest etween pired 3 or with 2 min. rest etween pired ech side ech side ech side with sec. rest etween pired or 15 ech side with 90 sec. rest per set sec. ech side 184, 184, 178 Stility-ll leg curl with sec. rest etween pired with sec. rest etween pired ech side per set 3 45 secs ech side One-leg stility-ll leg curl with sec. rest etween pired with sec. rest etween pired ech side per set 3 45 sec. ech side Hip thrust hmstring curl como with sec. rest etween pired 278

289 TABLE Performnce Progrm 4: Workout C Pushing Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED 1. Medicine-ll shotput throw (3 or 4 kg or ls.) 1. Medicine-ll frontscoop horizontl throw (3 5 kg or ls.) or 4 ech side 4 3 or 4 ech side 4 3 or 4 ech side or 6 ech side etween pired 2. Lterl ound or 4 ech side etween STRENGTH 3. One-rm dumell rottionl push press SIZE or 3 ech side etween 4. Push-up lock-off 86 4 mx ( 2)* ech side with 90 sec. rest etween 5. Bent-over dumell shoulder fly 5. Dumell triceps skull crusher CARDIO CONDITIONING 4 5 or 6 ech side etween pired 4 3 or 4 ech side etween 5 2 or 3 ech side etween 3 mx ( 1)* ech side with 90 sec. rest etween 4 5 or 6 ech side etween pired 4 3 or 4 ech side etween 5 2 or 3 ech side etween 2 mx ech side etween with 60 sec. rest etween pired SMIT**: gsser 1 3 with 3 or 4 min. rest etween (pge 26) with 60 sec. rest etween pired MCP***: leg complex 2 or 3 with 2 min. rest etween (pge 37) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 60 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) Performnce Workout Progrm 4 279

290 Performnce Workout Progrm 5 TABLE Performnce Progrm 5: Workout A Pulling Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED 1. Medicine-ll horizontl punch throw (3 or 4 kg or ls.) 1. Medicine-ll rinow slm (3 or 4 kg) or 4 ech side 5 3 or 4 ech side 5 3 or 4 ech side or 5 ech side with 2 min. rest etween pired 2. Lterl ound ech side with 60 sec. rest etween STRENGTH 3. One-rm cle row ech side etween SIZE 4. Suspension row with sec. rest etween 5. Cle compound stright-rm pulldown 6. Suspension iceps curl CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with sec. rest etween with sec. rest etween MCP*: weight-plte push yds. with 90 sec. rest etween (pge 50) 5 4 or 5 ech side with 2 min. rest etween pired ech side with 60 sec. rest etween ech side etween with sec. rest etween with sec. rest etween with sec. rest etween Stedy-stte crdio on ellipticl triner or upright ike min. (pge 29-30) 5 4 or 5 ech side with 2 min. rest etween pired ech side with 60 sec. rest etween ech side etween with sec. rest etween with sec. rest etween with sec. rest etween SMIT**: shuttle run 2 or yd. with 3 min. rest etween (pge 25) 280

291 TABLE Performnce Progrm 5: Workout B Lower Body nd Core SPEED 1. Squt jump with rm drive 2. Lterl power shuffle STRENGTH 3. Brell hyrid dedlift 3. Leg lowering with nd* SIZE 4. One-leg offset trveling lunge 4. Rollout exercise vrition indicted 5. Dumell nterior lunge 5. High-to-low cle chop 6. Leg-curl exercise vrition indicted Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 5 with 90 sec. rest etween or 6 ech direction with 90 sec. rest etween 5 4 or 5 with 90 sec. rest etween 4 5 or 6 ech direction with 90 sec. rest etween with 2 min. rest etween pired with 2 min. rest etween pired 5 4 or 5 with 90 sec. rest etween 4 5 or 6 ech direction with 90 sec. rest etween with 2 min. rest etween pired ech side ech side ech side 204, 208, 208 Stility-ll rollout with sec. rest etween pired Medicine-ll wlkout with sec. rest etween pired Arm wlkout with sec. rest etween pired ech side ech side ech side or 15 ech side with sec. rest etween pired 184, 178, 178 Stility-ll leg curl with sec. rest etween *Use hevier nd or extend your legs frther s you lower them towrd the floor ech side with sec. rest etween pired One-leg hip thrust hmstring curl como with sec. rest etween ech side with sec. rest etween pired Hip thrust hmstring curl como with sec. rest etween Performnce Workout Progrm 5 281

292 Performnce Workout Progrm 5 TABLE Performnce Progrm 5: Workout C Pushing Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED 1. Power skip ech leg ech leg ech leg 1. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) 2. One-rm dumell rottionl push press STRENGTH or 6 ech side with 2 min. rest etween pired or 3 ech side etween 3. Angled rell press ech side etween SIZE 4. Close-grip push-up 95 4 mx ( 2)* with 2 min. rest etween 5. Dumell side shoulder rise 5. Suspension triceps skull crusher CARDIO CONDITIONING 5 5 or 6 ech side with 2 min. rest etween pired 4 2 or 3 ech side etween ech side etween 3 mx ( 1)* with 2 min. rest etween 5 5 or 6 ech side with 2 min. rest etween pired 4 2 or 3 ech side etween ech side etween 2 mx with 2 min. rest etween with sec. rest etween pired SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with sec. rest etween pired MCP***: oxing nd kickoxing with hevy g min. rounds etween rounds (pge 30) *( 2) mens to stop the set two reps efore filure nd ( 1) mens to stop the set one rep efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with sec. rest etween pired Stedy-stte crdio on ellipticl triner or upright ike min. (pge 29-30) 282

293 Performnce Progrmming 283 Performnce Workout Progrms (Two Dys Per Week) Although I recommend trining t lest three times per week, you cn still get positive results if your schedule llows only two trining dys per week. Designed to meet tht need, the following progrms re lterntive versions of the progrms provided in the preceding sections of the chpter. Ech of the following three progrms consists of two workouts: workout A nd workout B. Workout A focuses on pulling nd pushing exercises, nd workout B focuses on lower-ody nd core exercises. Perform the workouts in ech progrm six times efore moving on to new progrm. In other words, if you re trining twice per week, use the sme progrm for six weeks efore switching to the next progrm nd performing tht one for nother six weeks, nd so on. In ech of the following progrms, workout B (lower ody nd core) is lmost identicl to the corresponding workout in the preceding sections, with the exception of n dditionl exercise ppliction in the speed ctegory. On the other hnd, the version of workout A used in these progrms is comintion of the corresponding workout A nd workout C in the preceding sections. Therefore, lthough they feture exercises lso found in the preceding sections, ech workout A presented here involves performing severl more exercises.

294 Two-Dy Performnce Workout Progrm 1 TABLE Two-Dy Performnce Progrm 1: Workout A Pulling nd Pushing Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED 1. Medicine-ll step nd overhed throw (3 or 4 kg or ls.) 1. Medicine-ll frontscoop horizontl throw (3 5 kg or ls.) ech side etween pired yrd shuttle or 5 with sec. rest etween Degree squt jump with cross-rm drive STRENGTH or 3 ech side etween 5 5 ech side etween pired 4 or 5 with sec. rest etween 4 2 or 3 ech side etween 5 5 ech side etween pired 4 or 5 with sec. rest etween 4 2 or 3 ech side etween 4. One-rm cle row ech side ech side ech side 4. Angled rell rottionl push press SIZE 5. Wide-grip seted row 5. Box crossover push-up 6. Suspension iceps curl 6. Cle triceps rope extension 7. Bent-over dumell shoulder fly 7. Cle compound stright-rm pulldown CARDIO CONDITIONING or 5 ech side with 2 min. rest etween pired 4 4 or 5 ech side with 2 min. rest etween pired mx ( 1)* with sec. rest etween pired 2 mx with sec. rest etween pired with sec. rest etween pired with sec. rest etween pired with sec. rest etween pired MCP**: unilterl leg complex 1 or 2 with 2 min. rest etween (pge 34) with sec. rest etween pired Stedy-stte crdio on ellipticl triner or upright ike min. (pge 29-30) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **MCP = metolic conditioning protocol. ***SMIT = suprmximl intervl trining. 4 4 or 5 ech side with 2 min. rest etween pired 4 mx ( 2)* with sec. rest etween pired with sec. rest etween pired with sec. rest etween pired SMIT***: shuttle run 4 or yd. with 2.5 min. rest etween (pge 25) 284

295 TABLE Two-Dy Performnce Progrm 1: Workout B Lower Body nd Core Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED yrd dsh or 6 with 60 sec. rest etween 2. Squt jump with rm drive 2. Medicine-ll sidescoop digonl throw (3 5 kg or ls.) STRENGTH 5 or 6 with 60 sec. rest etween 5 or 6 with 60 sec. rest etween or or or or 4 ech side etween pired 4 3 or 4 ech side etween pired 3. Trp-r squt A snil with 2 min. rest etween pired SIZE 4. One-leg one-rm dumell Romnin dedlift or 15 ech side 4. Dumell plnk row or 15 ech side with sec. rest etween pired with 2 min. rest etween pired 4 3 or 4 ech side etween pired with 2 min. rest etween pired ech side ech side ech side with sec. rest etween pired ech side with sec. rest etween pired 5. Bench step-up ech side ech side ech side 5. Leg lowering with nd* degree hip extension CARDIO CONDITIONING with sec. rest etween pired with sec. rest etween Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) with sec. rest etween pired with sec. rest etween SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with sec. rest etween pired with sec. rest etween MCP***: ilterl frmer s-wlk complex 2 or 3 with 2 min. etween (pge 57) *There is n inverse reltion etween the mount of reps indicted nd the resistnce lod of nd you use or how fr you extend your legs. Extend your legs the frthest you cn control on the dys you perform 6 to 8 reps or use the heviest nd, nd use the lightest nd or don t extend your legs out s fr on the dys you perform 15 to 20 reps. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. Two-Dy Performnce Workout Progrm 1 285

296 Two-Dy Performnce Workout Progrm 2 TABLE Two-Dy Performnce Progrm 2: Workout A Pulling nd Pushing Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED 1. Medicine-ll rinow slm (3 or 4 kg or ls.) 1. Medicine-ll sidescoop horizontl throw (3 or 4 kg) or 4 ech side 5 3 or 4 ech side 5 3 or 4 ech side or 4 ech side etween pired 2. Lterl ound or 4 ech side etween 3. Power skip ech leg with 60 sec. rest etween STRENGTH 4. One-rm freestnding dumell row 4. One-rm dumell rottionl push press 4 3 or 4 ech side etween pired 4 3 or 4 ech side etween ech leg with 60 sec. rest etween 4 3 or 4 ech side etween pired 4 3 or 4 ech side etween ech leg with 60 sec. rest etween ech side ech side ech side or 4 ech side etween pired 4 3 or 4 ech side etween pired SIZE 5. Seted row Push-up 92 3 mx ( 1)* etween 6. Stnding cle chest press 6. Dumell shoulder A 7. Suspension iceps curl 7. Suspension triceps skull crusher CARDIO CONDITIONING 2 mx with 90 sec. rest etween 4 3 or 4 ech side etween pired 4 mx ( 2)* etween with 60 sec. rest etween 3 13 with 60 sec. rest etween 2 15 with 60 sec. rest etween with 60 sec. rest etween SMIT**: gsser 1 3 with 3 4 min. rest etween (pge 26) with 60 sec. rest etween MCP***: Six-min. ody-weight complex 2 or 3 with 2 min. rest etween (pge 32) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 60 sec. rest etween Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) 286

297 TABLE Two-Dy Performnce Progrm 2: Workout B Lower Body nd Core Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED yrd shuttle or 6 with 1 min. rest etween 5 or 6 with 1 min. rest etween 2. Brod jump Medicine-ll downwrd-chop throw (3 or 4 kg or ls.) STRENGTH 3. Brell hyrid dedlift or 6 ech side with 2 min. rest etween pired 4 5 or 6 ech side with 2 min. rest etween pired One-rm plnk secs. ech side with 2 min. rest etween pired SIZE 4. Lterl lunge with cross-ody rech 4. Stility-ll plte crunch 5. Elevted rell reverse lunge 5. Stility-ll dominl exercise indicted 6. Leg curl exercise vrition indicted CARDIO CONDITIONING or 15 ech side with sec. rest etween pired or 15 ech side 204, 206, , 184, 178 *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol. Stility-ll knee tuck with sec. rest etween pired Stility-ll leg curl with 60 sec. rest etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) secs. ech side with 2 min. rest etween pired 5 or 6 with 1 min. rest etween 4 5 or 6 ech side with 2 min. rest etween pired secs. ech side with 2 min. rest etween pired ech side ech side with sec. rest etween pired with sec. rest etween pired ech side ech side Stility-ll pike rollout with sec. rest etween pired One-leg stility-ll leg curl with 60 sec. rest etween SMIT*: tredmill 5 7 running t top speed for sec. with 60 sec. rest etween (pge 28) Stility-ll pike with sec. rest etween pired Hip thrust hmstring curl como with 60 sec. rest etween MCP**: oxing nd kickoxing with hevy g min. rounds with 60 sec. rest etween rounds (pge 30) Two-Dy Performnce Workout Progrm 2 287

