Ian King - 10 Original IK Training Concepts.pdf
Transcript of Ian King - 10 Original IK Training Concepts.pdf
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IAN KINGIAN KINGSUMMIT
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IAN KING
SUMMIT SESSION
LENGTH: 86:50
During his 30+ years of coaching the elite athlete, Ian conceived, developed and rened a long list of
training innovations, most of which were 10 years in the development stage before being released.
These unique and original training concepts have impacted the way the world trains more than the
training concepts of any other single person in modern physical preparation.
During this WFBOS session, Ian will take you behind the scenes and explain how and why he
developed ten of his most popular training innovations. More people around the world use these
training more than any other single inuence!
YOU WILL LEARN
1. Discover the how and why of some of the most universally used training innovations in the world
today were developed.
2. Discover the original intent of these original concepts from the source, from the person whodeveloped them.
3. Learn how to apply these highly effective training innovations in the most effective manner, giving
you and your athletes a competitive advantage!
Worlds #1 Athlete Preparation Coach
10 Original Concepts That
Have Changed the Way theWorld Trains
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Why Should You Listen to This Guy?
Over the past 33 years, Ian King, has trained elite athletes in more than
twenty different sports, in ten countries and through eight Olympic cycles.He developed and taught unique and original training concepts that have
now shaped the world of training more than any other coach in modern
physical preparation. Ian is the founder of King Sports International, one of
the world’s rst professional commercial services focusing on the physical
preparation of the elite athlete.
Some Background
1:45
4:00 I went to university with the sole goal of answering the question of ‘What
is the best way to train?’ I had started training at a young age but I had no
idea how to train other people and soon realized that neither did anyone
else. There was literally no tness industry back in the 1970’s. The terms
strength and conditioning coach or personal trainer didn’t even exist.
I started coaching athletes in 1980 while I was in university. By 1986, I was
coaching around 100 elite athletes, decided I had better turn what I was
doing into a business and King Sports International was born. Since then,
I’ve had the opportunity to work with great athletes around the world and
help them reach their potential and exceed their expectations.
During the 1980’s I also began teaching other professionals how to train.
For seven years, from the late 1980’s to the mid 1990’s, I served as
Executive Director of The National Strength and Conditioning Association
(NSCA) in Australia. When the internet came along, I used that medium to
share some of the training concepts I had developed over the years. In this
session, I will share 10 of those concepts with you.
Website: www.kingsports.net
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My Disclaimer
What I will be sharing with you in this session is information. I am fairly
critical of education when it is solely information based. Information itselfhas limitations. It will not give you condence, attract clients or put money
in the bank.
In his book “The Mystery of 2012”, Peter Russell said “Many have pointed
to a hierarchy of data, information, knowledge and wisdom. Information
can be dened as the patterns extracted from raw data. Knowledge is the
generalization of information to other situations. Wisdom determines how
that knowledge is used. It involves discernment and evaluation: Is this
decision for the better or worse’. Will it help or hinder our future well
being?” He went on to say, “At present, humanity has vast amounts of
knowledge but still very little wisdom.”
I encourage the people I coach to focus on developing wisdom. Ideally we
will eventually move from the ‘Information age’ to the ‘Age of Wisdom’.
8:35
Why Are So Many Athletes Injured?
From the outset my goal has been to learn the best way to train. And from
my observations, most physical preparation programs do more harm thangood. They may give short term results or condence to the athlete, but
result in signicant performance restrictions and/or injuries long term.
As physical preparation consultants, we are involved in two main areas,
performance enhancement and injury prevention. I believe that most
injuries are actually caused by the way athletes train. The only injury
acceptable is an unavoidable impact injury. Virtually all soft tissue injuries
are avoidable.
Training, during which focus is geared towards performance enhancement,may induce most injuries. Quite simply, most training programs are awed
from a physical preparation perspective and are causing the increased
injuries.
