Cadence Based Training

Transcription

1 Cadence Based Training Bullet Proof Forearms Jedd Johnson 2014 North American Grip Champion Copyright 2014, The Diesel Crew, LLC All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by an information storage and retrieval system, with the expressed written permission from Jedd Johnson.

2 DISCLAIMER Strength training involves a potential risk for serious injury. The techniques discussed and utilized in this manual are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risks. The Diesel Crew, LLC, DieselCrew.com, or any partners of The Diesel Crew, LLC shall not be liable to anyone for use of any of these exercises, drills or instructions. This product is informational only. The data and information contained herein are based upon information from various published as well as unpublished sources and merely represents training, strength and power development literature and practice as summarized by the authors and editors. The publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness or sports training programs, seek clearance from a qualified health care professional. COPYRIGHT Copyright 2014 The Diesel Crew, LLC. All Rights Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. The authors and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquiries should be addressed to The Diesel Crew, LLC, Webmaster, PO Box 806, Wyalusing, PA 18853, USA. For complete information on all of the Diesel Crew s products and more valuable information available to help you get incredible results in your training, visit and

3 TERMS & CONDITIONS 1. I am aware that The Diesel Crew, LLC, and Jedd Johnson, are not medical doctors and are not qualified to determine a participant's physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this ebook. WAIVER AND RELEASE OF LIABILITY: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS EBOOK IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS EBOOK, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS EBOOK AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST THE DIESEL CREW, LLC, JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY THE DIESEL CREW, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS EBOOK. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

4 Introduction Plain and Simple - PAIN SUCKS. Pain makes you weak. Pain makes you doubt yourself. Pain makes you skip certain lifts. Pain makes you a coward. Pain makes you less intense. Pain makes you use bad form. Pain makes you get hurt even worse. I am not telling you anything you don't already know. But what I do want you to know is that I HAVE BEEN THERE. I've gone through the same thing you have gone through. I've experienced so much pain in my training that I had to take double doses of ibuprofen just to get through workouts.

5 I used to smell like an old man's medicine cabinet because of all the gels and liniments I used to run on my arms. I would wear so many wraps, tape, and sleeves on my arms to keep them warm, I looked like a bag lady from Central Park. In short, I was a walking mess. My extreme training methods combined with a younger 20-something's social schedule and lack of attention to proper recovery methods put me in a position where even basic exercises like Rows, Presses and Curls caused me tremendous pain. But, I made it through all of that and these days I train pain-free the vast majority of the time. Sure, it took a while, and no doubt I lost some ground along the way due to all my injuries, but these days, I truly feel there is no stopping me from accomplishing what I want to accomplish in my training, at least not as far as elbow and high forearm pain are concerned. And really, it all comes down to the 3 exercises I am going to show you today. I call them the Forearm Trifecta. If you're not familiar with that term, I'll explain it to you.

6 I first heard Dick Vitale saying it when he was doing basketball highlights back in the early 1990's. I thought it might be some kind of mythological creature with 3 heads, like a 3-headed giant or something. That would have been cool, but unfortunately, I found out it is a term that comes from horse track gambling, and it involves betting on the horses that will finish in the top 3 positions in the race, the trifecta. Well, now it means something different brother. It means the 3 main exercises you're gonna sprinkle into your training from now on that'll keep you pain free, and keep your gains coming. How The Forearm Trifecta Helps You Avoid Injury Often, injuries can occur and pain can set in, due to a strength imbalance that develops between the main muscle groups of the lower arms, the flexors (muscles on the front of the forearm that close the hand and bend the wrist) and the extensors (muscles on the back of the forearm that open the hand and extend the wrist backward). I have found that by working these muscles intensely on a regular basis, pain and injury to the high forearm/elbow area can be prevented. By training these often neglected parts of the arms regularly, we can maintain our antagonistic balance. Antagonistic balance is the balance in strength between the opposing muscle groups of the hands and forearms. One of the main reasons problems start in the