298 Two-Dy Performnce Workout Progrm 3 TABLE Two-Dy Performnce Progrm 3: Workout A Pulling nd Pushing Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED 1. Medicine-ll step nd overhed throw (3 or 4 kg or ls.) 1. Medicine-ll step nd push throw (3 or 4 kg) 2. Medicine-ll frontscoop horizontl throw (3 5 kg or ls.) with 90 sec. rest etween pired with 90 sec. rest etween pired with 90 sec. rest etween pired or 5 ech side 4 4 or 5 ech side 4 4 or 5 ech side 2. Power skip ech leg etween pired STRENGTH 3. One-rm compound cle row 3. One-rm push-up or one-rm cle press SIZE 4. Dumell overhed press 4. Wide-elow suspension row 4c. Suspension iceps curl 5. Cle compound stright-rm pulldown 5. Cle triceps rope extension ech leg etween pired ech leg etween pired ech side ech side ech side 85, or ech side with 90 sec. rest pired or ech side with 90 sec. rest pired with sec. rest etween tri with sec. rest etween tri with 60 sec. rest etween pired CARDIO CONDITIONING MCP*: leg complex 2 or 3 with 2 min. rest etween (pge 37) *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with 60 sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) or ech side with 90 sec. rest pired with sec. rest etween tri with 60 sec. rest etween pired SMIT**: shuttle run 2 or yd. with 3 min. rest etween (pge 25) 288

299 TABLE Two-Dy Performnce Progrm 3: Workout B Lower Body nd Core Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 SPEED 1. Brod jump or 4 with 90 sec. rest etween 2. Anterior-lening lunge scissor jump 2. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) STRENGTH 3. Brell Romnin dedlift 3. Stility-ll stir-thepot SIZE 4. Angled rell cross-shoulder reverse lunge 4. Angled rell tight rinow 5 3 or 4 with 90 sec. rest etween 5 3 or 4 with 90 sec. rest etween or 3 ech leg 4 2 or 3 ech leg 4 2 or 3 ech leg or 5 ech side etween pired 4 4 or 5 ech side etween pired ech direction with 90 sec. rest etween pired or 15 ech side ech side etween pired 5. Bulgrin split squt nd Romnin dedlift comintion 5. Reverse crunch* with 90 sec. rest etween pired 6. One-leg dumell ench hip thrust CARDIO CONDITIONING ech direction with 90 sec. rest etween pired 4 4 or 5 ech side etween pired ech direction with 90 sec. rest etween pired ech side ech side ech side etween pired ech side etween pired ech side ech side ech side ech side with 60 sec. rest etween Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) with 90 sec. rest etween pired ech side with 60 sec. rest etween SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with 90 sec. rest etween pired ech side with 60 sec. rest etween MCP***: unilterl frmer s-wlk complex 2 or 3 with 2 min. rest etween (pge 59) *There is n inverse reltion etween the mount of reps indicted nd the weight you ll use s n nchor, s the hevier the nchor the esier the exercise ecomes. Use the lightest dumell, kettleell, or medicine ll s n nchor on the dys you perform 6 to 8 reps, nd use the heviest nchor on the dys you perform 15 to 20 reps. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. Two-Dy Performnce Workout Progrm 3 289

300 290 Building Muscle nd Performnce The workout progrms provided in this chpter show you how to uild muscle while focusing on improving your hustle. The emphsis of the workout progrms presented in the next chpter is just the opposite to help you work on your hustle while focusing on muscle gins.

301 11 Muscle Progrmming The functionl-spectrum workout progrms fetured in this chpter focus on helping you improve musculr development without neglecting thletic ility or functionl cpcity. Therefore, the progrms presented here include more exercise pplictions in the size component thn do the progrms fetured in chpters 10 nd 12. In ddition, wheres the performnce-oriented workout progrms presented in chpter 10 focus on specific exercises, the muscle-oriented progrms fetured here prioritize generl exercises. As result, compound nd isoltion exercises re plced erlier in these workout progrms nd totl-ody power exercises nd cross-ody exercises lter in the progrms. Nturlly, you ring more physicl energy nd mentl focus to the exercises tht you perform erlier in workout thn to those tht you perform lter, when you re physiclly (nd mentlly) ftigued. This relity is the reson tht the functionl-spectrum workout progrms mnipulte the order of exercise pplictions to trin ech of the three S s speed, strength, nd size depending on the min trining focus of choice. Muscle Workout Progrm Guidelines As with the performnce trining progrm fetured in chpter 10, ech of the five functionl-spectrum trining progrms presented here consists of three workouts: workout A, workout B, nd workout C. Workout A focuses on pulling exercises, workout B focuses on lower-ody nd core exercises, nd workout C focuses on pushing exercises. You lternte workouts nd perform them three, four, or five times per week depending on your preference nd trining schedule ut no more thn three dys in row to mximize recovery nd minimize the risk of overtrining. I recommend trining t lest three times per week for est results. Perform the workouts in ech progrm six times efore moving on to new progrm. Tle 11.1 guides you in setting up your trining sed on the numer of times you trin per week. 291

302 292 Building Muscle nd Performnce TABLE 11.1 Weekly Trining Frequency Guide Trining frequency Progrm length Weekly setup exmples 3 per week 6 weeks Mondy (A), Wednesdy (B), Fridy (C) 4 per week 4.5 weeks Week 1: Mondy (A), Tuesdy (B), Thursdy (C), Fridy or Sturdy (A) Week 2: B, C, A, B Week 3: C, A, B, C Week 4: A, B, C, A Week 5: B, C 5 per week 3.5 weeks Week 1: Mondy (A), Tuesdy (B), Wednesdy (C), Fridy (A), Sturdy (B) Week 2: C, A, B, C, A Week 3: B, C, A, B, C Week 4: A, B, C Focusing on Your Muscle Without Losing Your Hustle It s often sid tht performing size-oriented (i.e., odyuilding) workouts cuses you to lose functionl performnce ility. In relity, odyuilding-type workouts do not directly cuse you to lose thleticism; however, if you only do odyuilding, then you re likely to lose thleticism ecuse you re not using it. In other words, you don t lose thletic ility if you re regulrly doing thletic stuff! This is precisely why the functionl-spectrum trining workout progrms provided in this chpter incorporte speed nd power exercise pplictions, s well s some cross-ody exercises. They provide you with tht more thletic (i.e., specific) exercise component to ensure tht you keep your hustle while focusing most of your effort on uilding muscle. Muscle Workout Progrms The trining focus of the progrms provided in this chpter is the opposite of the progrms provided in chpter 10. Therefore, lthough ll of the functionl-spectrum workout progrms llow you to trin oth your hustle (performnce) nd your muscle (strength nd size), the progrms presented here focus on gining muscle. Here re few key points to rememer when performing the exercises: Speed Exercises Perform ech rep s explosively s possile. If the exercise involves jumping, lnd s quietly s possile. If the workout clls for throwing medicine ll (outside or ginst solid wll) nd your trining environment prevents you from doing so; simply choose n lterntive, non-medicine ll exercise option from the Totl-Body Power Exercises section of chpter 4 or 5. Perform the lterntive exercise for roughly the sme mount of nd reps tht were recommended for the originl exercise.

303 Muscle Progrmming 293 Strength Exercises While mintining optiml technique, perform the concentric lifting portion of ech rep s forcefully s you cn; during the eccentric (lowering) portion, mintin good control. Use weight lod tht llows you to perform the indicted numer of reps in the fshion descried in the preceding point. In ech workout, you ensure improvement in strength either y dding weight nd performing the sme numer of reps s in the preceding workout or y performing more reps with the sme weight. Size Exercises Focus on the working muscles in ech exercise nd mintin strict form without cheting y using dditionl movements or momentum. Perform the concentric lifting portion of ech exercise t norml tempo nd mintin control during the eccentric (lowering) portion. The set nd rep numers used for the exercises in this section re undulted with three schemes. Regrdless of the scheme you re on, use weight lod tht leves you unle to perform ny more reps thn indicted while mintining proper control nd technique. Crdio conditioning If the workout clls for prticulr suprmximl intervl trining (SMIT), stedy-stte crdio, or metolic conditioning protocol (MCP) tht your trining environment prevents you from performing, simply choose comprle lterntive from chpter 3. Perform the lterntive exercise for roughly the sme mount of reps, rounds, or time tht were recommended for the originl exercise. Only workouts A nd C of ech progrm involve Crdio conditioning component. Muscle Workout Progrms (Three to Five Dys Per Week) In the following progrms, perform nd exercises s pired-. Perform ll indicted nd reps of given pired set efore moving on to the next set. If necessry, rest it longer thn indicted etween in order to complete the designted numer of reps with good control. This progrm emphsizes movement qulity over quntity! To help you personlize these workouts to est fit you, refer to chpter 12.

304 Muscle Workout Progrm 1 TABLE 11.2 Muscle Progrm 1: Workout A Pulling STRENGTH 1. Brell ent-over row SIZE 2. Lening lt pulldown 3. Wide-grip seted row 4. Suspension iceps curl 4. Bent-over dumell shoulder fly Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 2 min. rest etween with 90 sec. rest etween with 90 sec. rest etween with 2 min. rest etween with 90 sec. rest etween with 90 sec. rest etween with 2 min. rest etween with 90 sec. rest etween with 90 sec. rest etween with 60 sec. rest etween pired 5. One-rm cle row ech side with 60 sec. rest etween SPEED 6. Medicine-ll step nd overhed throw (3 4 kg or ls.) CARDIO CONDITIONING *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with 90 sec. rest etween SMIT*: shuttle run 200 yd. 5 or 6 with 2 min. rest etween (pge 25) with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween MCP**: ilterl frmer s-wlk complex 2 or 3 with 2 min. rest etween (pge 57) with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 294

305 TABLE 11.3 Muscle Progrm 1: Workout B Lower Body nd Core STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Trp-r squt A snil with 2 min. rest etween pired SIZE with 2 min. rest etween pired 2. Brell clf rise Dumell plnk row ech side etween pired ech side etween pired 3. Mchine leg press Leg lowering with nd* degree hip extension 5. One-leg one-rm dumell Romnin dedlift SPEED 6. Squt jump with rm drive with 90 sec. rest etween pired with 90 sec. rest etween pired ech side etween with 90 sec. rest etween ech side etween with 90 sec. rest etween with 2 min. rest etween pired ech side etween pired with 90 sec. rest etween pired ech side etween with 90 sec. rest etween *There is n inverse reltion etween the mount of reps indicted nd the resistnce lod of nd you use or how fr you extend your legs. Extend your legs the frthest you cn control on the dys you perform 6 to 8 reps or use the heviest nd, nd use the lightest nd or don t extend your legs out s fr on the dys you perform 15 to 20 reps. Muscle Workout Progrm 1 295

306 Muscle Workout Progrm 1 TABLE 11.4 Muscle Progrm 1: Workout C Pushing STRENGTH 1. Dumell ench press SIZE 2. Incline dumell ench press 3. Dumell overhed press 4. Cle triceps rope extension 4. Dumell side shoulder rise 5. One-rm cle press SPEED 6. Medicine-ll verticl squt push throw (3 4 kg or ls.) CARDIO CONDITIONING *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol. Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 2 min. rest etween with 90 sec. rest etween with 90 sec. rest etween with 2 min. rest etween with 90 sec. rest etween with 90 sec. rest etween with 2 min. rest etween with 90 sec. rest etween with 90 sec. rest etween with 60 sec. rest etween pired ech side etween or 6 with 90 sec. rest etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) with 60 sec. rest etween pired ech side etween 4 5 or 6 with 90 sec. rest etween SMIT*: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with 60 sec. rest etween pired ech side etween 4 5 or 6 with 90 sec. rest etween MCP**: Six-min. ody-weight complex 2 or 3 with 2 min. rest etween (pge 32) 296

307 TABLE 11.5 Muscle Progrm 2: Workout A Pulling STRENGTH 1. Pull-up or lt pulldown SIZE Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 120, with 2 min. rest 2. Seted row with 90 sec. rest etween 3. Wide-grip seted row with 90 sec. rest etween with 2 min. rest with 90 sec. rest etween with 90 sec. rest etween with 2 min. rest with 90 sec. rest etween with 90 sec. rest etween 4. Cle iceps curl Rope fce pull with 60 sec. rest etween pired 5. One-rm one-leg dumell ench row SPEED 6. Medicine-ll rinow slm (3 4 kg or ls.) CARDIO CONDITIONING *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol ech side etween or 6 ech side etween SMIT*: gsser 1 3 with 3 4 min. rest etween (pge 26) with 60 sec. etween pired ech side with 90 sec. rest etween 4 5 or 6 ech side etween MCP**: oxing nd kickoxing with hevy g min. rounds with 60 sec. rest etween rounds (pge 30) with 60 sec. etween pired ech side etween 4 5 or 6 ech side etween Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) Muscle Workout Progrm 2 297

308 Muscle Workout Progrm 2 TABLE 11.6 Muscle Progrm 2: Workout B Lower Body nd Core STRENGTH 1. Brell hyrid dedlift Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd One-rm plnk sec. ech side with 90 sec. rest etween pired SIZE 2. Brell squt nd clf rise 2. Stility-ll plte crunch 3. Elevted rell reverse lunge 3. Stility-ll dominl exercise indicted 4. Leg-curl exercise vrition indicted 5. Lterl lunge with cross-ody rech sec. ech side with 90 sec. rest etween pired with 90 sec. rest etween pired with 90 sec. rest etween pired ech side 2 14 or 15 ech side 205, 204, , 184, 184 Stility-ll pike with 90 sec. rest etween pired Hip thrust hmstring curl como with 60 sec. rest etween ech side with 60 sec. rest etween SPEED 6. Lterl ound ech side etween Stility-ll knee tuck etween pired Stility-ll leg curl with 60 sec. rest etween ech side with 60 sec. rest etween ech side etween sec. ech side with 90 sec. rest etween pired with 90 sec. rest etween pired ech side Stility-ll pike rollout with 90 sec. rest etween pired One-leg stility-ll leg curl with 60 sec. rest etween 3 6 or 7 ech side with 60 sec. rest etween ech side etween 298