10:38
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Our Main Goals
When working with an athlete our goals are to:
1. Minimize lost time due to injury
2. Extend the career of the athlete
3. Give them a quality of life long after they retire
These are the greatest gifts a physical preparation coach can give to an
athlete. Much like the medical community, our mantra should be “First do
no harm”. We can give our athletes not only short term results but long
term health. Ask yourself if what you are doing today is serving the
athletes’ long term.
13:00
The 10 Original Innovations
1. Lines of movement
2. Balance
3. Prioritization
4. Bodyweight before external load
5. Abdominals rst
6. Control drills
7. Speed of movement
8. Stretching
9. Over-reaction & under-reaction
10. Think for yourself
14:12
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# 1 - Lines of Movement
This is a concept I developed, tested, and rened over a decade before I
began talking about it in 1998. It has since gained universal acceptance. Itis a method for categorizing exercises based on the muscle groups each
exercise targets. It sorts each movement into ‘the family trees of exercise’
that can be used to assess balance in your exercise selection.
At the time of developing this concept (the late 1980s) the only references
in the industry were to ‘quad dominant’ (a physical therapist term) and
push-pull (a term used in strength circles). There was no reference to ‘hip
dominant’, nor was there any recognition to the differentiation of the
vertical and horizontal planes available in upper body movements.
There are two family trees in lower body exercises; one where the quaddominates, and one where the hip dominates.
• Quad Dominant - The term quad (quadriceps) dominant is not a new
concept. For example, it is used in therapy circles to describe a person
whose gait and lower body function is dominated by the quadriceps.
However the use of the term quad dominant to describe a group of
exercises is a term I have developed.
• Hip Dominant - The term hip (gluteal) dominant to describe a muscle
group or set of exercises is one of my original creations. I feel strongly
that this group of exercises is neglected in the majority of strength
training programs.
The family trees in upper body exercises takes into account lines of
movement (i.e. vertical and horizontal):
• Horizontal plane push
• Horizontal plane pull
• Vertical plane push
• Vertical plane pull
Line of Movement categories for the trunk includes:
• Flexion
- Trunk Flexion
14:50
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- Hip Flexion
- Lateral Trunk Flexion
- Lateral Hip Flexion
• Rotation
- Trunk Rotation
- Hip Rotation
Examples of exercises that typify the lower and upper body LOM
categories include:
• Hip dominant (Deadlift and its variations)
• Quad dominant (Squats and its variations)
• Vertical pulling (Scapula depressors e.g. Chin ups)
• Vertical pushing (Arm abduction e.g. Shoulder press)
• Horizontal pulling (Scapula retractors e.g. Rows)
• Horizontal pushing (Horizontal exion e.g. bench press)
# 2 - Balance
All things being equal, and independent of any specicity demands, the
selection of exercises should show balance throughout the body. For
example for every upper body exercise there would be a lower body
exercise. For every upper body pushing movement, there would be an
upper body pulling movement. For every vertical pushing movement there
would be a vertical pulling movement. For every hip dominant exercise
there would be a quad dominant exercise and so on. The goal is to avoid
creating muscle imbalance.
20:50
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Analyzing Balance in a Training Program
Following is a sample training program and we will analyze its impact
using the concepts of LOM and Balance.
Stage 1: Weeks 1 to 4 - The bodybuilding’ phase
• A (Day 1) Incline Bar Press, DB Press, Pull-down, Bent-over row, DB
Shoulder Press, Hanging Leg Raise, Crunch, Oblique Crunch,
• B (Day 2) Squat, Leg Press, Romanian Deadlift, Glut/Ham Raise,
Stand Calf Raise
• C (Day 3) Bench Press, Dips, Seated Cable Row, Upright Row, O/
head Tric Ext, Barbell Curl, Hanging Leg Raise. Crunch, ObliqueCrunch
• D (Day 4) Hack Squats, Lunge, Leg Extension, Lying Leg Curl, Seated
Calf Raise
Analysis of BALANCE IN LINES OF MOVEMENT - LIMBS
• A (Day 1) Horizontal Push, Horizontal Push, Vertical Pull, Horizontal
Pull, Vertical Push
• B (Day 2) Quad Dominant, Quad Dominant, Hip dominant, Hip
dominant
• C (Day 3) Horizontal Push, Horizontal Push, Horizontal Pull, Vertical
Push
• D (Day 4) Quad Dominant, Quad Dominant, Quad Dominant, Hip
Dominant
Line of Movement Totals - Limbs
• Quad Dominant 5
• Hip Dominant 3
• Horizontal Push 4
• Horizontal Pull 1
22:07
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• Vertical Press 2
• Vertical Pull 1
What is wrong with this program? From the numbers, it is obvious that thisprogram is not balanced. Here are two major concerns.