7 hands, wrists and forearms is because the muscles on the back of the hands, wrists and forearms get too weak compared to the muscles on the front of the forearm. When this happens, problems such as Tennis Elbow, carpal bone subluxations and other cumulative trauma injuries can occur. By continually working these areas intensely, we can keep them stimulated, strong and healthy. How The Forearm Trifecta Helps You Keep Your Gains Coming The other main reason for working the extensors and other muscles on the back of the lower arms and hands regularly and intensely is because it will help you continue to progress with your main objectives: picking up and controlling more weight in your deadlifts, pulls, rows and hangs, where sheer grip strength is needed. You see, when the body senses that the antagonistic balance of a joint is getting too far out of whack, it can sometimes shut down progress on the overly strong side of the body. This is often seen in the case of bench pressers who spend all their time pressing weight away from them but not enough time rowing and doing other pulling exercises. The result is the pushing muscles get over-developed and the opposing muscle groups get under-developed. The body will actually shut down advancement in the pressing muscles due to this imbalance because of the perceived danger. We can prevent this from happening to our hands and grip strength by working these antagonistic muscles intensely and on a routine basis.

8 Over the years, I have tried many, many exercises that work these muscle groups. Lots of them worked OK, but I always end up coming back to the same 3 drills, the Forearm Trifecta. I depend on these exercises so much to keep me healthy, and since I have had so much success over the years preventing pain and injury in the elbow and high forearm area, wanted to pass this info onto you.

9 Rubber Band Battery The Rubber Band Battery is a 3-part drill that should ONLY be done after all your other strength training is complete, because it is designed to leave the forearms smoked. It involves using Rubber Bands of some sort. I like the HandXBands, and use them in my gym, but if I am on the road, I just use 3-inch x 1/2-inch #84 Rubber Bands from Staples. The first part of the Rubber Band Battery is Basic Extensions. With the bands wrapped around the fingers and thumb, you open the hand against the resistance. Perform this portion of the drill for at least TWICE the number of times you will perform each of the next two parts of the battery. For instance, I like to do this for 20 and then the other 2 for 10 apiece. Basic Extensions are great for hitting the extensor muscles of the hands. These muscles are starved for attention, so hit them hard with this.

10 Next up is Extension with Rotation. On the final repetition of Basic Extensions, hold the fingers in the open position and then begin to rotate the forearms into supination and pronation as far as you can comfortably get. Perform this part for HALF the number of reps you did on Basic Extensions. This exercise will continue to work the extensor muscles intensely, only this time it will be in an isometric nature. Also, the rotational aspect will stimulate the pronator and supinator muscles of the forearm in a slightly different way from normal, because there will be tension down the entire lower arm.

11 The final part of the Rubber Band Battery is Double Extensions. Again, keep the fingers and thumbs extended against the resistance of the band and from there move the wrist back and forth between full extension and neutral. Likewise, perform HALF the number of reps here compared to the Basic Extensions. What you will find once you reach this part of the battery is that the extensors are going to be fried. Plus, since they are being worked two ways - dynamically and isometrically, the entire back of your forearm is going to blow up from the pump. Do this often enough, and you will see some growth in the forearms in addition to keeping them healthy. FACT ABOUT RUBBER BAND EXTENSOR WORK: I truly believe that in 2009, I was reaching the point where I had gotten so far out of antagonistic balance that my grip strength increases were shutting down. The reason I say this is because I was STUCK in my Double Overhand Deadlift. I could not seem to get past 485lbs, with no hook grip.

12 I began doing extensor work routinely during and at the end of my workouts with rubber bands, different combinations of what I have showed you in this section, and shortly afterwards, I was finally able to Double Overhand Deadlift 500lbs, again, with no hook grip. I made no other changes to my regular routine, but out of nowhere, my Double Overhand Deadlift jumped up the extra 15lbs I needed.

13 Leverage Rotations Leverage Rotations involve taking any leverage device and using its resistance for rotational exercises. For instance, I like using a Sledgehammer when performing these exercises, because it makes me feel like a complete bad-ass. However, the truth is, a Sledgehammer is not needed, and it really doesn't make me any tougher. It just helps me stay injury-free. Aside from a sledge, you could use a regular carpenter's hammer, a dowel rod, a piece of steel bar, or a pipe. Even a broom will work for this. The important thing is that the implement has to have some length to it so that it presents a challenge as you rotate it back and forth. Start with the implement vertical and the hand in neutral. Then, lower it downward, either into pronation (palm down) or supination (palm up). From there, turn the forearm in the opposite direction, bringing the sledgehammer back up to the vertical position. Now, lower it again, but this time in the opposite direction.