309 TABLE 11.7 Muscle Progrm 2: Workout C Pushing STRENGTH 1. Brell overhed push press SIZE 2. Stnding cle chest press 3. Dumell wide-rm upright row 3. Dumell triceps skull crusher 4. Box crossover push-up 5. Angled rell press SPEED 6. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) CARDIO CONDITIONING Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 90 sec. rest etween with 90 sec. rest etween with 90 sec. rest etween with 90 sec. rest etween with 90 sec. rest etween with 90 sec. rest etween with 60 sec. rest etween pired 86 2 mx with 90 sec. rest etween ech side etween or 6 ech side etween Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) with 60 sec. rest etween pired 4 mx ( 2)* etween ech side etween 4 5 or 6 ech side etween SMIT**: tredmill 5 7 running t top speed for sec. with 60 sec. rest etween (pge 28) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 60 sec. rest etween pired 3 mx ( 1)* etween ech side etween 4 5 or 6 ech side etween MCP***: unilterl leg complex 1 or 2 with 2 min. rest etween (pge 34) Muscle Workout Progrm 2 299

310 Muscle Workout Progrm 3 TABLE 11.8 Muscle Progrm 3: Workout A Pulling STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Brell high pull with 2 min. rest etween SIZE 2. Fighter s cle lt pull-down 3. Cle compound stright-rm pulldown 4. Wide-elow suspension row ech side with 60 sec. rest etween with 60 sec. rest etween with 2 min. rest etween ech side with 60 sec. rest etween with 60 sec. rest etween with 2 min. rest etween 2 14 or 15 ech side with 60 sec. rest etween with 60 sec. rest etween Suspension iceps curl 5. One-rm compound cle row SPEED 6. Medicine-ll step nd overhed throw (3 4 kg or ls.) CARDIO CONDITIONING *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween SMIT*: rower 4 6 of secs. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween MCP**: Six-min. ody-weight complex 2 or 3 with 2 min. rest etween (pge 32) with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 300

311 TABLE 11.9 Muscle Progrm 3: Workout B Lower Body nd Core STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Mchine leg press Stility-ll stir-thepot ech direction with 90 sec. rest etween pired ech direction with 90 sec. rest etween pired SIZE 2. Brell front squt Reverse crunch* with 90 sec. rest etween pired 3. Bulgrin split squt nd Romnin dedlift comintion 3. Angled rell tight rinow 4. One-leg dumell ench hip thrust 5. Angled rell cross-shoulder reverse lunge SPEED 6. Anterior-lening lunge scissor jump with 90 sec. rest etween pired ech direction with 90 sec. rest etween pired with 90 sec. rest etween pired ech side ech side 4 5 or 6 ech side ech side etween pired ech side with 60 sec. rest etween ech side etween ech side etween 2 14 or 15 ech side with 90 sec. rest etween pired ech side with 60 sec. rest etween ech side etween ech side etween ech side etween pired ech side with 60 sec. rest etween 4 5 or 6 ech side etween ech side etween *There is n inverse reltion etween the mount of reps indicted nd the weight you ll use s n nchor, s the hevier the nchor the esier the exercise ecomes. Use the lightest dumell, kettleell, or medicine ll s n nchor on the dys you perform 6 to 8 reps, nd use the heviest nchor on the dys you perform 15 to 20 reps. Muscle Workout Progrm 3 301

312 Muscle Workout Progrm 3 TABLE Muscle Progrm 3: Workout C Pushing STRENGTH 1. Incline rell ench press SIZE 2. Dumell overhed press Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 2 min. rest etween with 90 sec. rest etween 3. Close-grip push-up 95 2 mx with 90 sec. rest etween 4. Cle triceps rope extension 4. Dumell front shoulder rise 5. One-rm cle press SPEED 6. Medicine-ll digonl squt push throw (3 4 kg or ls.) CARDIO CONDITIONING with 2 min. rest etween with 90 sec. rest etween 4 mx ( 2)* etween with 2 min. rest etween with 90 sec. rest etween 3 mx ( 1)* etween with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween SMIT**: shuttle run 250 yd. 4 or 5 with 2.5 min. rest etween (pge 25) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween MCP***: unilterl frmer s wlk complex 2 or 3 with 2 min. rest etween (pge 59) 302

313 TABLE Muscle Progrm 4: Workout A Pulling STRENGTH 1. One-rm freestnding dumell row SIZE 2. Wide-grip rell ent-over row Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd ech side etween with sec. rest etween 3. Lt pull-down with sec. rest etween 4. Dumell iceps curl 4. Bent-over dumell shoulder fly 5. One-rm cle row with hip rottion ech side etween with sec. rest etween with sec. rest etween ech side etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired ech side with 60 sec. rest etween SPEED 6. Rope slm with 90 sec. rest etween CARDIO CONDITIONING SMIT*: tredmill 5 7 running t top speed for sec. with 60 sec. rest etween (pge 28) *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween MCP**: Four-min. rope complex 2 or 3 with 2 3 min. rest etween (pge 47) with 60 sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) Muscle Workout Progrm 4 303

314 Muscle Workout Progrm 4 TABLE Muscle Progrm 4: Workout B Lower Body nd Core STRENGTH 1. Brell sumo dedlift 2. Stility-ll pike rollout SIZE 3. Mchine leg extension 3. Stility-ll plte crunch 4. Dumell fighter s lunge 4. One-rm dumell frmer s wlk 5. Mchine seted hmstring curl 6. One-leg 45-degree cle Romnin dedlift SPEED 7. Dedlift jump with rm drive Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 90 sec. rest etween pired with 90 sec. rest etween pired with 90 sec. rest etween pired with 90 sec. rest etween pired ech side 2 14 or 15 ech side sec. ech side etween pired with 60 sec. rest etween ech side with 60 sec. rest etween with 90 sec. rest etween 2 60 sec. ech side with 90 sec. rest etween pired with 60 sec. rest etween ech side with 60 sec. rest etween with 90 sec. rest etween with 90 sec. rest etween pired with 90 sec. rest etween pired ech side 4 30 sec. ech side with 90 sec. rest etween pired with 60 sec. rest etween ech side with 60 sec. rest etween with 90 sec. rest etween 304

315 TABLE Muscle Progrm 4: Workout C Pushing STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Brell ench press with 2 min. rest etween SIZE 2. Incline dumell ench press with sec. rest etween 3. Cle pec fly with sec. rest etween 4. Cle triceps rope extension 4. Dumell side shoulder rise 5. One-rm dumell rottionl push press SPEED 6. Medicine-ll horizontl punch throw (3 4 kg or ls.) with 2 min. rest etween with sec. rest etween with sec. rest etween with 2 min. rest etween with sec. rest etween with sec. rest etween with 90 sec. rest etween pired or 12 ech side with 90 sec. rest etween or 5 ech side etween CARDIO CONDITIONING Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with 90 sec. rest etween pired 4 5 or 6 ech side etween 4 4 or 5 ech side etween SMIT*: gsser 1 3 with 3 4 min. rest etween (pge 26) with 90 sec. rest etween pired 3 8 or 9 ech side etween 4 4 or 5 ech side etween MCP**: leg complex 2 or 3 with 2 min. rest etween (pge 37) Muscle Workout Progrm 4 305

316 Muscle Workout Progrm 5 TABLE Muscle Progrm 5: Workout A Pulling STRENGTH 1. Chin-up or underhnd-grip lt pulldown SIZE 2. Smith-r underhnd-grip row or suspension row 3. Cle compound stright-rm pulldown Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 119, , with 2 min. rest etween with sec. rest etween with 60 sec. rest etween with 2 min. rest etween with sec. rest etween with 60 sec. rest etween with 2 min. rest etween with sec. rest etween with 60 sec. rest etween 4. Cle iceps curl Bent-over dumell shoulder fly 5. One-rm nti-rottion suspension row SPEED 6. Medicine-ll rinow slm (3 4 kg or ls.) CARDIO CONDITIONING *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with 60 sec. rest etween pired ech side with 60 sec. rest etween or 6 ech side etween SMIT*: shuttle run 300 yd. 2 or 3 with 3 min. rest etween (pge 25) with 60 sec. rest etween pired ech side with 60 sec. rest etween 4 5 or 6 ech side etween MCP**: weight-plte push yd. per set with 90 sec. rest etween (pge 50) with 60 sec. rest etween pired ech side with 60 sec. rest etween 4 5 or 6 ech side etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 306

317 TABLE Muscle Progrm 5: Workout B Lower Body nd Core STRENGTH 1. Brell hyrid dedlift 1. Leg lowering with nd SIZE 2. Brell squt nd clf rise 2. Rollout exercise vrition indicted 3. Dumell nterior lunge 3. Low-to-high cle chop 4. Leg-curl exercise vrition indicted 5. One-leg offset trveling lunge SPEED 6. Squt jump with rm drive Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 90 sec. rest etween pired with 90 sec. rest etween pired , 204, 208 Arm wlkout with 60 to 90 sec. rest etween pired Stility-ll rollout with 60 to 90 sec. rest etween pired ech side 2 14 or 15 ech side ech side etween pired 178, 184, 184 Hip thrust hmstring curl como with 60 sec. rest etween ech side etween with 90 sec. rest etween 2 14 or 15 ech side with 90 sec. rest etween pired Stility-ll leg curl with 60 sec. rest etween ech side etween with 90 sec. rest etween with 90 sec. rest etween pired Medicine-ll wlkout with 60 to 90 sec. rest etween pired ech side ech side etween pired One-leg stility-ll leg curl with 60 sec. rest etween ech side etween with 90 sec. rest etween Muscle Workout Progrm 5 307

318 Muscle Workout Progrm 5 TABLE Muscle Progrm 5: Workout C Pushing STRENGTH 1. One-rm dumell rottionl push press SIZE Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd ech side etween 2. Brell ench press with sec. rest etween 3. Cle pec fly with sec. rest etween 4. Box crossover push-up 5. Suspension triceps skull crusher 6. Angled rell rottionl push press 86 2 mx with 90 sec. rest etween with sec. rest etween or 15 ech side with sec. rest etween SPEED 7. Power skip ech leg with sec. rest etween CARDIO CONDITIONING Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) ech side etween with sec. rest etween with sec. rest etween 4 mx ( 2)* etween with sec. rest etween ech side with sec. rest etween ech leg with sec. rest etween SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol ech side etween with sec. rest etween with sec. rest etween 3 mx ( 1)* etween with sec. rest etween ech side with sec. rest etween ech leg with sec. rest etween MCP***: oxing nd kickoxing with hevy g min. rounds with 90 sec. rest etween rounds (pge 30) 308

319 Muscle Workout Progrms (Two Dys Per Week) Although I recommend trining t lest three times per week, you cn still get positive results if your schedule llows only two trining dys per week. Designed to meet tht need, the following progrms re lterntive versions of the progrms provided in the preceding sections of the chpter. Ech of the following three progrms consists of either two or three workouts: workout A nd workout B or workout A, B, nd C. Workout A focuses on pulling nd pushing exercises, nd workout B focuses on lower-ody nd core exercises. Perform the workouts in ech progrm six times efore moving on to new progrm. In other words, if you re trining twice per week, use the sme progrm for six weeks efore switching to the next progrm nd performing tht one for nother six weeks, nd so on. In ech of the following progrms, workout B (lower ody nd core) is lmost identicl to the corresponding workout in the preceding sections, with the exception of n dditionl exercise ppliction in the speed ctegory. On the other hnd, the version of workout A used in these progrms is comintion of the corresponding workout A nd workout C in the preceding sections. Therefore, lthough they feture exercises lso found in the preceding sections, ech workout A presented here involves performing severl more exercises. 309

320 Two-Dy Muscle Workout Progrm 1 TABLE Two-Dy Muscle Progrm 1: Workout A Pulling nd Pushing STRENGTH 1. Brell ent-over row 1. Dumell ench press SIZE 2. Lening lt pulldown 2. Dumell side shoulder rise Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd with 90 sec. rest etween pired with 90 sec. rest etween pired with 60 sec. rest etween pired 3. Wide-grip seted row 3. Close-grip push-up 95 4 mx ( 2)* with 60 sec. rest etween pired with 60 sec. rest etween pired with 90 sec. rest etween pired with 60 sec. rest etween pired mx ( 1)* with 60 sec. rest etween pired 4. Cle iceps curl Cle triceps rope extension 5. One-rm cle press SPEED 6. Medicine-ll step nd overhed throw (3 4 kg or ls.) 6. Medicine-ll verticl squt push throw (3 4 kg) CARDIO CONDITIONING with 60 sec. rest etween pired ech side with 60 sec. rest etween with 60 sec. rest etween pired ech side with 60 sec. rest etween or 6 with 90 sec. rest etween pired SMIT**: shuttle run 250 yd. 4 or 5 with 2.5 min. rest etween (pge 25) 4 5 or 6 with 90 sec. rest etween pired MCP***: unilterl leg complex 1 or 2 with 2 min. rest etween (pge 34) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. 2 mx with 60 sec. rest etween pired with 60 sec. rest etween pired ech side with 60 sec. rest etween 4 5 or 6 with 90 sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 310