1. If you create this level of imbalance between Quad and Hip Dominant
exercises, any athlete competing in a running sport is pretty much
guaranteed to suffer soft tissue injuries. A strength athlete, such as a
weightlifter, will also develop muscle imbalances and they won’t nd out
until they attempt to sprint and tear their hamstrings.
2. If you are dealing with an athlete in an upper body cyclical sport like
swimming or an impact sport like football, the imbalance between
Horizontal Push and Pull exercises puts them at a much higher risk ofshoulder injury than if they didn’t do strength training at all.
Analysis of BALANCE IN LINES OF MOVEMENT - TRUNK
• A (Day 1) Hanging Leg Raise (Hip Flexion), Crunch (Trunk Flexion),
Oblique Crunch (Trunk Rotation)
• C (Day 3) Hanging Leg Raise (Hip Flexion), Crunch (Trunk Flexion),
Oblique Crunch (Trunk Rotation)
Line of Movement Totals - Trunk
• Trunk Flexion 2
• Hip Flexion 2
• Lateral Trunk Flexion 0
• Lateral Hip Flexion 0
• Trunk Rotation 2
• Hip Rotation 0
Once again there is an obvious imbalance. The bottom line, in my opinion,
is that it is not the sport that leads to injuries, but it is the imbalances in the
preparation training that are at fault and that the vast majority of the
injuries are completely avoidable.
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Body section Priority Rating
1. Upper Body
2. Lower Body
3. Trunk (Abdominals)
That priority rating may or may not be appropriate for an individual, as
every training program should be individualized to meet the specic needs
of that client or athlete.
One of the common paradigms in the industry is that the abdominal
exercises should not be done rst. The reality is that if your abdominals
are your weakest muscle group (as is the case with most people), or your
priority, they should be done rst! Does that mean I always suggest absdone rst? NO! But if they are weaker than the rest of your body, if this
weakness is increasing the risk of injury, then DO THEM FIRST.
Q. Wouldn’t training the abdominals rst reduce
performance in the main lifts, like squats and
deadlifts? Wouldn’t that be dangerous?
A – That question reects the exact reason that people were giving in the
1980’s for doing abdominals last. If you do a movement analysis and look
at what the abdominals are doing in the squat, as you are descending, the
muscles in general are lengthening but abdominals are shortening
passively. As you are coming out of the squat the muscles are contracting
while the abdominals are lengthening passively. I concluded that if your
abdominals are your weakest muscle group, you should do them rst and
have used that strategy with great success.
The concern I have is not for muscle fatigue but a total body neural fatigue
that would only impact if you were at your peak maximal strength and ifyou did a high volume of abdominals.
Analyzing Sequence of Exercises in a Training Program (continued) The
higher up an exercise is placed in the daily workout, the greater the priority
and benet received from by that muscle group. The number one way to
give the give a muscle group priority is to place it rst in the workout.
32:28
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Analysis of sequence of exercises
• A (Day 1) Horizontal Push, Horizontal Push, Vertical Pull, Horizontal
Pull, Vertical Push
• B (Day 2) Quad Dominant, Quad Dominant, Hip Dominant, Hip
dominant
• C (Day 3) Horizontal Push, Horizontal Push, Horizontal Pull, Vertical
Push
• D (Day 4) Quad Dominant, Quad Dominant, Quad Dominant, Hip
Dominant
This training program reects the most common design aws. The
upper body horizontal pushing dominates over all other upper body musclegroups/lines of movement and the lower body quad dominant movements
dominate over hip dominant movements. These issues can be corrected
if there is an alteration or reversal of muscle groups in the subsequent
stages of training. Another important factor to consider when designing a
program is that most of the people who come to you for training already
have muscle imbalances and if you reinforce those imbalances you are
creating a bigger problem.
