Recharge Main Manual

Copyright © 2013, by Joe DeFranco and Jim Smith. All Rights Reserved. http://www.cppscoaches.com/

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This manual is copyrighted by Joe DeFranco and Jim Smith. 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 any information storage and retrieval system. Images, text, graphics, and other intellectual property are protected by United

States and International Copyright Laws, and may not be copied, reprinted, published, reengineered, translated, hosted, reproduced, or otherwise

distributed by any means without explicit permission. You may not copy, modify, create derivative works of, publicly display or perform, republish, store, transmit, or distribute any of the material in this video without the

prior written consent of Joe DeFranco and Jim Smith. Fines start at $150,000 and include a possible prison sentence upon conviction.

Copyright 2013


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Recharge The Proven 3-Step Recovery System Copyright © 2013 by Joe DeFranco and Jim Smith All Rights Reserved. DeFranco’s Training and Diesel Strength, LLC. First Published in May 2013 Printed in the U.S.A. For additional information, please contact: Joe DeFranco: www.defrancostraining.com Jim Smith: www.dieselsc.com CPPS Coaches: www.cppscoaches.com

http://www.defrancostraining.com/

http://www.dieselsc.com/

http://www.cppscoaches.com/


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Disclaimer You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this manual, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Recharge. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Recharge, please follow your doctor’s orders. Copyright © 2013, All Rights Reserved. DeFrancos Training and Diesel Strength, LLC.


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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 MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, 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 MANUAL 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 DIESEL STRENGTH, LLC, JIM SMITH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY DEFRANCOS TRAINING AND DIESEL STRENGTH, 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 MANUAL OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD DEFRANCOS TRAINING, DIESEL STRENGTH, LLC OR JOE DEFRANCO AND JIM SMITH FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.


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TABLE OF CONTENTS

Introduction 7

Recharge System Overview 8

Benefits 9

Equipment Used 10

The Recharge Sessions 11

Session Details 13

FAQ's 15

Conclusion 17

Recommended Resources 18

About the Authors 19


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The Recharge System: Introduction

In the new Recharge System, you will learn our proven 3-step pre-movement preparation and post-workout recovery process. When we train, it negatively affects our entire body. We actually get weaker from training. It is during the recovery process - between training sessions – where we build our strength and see the adaptation from our hard work. But this recovery comes at a cost. As our body repairs itself from a hard training session or an intense game-day win, our soft-tissues become restricted. We lose our ability to move unrestricted. Couple this with sedentary lifestyles and 9-5 jobs at the computer, and you set yourself up for an injury or poor performance in the gym or on the field. We must always be trying to ‘unlock’ our bodies and improve our movement. This will help us get into better positions in the weight room, demonstrate more strength, and have the highest potential to remain injury-free. The new Recharge System gives you a simple 3-step strategy to use with the thousands of different soft-tissue massage techniques, dynamic mobility drills, and muscle activation exercises; to move better and recover faster.

http://www.ampedwarmup.com/



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The Recharge System: Overview

The progressive Recharge System includes the following 3 phases:

Phase 01: RELEASE During the RELEASE phase, you will perform your self-myofascial release (SMR) or self-massage. You can use any tool you want; a foam roller, a lacrosse ball, the Stick, a medicine ball, or even a PVC pipe. Starting your Recharge session with an SMR technique will help the soft tissues of your body relax and help relieve tension. When your body relaxes your muscles contract harder, you can get into better positions and move through a fuller range of motion when lifting, and you will recover faster. Making sure you’re hydrated will also improve the relaxation effect from consistently integrating SMR into your daily recovery strategies.

Estimate Duration of Phase 01: 3-5 minutes per targeted area

Phase 02: OPEN During the OPEN phase, we introduce powerful dynamic mobility movements. The goal is to improve the lifter’s movement potential and increase the range of motion at specific – typically restricted – joints. Mobility is defined as being able to move unrestricted through our intended range of motion. Improving your mobility means you will be able to hit a full squat or get into a proper starting position before pulling a heavy deadlift.

Estimate Duration of Phase 02: 2-3 minutes per targeted area


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Phase 03: ANCHOR After we open up our movement potential and increase the range of motions at our ankles, hips, and upper back, we need to ANCHOR the new range of motion with a strength training or activation exercise. This will help to improve our stability through the new ranges of motion and create dynamic motor control. This is called strength mobility or movement integrity.

Estimate Duration of Phase 03: 1-3 sets of 10-20 repetitions (or 40-80yds for sled dragging variations) Each Recharge session should last around 8-15 minutes and can be repeated 2-3 times. You could also mix and match Recharge sessions to target multiple restrictions.

The Recharge System: Benefits

Benefits of the Recharge System include:

Helps relax the body Helps recover from intense training sessions Improves movement and mobility Improves the lifter’s ability to get into better positions when training, which

improves technique Improves strength and power potential Relieves pain Reduces potential for injury Improves work capacity or “conditioning” Provides opportunity to drill better breathing mechanics


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The Recharge System: Equipment Used

With every exercise, there is a progression and regression and with every ‘tool’ you use, there is a substitution. The equipment you use isn’t as important as the intent of movement and intensity of effort displayed by the athlete.