321 TABLE Two-Dy Muscle Progrm 1: Workout B Lower Body nd Core STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Trp-r squt A snil with 90 sec. rest etween pired SIZE with 90 sec. rest etween pired 2. Brell clf rise Dumell plnk row ech side with 60 sec. rest etween pired 2 14 or 15 ech side with 60 sec. rest etween pired 3. Mchine leg press Leg lowering with nd* degree hip extension 5. One-leg one-rm dumell Romnin dedlift SPEED 6. Squt jump with rm drive CARDIO CONDITIONING with 60 sec. rest etween pired with 60 sec. rest etween ech side with 60 sec. rest etween or 6 with 90 sec. rest etween MCP**: ilterl frmer s-wlk complex 2 or 3 with 2 min. rest etween (pge 57) with 60 sec. rest etween pired with 60 sec. rest etween ech side with 60 sec. rest etween 4 5 or 6 with 90 sec. rest etween Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) with 90 sec. rest etween pired ech side with 60 sec. rest etween pired with 60 sec. rest etween pired with 60 sec. rest etween ech side with 60 sec. rest etween 4 5 or 6 with 90 sec. rest etween SMIT***: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) *There is n inverse reltion etween the mount of reps indicted nd the resistnce lod of nd you use or how fr you extend your legs. Extend your legs the frthest you cn control on the dys you perform 6 to 8 reps or use the heviest nd, nd use the lightest nd or don t extend your legs out s fr on the dys you perform 15 to 20 reps. **MCP = metolic conditioning protocol. ***SMIT = suprmximl intervl trining. Two-Dy Muscle Workout Progrm 1 311

322 Two-Dy Muscle Workout Progrm 2 TABLE Two-Dy Muscle Progrm 2: Workout A Pulling nd Pushing STRENGTH 1. Pull-up or lt pulldown 1. Brell overhed push press SIZE 2. Wide-grip rell ent-over row 2. Feet-elevted push-up 3. Wide-elow Smithr row 3. Angled rell press Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 120, with 90 sec. rest etween pired with 90 sec. rest etween pired mx ( 2)* with 60 sec. rest etween pired 3 mx ( 1)* with 60 sec. rest etween pired ech side with 60 sec. rest etween pired ech side with 60 sec. rest etween pired with 90 sec. rest etween pired 2 mx with 60 sec. rest etween pired ech side with 60 sec. rest etween pired 4. Cle iceps curl Cle triceps rope extension 4c. Rope fce pull with 60 sec. rest etween tri- 5. One-rm one-leg dumell ench row SPEED 6. Medicine-ll rinow slm 6. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) CARDIO CONDITIONING ech side with 60 sec. rest etween with 60 sec. rest etween tri ech side with 60 sec. rest etween with 60 sec. rest etween tri ech side with 60 sec. rest etween or 6 ech side 4 5 or 6 ech side 4 5 or 6 ech side or 6 ech side etween pired SMIT**: gsser 1 3 with 3 4 min. rest etween (pge 26) 4 5 or 6 ech side etween pired MCP***: Six min. ody-weight complex 2 or 3 with 2 min. rest etween (pge 32) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. 4 5 or 6 ech side etween pired Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) 312

323 TABLE Two-Dy Muscle Progrm 2: Workout B Lower Body nd Core STRENGTH 1. Brell hyrid dedlift Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd One-rm plnk sec. ech side with 90 sec. rest etween pired SIZE 2. Brell squt nd clf rise 2. Stility-ll plte crunch 3. Elevted rell reverse lunge 3. Stility-ll dominl exercise indicted 4. Mchine seted hmstring curl 5. Lterl lunge with cross-ody rech sec. ech side with 90 sec. rest etween pired with 90 sec. rest etween pired with 90 sec. rest etween pired ech side 2 14 or 15 ech side 205, 204, 206 Stility-ll pike with 90 sec. rest etween pired with 60 sec. rest etween ech side with 60 sec. rest etween SPEED 6. Lterl ound ech side etween CARDIO CONDITIONING MCP*: oxing nd kickoxing with hevy g min. rounds with 60 sec. rest etween rounds (pge 30) *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining. Stility-ll kneetuck etween pired with 60 sec. rest etween ech side with 60 sec. rest etween ech side etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) sec. ech side with 90 sec. rest etween pired with 90 sec. rest etween pired ech side Stility-ll pike rollout with 90 sec. rest etween pired with 60 sec. rest etween 4 6 or 7 ech side with 60 sec. rest etween ech side etween SMIT**: tredmill 5 7 running t top speed for sec. with 60 sec. rest etween (pge 28) Two-Dy Muscle Workout Progrm 2 313

324 Two-Dy Muscle Workout Progrm 2 TABLE Two-Dy Muscle Progrm 3: Workout A Pulling STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Brell high pull Incline rell ench press SIZE 2. Fighter s cle lt pull-down 2. Dumell rottionl shoulder press 3. Cle compound stright-rm pulldown 3. Dumell front shoulder rise 4. Suspension triceps skull crusher 4. Wide-elow suspension row 4c. Suspension iceps curl 5. Angled rell press SPEED 6. Medicine-ll step nd overhed throw (3 4 kg or ls.) 6. Medicine ll digonl squt push throw (3 5 kg or ls.) Rest 90 sec. etween pired Rest 90 sec. etween pired ech side ech side ech side with 60 sec. rest etween pired ech side with 60 sec. rest etween pired Rest 90 sec. etween pired ech side with 60 sec. rest etween pired with 60 sec. rest etween pired ech side with 60 sec. rest etween pired with 60 sec. rest etween pired with 60 sec. etween tri ech side with 60 sec. etween with 60 sec. etween tri ech side with 60 sec. etween with 90 sec. rest etween pired CARDIO CONDITIONING SMIT*: gsser 1 3 with 3 4 min. rest etween (pge 26) *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with 90 sec. rest etween pired- MCP**: Six-min. ody-weight complex 2 or 3 with 2 min. rest etween (pge 32) with 60 sec. etween tri ech side with 60 sec. etween with 90 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) 314

325 TABLE Two-Dy Muscle Progrm 3: Workout B Lower Body nd Core STRENGTH 1. Brell sumo dedlift 1. Stility-ll stir-thepot Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd sec. ech side with 90 sec. rest etween pired sec. ech side with 90 sec. rest etween pired- SIZE 2. Brell front squt Rollout exercise vrition indicted 3. Bulgrin split squt nd Romnin dedlift comintion 208, 204, 208 Arm Wlkout: with sec. rest etween pired Stility-ll rollout: with sec. rest etween pired ech side ech side 3. Reverse crunch* Rest 90 sec etween pired- 4. One-leg dumell ench hip thrust 5. Angled rell cross- shoulder reverse lunge SPEED 6. Anterior-lening lunge scissor jump ech side with 60 sec. etween ech side with 60 sec. etween ech side etween CARDIO CONDITIONING MCP**: oxing nd kickoxing with hevy g min. rounds with 60 sec. rest etween rounds (pge 30) Rest 90 sec etween pired ech side with 60 sec. etween ech side with 60 sec. etween ech side etween Stedy-stte crdio on ellipticl triner (pge 29) or upright ike (pge 30) for min sec. ech side with 90 sec. rest etween pired- Medicine-Bll Wlkout: with sec. rest etween pired ech side Rest 90 sec etween pired ech side with 60 sec. etween ech side with 60 sec. etween ech side etween SMIT***: tredmill (pge 28) 5 7 running t top speed for sec. with 60 sec. rest etween *There is n inverse reltion etween the mount of reps indicted nd the weight you ll use s n nchor, s the hevier the nchor the esier the exercise ecomes. Use the lightest dumell, kettleell, or medicine ll s n nchor on the dys you perform 6 to 8 reps, nd use the heviest nchor on the dys you perform 15 to 20 reps. **MCP = metolic conditioning protocol. ***SMIT = suprmximl intervl trining. Two-Dy Muscle Workout Progrm 2 315

326 316 Building Muscle nd Performnce The muscle trining progrms provided in this chpter nd the performnce trining progrms provided in the previous chpter emphsize different ends of the trining spectrum, ut they shre the fct tht they ech focus on one end of the spectrum. If you re looking to use the functionl-spectrum trining system without focusing your efforts on trining one spect over the other, then the performnce-nd-muscle progrms provided in the next chpter re just wht the doctor ordered!

327 12 Performnce nd Muscle Progrmming So fr you ve een provided with two kinds of functionl-spectrum progrmming: first, in chpter 10, trining focused mostly on improving your hustle while still trining your muscle; nd second, in chpter 11, trining focused mostly on mking gins in your muscle while still trining your hustle. In contrst, the progrms provided in this chpter do not focus on improving muscle over performnce, or vice vers. Insted, they occupy middle ground etween the other two pproches. As result, the progrms presented in this chpter include more exercises in the size ctegory thn do the performnce-focused progrms ut fewer thn do the muscle-focused progrms. On the flip side, the progrms presented here specificlly, in the dy-a pulling nd dy-b pushing workouts include more exercises in the speed nd power ctegory thn do the muscle-oriented progrms ut fewer thn do the performnce-oriented progrms. Although the muscle- nd performnce-focused progrms provided in chpters 10 nd 11 emphsize different ends of the trining spectrum, they re chrcterized more y similrity thn y difference. The reson for this commonlity is two-fold: 1. Exercise pplictions ren t mutully exclusive in their functionl trnsfer, which is why, s estlished in chpter 1, the functionl-spectrum trining system integrtes generl nd specific exercise pplictions in ll progrms. 2. The functionl-spectrum workout progrms provided in this ook re designed to e complementry in order to help you quickly nd esily see how exercise pplictions for ech of the three S s speed, strength, nd size re mnipulted in ech chpter. This pproch prepres you to design your own functionl-spectrum trining workouts. Let s look it more closely t wht it mens tht the functionl-spectrum trining progrms provided in the three progrmming chpters (i.e., chpters 10, 11, nd 12) re complementry. Ech progrm presented in given progrmming chpter uses mny of the sme exercises s nd thus complements the corresponding progrm in the other progrmming chpters. However, the order nd numer of exercises used in ech of the three S s differ sed on whether the progrm emphsizes muscle gins, performnce gins, or oth which is the cse for the workouts provided in this chpter. For exmple, the A workouts presented in progrm 1 of ech progrmming chpter incorporte mny of the sme exercises, ut the numer nd order vry depending on which trining element is emphsized. 317

328 318 Building Muscle nd Performnce Performnce nd Muscle Workout Progrm Guidelines As with the progrms provided in chpters 10 nd 11, ech of the five functionl-spectrum performnce-nd muscle-trining progrms presented here consists of three workouts: workout A, workout B, nd workout C. Workout A focuses on pulling exercises, workout B focuses on lower-ody nd core exercises, nd workout C focuses on pushing exercises. You lternte workouts nd perform them three, four, or five times per week depending on your preference nd trining schedule ut no more thn three dys in row, to mximize recovery nd minimize the risk of overtrining. I recommend trining t lest three times per week for est results. Perform the workouts in ech progrm six times efore moving on to new progrm. Tle 12.1 guides you in setting up your trining sed on the numer of times you trin per week. TABLE 12.1 Weekly Trining Frequency Guide Trining frequency Progrm length Weekly setup exmples 3 per week 6 weeks Mondy (A), Wednesdy (B), Fridy (C) 4 per week 4.5 weeks Week 1: Mondy (A), Tuesdy (B), Thursdy (C), Fridy or Sturdy (A) Week 2: B, C, A, B Week 3: C, A, B, C Week 4: A, B, C, A Week 5: B, C 5 per week 3.5 weeks Week 1: Mondy (A), Tuesdy (B), Wednesdy (C), Fridy (A), Sturdy (B) Week 2: C, A, B, C, A Week 3: B, C, A, B, C Week 4: A, B, C Performnce nd Muscle Workout Progrms Wheres the workout progrms fetured in chpter 10 emphsize muscle gins nd the progrms presented in chpter 11 emphsize performnce gins, the progrms presented here re more neutrl. Of course, ll functionl-spectrum trining progrms llow you to trin oth your hustle (performnce) nd your muscle (strength nd size), ut the progrms presented in this chpter llow you to do so without emphsizing one component over the other. Becuse the following workout progrms re reltively lnced, you won t see results s fst or s much t either end of the functionl spectrum performnce or muscle s you would if you followed one of the progrms emphsizing one spect over the other.

329 Performnce nd Muscle Progrmming 319 Here re few key points to rememer when performing the exercises: Speed Exercises Perform ech rep s explosively s possile. In ddition, if the exercise involves jumping, lnd s quietly s possile. If the workout clls for throwing medicine ll (outside or ginst solid wll) nd your trining environment prevents you from doing so; simply choose n lterntive, non-medicine ll exercise option from the Totl-Body Power Exercises section of chpter 4 or 5. Perform the lterntive exercise for roughly the sme mount of nd reps tht were recommended for the originl exercise. Strength Exercises While mintining optiml technique, perform the concentric lifting portion of ech rep s forcefully s you cn; during the eccentric (lowering) portion, mintin good control. Use weight lod tht llows you to perform the indicted numer of reps in the fshion descried in the preceding point. In ech workout, you ensure improvement in strength either y dding weight nd performing the sme numer of reps s in the preceding workout or y performing more reps with the sme weight. Size Exercises Focus on the working muscles in ech exercise nd mintin strict form without cheting y using dditionl movements or momentum. Perform the concentric lifting portion of ech rep t norml tempo nd mintin control during the eccentric (lowering) portion. The set nd rep numers used for exercises in this section re undulted with three schemes. Regrdless of the scheme you re on, use weight lod tht leves you unle to perform ny more reps thn indicted while mintining proper control nd technique. Crdio Conditioning If the workout clls for prticulr suprmximl intervl trining (SMIT), stedy-stte crdio, or metolic conditioning protocol (MCP) tht your trining environment prevents you from performing, simply choose comprle lterntive from chpter 3. Perform the lterntive exercise for roughly the sme mount of reps, rounds, or time tht were recommended for the originl exercise. Only workouts A nd C of ech progrm involve crdio conditioning component. Performnce nd Muscle Workout Progrms (Three to Five Dys Per Week) In the following progrms, perform nd exercises s pired. Perform ll indicted nd reps of given pired set efore moving on to the next set. If necessry, rest it longer thn indicted etween in order to complete the designted numer of reps with good control. This progrm emphsizes movement qulity over quntity! To help you personlize these workouts to est fit you, refer to this chpter.