Prioritization – Volume
A muscle group receives priority if it receives a greater percentage of total
training time and effort relative to any other muscle group.
Analysis of VOLUME – Stage 1
• A (Day 1) Incline Bar Press, DB Press, Pull-down, Bent-over row, DB
Shoulder Press, Hanging Leg Raise, Crunch, Oblique Crunch
• B (Day 2) Squat, Leg Press, Romanian Deadlift, Glut/Ham Raise,Stand Calf Raise
• C (Day 3) Bench Press, Dips, Seated Cable Row, Upright Row, O/head
Tric Ext, Barbell Curl, Hanging Leg Raise, Crunch, Oblique Crunch
• D (Day 4) Hack Squats, Lunge, Leg Extension, Lying Leg Curl, Seated
Calf Raise
40:57
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SETS X REPS - 3 sets of 8 on all exercises
Stage 1: Analysis of VOLUME (sets)
Lines of Movement
Horiz. Push: (Day 1) – 6 (Day 4) – 6 TOTAL = 12
Horiz. Pull: (Day 1) – 3 (Day 4) – 3 TOTAL = 6
Vertical Push: (Day 1) – 3 (Day 4) – 3 TOTAL = 6
Vertical Pull: (Day 1) – 3 TOTAL = 3
Quad Dom: (Day 2) – 6 (Day 4) – 9 TOTAL = 15
Hip Dom: (Day 2) – 6 (Day 4) – 3 TOTAL = 9
There already was an imbalance as the upper body horizontal pushing
dominated over all other upper body muscle groups/lines of movement,
now that imbalance is magnied by volume with twice as many sets of
horizontal pushing vs pulling exercises. The same magnication ofimbalance exists with vertical horizontal pushing vs pulling exercises and
quad dominant vs hip dominant exercises and will create problems
overtime.
If you look at Stage 2 and 3 of that same 12 week training program you
can see that the imbalances are not corrected or reversed.
Stage 2: Analysis of VOLUME (sets)
Lines of Movement
Horiz. Push: (Day 1) – 6 (Day 3) – 9 TOTAL = 15Horiz. Pull: (Day 3) – 3 TOTAL = 3
Vertical Push: (Day 1) – 3 (Day 3) – 3 TOTAL = 6
Vertical Pull: (Day 1) – 3 (Day 3) – 3 TOTAL = 6
Quad Dom: (Day 2) – 9 (Day 4) – 12 TOTAL = 21
Hip Dom: (Day 2) – 9 (Day 4) – 3 TOTAL = 12
Stage 3: Analysis of VOLUME (sets)
Lines of Movement
Horiz. Push: (Day 1) – 6 (Day 3) – 6 TOTAL = 12
Horiz. Pull: (Day 1) – 6 (Day 3) – 3 TOTAL = 9
Vertical Push: (Day 1) – 3 (Day 3) – 6 TOTAL = 9Vertical Pull: (Day 1) – 3 (Day 3) – 3 TOTAL = 6
Quad Dom: (Day 2) – 6 (Day 4) – 6 TOTAL = 12
Hip Dom: (Day 2) – 6 (Day 4) – 6 TOTAL = 12
Analysis of VOLUME for the entire training program …
• Lower Body – Opposing muscle groups
Quad dominant – 48, Hip dominant – 33, Relative %age of the
lesser - 69%
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• Upper Body – Opposing muscle groups
Horizontal push – 39, Horizontal pull – 18, Relative %age of the
lesser – 46%
Anyone participating in this program is guaranteed to have a shoulder orhip injury, and those problems would develop quickly for a running sport or
a throwing sport athlete.
Prioritization – LOAD
The relative loads used will inuence and determine prioritization given to
a muscle group. Load can be viewed from a number of perspectives
including:
• Load potential: This refers to the load potential of a given exercise.