14 When choosing a load for this exercise, keep in mind that serious weight is not necessary. Forearm Rotation is accomplished by very small muscles that don't receive a lot of direct work, so you may not be ready for serious resistance here. Instead, it's a better idea to start very light and work up in weight over time. FACT ABOUT SLEDGE LEVERING: In 2004, I was suffering from a case of double epicondylitis. That's both Tennis Elbow (lateral epicondylitis) and Golfer's Elbow (medial epicondylitis) at the same time. This came about from going overboard with steel bending and stone lifting, and I was suffering each and every workout. I tried everything I could think of and nothing worked for months, until I was introduced to Sledge Levering. Then, in just a few weeks, the pain was gone, with no other treatment to the areas whatsoever.

15 Reverse Curls Reverse Curls are an exercise I am sure you have done at one time or the other, most likely with a barbell or dumbbell. For me, Reverse Curls with a barbell is out of the question. Gripping the straight bar causes serious pain in the wrists, and for that reason, I use the EZ Bar, exclusively. The EZ Bar has the angles built into it, so when gripping it your wrists are positioned out of rigid pronation, and the movement becomes much more comfortable. I think this is a very important point, because I have found Reverse Curls to be most useful when done in higher volumes. Since there's so much volume involved, it's wiser to stick with equipment that is comfortable and allows your body to move in a pain-free manner. To push through a painful range of motion or to use equipment that doesn't compliment the layout and limitations of your joints would be like inviting further issues to come about, and that's a BAD IDEA.

16 To perform Reverse Curls, grip the bar in a pronated or nearly pronated position and curl the bar upwards. From there, lower it back down to the starting position. Keep in mind that this is not a big strength building exercise. We are not using it for that purpose. Instead, we want to use impeccable form with light weights in order to keep tension on the muscles and make them work for us. Take note that this is not a true "Extensor" training exercise. While those muscles are worked somewhat, other muscles that bend the elbow are being targeted primarily. And while this exercise is great for preventing muscular injury in the elbow and high forearm, it is NOT effective at increasing the strength of the extensors for proper antagonistic balance. This is something that I have changed my mind about in the last couple of years. The extensors should be hit directly, using the Rubber Band Battery and other extension-specific exercises to be developed fully. I have found that for me the perfect weight for injury prevention here is 63 total pounds on the EZ Bar. My bar weighs 13lbs, and I add a 25lb plate to each side. Sometimes I will add an additional 10 to each side, but if I go any higher, I feel it

17 becomes more of a strength move and the biceps seem to take over the movement too much and I don't get the same feel in the high forearm. Also, 3 sets of 10 to 12 reps has been my usual work load. To give you an idea of bodyweight percentage, I weigh about 240lbs right now, but I used the same weight on it when I was at my heaviest, just under 300lbs, as well. FACT ABOUT REVERSE CURLS: I have gone through periods where I want to subject the muscles in the high forearm to extremely high volume and I do 50-rep sets or more. When I do this, often I don't even add weight to the bar. Instead, I go with the empty bar and move it very, very slowly through the range of motion, and keep a keen focus on my high forearm muscles, making sure they are working to move the bar.

18 BOOM - The Trifecta Is Complete These three exercises/drills are my bread-and-butter, my friend. I do these on a regular basis and I have been able to keep serious elbow incidents away for going on 3 years now. To me, it is just not worth it to be injured or hurting. I did that for far too long back in my younger days when I thought I was immune to pain. Now, after suffering with Tennis and Golfer's Elbow multiple times from 2003 to 2010, I sprinkle these exercises in so that I hopefully never have to deal with that pain again. I am confident that these exercises will be equally valuable for you as well. Naturally, if you have any questions at all about implementing these exercises into your training protocol, don't be afraid to hit me up, either through (jedd.diesel@gmail.com) or through Facebook (Jedd Johnson). To further help you out, I included a table on the next page that shows you how often I suggest using these drills, as well as the loading that I think has worked best for me.

19 Forearm Trifecta Frequency and Volume Table Drill Frequency Volume Rubber Band Battery Frequent/Daily: My best results came from training this drill quite frequently, usually at the end of each session and from time to time out of the gym as well. High Volume: One set of RBB includes 20 reps of Basic Extensions, 10 reps of Extensions with Rotation, and 10 reps of Double Extensions Reverse Curls Weekly: Be sure to add these to your arm day or some other day that is convenient each week. Moderate Volume: My best results have always come from 3 sets of 10 to 12 reps. Most times I train with 63lbs total, including the weight of the bar. Leverage Rotations Weekly to Bi- Weekly: For me, this drill has not been one that I have needed to keep doing as regularly. High Volume: The weight should be light here, with the aim of hitting lots and lots of reps. Multiple sets of 10 reps in each direction is advised. This can even be done while ddoing something else, such as watching TV.