330 Performnce nd Muscle Workout Progrm 1 TABLE 12.2 Performnce nd Muscle Progrm 1: Workout A Pulling SPEED 1. Medicine-ll step nd overhed throw (3 4 kg or ls.) 1. Medicine-ll frontscoop horizontl throw (3 5 kg or ls.) STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 6 ech side etween pired 2. One-rm cle row ech side etween SIZE 3. Lening lt pulldown 4. Wide-grip seted row 5. Dumell iceps curl 5. Bent-over dumell shoulder fly CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with sec. rest etween with sec. rest etween 4 5 or 6 ech side etween pired ech side etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired MCP*: ilterl frmer s-wlk complex 2 or 3 with 2 min. rest etween (pge 57) with 60 sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 4 5 or 6 ech side etween pired ech side etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired SMIT**: shuttle run 200 yd. 5 or 6 with 2 min. rest etween (pge 25) 320

331 TABLE 12.3 Performnce nd Muscle Progrm 1: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd yrd dsh with 60 sec. rest etween STRENGTH 5 8 with 60 sec. rest etween 2. Trp-r squt A snil with 2 min. rest etween pired SIZE 3. One-leg one-rm dumell Romnin dedlift 3. Dumell plnk row or 15 ech side with sec. rest etween pired 4. Bench step-up or 15 ech side 4. Leg lowering with nd* degree hip extension with 2 min. rest etween pired 5 8 with 60 sec. rest etween with 2 min. rest etween pired ech side ech side ech side with sec. rest etween pired with sec. rest etween 6. Brell clf rise with sec. rest etween ech side with sec. rest etween pired ech side with sec. rest etween pired ech side ech side with sec. rest etween pired with sec. rest etween with sec. rest etween with sec. rest etween pired with sec. rest etween with sec. rest etween *There is n inverse reltion etween the mount of reps indicted nd the resistnce lod of nd you use or how fr you extend your legs. Extend your legs the frthest you cn control on the dys you perform 6 to 8 reps or use the heviest nd, nd use the lightest nd or don t extend your legs out s fr on the dys you perform 15 to 20 reps. Performnce nd Muscle Workout Progrm 1 321

332 Performnce nd Muscle Workout Progrm 1 TABLE 12.4 Performnce nd Muscle Progrm 1: Workout C Pushing SPEED 1. Medicine-ll verticl squt push throw (3 4 kg or ls.) 1. Medicine-ll downwrd-chop throw (3 4 kg) STRENGTH 2. Angled rell rottionl push press Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd ech side etween pired ech side etween SIZE 3. One-rm cle press ech side with sec. rest etween 4. Box crossover push-up 5. Cle triceps rope extension 5. Dumell front shoulder rise CARDIO CONDITIONING 86 4 mx ( 2)* with sec. rest etween ech side etween pired ech side etween ech side with sec. rest etween 3 mx ( 1)* with sec. rest etween ech side etween pired ech side etween ech side with sec. rest etween 2 mx with sec. rest etween with 60 sec. rest etween pired SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with 60 sec. rest etween pired MCP***: Six-min. ody-weight complex 2 or 3 with 2 min. rest etween (pge 32) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 60 sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 322

333 TABLE 12.5 Performnce nd Muscle Progrm 2: Workout A Pulling SPEED 1. Medicine-ll rinow slm (3 4 kg or ls.) 1. Medicine-ll sidescoop digonl throw (3 4 kg) STRENGTH 2. One-rm freestnding dumell row SIZE 3. Wide-grip rell ent-over row 4. Wide-elow Smithr row Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 4 ech side 5 3 or 4 ech side 5 3 or 4 ech side or 5 ech side etween pired ech side etween with sec. rest etween with sec. rest etween 4 4 or 5 ech side etween pired ech side etween with sec. rest etween with sec. rest etween 4 4 or 5 ech side etween pired ech side etween with sec. rest etween with sec. rest etween 5. Cle iceps curl Rope fce pull with 60 sec. rest etween pired CARDIO CONDITIONING MCP*: oxing nd kickoxing with hevy g min. rounds with 60 sec. rest etween rounds (pge 30) *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with 60 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 28) with 60 sec. rest etween pired SMIT**: gsser 1 3 with 3 4 min. rest etween (pge 26) Performnce nd Muscle Workout Progrm 2 323

334 Performnce nd Muscle Workout Progrm 2 TABLE 12.6 Performnce nd Muscle Progrm 2: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd yrd shuttle with 60 sec. rest etween STRENGTH 2. Brell hyrid dedlift 2. One-rm plnk sec. ech side with 2 min. rest etween pired SIZE 3. Lterl lunge with cross-ody rech 3. Stility-ll dominl exercise indicted 4. Elevted rell reverse lunge 4. Stility-ll plte crunch 5. Mchine seted hmstring curl 4 8 with 60 sec. rest etween or 15 ech side 204, 206, 205 Stility-ll knee tuck with sec. rest etween pired or 15 ech side with sec. rest etween pired with 60 sec. rest etween 6. Brell clf rise with 60 sec. rest etween sec. ech side with 2 min. rest etween pired 4 8 with 60 sec. rest etween sec. ech side with 2 min. rest etween pired ech side ech side Stility-ll pike rollout with sec. rest etween pired Stility-ll pike with sec. rest etween pired ech side ech side with sec. rest etween pired with 60 sec. rest etween with 60 sec. rest etween with sec. rest etween pired with 60 sec. rest etween with 60 sec. rest etween 324

335 TABLE 12.7 Performnce nd Muscle Progrm 2: Workout C Pushing SPEED 1. Angled rell press nd ctch 2. Lterl power shuffle STRENGTH 3. One-rm dumell rottionl push press SIZE Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 6 ech side etween ech direction with 90 sec. rest etween ech side etween 4. One-rm cle press ech side etween 5. Close-grip push-up 95 4 mx ( 2)* etween 6. Dumell pec fly with 90 sec. rest etween 7. Dumell triceps skull crusher CARDIO CONDITIONING 4 5 or 6 ech side etween ech direction with 90 sec. rest etween ech side etween ech side etween 3 mx ( 1)* etween with 90 sec. rest etween 4 5 or 6 ech side etween ech direction with 90 sec. rest etween ech side etween ech side etween 2 mx with 90 sec. rest etween with 90 sec. rest etween SMIT**: tredmill 5 7 running t top speed for sec. with 60 sec. rest etween (pge 28) MCP***: unilterl leg complex 1 or 2 with 2 min. rest etween (pge 34) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) Performnce nd Muscle Workout Progrm 2 325

336 Performnce nd Muscle Workout Progrm 3 TABLE 12.8 Performnce nd Muscle Progrm 3: Workout A Pulling SPEED 1. Medicine-ll step nd overhed throw (3 4 kg or ls.) 1. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) STRENGTH 2. One-rm compound cle row SIZE 3. Fighter s cle lt pull-down 4. Cle compound stright-rm pulldown 5. Wide-elow suspension row 5. Suspension iceps curl CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining. Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 6 ech side etween pired or ech side with 90 sec. rest etween ech side with sec. rest etween with sec. rest etween 4 5 or 6 ech side etween pired 4 or ech side with 90 sec. rest etween 2 14 or 15 ech side with sec. rest etween with sec. rest etween with sec. rest etween pired MCP*: Six-min. odyweight complex 2 or 3 with 2 min. rest etween (pge 32) with sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 4 5 or 6 ech side etween pired 4 or ech side with 90 sec. rest etween ech side with sec. rest etween with sec. rest etween with sec. rest etween pired SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) 326

337 TABLE 12.9 Performnce nd Muscle Progrm 3: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Brod jump or 5 3 or 4 etween STRENGTH 2. Brell Romnin dedlift 2. Stility-ll stir-thepot SIZE 3. Angled rell cross-shoulder reverse lunge 3. Angled rell tight rinow 4 or 5 3 or 4 etween in ech direction with 2 min. rest etween pired or 15 ech side ech side with sec. rest etween pired 4. Bulgrin split squt nd Romnin dedlift comintion 4. Reverse crunch* or 15 with sec. rest etween pired 5. One-leg dumell ench hip thrust in ech direction with 2 min. rest etween pired 4 or 5 3 or 4 etween in ech direction with 2 min. rest etween pired ech side ech side ech side with sec. rest etween pired ech side with sec. rest etween pired ech side ech side ech side ech side with 60 sec. rest etween with sec. rest etween pired ech side with 60 sec. rest etween with sec. rest etween pired ech side with 60 sec. rest etween 6. Mchine leg press *There is n inverse reltion etween the mount of reps indicted nd the weight you ll use s n nchor, s the hevier the nchor the esier the exercise ecomes. Use the lightest dumell, kettleell, or medicine ll s n nchor on the dys you perform 6 to 8 reps, nd use the heviest nchor on the dys you perform 15 to 20 reps. Performnce nd Muscle Workout Progrm 3 327

338 Performnce nd Muscle Workout Progrm 3 TABLE Performnce nd Muscle Progrm 3: Workout C Pushing SPEED 1. Medicine-ll step nd push throw (3 4 kg or ls.) degree squt jump with cross-rm drive STRENGTH 2. One-rm push-up or one-rm cle press Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 3 ech direction with 90 sec. rest etween pired 85, 84 4 or or 4 or ech side etween SIZE 3. Angled rell press with sec. rest etween 4. Incline rell ench press 5. Dumell front-hold overhed press 5. Cle triceps rope extension CARDIO CONDITIONING *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with sec. rest etween 4 2 or 3 ech direction with 90 sec. rest etween pired 4 or or 4 or ech side etween with sec. rest etween with sec. rest etween 4 2 or 3 ech direction with 90 sec. rest etween pired 4 or or 4 or ech side etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired SMIT*: shuttle run 250 yd. 4 or 5 with 2.5 min. rest etween (pge 25) with 60 sec. rest etween pired MCP**: unilterl frmer s-wlk complex 2 or 3 with 2 min. rest etween (pge 59) with 60 sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 328

339 TABLE Performnce nd Muscle Progrm 4: Workout A Pulling SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Rope slm Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) STRENGTH 3. One-rm freestnding dumell row SIZE 4. Wide-grip rell ent-over row or 6 ech side etween pired or ech side with 90 sec. rest etween with sec. rest etween 5. Lt pull-down with sec. rest etween 6. Dumell iceps curl 6. Dumell shoulder A CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining. 4 5 or 6 ech side etween pired 4 or ech side with 90 sec. rest etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired MCP*: Four-min. rope complex 2 or 3 with 2 3 min. rest etween (pge 47) with 60 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) 4 5 or 6 ech side etween pired 4 or ech side with 90 sec. rest etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired SMIT**: tredmill 5 7 running t top speed for sec. with 60 sec. rest etween (pge 28) Performnce nd Muscle Workout Progrm 4 329

340 Performnce nd Muscle Workout Progrm 4 TABLE Performnce nd Muscle Progrm 4: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Workouts 3 nd yrd dsh with 60 sec. rest etween STRENGTH 2. Brell sumo dedlift 2. Stility-ll pike rollout SIZE 3. One-leg 45-degree cle Romnin dedlift 3. Stility-ll plte crunch 4. Dumell fighter s lunge 4. One-rm dumell frmer s wlk 5. Mchine seted hmstring curl 5. Mchine leg extension 5 8 with 60 sec. rest etween with 2 min. rest etween pired with 2 min. rest etween pired 5 8 with 60 sec. rest etween with 2 min. rest etween pired ech side ech side ech side with 60 sec. rest etween pired or 15 ech side sec. ech side with 60 sec. rest etween pired with 60 sec. rest etween pired with 60 sec. rest etween pired ech side ech side 4 30 sec. ech side with 60 sec. rest etween pired with 60 sec. rest etween pired with 60 sec. rest etween pired 3 45 sec. ech side with 60 sec. rest etween pired with 60 sec. rest etween pired 330

341 TABLE Performnce nd Muscle Progrm 4: Workout C Pushing SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Medicine-ll horizontl punch throw (3 4 kg or ls.) 1. Lterl ound ech side etween pired STRENGTH 2. One-rm dumell rottionl push press SIZE 3. Angled rell rottionl push press 4. Box crossover push-up or 5 ech side 4 4 or 5 ech side 4 4 or 5 ech side ech side etween or 6 ech side with sec. rest etween 86 4 mx ( 2)* with sec. rest etween ech side etween pired ech side etween 3 8 or 9 ech side with sec. rest etween 3 mx ( 1)* with sec. rest etween ech side etween pired ech side etween 2 11 or 12 ech side with sec. rest etween 2 mx with sec. rest etween 5. Dumell pec fly Dumell triceps skull crusher CARDIO CONDITIONING with 60 sec. rest etween pired SMIT**: gsser 1 3 with 3 4 min. rest etween (pge 26) with 60 sec. rest etween pired MCP***: leg complex 2 3 with 2 min. rest etween (pge 37) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 60 sec. rest etween pired Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) Performnce nd Muscle Workout Progrm 4 331