A large muscle, multi-joint exercise has greater load potential than a
small muscle group single joint exercise.
• Percentage of maximum load.
Stage 1: Analysis of LOAD
These are examples where exercises are matched or paired or provided
as the dominant alternative opposite line of movement in this program thatlack any possibility of load potential matching.
Quad Dominant v Hip dominant
• Double joint: Squat, Leg Press, Hack Squat
• Single joint: Romanian DL, Glut/Ham Raise, Leg Curl
Horizontal push v Horizontal pull
• Double joint: Bench Press
• Single joint: Reverse y
This training program further compounds the imbalances in sequence and
volume with imbalances in load.
44:55
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• Sequence abdominal exercises to reect abdominal relative
weaknesses.
• Avoid hip exion exercises prior to the workout on maximal strength
lower body days (e.g. squat and deadlift and their variations).
• Put abs last when peaking maximal strength training is the dominant
focus, to save neural energy (applicable to peak strength periods only).
# 6 - Control drills
I include 2-4 low volume/low intensity ‘control’ drills at the start of EVERY
workout, aimed at reducing the muscle imbalance in the muscle groups
to be trained on that day. This is part of my injury prevention ‘insurance’
policy.
Control drills should always come rst in the workout. This will increase
their contribution to selective muscle activation, which has both a
performance enhancement and an injury prevention role.
Control Drills - Examples
UPPER BODY
• Flutters
• Scarecrows
• Limited range prone rows
LOWER BODY
• Limited range co-contraction partial lunge
• Co-contraction limited range leg extensions
• Assisted squats
53:19
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Q. Could you please elaborate on control drills?
A – Control drills do a number of things. First they serve to switch on the
muscle so that when you load it the joint is already activated. That protectsthe joint and increases the loading potential. Secondly it increases the
lubrication in the joint which can contribute to quality of life later on. And
nally, if there is any possibility of muscle imbalance, it adds the volume to
your weaker muscle groups.
54:56
# 7 - Speed of Movement
By the mid 1980’s I had developed a system of denoting and
communicating speed of movement in strength training that involved asimple numbering system called tempo prescriptions.
There are three numbers e.g. 3:1:1. All the numbers refer to seconds. The
rst number relates to the eccentric phase. The second or middle number
relates to the pause or isometric contraction duration between the
eccentric and concentric contraction. The third number refers to the
concentric phase.
Time under tension (TUT) refers to the time that the muscle is working
continuously. This is usually measured in seconds and refers mainly to theduration of tension within a set, although can be calculated as total time
under tension in the workout.
Tempo prescriptions are just a guideline and there are alternatives. Here
are the major groups of speed of movement combinations in strength
training.
• Eccentric Speed/Time – very slow and controlled
Pause Speed/Time – long
Concentric Speed/Time – slow and controlled
• Eccentric Speed/Time – slow controlled
Pause Speed/Time – medium
Concentric Speed/Time – fast/attempt to be fast
• Eccentric Speed/Time – medium controlled
Pause Speed/Time – short
Concentric Speed/Time – fast/attempt to be fast
60:52
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• Eccentric Speed/Time – fast controlled
Pause Speed/Time – Nil
Concentric Speed/Time – fast/attempt to be fast
• Eccentric Speed/Time – fastPause Speed/Time – Nil
Concentric Speed/Time – fast/attempt to be fast
# 8 - Stretching
There is currently an anti-stretching movement in the tness world. I
recommend stretching, stretching before the workout and believe that
old-fashioned static stretching should be utilized the majority of the time.
Stretching/ Flexibility training (and its benets) is the most unexploited and
poorly understood aspects of training. I liken it to the ‘last frontier’.
I consider stretching the most important physical quality, rst, due to its
relationship with injury prevention and secondly for performance
enhancement.
Stretching is the only physical quality that in relation to it’s training, the
saying ‘more is better’ applies. I think that a ratio of one to one, stretching
time to training time is required. This means that the athletes should be
spending as much time if not more in exibility training as in the trainingof any other physical quality. I believe stretching is one of the reasons my
athletes enjoy such long careers.
