Explosive Medicine Ball Training Copyright Jim Smith, CSCS. All Rights Reserved

Size: px

Start display at page:

Nelson Henderson
5 years ago
Views:

1 1

2 By Jim Smith, CSCS Copyright by Jim Smith The Diesel Crew, LLC All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Jim Smith. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include a possible prison sentence upon conviction. 2

3 EXPLOSIVE MEDICINE BALL TRAINING Combat Core Bonus Advanced Torso Training for Explosive Strength and Power 3

4 The Medicine Ball Very few implements are as versatile as the medicine ball. This training tool, invented by William "Iron Duke" Muldoon, a nineteenth-century wrestling champion and boxing trainer, has been used for over 150 years by athletes of all sports and skill levels. Its versatility comes from the fact that a variety of explosive movements can be engaged and stability can be created with medicine balls in and out of the gym. Let s look at some of the other benefits. Benefits of Med Balls They are very versatile They can be thrown They can be bounced or slammed They can be utilized as an external load They can be used as an unstable surface They are portable They are not too expensive 4

5 They can be utilized for overloading many different movement patterns. These movement patterns can be fixed or more fluid improving their sport specific functionality Can be utilized by many different people of various strength or conditioning levels They improve coordination They improve deceleration, absorption, kinetic integrity and acceleration proficiency and mechanics They can be released which means the deceleration typically associated with barbell or dumbbell movements is not a limitation Teaches athletes how to be faster and more explosive Medicine balls can be heavy or light, which means their usage falls along brief ranges of the F(v) curve. They can be lifted explosively, engage a reactive expression or be utilized for endurance training. Because of this, various strength qualities can be developed. Strength Developed by Medicine Balls Muscular Endurance low intensity, long duration means, i.e. med ball lunges Power Endurance power is defined as force displayed in minimal time. Linking these expressions together can increase an athlete s power work capacity, i.e. med ball slams 5

6 Reactive Expression reactive expressions with a med ball are similar to a conventional bodyweight reactive expression with a deceleration, energy accumulation, rapid reversal of direction and accelerated. concentric contraction, i.e. med ball catch / squat and throw Speed-Strength a combination of starting strength (activation) and explosive strength (fast contraction after activation) can be developed because of the weight of the medicine ball and static starting position, i.e. med ball backward throws The medicine ball, because of its portability, can be secured and racked in a variety of ways while executing different movements. Medicine Ball Positioning locked overhead bearhug shoulder zercher shotput dynamic through a pattern, i.e. thrown* * unilateral, bilateral The volume of a training session is dependent upon the strength qualities being targeted. We don t want to sacrifice the goal just to achieve a certain amount of reps and sets. If the goal is speed and 6

7 explosiveness, when this quality diminishes during the set, stop the set. Training Goals Speed 6-8 reps / set, total reps per session Endurance reps / set, total reps per session Explosive Power reps / set, total reps per session Complex Training Following a heavy resisted conventional strength training means with an explosive exercise or vice versa, is an example of complex training. This sequence not only develops an athlete s strength and power but ultimately strives to activate or turn on the greatest number of motor units in the shortest amount of time. We can utilize medicine balls in a complex training sequence in order to realize these benefits. Some examples include: Squat Med Ball Backward Throws Deadlift Reactive Med Ball Squats Med Ball Chest Wall Passes DB Bench Press We can also change the sequence and replace the strength training means with a SPP (Specialized Physical Preparedness or sport 7

8 specific movement), an agility movement, an endurance movement in a complex and so on. You are only limited by your own creativity. Some examples include: Heavy Bag Punch Combinations Rotational Med Ball Throws Zig Zag Cone Drills Med Ball Slams Kettlebell Pullthroughs Med Ball Floor Chest Passes Batting Practice Med Ball Reverse Rotational Pattern Wall Throws Types of Medicine Balls Dynamax Used typically for carrying movements, push press movements against a wall, back and forth partner drills or for judging the depth for long duration bodyweight squats. Med Ball with Handles Typically used for rotational movements and other movements that require great control over the medicine ball. If you have a conventional med ball, nylon straps can be wrapped around it to simulate handles. 8

Rubberized Medicine Balls Can be utilized for all movements, but ideal for externally loaded bodyweight

9 Tornado / Slam Balls Used for standing or seated rotational movements, but tornado balls can also be thrown! Rubberized Medicine Balls Can be utilized for all movements, but ideal for externally loaded bodyweight movements, throws and slam exercises. GoFit Medicine Balls Small, hand-held medicine balls than can be utilized for many rotator cuff rehabilitative movements, including midintensity decelerative drills. 9