342 Performnce nd Muscle Workout Progrm 5 TABLE Performnce nd Muscle Progrm 5: Workout A Pulling SPEED 1. Medicine-ll rinow slm (3 4 kg or ls.) 1. Medicine-ll shotput throw (3 4 kg) Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 4 ech side 5 3 or 4 ech side 5 3 or 4 ech side or 4 ech side etween pired STRENGTH 2. Angled rell press ech side etween SIZE 3. Smith-r underhnd-grip row or suspension row 4. Cle compound stright-rm pulldown 128, with sec. rest etween with sec. rest etween 5. EZ-Br iceps curl with sec. rest etween 5. Bent-over dumell shoulder fly CARDIO CONDITIONING *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with 60 sec. rest etween pired MCP*: weight-plte push yd. with 90 sec. rest etween (pge 50) 4 3 or 4 ech side etween pired ech side etween with sec. rest etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 4 3 or 4 ech side etween pired ech side etween with sec. rest etween with sec. rest etween with sec. rest etween with 60 sec. rest etween pired SMIT**: shuttle run 300 yd. 2 or 3 with 3 min. rest etween (pge 25) 332

343 TABLE Performnce nd Muscle Progrm 5: Workout B Lower Body nd Core SPEED 1. Lterl power shuffle STRENGTH 2. Brell hyrid dedlift 2. Leg lowering with nd SIZE 3. One-leg offset trveling lunge 3. Rollout exercise vrition indicted 4. Dumell nterior lunge 4. Low-to-high cle chop 5. Leg-curl exercise vrition indicted Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd in ech direction with sec. rest etween in ech direction with sec. rest etween with 2 min. rest etween pired with 2 min. rest etween pired in ech direction with sec. rest etween with 2 min. rest etween pired ech side ech side ech side 204, 208, 208 Stility-ll rollout with sec. rest etween pired or 15 ech side or 15 ech side with sec. rest etween pired 184, 184, 178 Stility-ll leg curl with 60 sec. rest etween 6. Brell clf rise with 60 sec. rest etween Medicine-ll wlkout with sec. rest etween pired Arm wlkout with sec. rest etween pired ech side ech side ech side with sec. rest etween pired One-leg stility-ll leg curl with 60 sec. rest etween with 60 sec. rest etween ech side with sec. rest etween pired Hip thrust hmstring curl como with 60 sec. rest etween with 60 sec. rest etween Performnce nd Muscle Workout Progrm 5 333

344 Performnce nd Muscle Workout Progrm 5 TABLE Performnce nd Muscle Progrm 5: Workout C Pushing SPEED 1. Medicine-ll horizontl punch throw (3 4 kg or ls.) Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 5 4 or 5 ech side 1. Power skip or ech leg with 90 sec. rest etween pired STRENGTH 3. Angled rell press ech side etween SIZE 4. Dumell ench press with 90 sec. rest etween 5. Push-up lock-off 86 4 mx ( 2)* ech side with sec. rest etween 6. Dumell side shoulder rise 6. Suspension triceps skull crusher CARDIO CONDITIONING 4 or 5 4 or 5 ech side 4 or ech leg with 90 sec. rest etween pired ech side etween with 90 sec. rest etween 3 mx ( 1)* ech side with sec. rest etween 4 or 5 4 or 5 ech side 4 or ech leg with 90 sec. rest etween pired ech side etween with 90 sec. rest etween 2 mx ech side with sec. rest etween with 60 sec. rest etween pired SMIT**: rower 4 6 of secs. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with 60 sec. rest etween pired MCP***: oxing nd kickoxing with hevy g min. rounds with 90 sec. rest etween rounds (pge 30) *( 2) mens to stop the set two reps efore filure nd ( 1) mens to stop the set one rep efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with 60 sec. rest etween pired Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 334

345 Performnce nd Muscle Workout Progrms (2 dys per week) Although I recommend trining t lest three times per week, you cn still get positive results if your schedule llows only two trining dys per week. Designed to meet tht need, the following progrms re lterntive versions of the progrms provided in the preceding sections of the chpter. Ech of the following three progrms consists of two workouts: workout A nd workout B. Workout A focuses on pulling nd pushing exercises, nd workout B focuses on lower-ody nd core exercises. Perform the workouts in ech progrm six times efore moving on to new progrm. In other words, if you re trining twice per week, use the sme progrm for six weeks efore switching to the next progrm nd performing tht one for nother six weeks nd so on. In ech of the following progrms, workout B (lower ody nd core) is lmost identicl to the corresponding workout in the preceding sections, with the exception of n dditionl exercise ppliction in the speed ctegory. On the other hnd, the version of workout A used in these progrms is comintion of the corresponding workout A nd workout C in the preceding sections. Therefore, lthough they feture exercises lso found in the preceding sections, ech workout A presented here involves performing severl more exercises. 335

346 Two-Dy Performnce nd Muscle Workout Progrm 1 TABLE Two-Dy Performnce nd Muscle Progrm 1: Workout A Pulling/Pushing SPEED 1. Medicine-ll step nd overhed throw (3 4 kg or ls.) 1. Medicine-ll frontscoop horizontl throw (3 5 kg or ls.) 1c. Medicine-ll verticl squt push throw (3 5 kg) STRENGTH Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or or or or 5 5 or 6 ech side 73 4 or with 90 sec. rest etween tri- 4 or 5 5 or 6 ech side 4 or with 90 sec. rest etween tri- 4 or 5 5 or 6 ech side 4 or with 90 sec. rest etween tri- 2. One-rm cle row ech side ech side ech side 2. Angled rell rottionl push press ech side etween pired ech side etween pired ech side etween pired SIZE 3. One-rm cle press ech side ech side ech side 3. Bent-over dumell shoulder fly with sec. rest etween pired 4. Push-up lock-off 86 4 mx ( 2)* ech side 4. Wide-grip seted row with sec. rest etween pired 5. Dumell iceps curl 5. Dumell triceps skull crusher 6. Dumell side shoulder rise CARDIO CONDITIONING with sec. rest etween pired 3 mx ( 1)* ech side with sec. rest etween pired with 60 sec. rest etween pired with 60 sec. rest etween SMIT**: shuttle run 250 yd. 4 or 5 with 2.5 min. rest etween (pge 25) with 60 sec. rest etween pired with 60 sec. rest etween MCP***: unilterl leg complex 1 or 2 with 2 min. rest etween (pge 34) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol with sec. rest etween pired 2 mx ech side with sec. rest etween pired with 60 sec. rest etween pired with 60 sec. rest etween Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) 336

347 TABLE Two-Dy Performnce nd Muscle Progrm 1: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd yrd dsh Medicine-ll downwrd-chop throw (3 4 kg or ls.) STRENGTH ech side with 60 sec. rest etween pired ech side with 60 sec. rest etween pired 2. Trp-r squt A snil with 2 min. rest etween pired SIZE 3. One-leg one-rm dumell Romnin dedlift ech side 3. Dumell plnk row or 15 ech side with sec. rest etween pired 4. Bench step-up ech side 4. Leg lowering with nd* degree hip extension with sec. rest etween pired with 60 sec. rest etween 6. Brell clf rise with 60 sec. rest etween CARDIO CONDITIONING Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) with 2 min. rest etween pired ech side with 60 sec. rest etween pired with 2 min. rest etween pired ech side ech side ech side with sec. rest etween pired ech side with sec. rest etween pired ech side ech side with sec. rest etween pired with 60 sec. rest etween with 60 sec. rest etween SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with sec. rest etween pired with 60 sec. rest etween with 60 sec. rest etween MCP***: ilterl frmer s-wlk complex 2 or 3 with 2 min. rest etween (pge 57) *There is n inverse reltion etween the mount of reps indicted nd the resistnce lod of nd you use or how fr you extend your legs. Extend your legs the frthest you cn control on the dys you perform 6 to 8 reps or use the heviest nd, nd use the lightest nd or don t extend your legs out s fr on the dys you perform 15 to 20 reps. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. Two-Dy Performnce nd Muscle Workout Progrm 1 337

348 Two-Dy Performnce nd Muscle Workout Progrm 2 TABLE Two-Dy Performnce nd Muscle Progrm 2: Workout A Pulling nd Pushing SPEED 1. Medicine-ll rinow slm (3 4 kg or ls.) 1. Medicine-ll sidescoop digonl throw (3 5 kg or ls.) 2. Lterl power shuffle STRENGTH 3. One-rm freestnding dumell row 3. One-rm dumell rottionl push press SIZE 4. Angled rell rottionl push press 4. Two-rm dumell ent-over row Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or 4 ech side 5 3 or 4 ech side 5 3 or 4 ech side or 5 ech side etween pired ech direction with 90 sec. rest etween 4 4 or 5 ech side etween pired ech direction with 90 sec. rest etween 4 4 or 5 ech side etween pired ech direction with 90 sec. rest etween ech side ech side ech side ech side etween pired ech side etween pired ech side etween pired ech side ech side 4 5 or 6 ech side with 90 sec. rest etween pired with 90 sec. rest etween pired with 90 sec. rest etween pired 5. Close-grip push-up 95 3 mx ( 1)* 2 mx 4 mx ( 2)* 5. Pull-up or lt pull-down 120, with 90 sec. rest etween pired with 90 sec. rest etween pired 6. Cle iceps curl Rope Fce Pull c. Cle triceps rope extension CARDIO CONDITIONING with sec. rest etween tri- MCP**: Six-min. ody-weight complex 2 or 3 with 2 min. rest etween (pge 32) with sec. rest etween tri- Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) *( 1) mens to stop the set one rep efore filure; ( 2) mens to stop two reps efore filure. **MCP = metolic conditioning protocol. ***SMIT = suprmximl intervl trining with 90 sec. rest etween pired with sec. rest etween tri- SMIT***: gsser 1 3 with 3 4 min. rest etween (pge 26) 338

349 TABLE Two-Dy Performnce nd Muscle Progrm 2: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd yrd shuttle with 60 sec. rest etween 2. Dedlift jump with rm drive or with 90 sec. rest etween 4 8 with 60 sec. rest etween 4 or with 90 sec. rest etween 4 8 with 60 sec. rest etween 4 or with 90 sec. rest etween STRENGTH 3. Brell hyrid dedlift One-rm plnk sec. ech rm with 2 min. rest etween sec. ech rm with 2 min. rest etween pired sec. ech rm with 2 min. rest etween pired pired SIZE 4. Lterl lunge with cross-ody rech or 15 ech side ech side ech side 4. Stility-ll plte crunch 5. Elevted rell reverse lunge 5. Stility-ll dominl exercise indicted 6. Leg-curl exercise vrition indicted with sec. rest etween pired or 15 ech side 204, 206, , 184, 178 Stility-ll knee tuck with sec. rest etween pired Stility-ll leg curl with 60 sec. rest etween 7. Brell clf rise with 60 sec. rest etween CARDIO CONDITIONING Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) *SMIT = suprmximl intervl trining. **MCP = metolic conditioning protocol with sec. rest etween pired with sec. rest etween pired ech side ech side Stility-ll pike rollck with sec. rest etween pired One-leg stility-ll leg curl with 60 sec. rest etween with 60 sec. rest etween SMIT*: tredmill 5 7 running t top speed for sec. with 60 sec. rest etween (pge 28) Stility-ll pike with sec. rest etween pired Hip thrust hmstring curl como with 60 sec. rest etween with 60 sec. rest etween MCP**: oxing nd kickoxing with hevy g min. rounds with 60 sec. rest etween rounds (pge 30) Two-Dy Performnce nd Muscle Workout Progrm 2 339

350 Two-Dy Performnce nd Muscle Workout Progrm TABLE Two-Dy Performnce nd Muscle Progrm 3: Workout A Pulling nd Pushing SPEED 1. Medicine-ll step nd overhed throw (3 4 kg or ls.) 1. Medicine-ll sidescoop horizontl throw (3 5 kg or ls.) 1c. Medicine-ll step nd push throw (3 4 kg) STRENGTH 2. One-rm compound cle row 2. One-rm push-up or one-rm cle press Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd or or or or 5 5 or 6 ech side 77 4 or with 2 min. rest etween tri or ech side 85, 84 4 or or 4 or ech side with sec. rest etween pired SIZE 3. Angled rell press ech side 3. Fighter s cle lt pull-down 4. Dumell front-hold overhed press 4. Cle compound stright-rm pulldown 5. Wide-elow suspension row 5. Suspension iceps curl 5c. Suspension triceps skull crusher ech side with sec. rest etween pired 4 or 5 5 or 6 ech side 4 or with 2 min. rest etween tri- 4 or ech side 4 or or 4 or ech side with sec. rest etween pired 4 or 5 5 or 6 ech side 4 or with 2 min. rest etween tri- 4 or ech side 4 or or 4 or ech side with sec. rest etween pired ech side ech side 2 14 or 15 ech side with sec. rest etween pired with sec. rest etween pired with sec. rest etween pired with sec. rest etween tri- CARDIO CONDITIONING MCP*: leg complex 2 or 3 with 2 min. rest etween (pge 37) *MCP = metolic conditioning protocol. **SMIT = suprmximl intervl trining with sec. rest etween tri- Stedy-stte crdio: ellipticl triner or upright ike min. (pge 29-30) ech side with sec. rest etween pired with sec. rest etween pired with sec. rest etween tri- SMIT**: shuttle run 300 yd. 2 or 3 with 3 min. rest etween (pge 25)