20 Other Products from Jedd Johnson Block Weight Training (Jedd Johnson) - The first in the High Impact Grip Training Series, this DVD is the go-to resource for Block Weight Training. Showing you training methods and techniques for all forms of Open Hand Training, such as the Blob, Hex Blocks, Plate Pinches and Odd Objects, you will learn the absolute best ways to train for serious hand strength. Braced Bending (Jedd Johnson & Mike Rinderle) - This DVD will show you how to destroy EVERYTHING in your path. From frying pans, to steel bars, to horseshoes, and wrenches, Jedd and Mike team up once again to bring you everything you need to know on how to do odd object bending like a champion. It's fun to destroy things around the house - start today. Call to Arms (Jedd Johnson & Joe Meglio) - Want to add size to your arms? Don't even try to tell me you don't. Just because you do strength training doesn't mean it's a sin to train the arms once in a while. In fact, it's better if you do because it will keep you safe and healthy. After all, what strength sport athletes have some of the biggest, strongest arms? Strongman Competitors. Ever see how many of them tear their biceps? Lots of pulling but no curling equals risk for tears. Don't let it happen. Get Call to Arms today. Card Tearing ebook (Jedd Johnson) The Card Tearing ebook is loaded with techniques you can use to build the hand strength to start doing serious damage to a deck of cards. With the extensive exercise index, designed to build strength in all the components needed for card tearing (strong wrists, fingers and thumbs), in no time flat you ll be ripping stuff up!

21 CRUSH: Total Gripper Domination (Jedd Johnson) - This product explores every aspect of Gripper Training you need to know in order to improve your crushing grip strength and even certify in the major gripper certifications. Be amongst the best in the world once you watch this awesome video. Normally an on-line DVD, but you can also upgrade to the hard copy as well. Deceleration Training to Prevent ACL Tears (Jedd Johnson & Jerry Shreck) - One of the most common season-shortening and career-ending injuries in the morning is preventable - the ACL Tear. In this DVD, you will learn the time-tested protocol Jerry Shreck conducts with his athletes at Bucknell University that has helped drive his ACL injuries down and keep them down for over 8 years. Fixing Elbow Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym like us, one of the most common injuries that sets back out training is elbow pain: tendonitis, tennis elbow, golfer's elbow, epicondylitis - call it what you will. But one thing is for certain, once you get it, it can be tough to get rid of it. With this product you will learn how to rehab your elbow pain to get back to pushing the big numbers in the gym, and you'll learn how to keep it from coming back. Fix My Wrist Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym and have found themselves with nagging wrist pain. This ebook includes a full rehabilitative section by Rick Kaselj, as well as a section on Wrist Pain Work-Arounds and other preventive and prehab information by me. Hammering Horseshoes (Jedd Johnson & Mike Rinderle) - Learn how to perform the feat of strength that has stood the test of time, Horseshoe Bending, from the Leaders in Grip Strength Feat Instruction, Napalm Jedd Johnson and The Beast in the East, Mike Rinderle. Discover horseshoe progressions, how to wrap shoes for protection and how to kink, sweep and crush them into heart shapes. Why would anyone NOT want to bend horseshoes?

22 Home Made Strength DVD (Jedd Johnson & Joe Hashey) Download the online DVD and immediately learn how to construct 8 bad-ass pieces of equipment that cost a fraction of the price and will last you for years. Build strength without breaking the bank. Home Made Strength II: Grip Strength Edition (Jedd Johnson) - It's time to build up your grip strength so you can start benefiting from having a set of strong hands, wrists and forearms. All you need to do is add some equipment to your arsenal, and I will show you how to do it on the cheap. Get ready to develop a world class grip strength and build fun and rewarding grip tools that will last you for years. How to Make Atlas Stones with Slater Stone Molds (Jedd Johnson & Steve Slater) - Let Steve Slater, the man who has made more atlas stones than anyone else walking the Earth, show you exactly how the process is done. He will show you live all the ingredients you need for stone making, plus give you all of the hints and tips he has developed all of the years for making top quality atlas stones that you can be proud of in your training. Introduction to Strongman Training (Jedd Johnson & Steve Slater) - Learn the basic techniques of some of the most common and beneficial events in the sport of strongman. With this DVD, you can be confident you are being taught proper form and mechanics by two great strongman teachers, Jedd Johnson and Steve Slater, two men with over 20 years of Strongman Experience between them. Lever Bigger Hammers (Jedd Johnson) - This was the workout of the month for June, 2013 and it is based around sledge hammer levering, specifically Vertical Levering, where the hammer is taken from the vertical position, to the nose, and back up. This workout and these techniques helped me finally lever a 16-lb hammer and it can help you get there to.