Equipment substitutions for the Recharge System include:

Equipment

Substitution

Foam Roller Medicine ball, lacrosse

balls, PVC pipe

Elastic Bands Manual resistance, elastic

bands are optional

Medicine Ball Basketball or softball

Sled (for drags) Car pull or drag a tire

attached to rope


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The Recharge Sessions

SESSION RELEASE OPEN ANCHOR

Lower Body #1

Foam Rolling ADDuctors (with tack and stretch)

x 1-2 minutes a side

Kneeling ADDuctor Rockers

x 1-2 minutes a side

Cossack Squats (with support)

x 10 each way

Lower Body #2

Lacrosse Ball Rolling on Quads

(with tack and stretch) x 1-2 minutes a leg

Rear Foot Elevated Hip Flexor Stretch (with Band Traction)

x 1-2 minutes a side (with contract/relax on glutes)

Backward Sled Dragging

x 40-80 yards

Lower Body #3

Lacrosse Ball Flossing with

Glute & Hamstring x 2 minutes each side

Band Tractioned Hip Flexor /

Adductor Stretch with Rotation

x 2 minutes each side

Band Resisted Hip Thrusts

x 20 reps

Lower Body #4

Medicine Ball Flow

(with tack and stretch) x 5 minutes

Band Resisted Bear Squats

x 10-20 reps

Goblet Squats x 10-20 reps

Upper Body #1

Lacrosse Ball on Pec (with a

variety of movement patterns) x 5 minutes each arm

Side-Lying Windmills

x 10-20 reps each side (deep breaths at point of greatest

tightness or restriction)

Sled Rows

x 40-80 yards

Upper Body #2

Med Ball Rolling on Pec

(various movement patterns) x 2 minutes per side

Various Integrated Shoulder Stretches (deep breaths at

point of greatest tightness or restriction)

X 2-3 minutes each arm

Push-ups x 20 reps

Upper Body #3

Trap Tack and Stretch – High

AND Low Position Variety of Movement Patterns

on Two Lacrosse Balls in Isometric Glute Bridge

X 3 minutes

Band Resisted Back Extensions

with Swiss Ball x 20 reps

Band Resisted Face Pulls /

Retractions / Rows x 20 reps


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Important Notes:

The massage for the RELEASE phase should be slow and controlled. By rolling slowily and taking your time, you will get the most benefits out of each movement. Soft-tissues – such as fascia and muscles – respond to slow and deliberate pressure. If you find a tight spot or something that is really painful, stay in this area for an extended time. Chronically tight lifters will feel the benefits of this phase right away.

During the OPEN phase, make sure that you work on breathing deeper. When we try to open up a restricted movement or position, we will feel a lot of tension. Breathing deeper will help you to ‘own’ the new position and help to further relax your body into the position.

For every strength exercise in the ANCHOR phase, the tempo should be

controlled. Do NOT perform the exercises dynamically. Increase the time under tension and improve the muscle contraction by controlling the tempo through the entire new range of motion or movement pattern.

Minimize the rest period between phases. Move quickly and efficiently between

each phase.


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The Recharge System: Session Details

Lower Body #1 Session Benefits: Improve lifters ability to open up the hips and create torque during squats, deadlifts, and landing from a jump – by dynamically stretching and strengthening the adductors. A dramatic reduction in low back pain and tightness is often reported after performing this Recharge session. (This is because, often times, the adductors are the “forgotten” muscle when treating low back problems.)

Lower Body #2 Session Benefits: Improve posture at the hips, knee stability, and patella tracking.

Lower Body #3 Session Benefits: Release tight adductors, improve glute function, and overall strength potential.

Lower Body #4 Session Benefits: Perform integrated SMR, mobilize functional squat pattern, and develop full range stability.


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Upper Body #1 Session Benefits: Improves upper body posture, increase thoracic rotation and activate upper back. A dramatic reduction in shoulder pain is often reported after performing this Recharge session.

Upper Body #2 Session Benefits: Improve upper body posture, increase thoracic rotation, and activate upper back.

Upper Body #3 Session Benefits: Releasing hypertonic traps (relieving Janda’s Upper Cross Syndrome), opening upper back through flexion and extension pattern, and activating upper back, thereby, improving shoulder function.


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The Recharge System: FAQ’s

Q: How many times can I run through a Recharge session?

A: You can perform each Recharge session 2-3 times or different Recharge sessions in

the same recovery workout. You should also integrate Recharge sessions on ‘off-days’ to help speed up your recovery between workouts.

Q: When is the best time to incorporate Recharge sessions into

my workout?