351 TABLE Two-Dy Performnce nd Muscle Progrm 3: Workout B Lower Body nd Core SPEED Pge Dys 1 nd 4 Dys 2 nd 5 Dys 3 nd 6 1. Brod jump or 5 3 or 4 etween degree squt jump with cross-rm drive STRENGTH 3. Brell Romnin dedlift 3. Stility-ll stir-thepot SIZE 4. Angled rell cross-shoulder reverse lunge 4. Angled rell tight rinow 5. Bulgrin split squt nd Romnin dedlift comintion or 3 ech direction with 90 sec. rest etween 4 or 5 3 or 4 etween 4 2 or 3 ech direction with 90 sec. rest etween in ech direction with 90 sec. rest etween pired or 15 ech side or 15 ech side with sec. rest etween pired or 15 ech side 5. Reverse crunch* with sec. rest etween pired 6. One-leg dumell ench hip thrust ech side with 60 sec. rest etween 7. Mchine leg press with 90 sec. rest etween CARDIO CONDITIONING Stedy-stte crdio: risk wlking outside or on tredmill min. (pge 29) in ech direction with 90 sec. rest etween pired 4 or 5 3 or 4 etween 4 2 or 3 ech direction with 90 sec. rest etween in ech direction with 90 sec. rest etween pired ech side ech side ech side with sec. rest etween pired ech side with sec. rest etween pired ech side ech side with sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween SMIT**: rower 4 6 of sec. s fst s possile with 90 sec. to 2 min. rest etween (pge 28) with sec. rest etween pired ech side with 60 sec. rest etween with 90 sec. rest etween MCP***: unilterl frmer s-wlk complex 2 or 3 with 2 min. rest etween (pge 59) *There is n inverse reltion etween the mount of reps indicted nd the weight you ll use s n nchor, s the hevier the nchor the esier the exercise ecomes. Use the lightest dumell, kettleell, or medicine ll s n nchor on the dys you perform 6 to 8 reps, nd use the heviest nchor on the dys you perform 15 to 20 reps. **SMIT = suprmximl intervl trining. ***MCP = metolic conditioning protocol. 341 Two-Dy Performnce nd Muscle Workout Progrm 3

352 342 Building Muscle nd Performnce At this point in the ook, you ve een provided with vriety of functionl-spectrum workout progrms for emphsizing muscle, emphsizing performnce, or pursuing lnced mix of the two. And, you ve lso een provided with the simple rtionle ehind the orgniztion of ech workout progrm. As result, you now know how to design your own, ongoing functionl-spectrum progrms for performnce trining, muscle trining, nd lnced trining. Your understnding of the concepts nd techniques presented in this ook shows you the power of the functionl-spectrum trining system. It is progrmming model tht enles gret trining nd conditioning ecuse it gives you simple pth for effectively nd efficiently designing exercise progrms to trin oth your hustle nd your muscle. All tht s left is to help you understnd how to customize your functionl-spectrum trining workouts to est fit you so tht the exercises you include hold up on the trining floor. Tht s exctly wht the next chpter does!

353 13 Customizing Progrms for Personl Results Whether you re using the workout progrms provided in this ook or designing your own workouts sed on the trining concepts nd techniques you ve lerned here, it's crucil tht you know how to personlize workouts to est fit you. Regrdless of your trining gol, the process of personlizing your workouts hinges on five key fctors: your ility, your injuries nd limittions, the two C s (comfort nd control), your trining environment, nd the principle of specificity. To use these fctors to your dvntge, pply the following guidelines. Adpt Exercises Bsed on Your Aility One of the iggest trining mistkes, mde often y triners nd coches, involves trying to fit the individul to the exercise insted of fitting the exercise to the individul. For exmple, mny personl triners nd strength coches ttempt to fit everyone into the mold of performing dedlifts in the conventionl style with rell. Though well intentioned, this pproch is misguided. Given the nturl vritions etween humn eings, it doesn t mke sense to led people to elieve tht, just ecuse some individuls cn perform the conventionl-style rell dedlift, everyone should e le to perform tht sme movement in the sme mnner. Indeed, tking one-size-fits-ll pproch to dedlifting, or ny other exercise, not only ignores the ovious physiologicl differences etween humns, ut lso cn e dngerous. Sure, we re ll prt of the humn species, just like ll mkes nd models of cr, truck, nd vn re prt of the ctegory tht we refer to s vehicles. But, s with vehicles, humns come in ll shpes nd sizes; your own size nd shpe re determined y your structure, which in turn determines function. For exmple, Mini Cooper nd minivn re mde up of the sme sic prts (e.g., four wheels, two xles) nd cn perform the sme sic driving functions (e.g., go forwrd nd ckwrd, turn right nd left, stop nd strt). But you d never expect Mini Cooper to drive nd hndle in the sme wy s minivn ecuse of the different wys in which their (sme) sic prts re put together. This is exctly why it s unrelistic to expect guy who s uilt like n Americn footll running ck to move in the sme wy s guy uilt like linemn. Grnted, oth cn chnge levels, run, push, pull, twist, nd so on; however, they perform the movements in different wys sed on their differing structures. Becuse of these individul vritions in the wys tht humns move, no given exercise cn exctly 343

354 344 Building Muscle nd Performnce mtch everyone s movements. Therefore, ech person must choose the prticulr exercise vritions tht est fit how he or she moves. In the cse of the dedlift exercise, ecuse we ll come in different shpes nd sizes, it s smrtest to choose dedlift style nd vrition nd plenty re provided in chpter 6 tht fits you, rther thn trying to fit yourself to specific type of dedlift. Depending on individul ility, some people cn use severl dedlift vritions nd styles, wheres other people re more limited in the options tht they cn use sfely. For exmple, some people sed on their unique structure, ility, or injury history my e unle to mintin the ck rch needed to optimize spinl stility when performing the Romnin dedlift with rell. Others my e le to mintin the rch ut experience ck issues when doing so. However, such individuls my e le to disply etter spinl control or do so without experiencing ck issues when performing hyrid dedlifts or sumo dedlifts. These styles offer slightly different joint positioning, due to wider stnce nd more upright torso position, tht my e more conducive to given person s unique structure, ility, or injury history. This ook provides multitude of exercise vritions not only to diversify your trining ut lso to mke note of the vritions of norml in the wy tht humns move. Some exercises just don t fit well with certin odies. We ll move it differently, sed on size nd shpe, which is dictted y ech person s unique skeletl frmework nd ody proportions. In ddition, injury, loss of crtilge, nd nturl degenertive processes in joints (e.g., rthritis) cn influence how we move. For these resons, trying to fit every person to the sme exercise movement is potentilly dngerous. If doing so goes ginst n individul s movement cpility, it could cuse new prolem or excerte n existing one. Work Around Not Through Injuries nd Limittions If n exercise hurts you for whtever reson find modifiction or n lterntive tht doesn t hurt. Now, we re not tlking here out the senstion ssocited with muscle ftigue. We re tlking out ches nd pins tht exist outside the gym or flre up when you perform certin movements. Such prolem res my simply need time to hel through rest, or they my e injuries compromised res of your ody tht cn no longer tolerte the sme level of lod nd do not improve. Either wy, you re not helping the sitution y trining through pin. Although this fct should e ovious, mny people re stuorn nd use exercises tht cuse them pin prctice tht is often the product of hving more ego thn rins. Continuing to perform exercises tht cuse you pin could very well mke things worse nd led to further dmge, which could chnge pinful re from something you cn esily trin round to something tht s more deilitting. In short, don t trin through pin; trin round it. So, wht if you cn't squt ecuse you hve um knees? Wht if you cn't do ench presses or overhed lifts ecuse of lingering shoulder injuries? Wht if your d ck mkes rell dedlifts d ide? Over the yers, I've worked on these issues with lots of people t ll fitness levels, nd I've developed list of lterntive exercises tht helped them get igger nd stronger. I do this with concept tht I refer to s joint-friendly trining. Drwing on tht experience, I m providing you here with list of joint-friendly trining exercises tht you cn use to work round sensitive spots nd still mke gins

355 Customizing Progrms for Personl Results 345 in muscle nd performnce! Before getting into specific exercises, however, it s time to wve the oligtory cution flg: Before switching out n exercise provided in the workout progrms for one listed here, mke sure tht the ches nd pins you hve ren't cused y either suoptiml exercise techniques or too much trining with too little recovery. PROBLEM Knee issues tht re ggrvted y trditionl-style squts nd lunges SOLUTION Try the following lower-ody exercises to uild stronger legs with d knees. One-leg one-rm dumell Romnin dedlift (pge 149) One-leg 45-degree cle Romnin dedlift (pge 150) One-leg one-rm ngled rell Romnin dedlift (pge 151) Lterl lunge with cross-ody rech (pge 152) Brell Romnin dedlift (pge 156) Brell hyrid dedlift (pge 158) Brell good morning (pge 162) Dumell nterior lunge (pge 172) Weight-sled push (pge 173) Weight-sled forwrd pull (pge 174) Weight-sled lterl pull (pge 176) One-leg dumell ench hip thrust (pge 177) Hip-thrust hmstring-curl como (pge 178) One-leg hip-thrust hmstring curl como (pge 178) One-leg hip lift (pge 179) Low lterl mini-nd shuffle (pge 180) Lterl mini-nd shuffle (pge 180) Supine hip-ridge mrch with mini nd (pge 181) 45-degree hip extension (pge 182) Nordic hmstring curl (pge 183) Stility-ll leg curl (pge 184) One-leg stility-ll leg curl (pge 184) Glute-hm roller leg curl (pge 185) Mchine seted hmstring curl (pge 186) PROBLEM Bck issues tht prevent you from loding your spine with rell or trp r on squts nd dedlifts SOLUTION Try the following lower-ody exercises to uild stronger legs despite d ck. One-leg 45-degree cle Romnin dedlift (pge 150) One-leg elevted offset reverse lunge (pge 153) One-leg offset trveling lunge (pge 154) Angled rell cross-shoulder reverse lunge (pge155) Golet squt (pge 164)

356 346 Building Muscle nd Performnce Mchine leg press (pge 165) One-leg knee-tp squt (pge 166) Bulgrin split squt (pge 167) Dumell reverse lunge (pge 169) Elevted dumell reverse lunge (pge 169) Dumell fighter s lunge (pge 170) Trveling lunge (pge 171) Bench step-up (pge 172) Weight-sled push (pge 173) Weight-sled forwrd pull (pge 174) Weight-sled ckwrd pull (pge 175) Weight-sled lterl pull (pge 176) One-leg dumell ench hip thrust (pge 177) Hip thrust hmstring-curl como (pge 178) One-leg hip thrust hmstring curl como (pge 178) One-leg hip lift (pge 179) Lterl mini-nd shuffle (pge 180) Low lterl mini-nd shuffle (pge 180) Supine hip-ridge mrch with mini nd (pge 181) Stility-ll leg curl (pge 184) Glute-hm roller leg curl (pge 185) Mchine seted hmstring curl (pge 186) Mchine leg extension (pge 187) PROBLEM An injury or limittion tht puts unwnted stress on the shoulder joint during trditionl-style press-type movements (e.g., ench press, overhed press) SOLUTION Try the following pushing exercises to work round shoulder issues. Angled rell press (pge 82) Angled rell rottionl push press (pge 83) Hevy-nd step nd press (pge 96) One-rm cle press (pge 84) Rememer, these re options to experiment with to see if you re le to perform them without pin. Certin injuries re more limiting thn others, nd there re no gurntees s to which, if ny, of these exercises will work for you. Sometimes joint hs n issue tht prevents person from doing much of nything with it. Tht s oky, s long s you work round it nd focus more on exercising the rest of your ody. If you re not limited y injury, ches, or pins, joint-friendly exercises cn help you mintin tht winning strek. Not only re they esier on your most vulnerle joints, ut lso they provide new nd chllenging wys to uild muscle nd improve your strength, thleticism, nd work cpcity. Tht s why they re included in the functionl-spectrum trining system nd integrted into mny of the workout progrms provided in this ook.