23 Lift the Blob (Jedd Johnson) - One of the most famous Grip Challenge items, the term, "Blob," was coined by Richard Sorin, when he set out to lift his half 100-lb original-style York dumbbell head in a Pinch Grip. The first one to do so, he was the first to discover the highly beneficial training method of Block Weight Training. This ebook shows you how you can train to Lift the Blob, too, even if you have small hands, and even if you don't own an actual half-100lb Blob. Nail Bending ebook (Jedd Johnson) This is the most complete reference on nail, bolt, and steel bending that exists. All of the major techniques are explained, including Double Overhand, Double Underhand and Reverse, as well as other lesser known techniques. This ebook is over 180 pages of instruction, including a 60+ page exercise index that will turn your hands, wrists and lower arms into steel bending weapons. Nail Bending: How to Melt Steel with Your Bare Hands (Jedd Johnson) Picks up right where the Bending ebook left off. Complete technical demonstration of the three major Bending Techniques as well as information on strength building, injury prevention, and MORE. Napalm Pinch: How to Dominate the Two Hands Pinch (Jedd Johnson) - This DVD shows you everything you need to know to take your Two Hands Pinch training to the next level. With information on Technique, Hand and Device Prep, Drills, and Contest Programming, you'll learn the ins and outs of Two Hands Pinch training from the man who held the World Record in the lift for close to 5 years.

24 Phone Book Mass Destruction (Jedd Johnson) - You've seen the performing strongman doing the classic feat of strength of phone book tearing. To do this feat legitimately, it requires a keen balance between strength and technique. Unfortunately, most of the big time performers do not want to share their secrets for either of these facets, but with Phone Book Mass Destruction, I will show you multiple techniques for tearing phone books, plus how to train the hands, wrist and forearms in order to not only wreak havoc on phone books, but also to bring up your lifts in the gym. PUSH and CRUSH (Jedd Johnson) - The May 2013 Workout of the Month shows you how to combine Upper Body Push Training with Gripper Training in order to take your gripper performance to new heights. This method was shown to me by Paul Knight, one of the best Gripper Closers in the United States: Road to the Record DVD (Jedd Johnson) This Documentary shows you the exact Pinch Training I did from October to December of 2009 when I broke the record in the Two Hands Pinch. Stone Lifting Fundamentals DVD (Jedd Johnson) This DVD covers everything you need to know to safely add stone lifting to your training repertoire. Designed to benefit strongman competitors, strength coaches, and strength enthusiasts, we cover the basics of stone lifting as well as advanced stone training techniques. The Grip Authority Instructional Site (Jedd Johnson) Be a part of a community with monthly video lessons and workout plans for performing feats of strength and developing strong hands for all sorts of athletic endeavors. Ultimate Forearm Training for Baseball (Jedd Johnson) The complete resource for forearm and grip training for baseball. Hit more home runs, hit for a better average, add velocity to your fastball, and increase your injury resistance by training the lower arms the RIGHT WAY!

25 Ultimate Sled Dragging Manual (Jedd Johnson) Sled dragging is a very beneficial type of training for athletes because of its potential to develop strength, power, speed, and to support restoration. Within this manual, we define dozens of sled dragging exercises which will bring a variety to your sled dragging that you never thought was possible. The Wrist Developer (Jedd Johnson) - The Wrist Developer, made by David Horne's World of Grip, is a great tool used to train for wrist strength for reverse nail bending, and it is used in Grip Contests as well. This DVD shows you how to get the most out of the device, both for developing wrist strength for reverse bending and for finishing as high as possible in contests. Stay connected Website: jedd.diesel@gmail.com Phone Number: Facebook: Twitter: YouTube Channel: Grip Fan Page: Be sure to Subscribe, Follow, Like and Friend me up!