10 MEDICINE BALL ROUTINES 10

11 Sample Medicine Ball Routines Exercise Sets Reps Rest 1A) Med Ball Zercher Squats 3 8-1B) Med Ball Military Press 3 8-1C) Med Ball Overhead Lunges 3 8-1D) Med Ball Russian Twists sec Exercise Sets Reps Rest Med Ball Backward Throws sec Med Ball Plyo Push-ups sec Med Ball Unilateral Wall sec Punches Med Ball Reverse Hyper sec Sample Medicine Ball / Bodyweight Routines Exercise Sets Reps Rest 1A) Med Ball Plyo Push-ups 3 4-1B) Staggered Grip Push-ups sec 2A) Pull-ups 4 8-2B) Med Ball Backward Throws sec Exercise Sets Reps Rest 1A) Bodyweight Squats B) Med Ball Zercher Good sec Mornings 2A) Med Ball Reactive Squats 4 6-2B) Bench Step-ups sec 11

12 Sample Medicine Ball / Strength Training Routines Exercise Sets Reps Rest Barbell Squats sec Med Ball Rotational Wall sec Passes DB Split Jumps sec Pull-ups with Med Ball in Guard sec Exercise Sets Reps Rest DB Bench Press sec Med Ball Supine Chest sec Throws DB Military Press sec Roman Chair Med Ball Dribbling 3 30 sec 120 sec Sample Medicine Ball / Agility Routine Exercise Sets Reps Rest Elastic Resisted Lateral 3 Various Full Movements Both Recovery Sides 3 6 Full Recovery Med Ball Slam -> Reactive Squats Backward Zig Zag Cones 3 Various Full Recovery Med Ball Chest Throws sec 12

13 EXERCISE INDEX 13

14 LOWER BODY 14

15 Zercher Squat Front Squat 15

16 Thruster with Push-up 16

17 Thruster with Squat 17

18 Good Mornings Glute-Ham Raises (GHR) 18

19 Glute-Ham Raises Overloaded (GHR) 19

20 Dunks 20

21 Overhead Lunges Shoulder Lunges 21

22 Pullthrough to Shouldering Braced Front Squats 22

23 Two Arm Overhead Squats One Arm Overhead Squats 23

24 Shoulder Squats 24

25 Depth Jump with Backward Throw 25

26 Reactive Med Ball Squat 26

27 Reactive Med Ball Squat + Slam 27

28 UPPER BODY 28

29 Halos 29

30 Pull-ups with Med Ball in Guard Narrow Pull-ups with Med Ball in Guard 30

31 Hindu Push-ups 31

32 Abducted Wall Passes Two Arm Chest Passes against Wall 32

33 One Arm Explosive Throws Starting Strength No Rotation One Arm Explosive Throws with Rotation Two Arm to One Arm Explosive Throws with Rotation 33