357 Customizing Progrms for Personl Results 347 Use the Two C s When Selecting Exercises You hve wide vriety of exercise options to choose from in the pushing, pulling, lower-ody, nd core trining chpters of this ook. Therefore, if, sy, certin pulling exercise hurts you, simply experiment with other pulling options provided in the sme exercise ctegory until you find one tht you cn do without discomfort. When selecting exercises whether you hve limittions or not use the following two simple criteri to mke effective choices. Comfort The movement is pin free, feels nturl, works within your current physiology, nd so on. Control You cn execute the movement technique nd ody positioning s indicted in the exercise description. For exmple, when squtting, you disply good knee nd spinl lignment throughout nd use smooth, delierte movement. Agin, when we tlk out discomfort in this context, we re not tlking out the senstion ssocited with muscle ftigue or feeling the urn. Rther, we re tlking out ches nd pins tht exist outside the gym or flre up when you perform certin movements. To llow for comfort nd control, you my need to modify (shorten) the rnge of motion or djust the hnd or foot plcement of prticulr exercise to fit your current ility to honor the joint lignment cues provided in the exercise description. In ddition, in some cses, you my just hve to void certin exercises nd emphsize other options. Work Within Your Trining Environment There s n old sying tht good crftsperson never lmes the tools. This perspective pplies perfectly to the trining nd conditioning ren ecuse we re not lwys le to use ll of the exercise equipment we d like to. We my e limited, for exmple, due to eing in crowded gym or y trining t home or in smll hotel gym with limited equipment nd spce. The workout progrms provided in the preceding chpters hve een designed with the ig-ox gym memer in mind. For instnce, they group exercises requiring immoile equipment (e.g., squt rck or mchine) with exercises using moile equipment (e.g., dumells, resistnce nds). This mixture enles you to ring the moile equipment to the immoile equipment nd remin there without hving to wlk ll over the gym nd lose the equipment you re using to nother memer. You cn use this sme strtegy when designing your own functionl-spectrum trining workouts. Of course, some trining environments contin limited spce or equipment nd therefore re not conducive to performing certin exercises included in the progrms provided in this ook. In such cses, simply djust the progrm y sustituting nother exercise option from the sme ctegory tht etter fits with your trining environment. In most res of life, success involves mking good djustments, nd this ook provides you with more thn enough exercise options to djust to ny trining environment. Use the Principle of Specificity If you wnt to ecome more explosive (i.e., improve movement speed), use explosive exercises (i.e., totl-ody power exercises). If you wnt to improve strength, incorpo-

358 348 Building Muscle nd Performnce A Word on Nutrition It s no secret tht wht you et ffects not only your overll helth ut lso your trining results. Therefore, in order to help you chieve the est results from the trining concepts nd techniques provided in this ook nd to help mximize your overll helth I offer the following simple nutritionl guidelines: Et mostly foods sed on fruits nd vegetles nd on high-qulity mets, eggs, nd fish (or protein sustitutes, for vegetrins nd vegns). Limit your intke of refined foods, simple sugrs, hydrogented oil, nd lcohol. And don t overet. If you strt y focusing on the qulity of the foods you et emphsizing fruits, vegetles, high-qulity proteins you ll likely end up tking in fewer clories without even counting them. Indeed, when it comes to clories, the esiest pproch is to first emphsize the qulity (i.e., nutrient density) of the foods you et rther thn the quntity (i.e., the numer of clories) nd see where tht gets you. It spells success for most people ecuse fruits, veggies, nd len proteins re generlly lower in clories thn re fst food nd cndy. You don t just wnt to e well fed; you wnt to e well nourished. Sometimes it seems tht contrdictory scientific conclusions out nutrition pper lmost dily. However, if you scrutinize them, remin skepticl of mgic nd mircle clims, nd void eing tken in y mrketing hype, you will see tht most legitimte studies mount to no more thn tinkering with the sic nutritionl principles nd simple dvice tht I ve provided here. rte some trining with hevier lods. This is specificity of dpttion. If you wnt to improve your rottionl ility for rotry-oriented sport, use vriety of rottionl exercises t vrious speeds nd lods. This is specificity of muscle ction nd movement. Put simply, your gols ultimtely determine the exercises tht need to e prt of your workout routine. When designing your own functionl-spectrum trining progrms, if you follow the principle of specificity long with the other simple guidelines provided in this chpter you won t go wrong with your exercise pplictions. In using your chosen exercises, look for improvements in the mount of weight lifted; your qulity of movement nd efficiency; your ility to go longer nd hrder; nd your ility to recover etween. In other words, if you re trining, for exmple, to improve your strength, mke sure tht you re continully progressing y grdully working with hevier lods or performing more reps with the sme lod, during the durtion of ech workout progrm. Along with good nutrition nd good sleep, the other keys to successful trining re continued intensity, vriety, nd specificity. The functionl-spectrum trining system enles you to pply these principles in simple yet comprehensive, fully customizle progrmming frmework in order to chieve etter long-term trining results. In this ook, I ve given you everything you need to know nd nothing you don t in order to sfely nd effectively uild muscle, improve your performnce, nd get into record shpe. Better still, you now hve the tools to develop your own ongoing functionl-spectrum trining workouts tht suit oth your needs nd the limittions of your gym. My prt hs now come to n end, nd the rest depends on you. It s your turn to put these gret trining methods nd techniques into prctice nd get fter it!

359 REFERENCES Chpter 1 1. Hrmn, E. The iomechnics of resistnce exercise. In: Bechle, ER, nd Erle, RW (eds.), NSCA s Essentils of Strength Trining nd Conditioning. (3rd ed.) Chmpign, IL: Humn Kinetics; 25-55, Otsuji, T., Ae, M., nd H. Kinoshit After-effects of using weighted t on susequent swing velocity nd tters' perceptions of swing velocity nd heviness. Perceptul nd Motor Skills 94 (1): Southrd, D., nd L. Groomer Wrm-up with sell ts of vrying moments of inerti: Effect on t velocity nd swing pttern. Reserch Qurterly for Exercise nd Sport 74 (3): Brown, J.M., nd W. Gillerd Trnsition from slow to llistic movement: development of triphsic electromyogrm ptterns. Europen Journl of Applied Physiology nd Occuptionl Physiology 63 (5): Morrison, S., nd J.G. Anson Nturl gol-directed movements nd the triphsic EMG. Motor Control 3 (4): Brown, S.H., nd J.D. Cooke Movement-relted phsic muscle ctivtion. I. Reltions with temporl profile of movement. Journl of Neurophysiology 63 (3): Meyln, C., T. McMster, J. Cronin, N.I. Mohmmd, C. Rogers, nd M. Deklerk Single-leg lterl, horizontl, nd verticl jump ssessment: Reliility, interreltionships, nd ility to predict sprint nd chnge-of-direction performnce. Journl of Strength nd Conditioning Reserch 23 (4): Logn, G., nd W. McKinney The serpe effect. In Antomic Kinesiology (3rd ed.), ed. A. Lockhrt, Duuque, IA: Brown. 9. Vleeming, A., A.L. Pool-Goudzwrd, R. Stoeckrt, J.P. vn Wingerden, nd C.J. Snijders The posterior lyer of the thorcolumr fsci. Its function in lod trnsfer from spine to legs. Spine 20 (7): Sntn, J.C., F.J. Ver-Grci, nd S.M. McGill A kinetic nd electromyogrphic comprison of the stnding cle press nd ench press. Journl of Strength nd Conditioning Reserch 21 (4): Chpter 2 1. Schoenfeld, B.J The mechnisms of muscle hypertrophy nd their ppliction to resistnce trining. Journl of Strength nd Conditioning Reserch 24 (10): Adm, A., nd C.J. De Luc Recruitment order of motor units in humn vstus lterlis muscle is mintined during ftiguing contrctions. Journl of Neurophysiology 90:

360 350 References 3. Cheung, K., P. Hume, nd L. Mxwell Delyed onset muscle soreness: Tretment strtegies nd performnce fctors. Sports Medicine 33 (2): Grnt, A.C., I.F. Gow, V.A. Zmmit, nd D.B. Shennn Regultion of protein synthesis in lctting rt mmmry tissue y cell volume. Biochimic et Biophysic Act 1475 (1): Stoll, B Liver cell volume nd protein synthesis. Biochemicl Journl 287 (Pt. 1): Millr, I. D., M.C. Brer, M.A. Lomx, M.T. Trvers, nd D.B. Shennn Mmmry protein synthesis is cutely regulted y the cellulr hydrtion stte. Biochemicl nd Biophysicl Reserch Communictions 230 (2): Mitchell, C.J., et l Resistnce exercise lod does not determine trining-medited hypertrophic gins in young men. Journl of Applied Physiology 113: Sntn, J.C., F.J. Ver-Grci, nd S.M. McGill A kinetic nd electromyogrphic comprison of the stnding cle press nd ench press. Journl of Strength nd Conditioning Reserch 21 (4): Bechle, T.R., nd R.W. Erle Essentils of Strength Trining nd Conditioning. 3rd ed. Chmpign, IL: Humn Kinetics. 10. Werner, S.L., et l Reltionships etween ll velocity nd throwing mechnics in collegite sell pitchers. Journl of Shoulder nd Elow Surgery 17 (6): Rhe, M.R., et l A comprison of liner nd dily undulting periodized progrms with equted volume nd intensity for strength. Journl of Strength nd Conditioning Reserch 16 (2): Prestes, J., et l Comprison etween liner nd dily undulting periodized resistnce trining to increse strength. Journl of Strength nd Conditioning Reserch 23 (9): Mirnd, F., et l Effects of liner vs. dily undultory periodized resistnce trining on mximl nd sumximl strength gins. Journl of Strength nd Conditioning Reserch 25 (7): Simão, R., et l Comprison etween nonliner nd liner periodized resistnce trining: Hypertrophic nd strength effects. Journl of Strength nd Conditioning Reserch 26 (5): Chpter 3 1. Nel, C.M., et l Six weeks of polrized trining-intensity distriution leds to greter physiologicl nd performnce dpttions thn threshold model in trined cyclists. Journl of Applied Physiology 114 (4): Muñoz, I., et l Does polrized trining improve performnce in recretionl runners? Interntionl Journl of Sports Physiology nd Performnce 9 (2): Cicioni-Kolsky, D., C. Lorenzen, M.D. Willims, nd J.G. Kemp Endurnce nd sprint enefits of high-intensity nd supr-mximl intervl trining. Eur J Sport Sci 13(3): Zuhl, M. nd L. Krvitz. Hiit Vs. Continuous Endurnce Trining: Bttle Of The Aeroic Titns. IDEA Fitness Journl» Ferury hiit-vs-continuous-endurnce-trining-ttle-of-the-eroic-titns. 5. Mikkol, J., H. Rusko, et l Neuromusculr nd crdiovsculr dpttions during concurrent strength nd endurnce trining in untrined men. Int J Sports Med. 33(9): Hrer, M.P., et l Aeroic exercise trining induces skeletl muscle hypertrophy nd ge-dependent dpttions in myofier function in young nd older men. J Appl Physiol. 113(9): Konopk, A.R., M. Hrer Skeletl Muscle Hypertrophy fter Aeroic Exercise Trining. Exerc Sport Sci Rev. 42(2):53-61.

361 References 351 Chpter 7 1. Dominguez, R., nd R. Gdj Totl ody trining. New York: Scriner s. 2. Nuzzo, J.L., et l Trunk muscle ctivity during stility ll nd free weight exercises. Journl of Strength nd Conditioning Reserch 22 (1): Mrtuscello, J.M., et l Systemtic review of core muscle ctivity during physicl fitness exercises. J Strength Cond Res. (6): Gottschll, J.S., J. Mills, nd B. Hstings Integrtion core exercises elicit greter muscle ctivtion thn isoltion exercises.. J Strength Cond Res. 27(3): Chpter 9 1. DeFreits, J.M., et l An exmintion of the time course of trining-induced skeletl muscle hypertrophy. Europen Journl of Applied Physiology 111 (11): Seynnes, O.R., et l Erly skeletl muscle hypertrophy nd rchitecturl chnges in response to high-intensity resistnce trining. Journl of Applied Physiology 102 (1): Horwth, R., nd L. Krvitz Postctivtion potentition: A rief review. IDEA Fitness Journl 5 (5):

362 ABOUT THE AUTHOR Nick Tumminello is the owner of Performnce University Interntionl, which provides strength trining nd conditioning for thletes nd eductionl progrms for triners nd coches ll over the world. As n eductor, Tumminello hs ecome known s the triner of triners. He hs presented t interntionl fitness conferences in Norwy, Icelnd, Chin, nd Cnd. He hs een fetured presenter t conferences held y such orgniztions s the IDEA Helth & Fitness Assocition, the Ntionl Strength nd Conditioning Assocition, nd DCAC Fitness Conventions, long with teching stff trinings t fitness clus throughout the United Sttes. Tumminello holds workshops nd mentorship progrms in his hometown of Fort Luderdle, Florid. He is the uthor of Strength Trining for Ft Loss (Humn Kinetics, 2014), hs produced more thn 20 instructionl DVDs, nd is the couthor of the Ntionl Strength nd Conditioning Assocition s Progrm Design Essentils nd Foundtions of Fitness Progrmming. Tumminello is lso continuing eduction course provider for the Americn Council on Exercise, the Ntionl Acdemy of Sports Medicine, nd the Ntionl Strength nd Conditioning Assocition. Tumminello hs een fitness professionl since 1998 nd co-owned privte trining center in Bltimore, Mrylnd, from 2001 to He hs worked with vriety of exercise enthusists of ll ges nd fitness levels, including physique nd performnce thletes from the mteur to the professionl rnks. From 2002 to 2011, Tumminello ws the strength nd conditioning coch for the Ground Control MMA fight tem nd is consultnt nd expert for clothing nd equipment compnies such s Sorinex, Dynmx, Hylete, nd Reeok. Tumminello s rticles hve ppered in more thn 50 mjor helth nd fitness mgzines, including Men s Helth, Men s Fitness, Oxygen, Muscle Mg, Fitness Rx, Swet Rx, Sttus, Trin Hrd Fight Esy, Fighters Only, nd Fight! Tumminello is lso fetured contriutor to severl populr fitness trining wesites. He hs een fetured in two New York Times est-selling exercise ooks, on the front pge of Yhoo nd YouTue, nd in the ACE Personl Triner Mnul. In 2015, Tumminello ws inducted into the Personl Triner Hll of Fme. Tumminello writes populr fitness trining log t PerformnceU.net.