A: You can incorporate Recharge sessions before the workout, during the workout, or

at the end of the workout. The beauty of these Recharge sessions are that they are incredibly versatile. BEGINNING OF WORKOUT EXAMPLE: Your entire pre-workout warm-up can follow the Recharge RELEASE=>OPEN=>ANCHOR protocol. DURING WORKOUT EXAMPLE: To integrate the sessions into your workout, use them during your initial primary exercises to help you continue to ramp up to the heavier sets. Use it until you no longer need it and until you get your technique dialed in.


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EXAMPLE: Workout: Squats x 4 sets of 8 reps Full Warm-up Warm-up Set 1: Squats Recharge session Warm-up Set 2: Squats Recharge session Set 3: Squats x 8 reps Set 4: Squats x 8 reps Set 5: Squats x 8 reps Set 6: Squats x 8 reps END OF WORKOUT EXAMPLE: Let’s say you just finished an intense max-effort lower body workout and you feel your legs and low back seizing up. One of the best things to do would be to go through 1 round of Lower Body Recharge #1. This would make the drive home from the gym much more comfortable.

Q: How do I create my own Recharge sessions?

A: The answer is simple. Pick your favorite SMR technique, dynamic mobility drill, and

activation exercise from AMPED Warm-up, and match it to your individual restrictions or limitations and you’re ready to go!

Q: Are Recharge sessions only meant to be performed before,

during or after my main workouts? Can they be used on a completely separate day?

A: Recharge sessions are amazing as “stand-alone”, recovery workouts. We highly

recommend that you make Recharge sessions a staple in your training during deload workouts or even during an “off” day (to reduce pain and discomfort from a tough workout). This will dramatically improve your recovery time between intense training sessions. When performing Recharge sessions as a stand-alone (recovery) means; spend as much time as you feel you need to work on your individual restrictions.



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The Recharge System: Conclusion

Ask any personal trainer or coach when was the last time an athlete walked into their facility without any physical limitations or previous injuries. You will most likely have to wait a really, really long time for an answer. This is because “perfectly healthy” clients rarely exist in this day and age. Whether it’s an elite athlete that has sustained physical trauma from the demands of his/her sport, or an average Joe whose body has adapted to the stressors of sitting behind a computer all day; EVERY SINGLE PERSON CAN BENEFIT FROM IMPROVED TISSUE QUALITY, MOBILITY & STABILITY! That’s what makes this Recharge system so valuable – everyone can benefit from it! We have used the techniques discussed in this manual with professional athletes, businessmen, housewives and physical therapists, just to name a few. The (instant) positive feedback has been nothing short of astounding. We now look forward to helping you. Get ready to feel better and perform better upon implementing this system. Get ready to RECHARGE!

Train hard, Train smart!

Joe DeFranco and Jim Smith “Smitty” PS - Don’t forget to watch the live RECHARGE videos that accompany this product.


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The Recharge System: Recommended Resources

CPPS Coaches Join our global network of professional coaches Site: http://www.cppscoaches.com

AMPED Warm-up The best selling warm-up product on the market Site: http://www.ampedwarmup.com

EXTREME DVD

Make your training fun again with some of the most innovative exercises you have ever seen! Site: http://www.dieselsc.com/store/extreme

POWER DVD

Explosive athletic power taken to new levels of awesome! Site: http://www.dieselsc.com/store/power

Hard:CORE Training System

The most comprehensive core training system ever created! Site: http://www.dieselsc.com/store/core

SPEED

The best SPEED training system for team sport athletes! Site: http://www.dieselsc.com/store/speed

About the Authors

http://www.cppscoaches.com/


http://www.dieselsc.com/store/extreme

http://www.dieselsc.com/store/power

http://www.dieselsc.com/store/core

http://www.dieselsc.com/store/speed


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Joe DeFranco defrancostraining.com Joe DeFranco owns and operates DeFranco’s Gym in Wyckoff, NJ. DeFranco’s Gym has been named one of America’s 10 Best Gyms by Men’s Health magazine and one of the Top 5 Most Innovative Gyms in the USA by Greatist.com. For the past 15 years, athletes from around the world have hired Joe because of his remarkable ability to improve strength, speed, flexibility and power. Joe’s training techniques have been featured on Spike TV, NFL Network, WWE.com, Men’s Health Magazine, Men’s Fitness Magazine, and in the documentary, STRONG. His resume includes All-Pro NFL players, MLB players, NHL Players, WWE superstars and UFC fighters.

Jim Smith, CSCS dieselsc.com Jim is a highly respected strength coach and owner of Diesel Strength and Conditioning. He is also on the Fitness Advisory board for LIVESTRONG.com, Muscle & Fitness, Men’s Fitness, and Schwarzenegger.com. Jim is regularly featured in Men’s Fitness, Muscle & Fitness and Men’s Health. Jim has published several best selling manuals and DVD’s in the areas of athletic performance, muscle building and strength training that have been purchased by athletes, coaches and fitness professionals all over the world.

http://www.dieselsc.com/

Recharge Main Manual

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