There is also a belief that you can’t stretch cold. It takes longer to get the
range when you go in cold, but you can denitely do it, and there’s time
when you will need to do it. But if you do warm up your body temperature
rst, your starting position is at a higher level.
65:08
# 9 - Over-Reaction and Under-Reaction
The standard reaction to a new idea is over-reaction in the short term and
under-reaction in the long term. You may see a swing towards a training
trend or piece of training equipment followed by a trend away. This may be
the natural realization of the market that the trend or equipment was
over-rated. It may be a misunderstanding of the market as to how the trend
or equipment is to be used optimally. It may be a reection of the
overreaction initially followed by an under-reaction that underpins human
nature.
70:40
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Whatever the reason, it is of limited relevance to me. I will determine over
time the relevance and benet of a training trend or equipment, and use it
in a consistent manner. After all, trends in training and training equipment
come and go but the needs remain constant. Those who continually
switch their ‘favorite training methods’ have gone beyond reningtraining; they are trend followers, and this denies the athlete of
continuity in training.
# 10 - Think for Yourself
Resist the temptation in program design to conform to mainstream
paradigms simply for the sake of conforming, no matter how dogmatically
they are presented, or how much you may be ridiculed or ostracized for
trusting your intuition over conformity. Make your own mind up based on
a combination of respect for your intuition, the athlete/client’s intuition, the
results, and in respect of the body of knowledge available.
Look at it this way. If you do it the way everyone else is doing it - all
things being equal, how are you going to be better than everyone
else?
“Almost anybody can learn to think or believe or know, but not a single
human being can be taught to feel. Why? Because whenever you think or
you believe or you know, you’re a lot of other people, but the moment youfeel, you’re nobody but yourself. To be nobody but yourself, in a world
which is doing its best, night and day, to make you everybody else, means
to ght the hardest battle which any human being can ght and never stop
ghting.” E.E. Cummings
72:30
Q. Can you explain specically why you suggest
a stretch before a workout?
A – If you don’t stretch before a workout you are doing an incredible
disservice and damaging your client. If the client’s joints are tight and you
load those joints, you increase the chance of joint wear. If you free the
joints up with stretching, the nerves re better, blood ow is improved,
you get greater strength and you get a better training effect. I cringe at the
thought of someone loading without stretching.
78:20
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Q. Can we achieve that through dynamic
stretching?
Dynamic stretching does not replace static stretching! Very few people
actually need dynamic stretching other than football kickers or martial
artists. It doesn’t prevent injuries the way static stretching does.
80:54
Q. I deal with so many overweight people that are
very weak in their abdominal area. What
suggestions do you have with respect to workingabdominals rst?
A – Clients with high body fat are much harder to teach or to show
improvement. They have a greater challenge than the average person, but
they also have a greater need. Start with isometric abdominals and teach
them how to feel their muscles contracting.
84:21
Q. Does training exercise like jogging affectmuscle balance and if so how would you balance
it out?
A – All human movement creates muscle imbalance. Jogging is not as
damaging as some exercises as the loading is relatively low. I think that
walking and jogging are probably the best human movements for quality of
life after stretching. If you want to understand potential imbalances, talk to
someone who has been doing it a lot, like marathon runners and ask them
some questions.
86:50
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I A N K I N G
E m a i l :
q u e s t i o n @
k i n g s p o r t s
. n e t
W e b s i t e :
w w w. k i n g s
p o r t s. n e t
F a c e b o o k : w w w
. f a c e b o o k
. c o m/ p a g e
s/ I a n - K i n g
/ 3 5 2 4 4 2 7 9
4 0 3 5
T w i t t e r :
w w w. t w i t t e
r. c o m/ i a n j k i n g
Y o u t u b e :
w w w. y o u t
u b e. c o m/ u
s e r/ C o a c h
I a n K i n g
8/16/2019 Ian King - 10 Original IK Training Concepts.pdf
http://slidepdf.com/reader/full/ian-king-10-original-ik-training-conceptspdf 22/22
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