34 Reactive Chest Throws 34

35 Reactive Chest Throws on Swiss Ball 35

36 Alternating Reactive Throws on Swiss Ball 36

37 One Arm Reactive Throws on Swiss Ball 37

38 One Arm Floor Explosive Throws Two Arm Floor Explosive Throws 38

39 Push-Up Variations Explosive Side to Side Push-Up Variations Narrow Push-ups 39

40 Push-Up Variations Explosive Pop-ups 40

41 Curl to Press 41

42 Throws - Low to High Sequence 42

43 Backward Throws 43

44 Partner Chest Pass to Reactive Squat 44

45 One Arm Partner Chest Pass to Reactive Squat 45

46 Soccer Throw 46

47 Rotational Throw Downs 47

48 CORE 48

49 Rockers Seated Unilateral Wall Throws 49

50 Full Range Unilateral Wall Throws 50

51 Two Arm Full Range Wall Throws 51

52 Seated Rotational Wall Throws Kneeling Rotational Wall Throws 52

53 Split Stance Rotational Wall Throws Standing Rotational Wall Throws 53

54 Partner Rotational Throw Low to Low Partner Rotational Throw Mid to Mid 54

55 Rotational Throws 55

56 Overhead Slams 56

57 Hanging Leg Lifts Russian Twists 57

58 Russian Twists - Feet Elevated Swiss Ball Rotations 58

59 Swiss Ball Transverse Deceleration Throws 59

60 Swiss Ball Horizontal Deceleration Throws 60

61 Partner Rotational Passes 61

62 Homemade Tornado Ball - Rotational Slams (Medicine ball placed inside sandbag) 62

63 V-ups V-ups with Medicine Ball Passing 63

64 Guard Punches (can also be done with elastic bands) Decline Overhead Sit-ups 64

65 Decline Front Sit-ups Decline Rotational Sit-ups - Shoulder 65

66 Decline Rotational Sit-ups - Chest Decline Sit-ups - Chest 66

67 Decline Partner Tosses Decline Rotational Partner Tosses 67

68 Inverted Rotational Sit-ups (can also be done with gravity boots) Back Extensions 68

69 Rotational Back Extensions (Can also be thrown) Back Extension Two Arm Dribbling 69

70 Back Extension One Arm Dribbling Back Extension Deceleration Drops 70

71 Back Extension Scarecrows 71

72 The Conclusion 72

73 Conclusion Medicine balls are a versatile tool for your athletes. Remember, as always, they are only one tool. There are many. Use them for their purpose, but be comprehensive in your training protocols. Medicine balls will enhance your athlete s abilities to move quickly and create explosive power and should be a supplement to maximal, dynamic and repetitive effort resistance training. Many exercises in this manual you have probably never seen, like the reactive squats or the back extension dribbling. You too can be innovative and discover new uses for medicine if you do not get locked into conventional thought. Your strength coach, Jim Smith, CSCS Performance Enhancement Specialist The Diesel Crew Elite Q/A Staff Men's Fitness Contributor 73

ABOUT JIM SMITH Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew.

a Certified Fitness Training (CFT) and USA Weightlifting (USAW) as a Club Coach.

Helping athletes of all skills levels attain their goals and Achieve Beyond Potential, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff.

To learn more about Jim, visit his website at www.dieselcrew.com OTHER PRODUCTS FROM THE DIESEL CREW ADVANCED KETTLEBELL TRAINING I, II By Jim Smith and Jedd Johnson www.dieselcrew.com/ebooks.

74 ABOUT JIM SMITH Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Training (CFT) and USA Weightlifting (USAW) as a Club Coach. He dedicates himself to studying, developing and enhancing athletic performance through the utilization of conventional, non-conventional and grip strength training protocols. Helping athletes of all skills levels attain their goals and Achieve Beyond Potential, Jim is also a lecturer, author and member of the EliteFTS Q&A Staff. Jim has been published by Men s Fitness and also regularly appears on EliteFTS.com, TotalPerformanceSports.com, FightersReview.com and many others sites. To learn more about Jim, visit his website at OTHER PRODUCTS FROM THE DIESEL CREW ADVANCED KETTLEBELL TRAINING I, II By Jim Smith and Jedd Johnson The Advanced Kettlebell Training emanuals have broken all conventional thought around the incorporation of kettlebell training for athletic development. GRAPPLING CONDITIONING I, II By Jim Smith and Jedd Johnson The Grappling Conditioning DVD series contain many unique and applicable bodyweight exercises that can be done in the matroom, on the field or anywhere! These DVD s have been used by grapplers, firemen, rugby teams and many others to learn how to utilize partner assisted bodyweight exercises to develop functional strength. CHAOS TRAINING By Jim Smith Bridging the gap from typical strength training means to sporting execution. This monster manual is over 670 pages of innovation. Smitty held nothing back as he packed this with all the Diesel secrets. THE ULTIMATE SLED DRAGGING MANUAL By Jim Smith and Jedd Johnson The Ultimate Sled Dragging emanual has provided many new and innovative sled dragging training ideas to improve restoration, bracing efficiency and conditioning levels. 74

75 Workout Sheets 75

76 Medicine Ball Workout Sheets Date: Target: Target Exercise Sets Reps Rest Load Warm-up Strength Training Conditioning Restoration 76

Workout Sheets Date: 1/2/2008 Target: Lower Body / Upper

Glutes, Hamstrings Various Warm-up Leg Swings Various High

3 120 sec 225lbs/75% 2A) Sandbag Zercher Lunges 4 8 60 sec

Barbell RDL s 3 10 30 sec 135lbs/50% 3B) DB Side Pulls 3 10

Statics Decline 2 30 sec - 4C) Med Ball Throws Decline 2 6

Restoration Foam Roller Quads, Glutes, Hamstrings Stretching

77 Workout Sheets Date: 1/2/2008 Target: Lower Body / Upper Back Target Exercise Sets Reps Rest Load Foam Roller Quads, Glutes, Hamstrings Various Warm-up Leg Swings Various High Hurdle Step Overs Various Strength Training 1) Back Squats sec 225lbs/75% 2A) Sandbag Zercher Lunges sec 50 lbs 2B) Weighted Pull-ups sec BW+30 lbs 3A) Barbell RDL s sec 135lbs/50% 3B) DB Side Pulls sec 75lbs 4A) DB Clean & Press Decline lbs 4B) Core Statics Decline 2 30 sec - 4C) Med Ball Throws Decline sec Will perform during PM session Conditioning Restoration Foam Roller Quads, Glutes, Hamstrings Stretching Quads, Glutes, Hamstrings Protein Shake + Multivitamin Contrast Shower - PM 77

78 78

79 Achieving Beyond Potential - Jim Smith Smitty 79

Copyright Jim Smith, CSCS. All Rights Reserved

Copyright Jim Smith, CSCS. All Rights Reserved 1 By Jim Smith, CSCS Copyright 2007-2008 by Jim Smith The Diesel Crew, LLC All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic